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


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


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


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


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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