Running is a demanding sport that requires your body to be in top form. The key component for any athlete, runner or otherwise, is nutrition: what you eat can make all the difference between achieving your goals and staying on a plateau. It’s important not only to have healthy carbohydrates and proteins before running out of energy but also micronutrients.
Such as vitamins C & D which are found abundantly in fruits like oranges and pineapple; potassium-rich foods from potatoes with skin cooked until soft; wheat germ oil high in vitamin E (great for healing); spinach rich protein iron plus great fiber content; bananas highest concentration of magnesium among whole food sources while  having best combination amino acids.
What Micronutrients Do You Need To Eat When Running?
Micronutrients are the substances responsible for making us function better. They include vitamins, minerals and antioxidants we get from food sources that strengthen our immune system which helps to prevent injuries when exercising like running. If you would like know what nutrients runners need when going out for a run there is the following essentials every runner needs.
Sodium
Sodium is a crucial element to replace after sweat sessions. When we exercise, sodium leaves our body and this can make us more tired during the day or even cause cramps if not replaced often enough. Sodium supplements are available for those who need an extra push but there could be side effects which you should discuss with your doctor before taking them.
Sodium is essential in replenishing lost electrolytes when training hard/sweating profusely because it helps muscles contract while exercising; without sufficient levels of salt, athletes will feel exhausted faster as well as have muscle spasms from dehydration causing potential injury to themselves.
If you are looking to increase your sodium levels, try drinking coconut water or an energy drink. These drinks will replenish the lost electrolytes and help with exercise performance!
Calcium
Calcium is necessary to take care of your bones. If you do not eat foods rich in calcium, then the lack thereof will result in weaker bones which can lead to injuries and breaks when training; this goes without saying that if bone strength does not come from milk, it comes from other sources such as broccoli or almonds. These vegetables are just a few examples – there are more ways for good levels of calcium to be obtained than one might think!
