If you have a busy schedule, you'll need to plan ahead. Get in the habit of stowing snacks in your workout bag, or bring healthful munchies to work for midmorning and midafternoon snacking. Boost Your B2 Vitamin B2, or riboflavin, assists in the breakdown of carbohydrates and fats for energy for working muscles. It's no surprise, therefore, that this vitamin plays a crucial role during endurance exercise. You might want to talk to your doctor about whether or not you need more than the RDA, especially if you do high-mileage training.
Most dairy products are good sources of riboflavin.
Go for 1 percent or skim milk, nonfat yogurt or other low-fat dairy foods. Breads, cereals and other grain products are also good sources. Getting enough calcium and protein is particularly crucial for women, who are susceptible to osteoporosis. That's because amenorrheic women have lower levels of estrogen, a hormone that plays a key role in building and maintaining bone calcium. An estimated 25 percent of women runners become amenorrheic at some point.