Eat for fuel, 5 Vitamins you need to have in your diet as an endurance athlete

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If your body is not getting sufficient nutrients it needs you will feel it in your training. These five vitamins below are the ones i feel are most important to have in your diet daily. To help keep you training and racing at your peek, You should aim to get between 95-100% of these vitamins and minerals on a daily basis.

Vitamin C

Daily Value: 60 mg*
Benefits: Although it’s most commonly known as the anti-cold vitamin, it also helps with absorbing iron, as well as warding off any nausea that can come with taking iron supplements.
Find In: Broccoli, cauliflower, dark leafy greens, oranges, strawberries, bell peppers

Iron

Daily Value: 18 mg*
Benefits: Provides your muscles with much-needed oxygen and red blood cells. Without it, your muscles get tired and become fatigued much quicker.
Find In: Potatoes, tuna, beef, dark leafy greens

Calcium

Daily Value: 1,000 mg*
Benefits: Helps your muscles contract while training, and assists in rebuilding the muscles post-exercise.
Find In: Cheese, sesame seeds, tofu, almonds, dairy products, green leafy vegetables

Potassium

Daily Value: 3,500 mg*
BenefitsIt’s essential for conversion of blood sugar into glycogen, which you use to power your body and stay hydrated.
Find In: Dark leafy greens, potatoes, papaya, tomatoes, almonds, avocados, dates

B6, B12

Daily Value: B6, 2 mg; B12, 6 mcg*
benefits: As the “energy providers,” each one has a specific job, and together they provide the body with a natural boost. Studies have shown that B vitamins can help your mood just as well as any prescription drug.
Find In: Vitamin B6 — potatoes, tuna, salmon, avocados, oats, beans, bananas; Vitamin B12 — tuna, eggs, yogurt, salmon, beef

* – Based on a recommended daily allowance of 2000 calories per day.

 

 

 

 

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