Philadelphia is a city of runners. From the banks of the Schuylkill River, to the Avenue of the Arts, Philly provides the backdrop for thousands of runners logging miles every day.
As warmer weather approaches, so does marathon season. In the same way that you would carefully select the perfect pair of shoes for the Broad Street Run, you should also be conscious of the vitamins and nutrients that can give you a boost while training and carry you through a big race.
While you’re likely supporting your training regimen with a nutrient-rich diet, you may still be missing out on critical vitamins and minerals. Here are five nutrients that athletes in training should be incorporating into their routine – through food, supplements or an intravenous drip.
- Vitamin B12 helps to turn the fat and protein you eat into the energy that powers your body during your run. Incorporate it into your diet by adding more milk, cereals and beef, or try a B12 booster IV, which is becoming increasingly popular among athletes.
- Calcium greatly improves bone density, which is critical in preventing the bone fractures that are frequent occurrences during high-impact activity. Get calcium from milk, leafy greens, yogurt, beans and fortified cereals.
- Vitamin C not only gives you smooth, plump skin; it also sops up free radicals in the air that your skin is exposed to during your run. You can absorb Vitamin C from kiwi, strawberries and red pepper. Our Immune Protection drip also provides a healthy dose of Vitamin C while creating immuno-balance.
- Iron transports oxygen in the blood and muscles, and a deficiency could lead to fatigue or slow recovery from tough workouts. It is found in lentils, red meat and dark meat poultry.
- Vitamin D helps to reduce injuries by lessening inflammation in the body, a common condition among runners. Get your daily does of Vitamin D by spending some time in the sunshine or taking oral supplements.
There are also some things you should not be putting into your body right before a race. Avoid these foods to keep operating at your peak:
- Salad. Interesting, right? Salads are high in fiber, which can slow down digestion and leave you feeling bloated during your run.
- Fried foods are generally very fatty, and fat eases the sphincter between the stomach and esophagus – resulting in possible heartburn.
- Anything full of sugar. Sugar pumps up insulin levels in the body which puts your body into storage mode, holding you back from utilizing this energy for your run. High sugar intake can also lead to cramping during activity.
If you’re looking to push your physical limits, your body needs the right fuel before, during and after the event.
And after crossing the finish line, take advantage of our Performance Drip, a blend of vitamins and nutrients specifically designed to help you rehydrate and recover.