It is important to eat a diet that is rich in the 16 essential minerals for a variety of health reasons but today I want to focus on how minerals keep your body in tip top shape for running. While it is best to get minerals from food sources because they are more readily absorbed by the body, runners will need to supplement with electrolyte replacements to account for mineral loss through bodily fluids. Below are some minerals that are especially important to runners.
Runners need healthy/strong bones and eating the rights foods should reduce your risk of stress fractures. Bone is alive and is constantly being broken down and replaced in your body. Good news is that running actually helps to strengthen your bones. The minerals that specifically help create healthy and strong bones are Calcium, Fluoride, Magnesium, Manganese and Phosphorus.
- Calcium: dark leafy greens, rhubarb, legumes
- Fluoride: grape juice, drinking water, tea
- Magnesium: bananas, leafy greens, whole grains, legumes, nuts and seeds, chocolate, molasses
- Manganese: bananas, leafy greens, whole grains, legumes, tea, molasses
- Phosphorus: broccoli, potatoes, almonds, beer, soda pop
In our training program we work on our aerobic capacity by continuously adding time to our runs. We physically train the lungs to work more efficiently. Looking for a food boost that will help with aerobic capacity and aerobic endurance? Eat foods that contain Iron and Zinc.
- Iron: dried fruits, dark leafy greens, enriched grains, legumes, cashews, chocolate
- Zinc: green peas, legumes, nuts
Running is easier with a healthy heart. And while running, our heart works to pump blood to areas of the body where it is needed most. What is the best mineral for a healthy heart? Potassium is the go to.
- Potassium: bananas, potatoes, tomatoes, legumes, almonds, coconut water
I am sure that you have noticed development of your muscles since you have been running. Big score for runners is that more muscle leads to higher fat burning. Looking to support muscle growth and function? Calcium, Chromium, Iodine, Magnesium, Potassium, Sodium and Zinc fit the bill.
- Calcium: dark leafy greens, rhubarb, legumes
- Chromium: apples, broccoli, whole grains, nuts, beer, red wine
- Iodine: strawberries, corn, baked potatoes, sea vegetables, lima beans, tea, iodized salt
- Magnesium: bananas, leafy greens, whole grains, legumes, nuts and seeds, chocolate, molasses
- Potassium: bananas, potatoes, tomatoes, legumes, almonds, coconut water
- Sodium: bananas, leafy greens, table salt
- Zinc: green peas, legumes, nuts
Finally, let’s look at energy and endurance--this is especially important for long distance runners. If you want to boost your energy and endurance, focus on foods rich in Magnesium.
- Magnesium: bananas, leafy greens, whole grains, legumes, nuts and seeds, chocolate, molasses
If you are eating a well-rounded diet that is mostly whole foods including lots of fruits, veggies, nuts and seeds, you should be getting the appropriate minerals that you need day to day. To account for mineral loss through sweat and urine make sure that you are replacing them through electrolytes by supplementing with an electrolyte replacement that includes the minerals that maintain the body’s fluid balance: sodium, potassium, magnesium and calcium.