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Endurance athletes need roughly 1.3β1.7Γ the normal intake. Sources: lean red meat, beans, lentils, spinach β pair plant sources with vitamin C for absorption. Persistent unexplained fatigue is the classic sign of running low.
80β90% comes from sunlight, so a UK autumn/winter build makes this your most likely shortfall. Sources: oily fish, eggs, fortified foods; OctoberβMarch a supplement is commonly advised in the UK β worth confirming with a blood test.
Bone protection under high training load. Sources: dairy, fortified plant milks, leafy greens. Works hand-in-hand with vitamin D.
Lost in sweat; supports energy production, muscle function and sleep. Sources: nuts, seeds, wholegrains, leafy greens. Over half of endurance athletes come up short.
Commonly under-consumed; supports recovery and general health. Aim for oily fish about twice a week (salmon, mackerel, sardines).
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