Today we’re going to talk about running. Many of us are passionate about running as a cardio load to get in great shape. Some people run on the treadmill, others run out of the house. It’s a wonderful sport that not only increases your endurance, but also trains your cardiovascular system. It is also a great way to switch from problems and concerns to positive thoughts and recharge your energy.
But also running is quite traumatic and requires proper body condition. As there are many questions about this, we decided to prepare an overview of the best multivitamins for runners 2021. Few people have all the necessary nutrients and vitamins from natural food. Therefore, for those who regularly and a lot of running will be useful this article.
Why do I need more vitamins? If you work systematically and your goal is to improve results, sooner or later excessive wear and tear will occur. The body is able to recover and adapt to stress. But in order to do so, we must give all the necessary substances.
It’s hard to tell from the sensation of what elements or vitamins the body does not take. Therefore, first of all, if you want to take some supplements it is worth consulting with your trainer, nutritionist or doctor. It is possible to do a blood test. This will make it possible to choose supplements and vitamin complexes more reasonable.
Next, you should pay attention to your diet. It has to be balanced. Anyone will benefit from crushing meals into 5-8 meals, eating enough water, stick to the right proportion of proteins, fats and carbohydrates.
But for runners it is worth taking into account the peculiarities of loads when running. Long and exhausting jogs require a sufficient amount of energy. It is worth eating 100% wholemeal bread. It is rich in fiber and vitamins B. Almonds will be useful, it contains vitamin E, reduces the level of harmful cholesterol.
An athlete should eat a full set of protein – from eggs, meat, cottage cheese. Batat is rich in vitamin A, and also contains minerals – iron, potassium, manganese. Oranges are known to everyone as a source of vitamin C and antioxidants. But in addition, orange peel contains flavanoid hesperidin, which has a beneficial effect on the cardiovascular and circulatory systems. Runners also need to eat a small amount of low-sugar chocolate regularly. It helps reduce blood pressure and harmful cholesterol levels.
Greek yogurt is a good source of calcium and protein (12 grams of protein per 100 grams of product). A whole-grain paste should be used as an energy source.
Such a diet already provides you with a full range of vitamins and nutrients, but if you do not eat fully and correctly, you can use vitamin complexes. Vitamins not only allow the body to recover, but also accelerate metabolism, allow better absorption of food, affect the hormonal and nervous system.
Along with vitamins, electrolytes play an important role. Therefore, when running not long distances, some athletes do not drink normal water, but replenish the electrolyte balance with water and additives, so that not so quickly feel tired.
5 Best Multivitamins for runners
So, a general set of vitamins that will be most useful for those who are keen on running.
1. Multi Vitamin
Multivitamins is one of the best supplements, which allows to replenish your diet with a complex set of wines and minerals. They can be both capsules and water-soluble formulas. It is recommended to use multivitamins on the recommendation of a nutritionist.
In our opinion, a very convenient form of taking vitamins. In some cases, they should be selected based on age, sex, level of activity training and lifestyle.
2. Calcium & Vitamin D
Calcium is essential for the strength of bones and joints. It is especially important for reducing the probability of fractures. Vitamin D improves the absorption of calcium by the body. Vitamin D is also needed for the immune and nervous systems. Blood tests can be used to detect deficiencies.
This vitamin is contained in products such as cod liver, cheese, fish oil, low-fat fish.
3. Vitamin C
Vitamin C is important for immunity, acts as an antioxidant, improves the absorption of iron, has a positive effect on the nervous system. Lack of vitamin C may manifest itself in rapid fatigue, vascular fragility.
An important element for the runner, as it is necessary for hemoglobin. Adequate iron in the diet increases productivity. It is important for runners to control hemoglobin levels.
Useful fatty acids activates the cells of organisms, improves the cardiovascular system, hormonal system, reduces the destruction of muscle fibers. The deficiency is manifested in a drop in immunity, dry skin, loss of vision.
Glucosamine with Chondroitin
Glucosamine with Chondroitin helps strengthen joints and prevent injuries and sprains. This is especially important for long jogs, for athletes over 30 – 35 years of age. If you regularly experience difficulties with joints at high loads, this supplement can be useful for you.
Rules for vitamin intake
When choosing vitamins it is worth using a few simple rules:
Consult with a doctor or a nutritionist – only a professional can prescribe the necessary tests, give the right advice on the choice of vitamins
Select individually – we all have features and need a certain amount of nutrients
I am Michael Jones and I support this blog with a group of authors consisting of Personal Trainers, Physiotherapist and sellers of fitness equipment.
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