Supplements for runners

The benefits of supplements for runners

There are times and circumstances when runners have to take supplements in order to meet their body’s needs. Runners need to follow a healthy dietthat is suitable for their training and the energy expenditure this requires.  It’s also important to bear in mind that the nutrients you supply to your body will give you energy and help to improve your performance during races. So food should be your main source of nutrients, but sometimes using sportssupplementation can be very helpful.

The physical exertion required for running increases the need for calories, nutrients, vitamins and minerals, so it’s common for runners to supplement their diet to avoid nutritional deficiencies. There are supplements for runners that are designed to meet their needs as athletes. These help to:

• Improve performance
• Reduce tiredness and fatigue
• Shorten recovery times after exertion
• Reduce inflammation and muscle damage
• Stimulate the regeneration and rebuilding of muscle tissue
• Prevent and heal injuries
• Inhibit the breakdown of cartilage

Types of supplements for runners

Supplements for joints

During running, the joints bear the full weight of the body and are subject to wear and tear, with the knees, hips and ankles being worst affected. To avoid this it’s importantto stretch before and afterwards, hydrate yourself properly during exercise and, if you’re prone to injury, takesupplements to help protect your joints and promote joint regeneration, especially:

• Glucosamine: a natural substance found in the joints that stimulates cartilage production and provides sulphur to the joints. It also has an anti-inflammatory effect.
• Chondroitin: a supplement that helps to repair damaged cartilage, preventing its breakdown and reducing pain.

Supplements for losing weight

It’s common for runners to want to lose weight to make themselves lighter. They already have a tightly controlled diet, so the only way to stimulate fat burning is with supplements.

However, not anything goes. Avoid supplements that contain stimulants, like ephedrine and caffeine, and opt for natural nutritionalsupplements, such as:

• Carnitine, which helps to transport fats to mitochondria, where they are converted into energy to improve endurance.
• Garcinia cambogia, an active ingredient from plants that is great for preventing the build-up of the fat that you consume at mealtimes, while also regulating appetite and food cravings.
• Chromium picolinate, a mineral that helps to regulate insulin by supporting the metabolism of carbohydrates and fats, so it helps you to lose weight and control your appetite between meals.
• Chitosan, an animal fibre that absorbs fat from food and prevents its absorption in the gut, helping to control weight.

Supplementation for muscle recovery

The most highly recommended supplements to support muscle recovery and development are:

• Protein and amino acid shakes that repair muscles and prevent muscle breakdown before, during and after running. They also promote fat-free muscle gain.
• BCAAs are branched-chain amino acids (L-isoleucine, L-leucine and L-valine) that are involved in muscle building and therefore aid muscle regeneration, as well as being used by the muscle as a source of energy when glycogen stores are depleted.

Antioxidants

Running makes you breathe faster and harder, increasing oxygen consumption and therefore increasing the production of free radicals.

Antioxidants combat free radicals and are found in foods in the form of vitamins, minerals and phytonutrients:

• The most well-studied antioxidant vitamins are C, E and A, in the form of beta-carotene.
• Antioxidant minerals like selenium, zinc, magnesium and copper. These do not act as antioxidants in themselves but work with the body’s natural antioxidant enzymes.
• Phytonutrients from plants such as polyphenols from grapes, pomegranates and tea, fruit acids, saponins from pulses, phytoestrogens from soybeans, lactic acid from milk, etc.

Energy-boosting supplements

To get the energy you need to face a race, avoid fatigue and improve performance, you need to consume carbohydrates. They are an essential source of energy before the race, and afterwards they are needed to improve your recovery.

There are also natural supplements that aid recovery and reduce fatigue, such as Keriba Sport by Probelte Pharma. This food supplement also enhances sporting performance, reduces inflammation and muscle damage, and improves joint health by slowing down the breakdown of cartilage.