These are perfect to reach and restore the body's daily requirement. Natural B-complex is necessary for rapid utilization of carbohydrates during the early part of the marathon. Iron in the blood gets the oxygen to your working muscles. Without the appropriate amounts of iron in your diet you could suffer from extreme fatigue, lagging race performance, and intolerance to the cold. Small amounts are lost in sweat and urine and running can hamper the ability to absorb the mineral which is why it's important to watch your iron intake.
Meat is the best source since it contains heme iron, the most readily absorbable form if iron.
The consumption of vitamin C improves the amount iron absorption. It's also important to keep away from more than 15mg of iron because too much can hamper zinc absorption. Vitamin E is an antioxidant that protects from age-related ailments, heart disease, and cancer. Like vitamin C, it protects from oxidative damage caused by endurance exercise. Studies have shown that elite-level cyclists and runners suffer from bone mineral loss due to intense training.