Diet plays a crucial role in reaching your running goals. What you put into your body to fuel and recover is directly related to performance.

Below are nutrients runners should be getting in their diet consistently.

Vitamin A

How to get it: Sweet Potato, Carrots, Leafy Greens

Vitamin B12

How to get it: shellfish, fish, fortified cereal, red meat

Calcium

How to get it: Dark leafy greens, Milk, yogurt, cheese

Choline

How to get it: Eggs, cauliflower, mushrooms

Vitamin C:

How to get it: Red peppers, fruit, berries

Vitamin D

How to get it: Mushrooms, fish, fortified cereal, dairy

Vitamin E

How to get it: Dark leafy greens, nuts, avocados

Fiber

How to get it: Cauliflower, Broccoli, Cabbage

Iron

How to get it: Lentils, Squash, Seafood, Nuts

Magnesium

How to get it: Dark leafy greens, nuts and seeds, beans and lentils

Omega-3

How to get it: Flaxseed oil, salmon, walnuts

Potassium

How to get it: Dark leafy greens, banana, yogurt, avocados

Selenium

How to get it: Brazil nuts, Oysters, Tuna

Sodium

How to get it: table sat, sauces and salad dressing

Zinc

How to get it: Oysters, Beef, Spinach

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