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Eskaton Blog

5 Must Have Nutrients for Runners

Posted by Eskaton on Oct 3, 2017 8:54:06 AM

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.

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Complex Carbs

Complex carbs provide slow and steady fuel. For example: whole grains, whole breads, unrefined pastas, vegetables and potatoes.


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 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.


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.


Topics: Wellness Tips

The Sacramento region is home to Eskaton, a nonprofit senior care provider offering innovative housing, healthcare and social services. Every day thousands of older adults enjoy retirement at our independent senior living communities and receive the care they need through assisted living, skilled nursing, memory care, rehabilitation and in-home care programs. With five decades of experience and a national reputation for innovation, Eskaton is Transforming the Aging Experience.