What nutrients do regular runners need to supplement?

Generally, regular runners need to supplement nutrients such as protein, carbohydrates, vitamins, minerals, and electrolytes. If discomfort occurs after running, it is important to seek medical evaluation promptly. The details are as follows:

1. Protein

During running, muscles may sustain some degree of damage. Protein helps repair and rebuild damaged muscle tissue. Adequate protein intake can improve muscle mass, accelerate recovery, and enhance the body’s resistance to fatigue. High-quality protein sources include chicken, fish, legumes, nuts, and dairy products.

2. Carbohydrates

Carbohydrates are the primary energy source during running, providing glycogen needed for physical activity. Consuming an appropriate amount of carbohydrates before running can increase muscle glycogen stores and improve performance. After running, carbohydrates help reduce fatigue and promote glycogen replenishment. It is recommended to choose complex carbohydrates such as whole grains, oats, and vegetables.

3. Vitamins

Vitamins also play an important role in a runner’s diet. For example, vitamin C helps accelerate wound healing and boost immune function, while vitamin D is essential for bone health and muscle function.

4. Minerals

Minerals such as iron, calcium, and magnesium are crucial for maintaining bodily functions in regular runners. Iron is a key component of hemoglobin and helps deliver oxygen to muscle tissues; calcium is necessary for healthy bones; magnesium plays a role in muscle contraction and relaxation.

5. Electrolytes

Running causes significant sweating, leading to loss of fluids and electrolytes—especially sodium, potassium, chloride, and magnesium. Maintaining electrolyte balance is vital for regulating fluid balance, supporting neuromuscular function, and ensuring heart health. After running, lost electrolytes can be replenished by consuming electrolyte-containing drinks or foods.

Proper warm-up and stretching before and after running should be performed to prevent discomfort.