As a runner, you need to be strong, your diet can play an important role in reaching your your goals. Cutting out salty snacks and pumping up your meals with wholesome, fresh produce, such as fruits, vegetables, meats and whole grains.

Here we look at the 10 nutrients that every runner needs to be mindful of and should pay attention to and how to get more in your diet.

Vitamin A

Used mainly for keeping your skin strong and bolstering eyesight, so you can maintain a safe night run. Vitamin A is found in kale, cantaloupe, but also one sweet baked potato is packed with over 500 percent of your daily value.

Vitamin B12

Useful for helping your body break down the fat and protein you eat for the energy you need to get through a workout. It can also assist in forming new red blood cells, which carry oxygen through the body.

B12 can be found in a tasty hamburger, which is packed with almost your entire daily recommended intake, while other sources include milk and fortified foods such as bread and cereals.


One of the most important nutrients is calcium, as it helps with supporting bone and teeth health – but is also an electrolyte, aiding muscle and blood vessel contraction.

One cup of milk is packed with 30 percent of your daily intake value, however, milk is packed with fat – other sources of calcium include almond and cashew milk, as well as tofu, spinach and chia seeds.


Found in eggs, wheat germ and turkey, choline is great for your metabolism and helping your body form a specific neurotransmitter necessary for good muscle control, memory and focus.

Vitamin C

Building collagen in your skin to keep it plump and smooth, vitamin C is also an essential nutrient as an antioxidant to help with what your body is exposed to. Vitamin C can be found in kiwis, strawberries and red peppers.

Vitamin D

Helpful for reducing injuries and it has been found that low levels of vitamin D can increase your risk for inflammation related muscle injury. To get more Vitamin D in your diet, salmon is packed with it, also egg yolks, milk and mushrooms can provide a good source.

Vitamin E

Vitamin E is used for keeping your body sound and resilient as it steels your immune system against viruses and bacteria acting as a powerful anti inflammatory. A serving of almonds, sunflower seeds and olive oil can help in the addition of Vitamin E to your diet.


Finer is essential in your diet as it helps in maintaining a healthy weight, staying regular and regulating your blood sugars. Beans, whole grains or 1 cup of raspberries will help up your finer consumption daily.


Found in lentils, red meat, dark meat poultry and fortified cereals, Iron helps to power up your muscles and transports oxygen in the bloods and muscles. If you feel like your are experiencing a decline in performance and feel exhausted more than usual, get a blood test and check your iron levels.


Magnesium is useful for improving your ability to run, and helps a lot, by creating 300 biochemical reactions in the body. one of the most important factors is its role is plays in energy metabolism. Increase your magnesium intake by adding pumpkin seeds, swiss chards and beans to your daily diet.