Please consult with your physician before starting any new supplements!
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Iron
Anemia, a condition where you don’t have enough healthy red blood cells to carry enough oxygen to your tissues, is slightly more prevalent in endurance athletes and can be caused by iron deficiency. Additionally, female endurance athletes, particularly vegetarians like myself, may suffer from amenorrhea, the absence of menstruation, which can also be brought on by low iron levels.
Low energy and fatigue are two hallmark symptoms of low iron levels. If you think you may have an iron deficiency, try to get more of the mineral naturally through food sources. If that doesn’t do the trick, have your doctor check your levels and discuss taking an iron supplement.
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Food Sources of Iron
Magnesium
Know the stereotype of runners eating a banana at the finish line? It’s because it’s an excellent source of magnesium. This mineral is used in more than 300 chemical processes that help sustain life – everything from muscle contraction and relaxation to bone health and energy metabolism.
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Food Sources of Magnesium
Protein
Runners tend to be very carb-centric, but many of us fail to get adequate protein in our diets. For those hoping to use running as a way to lose fat, research indicates that you should aim to consume 30% of your daily calories from protein. Many runners prefer whey protein, as it’s typically easiest to digest. Making protein the focus of your diet for a while, combined with weightlifting 2-3 times a week in addition to a normal running schedule, will help ensure that you lose fat, not muscle mass.
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Food Sources of Protein
Probiotics
During my first year of running, I developed a nasty case of ischemic colitis, an inflammation of the large intestine. Running is really, really hard on your digestive tract. To help keep things moving internally (so you can move better externally), try to take in more probiotics, live bacteria that do great things for your digestive system. You can do this by eating more yogurt or taking a probiotic supplement.
Last update on 2021-01-14 / Images from Amazon Product Advertising API
Food Sources of Probiotics
Glucosamine
Known best for its use in conjunction with knee joint pain, glucosamine helps regenerate cartilage and reduce inflammation. While recent studies have questioned the effectiveness of the supplement, there is evidence that glucosamine does help relieve knee discomfort, a common complaint of runners.
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Additional Running Resources
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Runner's Toolkit - Get access to 30 days of free coaching tips by email and get your #1 running question personally answered by me, just for signing up. Plus get free access to our private Facebook community where other RunBuzz community members gather for support, camaraderie and general shenanigans.
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