Endurance Supplements For Runners

Pre-running supplements

To enhance your performance before embarking on a long run, consider incorporating some supplements into your daily diet.

Caffeine

Caffeine, a widely used stimulant among various athletes, including long-distance runners, has a notable impact on exercise performance. The significance of its effects is evident to the extent that certain organizations, including the National Collegiate Athletic Association (NCAA), have recently implemented restrictions on high doses of caffeine.

The levels of adrenaline and dopamine in the brain are elevated by caffeine, leading to enhanced alertness and concentration. It can provide a beneficial burst of energy before a morning jog, yet it also diminishes the perception of exertion and alleviates tiredness during a lengthy race.

Multiple studies have demonstrated that the consumption of caffeine has a beneficial impact on an athlete’s endurance in activities such as cycling, cross-country skiing, 8-kilometer run times, and time trials.

There is some evidence indicating that your genetic makeup could impact how your body processes caffeine, which in turn could determine how much caffeine enhances your endurance during physical activities. For optimal results, consume caffeine approximately one hour prior to running as it typically takes that long for its effects to reach their highest potential.

Nitrates

Believe that beetroot is a vegetable that should be avoided? Think again! It is actually one of the top sources of nitrates. Nitrates can be found in leafy greens, beetroot juice, and certain processed meats.

By enhancing the utilization of oxygen during exercise, they have been demonstrated to enhance endurance performance. The conversion of nitrates into nitric oxide by your body causes the widening of your blood vessels, enabling an increased supply of oxygen to your muscles.

To achieve the desired outcome, it is recommended to consume nitrate supplements for a duration of 5 to 7 days prior to a race. Opting for a nitrate shot is preferable, as consuming a considerable amount of beetroot juice would be necessary to obtain an equivalent dosage. The Beet-It shots effectively fulfill this requirement.

BCAAs, whey protein, and protein powders

If you are an endurance athlete preparing for a marathon or ultra race, it is conceivable to burn calories at a rate that exceeds your intake. Although this may not concern you if you are running to shed weight, it can pose an issue when excessive muscle mass is lost.

Sometimes, instead of solely relying on fat reserves for energy, your body can also break down muscle tissue. This is why certain runners opt for BCAA supplements, which are crucial amino acids essential for muscle growth and repair.

Although there is inadequate scientific evidence to verify the claimed effects of reducing muscle soreness, preventing muscle deterioration, and accelerating recovery time, it is probable that BCAA supplementation contributes to the development of lean muscle mass.

If you are a vegan runner and find it challenging to consume sufficient calories while training, taking BCAA supplements can certainly assist in preserving your lean muscle mass.

Getting enough protein from a conventional high protein western diet is usually sufficient for the majority of runners. However, vegans may struggle to regulate their protein intake, potentially leading to inadequate consumption. Plant-based protein powder presents a vegan-friendly option as an alternative to whey protein.

If you are a meat-eater or vegetarian, using whey protein made from milk powder is a cost-effective and superior option to increase your protein consumption. This form of protein digests quickly, is abundant in BCAA’s, and includes a complete range of amino acids.

Supplements for runners during races

Electrolytes

Electrolytes play a vital role in the body as they are necessary for numerous functions such as regulating fluid balance, supporting nerve function, and facilitating muscle function.

Dietary electrolytes, such as potassium, sodium, calcium, and magnesium, play a vital role in initiating and maintaining the heart’s electrical impulses. Additionally, research indicates a connection between blood pressure and the intake of electrolytes through one’s diet.

By sweating during long-distance running, electrolytes are depleted, potentially causing dehydration and impaired performance. The use of a pure electrolyte powder, such as our Strawberry Lemonade Nakedade, allows runners to replenish the lost electrolytes. This aids in maintaining proper fluid levels and preventing dehydration, potentially leading to enhanced endurance.

Maintaining optimal levels of electrolytes can also enhance blood pressure and assist in regulating heart rate. Runners who add an electrolyte solution to their intake during a marathon may experience reduced levels of tiredness and muscle discomfort. Additionally, they may prolong their ability to sustain their running speed.

Carbohydrates

Carb levels are crucial for endurance running, so don’t focus solely on fat-burning and Keto diets. Having enough carbs is vital to fuel long runs and endurance activities. It is recommended to consume 1g of carbohydrates per hour for every kilo of body weight after the initial 60 to 90 minutes of a race.

It can often be challenging to consume an adequate amount of carbohydrates during ultra races, whether it be from gels, energy bars, or even real food.

Best supplements for post run recovery, muscle soreness, and joint pain

Turmeric

There’s more than what meets the eye to this golden powder that might add excitement to your life. Turmeric contains curcumin, a compound known for its anti-inflammatory and analgesic properties. Curcumin can be beneficial in reducing short-term inflammation in the joints following an extensive run.

For most runners, simply incorporating the spice into your food is sufficient, although you may also choose to take it as a supplement. A post-run chickpea curry might be the perfect solution for nourishing your body!