If you practice the running on a regular basis (at least three times a week), the first thing is to congratulate you, since you are laying the foundations for a better quality of life. Second, we would like to recommend three nutrients for your diet that are considered key when looking to achieve higher performance.
Carbohydrates
The amount of carbohydrates What you need depends on the intensity and duration of the run, but in any case it is an essential nutrient for people who practice running. Why? Imagine that you are a vehicle. To circulate you need fuel. Well, the same thing happens with people; carbohydrates are our fuel, the source of energy that allows us to make small efforts, such as running a washing machine, as well as large ones, in this case running.
Sodium
Another nutrient runners should make sure to get is sodium, but not only before the race, but also during and after it. This mineral intervenes in the sensation of thirst and in the transport of liquids to the correct places in the body. It is also the electrolyte that is lost in greater amounts through sweating. We can access sodium through sports drinks, but also by eating bread, cookies or cheese.
Iron
El iron It is essential in running and any other sport, since without this mineral the red cells could not carry oxygen to the muscles when they are working, which would be fatal for performance. Likewise, it is athletes who must consume the most iron because they lose a large amount due to sweating. Beans and spinach contain iron, which will be easier to absorb if we pair these foods with other foods rich in vitamin C, such as red pepper or citrus.