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Appropriate Nutrition for the Runner - Part I
Oliwia Kaczmarek
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Oliwia Kaczmarek | min read 6 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
In the life of a human being, particularly that of a runner, nutrition holds immense significance. It is an inseparable component of success, which encompasses top athletic achievements, weight reduction, or overall well-being. It is of paramount importance in this context to comprehend the extent to which vitamins and minerals are present in our bodies. The latter, referred to as elements, constitute the foundation of our existence.
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Components in our bodies
The most prevalent substances in the universe were formed by the Big Bang and supernova explosions: hydrogen, helium, oxygen, carbon, neon, and nitrogen. These same substances are found in our bodies as well. To understand our significance in the cosmos, we just need to consider how many kilograms of these substances are present in our bodies: oxygen, carbon, hydrogen, nitrogen, calcium, phosphorus, potassium, sulfur, chlorine, and sodium.
Indispensable components of the human body
Most of them are present in the human body in the form of water (oxygen and hydrogen), which we have up to 50 liters (which corresponds to 60% of our body weight). The first eight elements, due to their large quantities, are called macronutrients. The remaining substances (except those sometimes referred to as macro-elements or micronutrients, such as chlorine, sodium, iron, and magnesium) are called microelements, which are found in the human body in trace amounts (hundredths of a gram or less). Despite their small quantity, they are absolutely essential for the proper functioning of the body. These include iron, copper, iodine, silicon, nickel, manganese, chromium, zinc, lithium, fluorine, selenium, arsenic, and cobalt. The body is not able to produce them on its own, so they must be regularly supplied with food.
Calcium carbonate (Ca)
Calcium carbonate is one of the primary components of an adult's body, accounting for approximately 2% of its weight. Up to 99% of this amount is found in bones and teeth. The maximum calcium saturation in bones is achieved when a person is 30 years old, at which point our entire bone structure is best prepared for extreme challenges, such as long, endurance-demanding exercises that strain our bones.
Phosphorus Compound (P)
Approximately 75% of phosphorus compounds are found in bones, with the remaining 25% found in teeth, high-energy compounds, and blood. In collaboration with calcium, they participate in the bone mineralization process. This information is particularly significant for sprinters, as they are the basic components of ATP (adenosine triphosphate acid). The best ratio of ingested calcium to phosphorus compounds is 1.8:1, which corresponds to the ratio of these minerals in human milk. The richest sources of phosphorus compounds are: dairy products, meat, fish, liver, eggs, yellow cheese, peas, and carrots.
Potassium (K)
Approximately 140 grams of potassium is typically present in the human body, and its primary role is to regulate water balance and ensure proper functioning of nerves and muscles. It is usually associated with the so-called sodium-potassium pump responsible for stimulating them. The most abundant sources of potassium are bananas, morel mushrooms, broccoli, spinach, carrots, and dried fruits.
Sodium (Na)
It is a fundamental constituent of body fluids, such as digestive juices, blood, and milk. It collaborates with potassium in regulating fluids and electrolytes, serving as a crucial component for the proper functioning of nerves and muscles. Sodium is present in numerous food products, therefore there is usually no need to be concerned about its sufficiency. Athletes who excrete substantial amounts of this constituent during training should consider incorporating salty snacks, cheeses, and fish into their diet. It is worth contemplating whether to add a small quantity of table salt to the training water.
Chlorine (Cl)
During a fast, we lose not only sodium but also chlorine. Fortunately, their sources are the same as sodium. Therefore, we do not need to diversify our diet further. Chlorine is essential for the formation of hydrochloric acid in the stomach, without which many digestive processes would be impossible. Hence, it is no surprise that both sodium and chlorine are present in the body in equal amounts, which is around 90 grams.
Magnesium (Mg)
Possibly the most frequently used supplement among us, which exhibits a relaxing effect on muscles. Many also use it as a pretext to consume chocolate, which covers 20% of the daily requirement. Interestingly, the largest amount of magnesium is found not in the muscles, but in the bones. It is actively involved in their construction, it is also involved in the process of vision and temperature regulation. Indispensable for the proper transmission of nerve impulses. Some refer to it as an „anti-stress warrior“, as it has been proven to have a beneficial effect on improving psychological immunity in people living under chronic stress. Its dietary sources include cocoa, nuts, buckwheat, pumpkin seeds, beans, peas, and corn.
Iron (Fe): a distinctive element essential for the process of cellular respiration
In comparison to other elements, iron is relatively scarce, amounting to only 4 grams, yet it is indispensable for cellular respiration. Iron is a true oxygen transporter, a component of hemoglobin that carries oxygen via red blood cells. Women are most at risk of iron deficiency due to menstruation. Hence, the demand for iron in women is twice as high (20 mg) as in men (10 mg). Iron from animal products is best absorbed by our body, so it's advisable to include meat and liver in our diet, as well as fish, egg yolks, cottage cheese, nuts, milk, and legumes.
Sulphur (S) – an indispensable element for life
Sulphur (S) is a macronutrient that is indispensable for the human body. It is usually associated with volcanoes and firearms and constitutes 0.25% of our body weight. It is a structural component of all the tissues in our body and without it we wouldn't stand a chance of survival. The bulk of sulphur is found in proteins. It is a component of insulin produced by the pancreas, it is present in hair, nails, skin and bones. If we have a problem with poisoning, such as alcohol poisoning, we should remember that sulphur has a detoxifying effect. Where can we find sulphur? Not in gunpowder, that's for sure. This mineral is most commonly found in protein-rich foods such as meat, eggs, milk, cheese and fish. For vegetarians, the good news is that we can also find it in oatmeal, wheat bran and dark bread.
Silicon (Si)
This is an indispensable monarch of hormones, often present in blood cells. It ensures proper hormonal metabolism. In the body, it also supports the regeneration of bones after a fracture and the development of connective tissue. On the outside, it affects the appearance of the skin, hair, and nails. It is found in the peel of fruits such as apples, pears, etc. Therefore, it is recommended to always eat the peel. Another source is spring water and oat flakes. However, the largest amount is provided by horsetail, which contains up to 60% silicon. The rest of the article is located in the second part.
Oliwia Kaczmarek
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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