What should long-term runners supplement with

Long term runners need to supplement with high-quality protein, vitamins, minerals, electrolytes, and carbohydrates. Running consumes a lot of energy and nutrients, and timely supplementation can help maintain athletic performance and physical health.

1. High quality protein

After running, there may be slight damage to muscle fibers that require protein to help repair. High quality protein sources include animal based foods such as eggs, chicken breast, fish, as well as plant-based foods such as soybeans and quinoa. It is recommended to consume protein within half an hour after exercise, as muscles have a higher efficiency in absorbing nutrients.

2. Vitamins

Running can accelerate the consumption of vitamins in the body, especially B vitamins and vitamin C. B vitamins participate in energy metabolism, while vitamin C helps with antioxidant properties. It can be supplemented by consuming whole grains, dark vegetables, citrus fruits, and other foods. Vitamin D is also important for bone health and can be obtained through sun exposure or consumption of fortified foods.

3. Mineral

Iron is particularly important for runners, as iron deficiency can lead to sports anemia. Red meat, animal liver, spinach, and other foods are rich in iron. Calcium and magnesium are crucial for muscle contraction and bone health, and can be supplemented through dairy products, nuts, and green leafy vegetables. Zinc is involved in immune regulation, and shellfish and lean meat have higher content.

4. Electrolytes

Long term running can result in the loss of electrolytes such as sodium and potassium through sweat. Exercise for more than 1 hour requires supplementing with electrolyte containing sports drinks or diluted salt water. Natural foods such as bananas and coconut water are also good sources of electrolytes. Electrolyte imbalance may lead to muscle spasms and fatigue.

5. Carbohydrates

2-3 hours before running, an appropriate amount of carbohydrates should be consumed as energy reserves, such as low GI foods like oats and whole wheat bread. Timely supplement of carbohydrates after exercise can promote the recovery of glycogen. It is recommended to choose easily digestible fruits, rice porridge, etc. Long term endurance trainers need to increase their carbohydrate intake ratio. Long term runners need to establish a scientific nutritional supplementation plan. Daily diet should be balanced and diverse, and attention should be paid to the timing of nutritional supplementation before and after exercise. Water replenishment should be done in small amounts multiple times, avoiding drinking large amounts of water at once. Adjust nutrient intake according to training intensity and duration, and if necessary, consult a professional nutritionist to develop personalized plans. At the same time, pay attention to listening to body signals, and adjust training and diet plans in a timely manner when experiencing abnormal fatigue or discomfort.