Supplements for runners are becoming more and more popular & element of supporting endurance effort. This is because long and exhausting workouts disrupt homeostasis, i.e. the body's natural balance, and lead to mental strain. Check which preparations to use in order to increase the effectiveness of running training and whether it is worth reaching for them.
Supplements for runnersare becoming an essential element of supporting endurance effort for some people. Depending on the needs of the runner, there are BCAA tablets, thermogenics, carbohydrates, vitamin and mineral preparations or drinks supplementing glycogen with proteins on the market. However, not all trainees should take the same preparations. The type of supplements you take depends on the intensity of exercise and its frequency.
So, what dietary supplements should a long-distance runner take to improve fitness, and what kind of a recreational runner or just wanting to lose weight?
Dietary supplements for short-distance runners
According to specialists,people who run only 2-3 times a week for 20-30 minutes do not need to take supplements . It is enough that 1-2 hours before starting training provide the body with a small amount of complex carbohydrates with a low glycemic index, which will be the main source of energy for the body while running, and proteins (e.g. in the form of rice pudding with strawberries).
If you choose to run for 20 minutes on an empty stomach before breakfast, you also don't need any supplements for the runners.
During the run, mineral water is enough, but - what is very important - characterized by a high content of the most valuable bioelements for an athlete: magnesium and calcium, because even during light exercise, the body loses significant amounts of minerals with sweat. The right dose of these two elements will stabilize the level of calcium phosphate and prevent bone demineralization, as well as strengthen them and allow them to withstand the training load.
After moderate exercise, reach for a portion of quickly digestible carbohydrates and proteins, e.g. fruit and yoghurt.
So composedthe diet of a "recreational" runner does its job, that is:
- satisfies the energy and building blocks of the body,
- supports the development of exercise capacity,
- prevents the effects of training overload.
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Dietary supplements for long-distance runners
If you run intensively or with greater frequency, and additionally train other sports (especially strength), remember that you should provide your body with an adequate level of hydration and the right conditions for regeneration after exercise.
Therefore, before running and during training, you should reach for isotonic drinks, the purpose of which is to balance the level of water and electrolytes, as well as replenish the deficiency of vitamins lost during physical exertion.
After an intense run, a good solution is to drink a supplement containing carbohydrates (the recommended dose is about 0.6-1 g per kg of body weight) or a drink supplementing glycogen with proteins (the recommended dose of protein is about 0.2-0.3 g per kg of body weight).
Long-distance runners can also reach for supplements that improve the condition of the bones and joints, e.g. glucosamine, which has a significant impact on the reconstruction of articular cartilage. However, scientists' opinions on the properties of glucosamine are divided, so it is worth consulting a specialist, such as a dietitian or trainer, before using it.
Some trainers also recommendBCAA tablets- amino acids that help prevent protein breakdown during prolonged endurance efforts, such as running. Thanks to this, they also prevent rapid fatigue of the body.
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Homemade isotonic drink - how to make it?
Pour 2 cups of highly mineralized water into a bicycle water bottle, add 1/8 teaspoon of table s alt, add 1 teaspoon of glucose (or honey) and 1/2 cup of freshly squeezed lemon juice.
During the summer, you can prepare an isotonic drink also from seasonal fruits. You just need to replace the lemon juice with 1 cup of blended strawberries, kiwi or watermelon. For a refreshing effect, you can add a mint leaf.
See also: Recipes for natural home isotonic drinks
Supplements for runners who wantlose weight
If your goal is not to improve the condition, but to reduce body fat, instead of isotonic drinks and carbohydrate-protein supplements, reach for:
- thermogenics- these are dietary supplements that accelerate thermogenesis - the process of extracting energy from adipose tissue; thermogenics include, for example, caffeine, green tea, CLA (conjugated linoleic acid);
- L-carnitine(optional) - L-carnitine may contribute to the improvement of the body's exercise capacity, and thus - to a faster reduction of body fat while running;
- glucosamineimproves the condition of bones and joints (optional).