These days, every athlete considers their nutritional intake, but most stop at the macronutrient level. The macronutrients include protein, carbohydrates, and fats. But what about the micronutrients? These include the vitamins and minerals that come along with a balanced diet. When I’m training for distance runs, these are just as important as carbohydrates and fats.
So perhaps you’ve heard the old line when it comes to nutritional intake, “A calorie is a calorie.” That’s just not true, and the vitamins and minerals prove the point. Consider I can choose between a 2,000-calorie diet of marshmallows, or a 2,000-calorie diet of broccoli. It doesn’t take a biology degree to know there’s a difference. Let’s break it down:
| Quantity | Calories | Fat | Carbs | Sugars | Protein | Calcium | Potassium | Sodium | |
| 23 oz marshmallows | 2,071 | 1.3 g | 0.4 g | 530.1 g | 375.3 g | 11.7 g | 19.6 g | 33 mg | 522 mg |
| 210 oz broccoli | 2,021 | 22 g | 2.3 g | 395.3 g | 101.2 g | 167.9 g | 0.0028 g | 18,813 mg | 1,965 mg |
Even a simple break-down like this demonstrates the difference. Right off the bat, consider that 23 ounces of marshmallows is 1.438 pounds, whereas 210 ounces of broccoli would be 13.125 pounds of broccoli. As a rule, fruits and vegetables are much better sources of nutrients than refined ultra-processed foods, like marshmallows.
In a terrific study published by the Journal of the International Society of Sports Nutrition, researchers found that about 50% of distance runners use some form of supplementation, with vitamins coming in at 43% compared to minerals at 34% and carb/protein at 19%. If that sounds like you, you’re in good company.
Keep nutrition in mind when prepping for your workouts.
Helpful List of Vitamins and Minerals
1. Magnesium: The Muscle Maestro
Magnesium is involved in over 300 enzymatic reactions in the body, making it a true multitasker. For runners, its role in muscle contraction and relaxation is paramount. Adequate magnesium helps prevent muscle cramps, spasms, and fatigue, allowing for smoother and more powerful strides. It also plays a crucial role in energy production, converting carbohydrates and fats into usable fuel for your runs. Furthermore, magnesium contributes to nerve function and electrolyte balance, both essential for maintaining consistent performance, especially during long or intense efforts.
Why runners might be deficient: Magnesium can be lost through sweat, and intense training can increase the body’s demand for it.
Good sources: Leafy green vegetables (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, chia), whole grains, legumes, and dark chocolate.
2. Iron: The Oxygen Transporter
Iron is a key component of hemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to the working muscles. For runners, efficient oxygen delivery is non-negotiable for sustained endurance and performance. Iron deficiency can lead to fatigue, shortness of breath, decreased stamina, and a general feeling of sluggishness – all detrimental to your running goals.
Why runners might be deficient: Increased blood loss through foot strike (hemolysis), sweat, and menstruation (in female runners) can contribute to lower iron levels. Vegetarian and vegan runners need to be particularly mindful of their iron intake as plant-based iron is less readily absorbed than heme iron found in animal products.
Good sources: Red meat, poultry, fish (heme iron), beans, lentils, spinach, fortified cereals (non-heme iron). Consuming vitamin C-rich foods alongside non-heme iron sources can enhance absorption.
3. Vitamin D: The Bone Builder and Beyond
Often dubbed the “sunshine vitamin,” vitamin D plays a critical role in calcium absorption, which is essential for maintaining strong and healthy bones. This is particularly important for runners who put repetitive stress on their skeletal system. Adequate vitamin D can help prevent stress fractures and other bone-related injuries. Beyond bone health, vitamin D also contributes to muscle function, immune system health, and may even play a role in reducing inflammation.
Why runners might be deficient: Limited sun exposure, especially during winter months or in regions with less sunlight, can lead to vitamin D deficiency.
Good sources: Sunlight (the primary source), fatty fish (salmon, tuna), fortified milk and dairy products, fortified plant-based milk alternatives, and egg yolks. Supplementation may be necessary, especially during periods of low sun exposure, but it’s best to consult with a healthcare professional to determine appropriate dosage.
Beyond the Big Three
While magnesium, iron, and vitamin D are critical, other vitamins and minerals also play important roles for runners:
B Vitamins (especially B12 and Folate): Essential for energy production, nerve function, and red blood cell formation.
Calcium: Works with vitamin D for bone health and also plays a role in muscle contraction.
Zinc: Supports immune function, wound healing, and protein synthesis.
Vitamin C: An antioxidant that aids in collagen production (important for tendons and ligaments) and enhances iron absorption.
Electrolytes (Sodium, Potassium, Chloride): Lost through sweat and crucial for fluid balance, nerve function, and muscle contraction. Replenishing electrolytes is especially important during long or intense runs.
Prioritizing Your Micronutrient Intake:
The best approach to ensuring adequate vitamin and mineral intake is through a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Pay attention to the specific needs of runners and prioritize foods rich in the key nutrients mentioned above.
Too Much of Anything Can Be A Problem
Just like anything else, vitamins and minerals can be toxic if taken in the wrong dosage. I remember one case I had myself where I’d taken way too much Vitamin B12 (Niacin) and found myself with the “Niacin Flush.” My face turned a deep maroon, and I felt the burning in my skin. No long-term harm for myself, and you’ll find that in most cases over-dosing on vitamins and minerals will cause nausea and discomfort. But this is not true for all of them, like magnesium and iron. If you’re already on a prescription medication, be sure to consult with your doctor before hitting the supplements too hard.
Consider these tips:
- Variety is key: A diverse diet increases the likelihood of meeting your micronutrient needs.
- Listen to your body: Pay attention to signs of potential deficiencies, such as persistent fatigue, muscle cramps, or frequent illnesses.
- Consult a professional: If you suspect a deficiency or have specific dietary concerns, consult with a registered dietitian or your doctor. They can assess your individual needs and recommend appropriate dietary adjustments or supplementation if necessary.
- Don’t rely solely on supplements: While supplements can be helpful in certain situations, they should not replace a healthy and balanced diet.
By understanding the crucial roles of vitamins and minerals and actively prioritizing their intake, runners can optimize their performance, accelerate recovery, and stay on the road or trail longer and stronger. Don’t let these tiny nutrients be an afterthought – they are the unsung heroes of your running journey.
