10 Nutrients That Are Helpful For Every Runner

We all watch in amazement when Usain Bolt seems to glide across the track and reach the finish line before anyone else. He does it with such ease that many of us wonder if he’s actually superhuman.

But he isn’t. What sets Bolt apart is his exceptional stamina and fitness, which perfectly complement his natural talent—and that level of physical strength comes from a well-balanced diet.

To stay healthy, active, and energetic, physical fitness and stamina are essential. And remember, the food we eat plays a major role in shaping our body and energy levels. The more active you want to be, the healthier your food choices should become.

The same nutrients that help runners perform at their best can also support people like us in managing our busy daily routines. Staying fit is just a step away—once you understand these nutrients better, you’ll know exactly what to include or avoid in your diet.

Here’s a look at the top 10 nutrients crucial in a runner’s diet—nutrients that power athletes like Bolt to sprint toward the finish line at lightning speed.

# Vitamin A

Vitamin A strengthens bones and skin, and most importantly, supports good eyesight—an essential trait for any successful runner. Men need 900 micrograms per day, while women need 700 micrograms.

Sources: Sweet potatoes, kale, carrots, leafy greens, cantaloupe, dried apricots, fish, liver, tropical fruits, lettuce, and more.

# Vitamin B12

Vitamin B12 helps break down fats and proteins for energy during physical activity. It also supports the production of red blood cells that transport oxygen. A deficiency may lead to fatigue. Both men and women need 2.4 micrograms daily.

Sources: Milk, fortified breads and cereals, fish, liver, shellfish, crabs, fortified soy products, low-fat dairy, cheese, eggs, and red meat.

# Vitamin C

Vitamin C acts as an antioxidant, protecting runners from environmental stressors like pollution. When paired with foods such as lentils, it also improves iron absorption. Men require 90 milligrams a day, while women need 75 milligrams.

Sources: Bell peppers, citrus fruits, tomatoes, papayas, leafy greens, peas, broccoli, strawberries, red peppers, etc.

# Vitamin D

Vitamin D is vital for runners, as a deficiency can increase the risk of injuries and inflammation. Both men and women need 600 IU of this performance-boosting vitamin daily.

Sources: Fatty fish (salmon, tuna, mackerel), fortified dairy products, beef liver, orange juice, egg yolks, mushrooms, and more.

# Vitamin E

Vitamin E helps keep the body youthful and resilient. It strengthens immunity, works as an antioxidant, and keeps blood vessels healthy. Men and women need 15 milligrams each day.

Sources: Almonds, olive oil, sunflower seeds, peanuts, hazelnuts, and various vegetable oils.

# Calcium

Calcium is a key nutrient for building strong bones and supporting muscle and blood vessel function. Adults need at least 1,000 milligrams daily.

Sources: Milk, yogurt, cheese, leafy greens, seafood, fruits, and legumes.

# Fibre

Fibre is essential for athletes as it helps regulate weight, stabilises blood sugar, and lowers cholesterol. Runners rely on fibre to maintain digestive regularity. Men need 38 grams daily, while women need 25 grams.

Sources: Beans, whole grains, brown rice, raspberries, popcorn, baked potatoes with skin, bran cereals, vegetables, oatmeal, and more.

# Omega-3 Fatty Acids

Omega-3s help reduce muscle soreness, improve tissue recovery after a run, and protect against exercise-induced asthma. Adults should aim for at least 500 milligrams every other day.

Sources: Fish oil, sardines, eggs, walnuts, seafood, spinach, soybeans, and juice.

# Iron

Iron fuels muscles by transporting oxygen through the blood. Men need 8 milligrams daily, while women require 18 milligrams.

Sources: Lentils, liver, sunflower seeds, clams, beef, beans, leafy greens, red meat, dark chocolate, and more.

# Zinc

Zinc supports injury recovery, boosts immunity, and acts as a key energy source. Men need 11 milligrams a day, and women need 8 milligrams.

Sources: Red meat, poultry, sunflower seeds, beans, seafood, and whole grains.