Spring back into action with these training tips

Minute 1: Athletes need these essential nutrients

At the micro level, nutrition advice gets a little complicated. Someone could throw darts at a periodic table and suggest we eat whatever they landed on. It would all sound the same to me. Luckily, Podium Runner dug through the research for us and broke down the essential “7 Nutrients Athletes Might Be Missing.” Athletes can be especially susceptible to nutrient deficiency, since training burns through your body’s storage fast. Pay attention to your diet and use these tips to restore what you’ve lost. First, those who exercise 6 hours or more per week should watch out for iron deficiency. Iron needs vary depending on age and gender, so there’s no 1 size fits all recommendation, but having some beef in your diet is a good place to start. Next comes magnesium, which is a key for many biochemical operations. Muscle cramps are a common indicator of magnesium deficiency, but any of these magnesium rich foods will get you balanced back out. The other common cause of muscle cramping is potassium deficiency. Bananas are a quick and easy source, but WebMD outlines other “Potassium Rich Foods” that are options as well. Got Milk? Good, because calcium is vital for athletes, especially women. Calcium can be lost through sweat, making athletes susceptible to bone fractures and conditions like osteoporosis down the line. Dairy is probably the best source of calcium, but there are other options, like almonds, beans and lentils, which are among the “Top 15 Calcium-Rich Foods,” according to Healthline. Endurance athletes should pack salty snacks on long outings, as sodium deficiency becomes common during extended periods of exercise. One study found that 27% of Ironman participants required medical attention for low sodium levels. Athletes undergo lots of oxidative stress, so selenium intake should be consistent due to its role in antioxidant function in the body. Brazil nuts are an easy source, but supplements are a good option too. Last, just like sodium, endurance athletes lose zinc quickly as they exercise over time. As a necessary part of our immune system function, having enough zinc is more important than ever as we enter the process of reopening the world. #RenewingEnergy

Minute 2: Spring back into action with these training tips

To those who managed to stay fully active all winter, you’ve earned our respect. Here in Boston, with no marathon in April -- or any other spring races for that matter -- motivation to trudge through the snow, slush and ice was a little lacking. If you stayed inside to wait out the winter, springtime can be a challenge. It's your opportunity to get back out there and move, but you should be sure to check out “