Minerals in Running Megan Clifford

What Happens to your Body When you Run?

First 30 seconds 10 minutes 90 seconds In the next 90 seconds, our cells begin the break down glycogen, which is a form of glucose that is stored in our muscles. (this helps to produce more ATP) The body then begins the process of converting ATP to ADP and back again At this point, you start to realize if you are in good shape or not Good shape = our body uses our oxygen efficiently, and this helps to burn fat and glucose. Bad shape = this way it is much easier to reach your maximum lung capacity. When this happens, your ATP can’t keep up and lactic acid begins to flood your body. As soon a you begin to run, the body begins to uses ATP, which is the energy molecules that are made from our food Then the ATP is converted into ADP (adenosine diphosphate) which is another high-powered molecule that can provide or body with energy.

Minerals that Affect Your Bodies Functions

Vanadium Vanadium is found in many foods and helps bones grow. It is useful in regulating blood sugar in diabetics and helps grow muscles for bodybuilders.

Zinc Part of many enzymes needed for making protein and genetic material has a function in taste perception wound healing immune system health

Sodium Needed for proper fluid balance nerve transmission muscle contraction

Vitamins the Affect Your Bodies Functions

Vitamin C Vitamin D Vitamin B Strengthening blood vessels giving skin its elasticity antioxidant function iron absorption Energy production immune function iron absorption. Strong Healthy Bones

Now, it's time to narrow it down...

What minerals affect your body when you run specifically?

White Pasta and Alcohol can lead to reduced Magnesium intake Starring role in runners: Turns the food we eat into energy and supports bone health. Recommended daily allowance (RDA): 300mg a day for men; 270mg a day for women - all possible through diet. Five foods rich in magnesium: - Kale, spinach and other dark leafy greens - Nuts - Tofu - Brown rice - Wholegrain bread

For runners it's job in producing collagen - a component of connective tissue - will help to keep your joints healthy Helps to reduce the symptoms of arthritis. Starring role in runners: Forms collagen, aiding strong joints. Triggers the release of iron to form haemoglobin, which carries oxygen around the body. Recommended daily allowance (RDA): 1.2mg of copper a day – all possible through your diet. Five foods rich in copper: - Shellfish - Nuts - Beans - Lentils - Offal Copper

Potassium Electrolytes help muscles to contract, potassium is one of the most important. You lose the mineral when you sweat. So, more sweat = a higher loss of minerals including potassium. Muscle cramps can also hint to a lower than normal potassium intake. Starring role in runners: Helps your muscles, nerves and heart to function properly. Recommended daily allowance (RDA): 3,500mg of potassium a day – all possible through your diet. Five foods rich in potassium: - Bananas and other fruit - Nuts and seeds - Fish and shellfish - Broccoli - Chicken and turkey

Builds strong bones and teeth the help prevent stress fractures. Helps with muscle contraction and proper blood clotting Eating dairy can easily provide you with the right intake. But, if you don’t eat dairy, you can find other sources. Supplements as one option. Starring role in runners: Strong bones Recommended daily allowance (RDA): 700mg of calcium a day – all possible through your diet. Five foods rich in calcium: - Milk, yoghurt, cheese and other dairy foods - Green leafy vegetables (though not spinach) - Nuts - Soy beans - Fish where you eat the bones, such as sardines Calcium

Iron Found in red blood cells Helps carry oxygen throughout body helps with metabolism Starring Role in Runners: Building muscles naturally and maintaining healthy blood. Recommended daily allowance (RDA): Teen guys need 11 mg of iron a day and teen girls need 15 mg. Five Foods Rich in Iron: Clams Oysters Liver Soybeans Cereal Pumpkin Seeds Iron

Conclusion

Any Questions?

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