If you are looking for a great way to amp up your running, or just make yourself more comfortable in the running you already do, several nutrients provide benefits to runners that you may not already know. Add these nutrients via snacks or incorporate them into meals to perform at your peak!



Vitamin E

Vitamin E is an antioxidant, which means it helps to prevent free radicals (which have been linked to cancer) from causing damage to tissues, which can help protect from sun damage caused by running outside in the summer. Not only that, but Vitamin E has also been shown to have anti-inflammatory properties, which will keep your muscle soreness at bay after a long workout!

Find It: Sunflower seeds, almonds, pine nuts, peanuts, and dried apricots are good sources of Vitamin E—great additions to a healthy green salad!




            Many runners have a tendency to load up on carbs at a loss of protein. Not only does protein keep you feeling full and provide energy, but it is also necessary for building and repairing muscle during and after training.

Find It: Eggs, lean meats like chicken and turkey, quinoa, beans and lentils are great sources of protein and can be easily incorporated into any meal!


Vitamin K


            Vitamin K is important to bone health, as it is essential in Bone GLA protein, which helps remodel bone after damage. With weight-bearing exercise such as running, your bones are in constant need of this rebuilding, so Vitamin K is very important!

Find It: Dark leafy greens such as kale, collards and spinach, as well as broccoli, asparagus, and even pickles are good sources of vitamin K. Mix greens in with lettuce to power-pack your salad!


Vitamin C


            Vitamin C helps your body absorb bone-building calcium and has been shown to increase fat burn during exercise. It also has similar antioxidant properties to Vitamin E. Many foods containing Vitamin C are high carbohydrate fruits, which can provide a     quick lift of energy during or post-run!

Find It: Oranges, bell peppers, dark leafy greens, kiwi, and strawberries are awesome sources of Vitamin C as well as amazing summer snacks!