Citrus for the Win! {Running Nutrition}

Hello there runners! I trust all is well in your part of the world. Hopefully everyone is enjoying some good training right now. I know I am well overdue to check out what all of you have going on, so hopefully I’ll get a chance to make some rounds after posting today!

Here in my part of the world we are getting into prime cold and flu season, so it made me inspired to do a little post on the powers of citrus fruits. Getting sick is no fun any time—especially when you are trying to hit running goals! Many people load up on synthetic vitamin C to try to boost their immune systems, but consuming the vitamin in whole foods form has a number of benefits, as well. I’m enjoying a big cup of lemon water as I type this up. ;)

Vitamin C is found in a number of foods, however citrus fruits tend to be one of the most popular. They are also really easy to incorporate in your daily meals or beverages. Let’s talk about some great ways to include things like lemons, limes, oranges and grapefruit in your diet first, then we can get a little extra reminder of the benefits of doing so.

1. Add slices of any citrus to your water bottle.
2. Finish off your meal with a squeeze of lemon for some brightness and acidity.
3. Instead of or in addition to vinegar incorporate the juice into salad dressings (which also helps with the absorption of iron from your leafies).
4. Blend up lemons and water, then make ice cubes for beverages if you forget to keep fresh on hand.
5. Save your rinds to steep into a hot cup of tea.
6. Keep a bowl of oranges around to have for an afternoon snack. They tend to travel really well for a nice treat on the go or to re-hydrate after a run. Just peel ahead of time if you want to save the mess for home.

Of course those are just the basics, but perhaps you have some interesting varieties of citrus where you live. Kumquats are a nice tangy treat that I have been able to find here on occasion, and I’ve always wanted to try Buddha’s hand citrus because it just looks so neat. Blood oranges have that extra rich color noting a higher antioxidant content. It is good to remember that vitamin C is water soluble, thus our bodies do not store it for later use. Meaning we need to consume it regularly in order for it to be able to benefit our bodies. What are your favorite ways to utilize citrus fruits into your meal plan?

Obviously most of us know that vitamin C is one of the big boosters in the nutrient world of the immune system. Due to the stress of high intensity training, we runners need to keep our nutrient consumption high to help give our immune system a boost to do its job well. The vitamin has been reported to have benefits both as a possible aid in protecting the body against getting sick with a cold in the first place and also as helping the body with recovery after exertion or illness. Vitamin C also can have a positive impact on the adrenal system, which plays a role in the stress response of the body, energy levels and metabolism.

Another really important role of the vitamin for runners is its importance for soft tissue support. Though many people talk about consuming collagen or other nutrients for joint and cartilage support, our body needs vitamin C to be able to make its own collagen and repair tissues. It is important for strong ligaments, tendons and bones. Though most of us know proper stress on the body can be important in maintaining the strength of the bodies supporting structures, having proper nutrient intake is of course just as important to support the good impact that running can have on the body.

I hope all of you enjoy your daily dose of citrus! Happy running my friends!

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