I was with the guys at UK athletics at a marathon workshop,
one element discussed was nutrition - not only run fuelling,
but also for diet in general, particularly for a runner.
While you run, you'll utilise your fat and carbohydrate stores to fuel your run and generate ATP
The proportion of which will predominately come down to the intensity of your run, and your fitness.
After running, your body will call on your protein stores to repair your muscles.
Protein fats and carbs are grouped together as "macronutrients" - and they provide energy.
Essential to your success, health, recovery and illness avoidance.
As are micro nutrients, especially while you start putting more demands on your body.
It's these which have a huge impact on your body's resilience, ability to recover and rebuild, keep both injury and illness at bay.
So what do you need to focus on over and above this?
Key ones for you as a runner are
this is key. When you run, your bones, like muscles, suffer micro damage. Providing the right nutrients (calcium), will enable your bones to continue to rebuild stronger.
- Vitamin D
regulates the amount of calcium and phosphate in the body, and are vital to keep bones, teeth and muscles healthy
- Vitamin C
this is essential in helping to protect cells and keep them healthy, as well as contributing to healthy skin, good vessels, bone and cartilage, and wound healing.
Without enough, these essential functions are compromised. Albeit, interestingly with Vit C, our bodies don't store excess, (so please don't go down the route of ridiculous injections, it will do nothing for your health, any excess will be expelled from your body. opt for an orange instead :)
Iron is the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells, which is not only key for your day to day living, but it's oxygenated blood which fuels your muscles when your run
this is the final one I'll cover off today. 3-6-&9, are essential in our diets for brain and our cell membranes, as well as metabolism
When you run, put more demands on your body, so keep adding vitamins & minerals in gang