--- title: 5 Must Have Nutrients for Runners description: It is important to be eating the proper foods when preparing for a run.Complex carbs, water, protein, fats, vitamins are minerals are key nutrients. image: https://blog.eskaton.org/hubfs/2017/Blog/Q3/Veggie%20Shoe.jpg --- [![Logo](https://blog.eskaton.org/hs-fs/hubfs/Logo.png?width=350&height=75&name=Logo.png "Logo")](https://www.eskaton.org/) **[eskaton.org](https://www.eskaton.org/)** [Eskaton](https://blog.eskaton.org/author/eskaton) 27 November, 2017 | 1 min read Search Blog ### Posts by Topic - [Independent Living (157)](https://blog.eskaton.org/topic/independent-living) - [Assisted Living (105)](https://blog.eskaton.org/topic/assisted-living) - [Residents + Staff (103)](https://blog.eskaton.org/topic/residents-staff) - [Wellness Tips (101)](https://blog.eskaton.org/topic/wellness-tips) - [In the News (81)](https://blog.eskaton.org/topic/news) - [Information & Assistance (53)](https://blog.eskaton.org/topic/information-assistance) - [Testimonials (50)](https://blog.eskaton.org/topic/reviews) - [Philanthropy (43)](https://blog.eskaton.org/topic/giving) - [Eskaton Village Carmichael (35)](https://blog.eskaton.org/topic/eskaton-village-carmichael) - [About Eskaton (34)](https://blog.eskaton.org/topic/eskaton) - [Ask the Expert (30)](https://blog.eskaton.org/topic/ask-the-expert) - [LifeBios by Students (23)](https://blog.eskaton.org/topic/lifebios) - [Senior Living Community (19)](https://blog.eskaton.org/topic/senior-living-community) - [Age is Beautiful (18)](https://blog.eskaton.org/topic/age-is-beautiful) - [Celebrating Diversity (17)](https://blog.eskaton.org/topic/celebrating-diversity) - [Living with Dementia (17)](https://blog.eskaton.org/topic/memory) - [Memory Care (17)](https://blog.eskaton.org/topic/memory-care) - [Technology (14)](https://blog.eskaton.org/topic/technology) - [Signs it is Time for Help (13)](https://blog.eskaton.org/topic/signs-it-is-time-for-help) - [Well-Being Philosophy (13)](https://blog.eskaton.org/topic/well-being-philosophy) - [Senior Living (12)](https://blog.eskaton.org/topic/senior-living) - [Emotional Health (7)](https://blog.eskaton.org/topic/emotional-health) - [Fall Prevention (7)](https://blog.eskaton.org/topic/fall-prevention) - [Kids Connection (7)](https://blog.eskaton.org/topic/kids-connection) - [Heart Health (5)](https://blog.eskaton.org/topic/heart-health) ## 5 Must Have Nutrients for Runners **Fall is a perfect season for running. it is important to be eating the proper foods when preparing for a run. Here are 5 important nutrients you need for running activities.** ![Veggie Shoe.jpg](https://blog.eskaton.org/hs-fs/hubfs/2017/Blog/Q3/Veggie%20Shoe.jpg?width=480&height=291&name=Veggie%20Shoe.jpg) **Complex Carbs** Complex carbs provide slow and steady fuel. For example: whole grains, whole breads, unrefined pastas, vegetables and potatoes. **Protein** Protein is essential for both tendon and muscle repair. If you are running a great distance you will need up to 1.5g for every kilogram that you weigh (ex: 140 lbs. = 64 kilos means 96 g of protein daily). **Vitamins and minerals** These help with performance and endurance. Ideally, these should be provided from a healthy and well balanced diet of fresh and whole foods—bottled supplements will never replace a healthy and varied diet. **Water** Water is essential for everyone, but even more so for the runner who is going to sweat more than average. Aim for 8 glasses a day. **Fats** Fat provides us with essential fatty acids not produced by the body and fuel. For example: olive oil, flax seed oil, canola oil and avocados.   ### Share This Post! - - - ## Get in touch! Feel free to contact us to learn more about all of our senior care services. [![Logo REV](https://blog.eskaton.org/hs-fs/hubfs/Logo%20REV.png?width=1500&height=322&name=Logo%20REV.png "Logo REV")](https://eskaton.org) © 2025 Eskaton • All Rights Reserved - - - -