Running

Eating well, fuelling runs and eating protein and carbohydrates after you’ve worked out can make every run better and may even help you reach a new PR.

Runners often remain in a state of caloric deficit due to the high demands of intense training however supplements can help you control what you put into your body so you don’t gain excess weight, which can slow you down, but you fuel every run so you perform at your peak. Protein intake isn’t as vital for runners as bodybuilders yet there’s no doubt that they still need adequate amounts due to the muscle damage caused by training.

Using meal replacements and protein shakes can be a tasty way to increase protein. Carbohydrates are the fuel that runners rely on and, particularly leading up to races, carbo-loading is essential to stock muscle glycogen so you don’t ‘hit the wall’ on race day.

Nutrition bars and Ready-to-Drinks are convenient and make an easily transportable snack that ideal for before runs, or immediately after, especially if you’re traveling to races. By eating carbohydrates with a small source of protein shortly after a workout, the time it takes to recover can be reduced. This allows for you to enter your next workout better prepared.

Different types of workouts require different supplements. For instance, long slow distance runs (LSD) require Intra workout supplements like energy gels or sports drinks so you can refuel on runs longer than 1 hour.

On the other hand anaerobic training, like track workouts that increase speed and stamina, may not require that you refuel during workouts but you can bet that adequate recovery post-workout will leave you less sore the next day. Using electrolyte drinks can replenish minerals lost through sweating and prevent dehydration and dizziness.

For these types of training days, or even for tempo runs which improve your lactate threshold, creatine can improve speed and studies have shown that it can significantly lower perceived rate of exertion. As a runner you may need up to 3 times more antioxidants than the average person in warding off exercise-induced oxidative stress.

Taking antioxidants and amino acids, like L-Glutamine, can fight off free radical damage and increase the immune system so you’ll spend less time in a sick bed and more time on the road or trail.

A multi-vitamin can cover any nutritional deficiencies and provide higher amounts of certain nutrients like B vitamins which are essential for metabolism and energy.

Lastly, Joint supplements can protect tendons, ligaments and muscle tissue that’s constantly worn from the high demand that most runners place on their bodies. Taking a preventative joint support formula now can reduce risk of injury now and possibly keep you running for much longer.