running
RUNNING

Properly designed supplement programs help a runner withstand the rigors of a long distance workout. Dietary supplements can play a meaningful role in helping runners consume the proper amount of calories, carbohydrate, and protein in their diet, help fuel long runs, allow the body to recover quickly after a strenuous workout, aid in preventing injuries that are common to endurance athletes and help maintain and improve general health.

 

 

SUPPLEMENT GUIDE FOR RUNNERS

There are many different types of supplements that can be beneficial for runners:

 

THE MOST EFFECTIVE NATURAL PERFORMANCE ENHANCER: CREATINE

According to the position stand of the International Society of Sports Nutrition, creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity.

 

PRE WORKOUT/CONTEST ENERGY

Endurance athletes need a specific type of nutrition before a long run. Runners need Carbohydrates to supply muscles with energy before run, and also may use natural Energy Boosters that can improve running performance, intensify mental alertness, wakefulness and focus. Researches have shown that ingesting a light carbohydrate and protein snack 30 to 60 min prior to exercise (e.g., 50 g of carbohydrate and to 10 g of protein) serves to increase carbohydrate availability toward the end of an intense exercise bout. For this purpose you may use a quality Protein formula with a Pure Carbohyrate supplement.

 

INTRA-WORKOUT/CONTEST SUPPLEMENTS

Endurance athletes need a specific type of nutrition during a long run. Runners need carbohydrates to supply muscles with energy during run, and consuming additional electrolytes during a long run can go a long way toward keeping a runner moving. Complex Intra-Workout Supplements and Isotonic Supplements are designed to be used during a workout to increase runners performance, energy levels, fuel their muscles with carbohydrates, electrolytes and amino acids.

Most fueling supplements can be ingested and digested quickly and easily. The American College of Sports Medicine (ACSM) recommends ingesting 0.7 g/kg/hr of carbohydrates during exercise in a 6-8% solution (i.e., 6-8 grams per 100 ml of fluid).

POST-WORKOUT/CONTEST SUPPLEMENTS

After a workout the runner's body is depleted of energy and starts working toward restoring glycogen levels and rebuilding muscle damage that can come from a long run. If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

Following intense training and competition, athletes have to consume carbohydrate and protein (e.g., 1 g/kg of carbohydrate and 0.5 g/kg of protein) within 30 min after exercise as well as consume a high carbohydrate meal within two hours following exercise. This nutritional strategy has been found to accelerate glycogen resynthesis as well as promote a more anabolic hormonal profile that may hasten recovery.

Athletes can use a Complex Post-Workout Supplements that help to quickly replenish glycogen stores and begin the recovery process. Or you can chose a quality Protein formula and a Pure Carbohydrate formula and mix them up according to your individual needs. Protein and carbohydrates should be in a ratio of 2 to 1 in a good post workout shake.

Adding Glutamine, Vitamin C, and BCAAs (branched chain amino acids) are also beneficial for recovery.

MAXIMUM JOINT SUPPORT

Every athletes who trains seriously may have a tendency to overuse certain joints. Complex joint support supplements combine the best of science and nature that aids in the maintenance of cartilage and healthy joint function.

 

FILL NUTRITIONAL GAPS THAT CAN DECREASE YOU PERFORMANCE

Runners are constantly on the move, and this means that you will burn vitamins and minerals very quickly. Thus a quality multivitamin and mineral supplement is a must for any serious athletes.

 

Creatines

According to the position stand of the International Society of Sports Nutrition, creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity. Creatine supplementation has been reported to improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%). In addition creatine has repeatedly been reported to be safe, and possibly beneficial in preventing injury.


 

Carbohydrates

Endurance athletes need a specific type of nutrition before, during and after a long run. Runners need carbohydrates to supply muscles with energy before run. Researches have shown that ingesting a light carbohydrate and protein snack 30 to 60 min prior to exercise (e.g., 50 g of carbohydrate and to 10 g of protein) serves to increase carbohydrate availability toward the end of an intense exercise bout.

Runners need carbohydrates during a long run to supply muscles with energy during run, and consuming additional electrolytes during a long run can go a long way toward keeping a runner moving. The American College of Sports Medicine (ACSM) recommends ingesting 0.7 g/kg/hr of carbohydrates during exercise in a 6-8% solution (i.e., 6-8 grams per 100 ml of fluid).

After a workout the runner's body is depleted of energy and starts working toward restoring glycogen levels and rebuilding muscle damage that can come from a long run. If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

Following intense training and competition, athletes have to consume carbohydrate within 30 min after exercise as well as consume a high carbohydrate meal within two hours following exercise. This nutritional strategy has been found to accelerate glycogen resynthesis as well as promote a more anabolic hormonal profile that may hasten recovery.


 

Energy Boosters

Endurance athletes need a specific type of nutrition and supplementation before a long run. Runners can consume Energy Boosters that can improve running performance by raising their energy level, intensify mental alertness, wakefulness and focus.


 

Intra-Workout Supplements

Endurance athletes can use complex intra-workout supplements during a long run. Intra-workout supplements are designed to be used during a workout to increase runners performance, energy levels, fuel their muscles with carbohydrates, electrolytes and amino acids. Most fueling supplements can be ingested and digested quickly and easily.


 

Proteins

Every endurance athletes either knows or should know the importance of protein. Without enough protein, you can't train heavy, and won't get faster and stronger. Proteins are the building blocks of muscles. It has been shown that the protein requirements for endurance athletes may well exceed that suggested by the RDA (0,8g/kg/day) because of a greater lean mass, a greater need for tissue repair, and because a small amount of protein is burned during training. This increases the protein requirement for runners to approximately double or triple that of nonathletes. Research has shown that 2.0 to 2.6 g/kg/day of protein are required for periods of very intense physical activity. Endurance athletes can especially benefit from supplementing with a high quality protein formula because they aid in repair, growth, and development of muscle tissue.


 

Post Workout Formulas

After a workout the runner’s body is depleted of energy and starts working toward restoring glycogen levels and rebuilding muscle damage that can come from a long run. If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

Following intense training and competition, athletes have to consume carbohydrate and protein (e.g., 1 g/kg of carbohydrate and 0.5 g/kg of protein) within 30 min after exercise as well as consume a high carbohydrate meal within two hours following exercise. This nutritional strategy has been found to accelerate glycogen resynthesis as well as promote a more anabolic hormonal profile that may hasten recovery.  Athletes can use a complex Post Workout supplements that help to quickly replenish glycogen stores and begin the recovery process.


 

Joint Supplements

Every athletes who trains seriously may have a tendency to overuse certain joints. Complex joint support supplements combine the best of science and nature that aids in the maintenance of cartilage and healthy joint function, comfort and range of motion.


 

Multivitamins

Vitamins are essential organic compounds that serve to regulate metabolic processes, energy synthesis, neurological processes, and prevent destruction of cells. Taking multivitamin supplements can be a valuable tool for those with dietary imbalances or different nutritional needs and a solution to counter the widely pervasive vitamin deficiencies today. Since dietary analyses of athletes have found deficiencies in caloric and vitamin intake, many sports nutritionists’ recommend that athletes consume a low-dose daily multivitamin and/or a vitamin enriched post-workout carbohydrate/protein supplement during periods of heavy training.


  1. Categories
  2. Brands