Building from Part 1 where we talked about BASIC nutritional concepts to help improve your running performance, we now dive deeper to the cellular level. 

How do we optimise the CONVERSION of the food you eat to usable energy (ATP) within your mitochondria?  

For those pushing the boundaries—whether you're training for a marathon or setting personal records—optimising mitochondrial function can be the edge you need. 

In this second part of our series on nutrition for runners, we’ll dive into why mitochondrial health matters, how you can support it, and the essential nutrients and lifestyle adjustments that can make a world of difference in your performance and recovery. 

Ready to unlock your true running potential? Let’s get into it.

How do we optimise Mitochondrial function?

We know that your mitochondria are essentially energy production warehouses, tasked with producing ATP (energy) to fuel you 24/7.

Naturally, you’ll want to enhance its environment AND minimise potential threats in order to 𝗰𝗿𝗲𝗮𝘁𝗲 𝗲𝗻𝗲𝗿𝗴𝘆 as abundantly and as efficiently as possible.

Most of the key nutrients required for energy production need to be obtained from your diet, and may be supported with supplements.

Here are some of the KEY nutrients you need, for optimal mitochondrial function:

• B Vitamins

• Magnesium

• Manganese

• Iron

• Lipoic Acid

• Cysteine (from protein)

• Carnitine

• CoQ10

And perhaps most importantly…

• Oxygen! (…which is obtained from a well-conditioned 𝗮𝗲𝗿𝗼𝗯𝗶𝗰 𝘀𝘆𝘀𝘁𝗲𝗺).

PROTECTING MITOCHONDRIAL FUNCTION

On the flip side of optimising mitochondrial function, we also need an environment of relatively low 𝗼𝘅𝗶𝗱𝗮𝘁𝗶𝘃𝗲 𝘀𝘁𝗿𝗲𝘀𝘀.

Meaning a low level of free radicals or “unstable molecules” compared to our level of 𝗮𝗻𝘁𝗶𝗼𝘅𝗶𝗱𝗮𝗻𝘁𝘀, and our ability to 𝗱𝗲𝘁𝗼𝘅.

Naturally, we produce free radicals from exercise activity, but the higher than average volume of exercise involved in distance running means you produce a higher than average volume of free radicals, so your ability to combat them is critical to keep your energy production as high as possible without “running on steam”.

The biggest 𝘁𝗵𝗿𝗲𝗮𝘁𝘀 to your ability to produce large amounts of energy (ATP) are:

• Nutrient deficiencies

• High oxidative stress

When these issues aren’t addressed, they can lead to fatigue, injuries, and poor health—holding you back from your athletic goals.

To minimise these risks, address three critical pillars of health:

Digestion: Proper nutrient absorption is vital. ‘You are what you absorb’.

Sleep: Quality rest aids mitochondrial repair and growth.

Stress Management: Managing stress reduces oxidative damage, enhancing recovery.

Even the ancient story of the first marathon runner serves as a cautionary tale—he succumbed to exhaustion. While extreme, it’s a reminder of the importance of recovery.

OTHER SOURCES OF OXIDATIVE STRESS

But even if you’re doing your best with those factors, and suffering with low energy or poor performance,

Some 𝗱𝗲𝗲𝗽𝗲𝗿 𝗿𝗼𝗼𝘁𝗲𝗱 𝗳𝗮𝗰𝘁𝗼𝗿𝘀 to look into are:

• Environment Toxin Exposure

• Liver Detoxification Capability

• Gut Infections

• Down-regulation of Detoxification Genes (e.g. COMT, MTHFR)

Your energy production is extremely susceptible to excessive toxins & infections.

You only need to think about how your energy drops when you’re sick (a more extreme example).

Each of those deeper rooted factors would need more specific nutritional, supplemental, and maybe lifestyle interventions. You may need to supplement with those nutrients listed above if your dietary intake is low.

You may need to fix your gut issues, if your diet is good, but you can’t digest your nutrients properly. A comprehensive gut check will uncover objective markers of just how healthy your gut is, read more here!

You may actually need to train less to perform better, directly improving your stress management, which training is a part of, and this would therefore improve your recovery.

You may need to check your environmental toxin exposure from factors such as your drinking water, food, personal care products, cleaning products, and air quality. Much of which can be done with two specific apps, “Healthy Living” by EWG, and “Think Dirty”.

Check out this post for more information!

If any items you frequently use or consume come up as highly toxic, you can then make switches for less or non-toxic alternatives.

One easy example is switching out any “fragranced” products for “fragrance-free”, as the chemicals used to make synthetic fragrances are known toxicants, which is a threat to our cellular health and mitochondrial function.

Simple, Actionable Steps to Boost Mitochondrial Function Today

Supporting mitochondrial health can be straightforward. Here are three simple steps you can start today to enhance your energy production, protect your cells, and keep your body in top running condition.

1. Incorporate Mitochondria-Boosting Foods

• Dark Leafy Greens: Spinach, kale, and chard are high in magnesium and B vitamins, essential for mitochondrial function.

• Lean Proteins: Foods like chicken, fish, and legumes supply amino acids, including cysteine, which supports energy production.

• Nuts & Seeds: Almonds, walnuts, and pumpkin seeds are rich in magnesium, manganese, and CoQ10.

• Colourful Veggies and Berries: High in antioxidants, these help combat oxidative stress and protect your mitochondria.

Tip: Aim to add at least one of these foods to each meal for a steady supply of mitochondrial-supporting nutrients.

2. Prioritise Quality Sleep

• Aim for 7-9 hours of sleep per night to allow for cellular repair and energy restoration.

• Avoid screens and bright lights at least an hour before bed to enhance melatonin production, which can help regulate sleep cycles.

Quick win: Set a consistent bedtime and make your room as dark as possible for deeper rest and better recovery.

3. Limit Exposure to Environmental Toxins

• Switch to fragrance-free personal care and cleaning products to reduce chemical exposure.

• Check your water quality and consider a filtration system if needed, especially if you’re drinking tap water regularly.

App Recommendations: Use “Healthy Living” by EWG and “Think Dirty” to assess household products and make low-toxicity swaps where needed.

About the Author

Ajay is a seasoned health & fitness coach who’s dedicated the last decade to helping his clients on their journey towards better health. Known for his commitment to continuing education and development in his field, he has ventured into the world of functional medicine to complement his established service offerings, elevating the results his clients achieve.

If you feel like your current health habits aren’t improving certain aspects of your health, contact Ajay at his website AP Health & Performance to get started on a guided path to optimized health and well-being.