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Wonder Why Usain Bolt Flies With His Legs? Here Are Top 10 Nutrients That Help Him Do So
We watch in awe whenever Usain Bolt flies with his legs to touch the finishing line before anybody else, don't we? He does it so easily that we often wonder whether he is a superman.
Actually, he is not. What makes Bolt different from the rest is a super stamina and fitness level that compliment his talent, and that physical prowess comes with a perfect diet.
Also Read: 20 Veg Foods That Increase Stamina
Physical fitness and stamina are all that are required to be healthy and active in life. Remember, it's the type of food that we eat which shapes up our body and energy levels. The more you want to be active in life, the more healthy you should opt to be.
These important nutrients that runners need will also help people like you and me cope with the day-to-day hectic activities that we perform. Being fit is just one step away and by knowing more about the nutrients, you'll be more informed of what to eat and what not to.
Also Read: 20 Health Benefits Of Running
Here, we take a look at the top 10 nutrients in a runner's diet, which propels a runner like Bolt to the finishing line in a lightening speed.
1. Vitamin A
Vitamin A not just gives strong bones and skin, but also bolsters the eyesight, which is an essential quality of a successful runner. While men require 900 micrograms of vitamin A a day, 700 micrograms a day are necessary for the women.
Sources:
This
nutrient
is
available
in
sweet
potatoes,
kale,
carrots,
dark
leafy
green
vegetables,
cantaloupe,
dry
apricots,
fish,
liver,
tropical
fruits,
lettuce,
etc.
2. Vitamin B12
This nutrient helps the body breakdown the fat and protein it consumes for energy during a physical mission. Vitamin B12 also helps in the formation of new red blood cells that carry oxygen throughout the body. Lack of vitamin B12 can cause fatigue. Both men and women require 2.4 micrograms of this vitamin daily.
Sources:
Milk
and
fortified
food
items
like
breads
and
cereals,
fish,
liver,
seafoods
like
shellfish
and
crabs,
fortified
soy
products,
low-fat
dairy,
cheese,
eggs
and
read
meat.
3. Vitamin C
Vitamin C acts as an antioxidant to guard the runner against elements like pollution while on the run. Taken with food items like lentils, it also helps in the absorption of the energy-producing material. While men need 90 milligrams of this nutrient a day, women need 75 miligrams.
Sources:
Bell
peppers,
citrus
fruits,
tomatoes,
papayas,
dark
leafy
green
vegetables,
peas,
broccoli,
strawberries,
red
peppers,
etc.
4. Vitamin D
This is an extremely important requirement for runners, as deficiency of this vitamin can enhance the chances of injuries. Low level of vitamin D increases the risk of inflammation. Both men and women need 600 International Unit of this performance-enhancing vitamin.
Sources:
Fatty
fish
like
salmon,
tuna
and
mackerel;
fortified
foods
like
dairy
products,
beef
liver,
orange
juice,
egg
yolks,
mushrooms,
etc.
5. Vitamin E
Vitamin E helps in keeping the body young and resilient. It also guards the body against infections and acts as an antioxidant to protect the body against pollution. It also keeps blood vessels in a good shape. Men and women need 15 milligrams of this nutrient daily.
Sources:
Almonds,
olive
oil,
sunflower
seeds,
peanuts,
hazelnuts
and
vegetable
oils
provide
this
nutrient.
6. Calcium
Calcium, as we all know, is an important pillar of our health. Besides supporting teeth and bone, this nutrient aids in contraction of the muscle and blood vessels. A human body needs a minimum of 1000 milligrams of calcium a day.
Sources:
Milk,
yogurt
and
cheese
are
the
main
providers
of
calcium.
Leafy
vegetables,
seafood,
fruits
and
legumes
are
also
sources
of
this
essential
nutrient.
7. Fibre
Fibre is essential for every athlete, as it helps regulating the weight and blood sugar levels and in lowering the cholesterol level. Runners take daily dose of this nutrient to stay regular. Men and women need 38 and 25 grams of fibre a day.
Sources:
Beans,
whole
grains,
brown
rice,
raspberries,
popcorns,
baked
potato
with
skins,
bran
cereals,
vegetables,
oatmeal,
etc.
8. Omega-3 Fatty Acids
This reduces muscle pain and improves tissue repair, post a race. It also prevents exercise-related asthma. Men and women are advised to eat at least 500 milligrams of this nutrient every other day.
Sources:
Fish
oil,
sardine
fish,
juice,
eggs,
walnuts,
seafood,
spinach,
soybeans,
etc.
9. Iron
Iron gives power to the runners' muscles. It transports oxygen in the blood and muscles. While men require 8 milligrams of iron a day, for women it is more, that is, 18 milligrams daily.
Sources:
Lentils,
liver,
sunflower
seeds,
clams,
beef,
beans,
dark
leafy
vegetables,
red
meat,
dark
chocolate,
etc.
10. Zinc
Zinc helps in the proper healing of injuries and acts as a primary source of fuel. It also keeps the immune system in a good shape. Men need 11 milligrams of this nutrient a day, while women need 8 milligrams.
Sources:
Animal
products
like
red
meat
and
poultry,
sunflower
seeds,
beans,
seafood,
whole
grains,
beans,
etc.
These
top
10
nutrients
make
those
runners
that
we
admire
a
powerhouse
of
stamina
and
fitness.
After
reading
this,
shouldn't
you
also
try
them
to
get
a
better
health?
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