Train harder, run faster! What supplements should runners take?

Train harder, run faster! What supplements should runners take?
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Supplements for athletes are now a standard in every sport. Both amateurs and professionals use them. The level of competition, constant technological development and the need to follow a diet makes the results achieved by both groups very high. Of course it wouldn’t be possible without proper support for the body in the form of dietary supplements. What does it look like for runners?

Dietary supplements for runners

Dietary supplements for runners are for many people an essential element that supports their body in physical effort. Depending on the needs a runner has, you can find BCAAs, carbohydrate agents, thermogenics, vitamin and mineral products, or drinks designed to replenish glycogen with protein, among other things, on the market. Importantly, not all exercisers should take supplements, as their intake and selection of the right product must be tailored to the intensity as well as frequency of training.

I recently had the pleasure of discussing supplementation among runners and what they use to keep running,…

Published by Runner’s Diet Tuesday, January 19, 2021

Short distance runners and their dietary supplements

Studies show that people who run about 20-30 minutes 3-4 times a week have no need for dietary supplements. All they need to do is provide their bodies with a small amount of carbohydrates with a low glycemic index an hour before training. Thanks to them, you can provide the necessary dose of energy for running. The ideal products that provide us with this energy are rice and pasta. If we run on an empty stomach, we do not need any supplements.

During the run it is worth taking care of proper hydration. It is important that water is highly saturated with the most important bioelements for athletes. Among them are magnesium and calcium, because the body loses large amounts of minerals with sweat during light physical effort. The proper proportion of these components stabilizes the level of calcium phosphates and prevents demineralization of bones. In addition, they will become stronger and more resistant to training strain.

After moderate intensity training, runners should consume a portion of carbohydrates that are quickly absorbed by the body. You’ll also need an adequate amount of protein, which protects your muscles from micro-damage and helps increase their strength and efficiency.

Dietary supplements for long-distance runners

Running with higher intensity or frequency requires that you provide your body with all the necessary nutrients. In addition, it is very important to have the right level of hydration and the right conditions for full recovery. Therefore, before running and during the training, it is worth reaching for isotonic drinks, which are designed to replenish water levels, electrolytes, and deficiencies of all vitamins that are lost during the run. After an intensive training unit you can reach for nutrients containing carbohydrates or drinks supplementing glycogen with proteins.

Long-distance runners should reach for supplements strengthening the structure of their bones and joints. A great solution would be glucosamine supplements, which have a very significant impact on the reconstruction of joint cartilage. Some trainers also recommend products containing BCAAs, which are amino acids that protect proteins from breakdown during a long-distance run aimed at building endurance. As a result, the body does not get tired as quickly, which translates into higher training efficiency.

There are many products available on the market that are designed to support the body of runners. Vitamin supplementation is also worth taking care of, as well as creatine, which is the best researched supplement in the world.

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