do you think running only burns calories

Nowadays, more and more people are starting to run with the goal of losing weight and slimming down. Many experienced runners might suggest that you should keep each running session to at least 45 minutes. This is because only with sufficient exercise time and intensity can you ensure enough energy consumption to achieve fat-burning effects.

However, it is important to emphasize to all runners: running not only burns calories.

Many beginners might have this experience: at first, everything feels great, but after about ten days of training, they start to feel 'exhausted.' Their digestive function worsens; memory and concentration decline; they feel tired and lethargic, waking up every day as if they've been run over by a heavy truck, unlike their previous energetic selves; they feel weak while running, and their performance drops significantly, comparable to a plummeting stock. The only thing that increases inversely is their weight, no matter how much they diet.

Is it because you're not burning enough calories? Or are you eating too much? Or maybe running just isn't for you? Of course not!

Besides the consumption of energy substances like carbohydrates and fats, the consumption of vitamins and minerals in the body also increases due to running. If these are not replenished in a timely and balanced manner, it can lead to nutritional imbalances and the aforementioned symptoms.

Therefore, runners should pay special attention to replenishing what is lost.

1. Vitamins

Vitamins play an irreplaceable role in human metabolism. Running accelerates cellular metabolism, consuming a large amount of vitamins. To maintain normal vitality, it is crucial to replenish lost vitamins in time.

B Vitamins:

Including B1, B2, B3, B5, B6, B12, B9, and B7, these water-soluble vitamins are essential for maintaining normal bodily functions and energy metabolism. The body cannot synthesize them and must obtain them from external sources. For example, the daily requirement for B1 is 1.0-1.5mg; insufficient intake can lead to post-exercise fatigue, digestive, and nervous system disorders. B6 is needed at 1.3-2.0mg daily and promotes the formation of red blood cells. B2 is required at 1.2-1.7mg daily and is a component of several respiratory enzymes, which are also heavily consumed during running.

Sources: (B1) animal organs, meat, mushrooms, yeast, peanuts, oats, green garlic; (B2) milk, green vegetables, beef; (B6) fish, beans, potatoes, bananas, chicken, etc.

Since the amount of B vitamins obtained from food is very limited, if symptoms are obvious or there is a severe deficiency, vitamin B supplements can be taken under the guidance of a doctor or nutritionist. Additionally, B vitamins have a synergistic effect, so taking all B vitamins together is more effective than taking them individually. However, intake should be controlled to avoid neurotoxicity.

Vitamin C:

Vitamin C is involved in the bio-oxidation of muscle tissue, promotes metabolism, protects cells from damage, and enhances physical performance. Its consumption increases significantly with intense running. The minimum daily intake for a normal person is 90mg, while those with high physical activity may need over 2000mg, divided into 2-3 doses.

Sources: citrus fruits, green peppers, red peppers, cabbage, peaches, and kiwis.

Vitamin E:

Vitamin E is also an antioxidant. Taking it after exercise can help reduce muscle soreness and prevent fasciitis. The daily requirement is about 400-800 IU.

Sources: nuts, seeds, dark green vegetables, canola oil, whole grains.

2. Minerals

Minerals, also known as inorganic salts, are materials that make up body tissues and regulate physiological functions and fluid balance. During running, a large amount of minerals is lost through sweat.

Calcium:

Calcium is crucial for bones and exercise. During high-temperature running, calcium loss through sweat can increase from the usual 15mg to over 100mg, accounting for almost 30% of total calcium. Insufficient calcium can lead to decreased bone density and muscle cramps. Adequate calcium intake is essential for maintaining health and exercise capacity. The recommended daily intake is 800-1600mg.

Sources: dairy products, soy products, seafood.

Potassium:

Potassium and sodium are the two minerals most lost through sweat during exercise. Sodium is easily replenished through food and has large reserves in the body, while potassium reserves are relatively small. Studies show that potassium deficiency can inhibit sugar utilization, obstruct ATP and protein synthesis, reduce muscle excitability, cause muscle weakness, heart rhythm disorders, and slow glycogen synthesis and muscle tissue repair, affecting exercise recovery. Therefore, potassium replenishment should be a focus after running.

Sources: bananas, beef, fish, etc.

Magnesium:

Sources: seaweed, grains, beans, peanuts, walnuts, amaranth, peppers, mushrooms, etc.

Iron:

Iron is related to oxygen metabolism and endurance in exercise. Iron deficiency can cause fatigue, shortness of breath after exercise, dizziness, and other symptoms. Exercise accelerates iron metabolism, and heavy sweating can lead to iron loss. Therefore, people who exercise regularly need more iron.

Sources: animal liver, whole blood, lean meat, etc.

Zinc:

Zinc is an essential trace element for the human body, playing a crucial role in growth, immunity, and endocrine functions. It promotes the healing of skin and mucous membrane wounds and tissue regeneration. Sweat loss will take away a certain amount of zinc ions. Therefore, zinc replenishment should be noted after running.

Sources: animal foods, such as liver, eggs, fish, and seafood.

3. Water

Water is usually not overlooked.

After exercise, some of the body's water is used for metabolism and temperature regulation, while a large amount is lost through sweat and breathing. Studies have shown that one hour of exercise can result in a loss of 1000-2000ml of water, so timely replenishment is very important.

Intake method: Drink 2 cups of water about 1 hour before running to ensure sufficient hydration during exercise. If you are doing long-distance running, you can replenish water every 15 minutes, but not too much, about 1-2 sips.

4. Protein

Compared to carbohydrates, protein supplementation is often overlooked. However, don't forget that protein is crucial for health, exercise capacity, and body repair. Exercise increases protein consumption, and many amino acids cannot be synthesized by the body and must be obtained through food.

For runners, especially those who train long-distance regularly, the daily protein intake should be 1.1g-1.65g per kilogram of body weight.

Sources: fish, lean meat, poultry, soy products, egg whites, low-fat milk, low-fat cheese, nuts, whole wheat bread.

When you find that your body is not in good condition, you need to find the cause and address it, creating a reasonable running diet plan for yourself.