To put it simply, running athletes need higher amount of nutrients compared to less-active people in order to be able to perform at their best and recover in the shortest time possible. The more intense the sport or exercise, the higher the amount of nutrients their bodies needs and in most cases, the calcium intake they get from food is not enough. This is why they have to read algaecal reviews and select the best calcium supplements provider on the market. Here is a list of four main supplements that athletes should add to their diet.
As it was previously mentioned, calcium is one of the most essential minerals for an endurance athlete. The reason why it is so important to include calcium supplements in your diet, especially if you are a running athlete is that they not only give energy boost, but also strengthen the bones. Depending on gender and age, the amount of calcium intake may vary between 1000 and 1500 milligrams per day. However, in the case of athletes, calcium intake is of utmost importance. Excessive training may cause some serious hormonal declines, both in men and women, and eating dairy products along with taking calcium supplements helps the body recover faster.
Through urine and sweat, great quantity of magnesium is lost and for athletes, this mineral is as important as calcium. In most cases, the diet of an athlete is low in magnesium, which is why taking supplements is strongly recommended. The average dose they should take on a daily basis ranges between 500 and 800 milligrams and if exceeded, it may result in some unpleasant side effects such as diarrhea.
In the case of those athletes who train for less than three or four hours per week, iron deficiency is not considered a concern at all, but in the case of those who exercise more than six hours per week, having the iron-deficiency anaemia checked at least once a year is mandatory. If they do not get the necessary amount of iron from their diet, it is advisable to complete it with supplements and the recommended dietary allowance for it is between 10 and 15 milligrams per day.
Last but not least, this mineral aids in converting food to fuel and in repairing post-exertion tissue. Athletes lose zinc a lot faster than sedentary people due to intense training and exercise, which is why they should consider taking zinc supplements on a daily basis, but should not exceed 60 milligrams per day.