Jogging is a very common activity. However, it is important to follow a proper diet and replenish the lost vitamins and minerals.
The term “jogging” generally means a light run at slow or moderate speed which is therefore part of the aerobic sports activities, mainly of an amateur nature, to be carried out especially in parks, but also in the city, and suitable for all people in good physical condition.
There are numerous benefits that it entails especially for the health of the cardiovascular and pulmonary systems.
Beware of vitamin and mineral levels
Although sugars and fatty acids are the main sources of energy used during this type of physical activity, it is also important to remember the use of vitamins and the loss of mineral salts.
The main way of salt elimination is sweating, a process very useful to our body to disperse excess heat but which, in addition to liquids, involves the loss of salts.
The main symptoms that indicate a possible deficiency of vitamins and minerals are:
- physical and mental fatigue
- muscle cramps mainly affecting calves and feet due to hydrosaline imbalance
- irritability, nervousness
- dry skin
- cracks at the corners of the mouth.
The importance of proper rehydration and integration
Since the body is not able to self-produce all the mineral salts and vitamins it needs, it is necessary that they are reintroduced from the outside especially in case of intense sweating, such as in summer or after a sporting activity such as running.
After physical exercise it is therefore recommended to consume not only carbohydrates to rebalance sugars and fatty acids, but also foods and / or drinks rich in vitamins and minerals, such as fresh fruit or vegetables.
Alternatively, supplements formulated specifically for cases of abundant sweating are available on the market.
Particular attention must be paid to the replenishment of vitamins of group B and C and potassium and magnesium, the so-called “energizing minerals”. In fact, potassium and magnesium play a fundamental role in ensuring the right muscle contraction and supporting the body’s energy needs.
Which vitamins and minerals to focus on?
Vitamins and minerals are micronutrients that our body cannot do without. But they are not all the same.
Based on the indications of the “European Food Safety Authority” (EFSA) here are the vitamins and minerals that have obtained, among others, a specific indication in relation to sporting activity.
- Energy metabolism: vitamin B1, B2, B5, B6, B12, B7, C, calcium, iron, phosphorus, iodine, magnesium, copper.
- Reduction of tiredness and fatigue: vitamin B2, B3, B5, B6, B12, C, folates, iron, magnesium.
- Heart function: vitamin B1.
- Contribution to muscle function: magnesium, potassium.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.