In some form, I understand the question, but in another – I almost think it is slightly mis-informed. Ultimately, no one vitamin can ever have quite the effect of a well balanced diet that includes all the key vitamins and minerals in the diet. I know we’ve all heard it before – blah blah blah – but in all honesty it is true. However, if you are an individual who does struggle with food choices, and specific attention is required due to your high training loads, there are two areas I would focus:
Iron: This helps to facilitate oxygen transport, and whilst females remain the most at risk, it is important that a runner with a serious training programme cannot be diet low in iron
Vitamin C: As touched upon above, vitamin C might be important in supporting a reduced risk or fight against infection
Colds are the curse of winter! In an ideal world we would try to reduce the risk of catching a cold and there are probably a few areas that you could investigate. The most important area is “energy” – if you are training hard, it is well known that if there are any deficits in your total energy intake, particularly if delayed after a training session, the opportunity to catch a cold is much higher. Therefore, think about whether you are consuming enough food and in particular whether you are consuming a recovery snack immediately after training.
Other options include Vitamin C, probiotics and a regular intake of fresh fruit and vegetables
Despite common myths and fears, you will not get bigger muscles by consuming protein. It requires consistent resistance training as well as adequate protein intake to build muscle. Consuming protein without having to step foot in a gym or break sweat lifting weights is only likely to make you a little heavier rather than muscular!