Strength training can help runners increase muscles, but daily exercise can damage the muscles by putting the body under pressure. This requires runners to ingest some nutrients to maintain muscle mass.
1.Water
Drinking water is not just about understanding thirst. It transports the nutrients needed for working muscles through the flow in the body. Runners can supply water directly, or they can supply water through vegetables and fruits.
2.Protein
Protein is one of the most needed nutrients for muscle growth and repair, because it contains some of the amino acids that can be produced by the body, while others cannot be synthesized. In particular, the intake of protein just after running is not only beneficial to the repair and growth of muscles, but also helps the body to repair itself. Dairy products, lean meats, beans, seafood, etc. are the best sources of protein.
3.Calcium
The role of calcium is not just strong bones, it also plays an important role in muscle contraction. Runners usually eat more foods such as yogurt, cereals, tofu, and spinach to supplement calcium.
4.Magnesium
When runners often feel tired, magnesium deficiency may be the reason. As one of the best minerals to remove stress, magnesium is crucial for muscle relaxation and prevention of muscle spasms. Along with calcium, magnesium also helps lower blood pressure and promote sleep. Leafy green vegetables, beans, pumpkins, nuts, etc. contain more magnesium.
5.Glutamate
In addition to essential amino acids and non-essential amino acids, there is a conditional essential amino acid in the human body. Glutamate belongs to this category. Glutamate helps repair muscle tissue, especially after high-intensity exercise. Chicken, fish, beef, dairy products, eggs, spinach, etc. can provide glutamate.
6.Vitamin D
In addition to promoting bone health, vitamin D is also vital for the strength of the gluteus maximus and biceps. There is a link between it and testosterone, and testosterone contributes to muscle maintenance and growth. In addition to the sun, runners can supplement vitamin D by eating fatty fish, yogurt, orange juice, mushrooms, and eggs.
7.Potassium
Potassium, like magnesium and calcium, are electrolytes needed for muscle contraction, but it can also carry other nutrients to the muscles. If potassium is lacking, it will also increase the risk of high blood pressure and heart disease. Bananas, pumpkins, sweet potatoes, broccoli, and salmon contain more potassium.
8.Carbohydrates
Carbohydrates are the most important source of energy for the body, especially after running, requiring carbohydrates to replenish consumed glycogen and promote muscle recovery. Whole grains, vegetables, fruits, and beans contain more healthy carbohydrates.
9.Vitamin B12
One of the functions of vitamin B12 is to help the body produce more red blood cells and deliver more oxygen to working muscles. Poultry meat, red meat, fish, milk, etc. contain more vitamin B12.
10.Iron
The +2 ferrous ion is an important part of hemoglobin, and it acts as a muscle that delivers more oxygen to work. In addition, it regulates metabolism and promotes the health of the immune system. Leafy green vegetables, lean beef, poultry meat, fish, eggs, and whole grains all contain more iron.
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