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Don’t Play The Nutritional Numbers Game

  • By Adam Kelinson
  • Published Jan. 30, 2014
  • Updated Jan. 30, 2014 at 7:24 AM UTC

Everything Needs Support

Unfortunately, there are no guidelines for athletes relative to micronutrient intake, but many vitamins and minerals operate in unknown ways by interacting with other nutrients in the body. Here are just a few that have more particular importance for runners.

B-vitamins (1, 2, 6, 12) are critical for the breakdown of carbohydrates and proteins in the body and aid in the production of hemoglobin in red blood cell formation that helps transport oxygen to the body. These nutrients also help with the repair of damaged cells due to the metabolic tax created from training and racing. This helps you prevent and recover from injury and intense workouts.

Vitamin C and E are antioxidants that help build, protect and repair the immune system, aid in the production of collagen (which helps connect muscle and bone as well as the uptake of iron) and is associated with the presence of Vitamin B for the transport of oxygen.

Vitamin D plays a major role in bone support and structure. It needs calcium in the body to effectively perform this role.

Pantothenic Acid and Biotin are also major players in the breakdown of macronutrients and the subsequent production of energy.

Potassium and Sodium are key electrolytes that help balance fluid absorption and distribution. In addition to potassium and sodium, there are another dozen or so electrolytes that keep an athletic body functioning properly.

RELATED: Should you take a multivitamin?

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