Supplements

Some people never feel the need to supplement especially if you eat a healthy and balanced diet, however if you’re particularly prone to picking up colds in the winter or looking to perfect you recovery and fuelling strategy the below guide is designed to help you focus on the key supplements I believe are important for endurance runners. Most, if not all, of your fuelling should be done through your diet, but there are times when eating real food just isn’t possible or desirable – one of those times being the race itself – and that’s where supplements can help.

The main supplements to consider are ones that top up your carb reserves and electrolytes during long runs, and ones that help you restock and help the body recover during an arduous training schedule however you can also look at supplementing with multi vitamins and other similar products. 

Please note this is just my thoughts and preferences on supplements and before taking anything new please consult your Doctor. Where possible please all purchase informed sports products. I highly recommend checking out Elite Health Span. I am by no means sponsored or endorsed by Health Span and simply purchase their products because I believe in their quality and they’re all informed sport.

Protein

The use of protein powders to aid muscle growth and repair is becoming increasingly popular. There is a range of protein types on offer, which can be confusing.

Why take protein? 

A recovery protein shake is designed to kick start the recovery process after a hard session, gym workout or long run. The idea being it contains protein, carbohydrates and electrolytes, with an aim of ticking off the three ‘R’s of recovery.

• Repair with protein

• Refuel with carbohydrates

• Rehydrate with fluid and electrolytes

The higher carbohydrate content is what makes a recovery protein drink different from your normal protein drink. It is there to help replenish the glycogen stores that are used up during exercise. Ideally this should be consumed within 20-30 minutes of finishing a workout, as the opportunity to effectively replenish glycogen stores declines with time. You might of heard of the expression ‘glycemic window’ before, which relates to the 20-30-minute window following intense exercise. 

Whey is the most popular form of protein found in supplements. Whey protein can come in different forms, the most popular being whey concentrate.

Typically the protein content in whey concentrate is around 80% and it also contains some carbohydrates and fat. Whey concentrate is designed to be taken around workouts, particularly resistance training, to help encourage muscle mass gain or preserve lean muscle mass. The protein intake is beneficial for consistently providing the body with the building blocks needed to continue protein synthesis and help reduce muscle soreness and damage.

Another type of whey protein is whey isolate. This a further purified version of whey concentrate and can therefore be absorbed quicker by the body. This is why whey isolate is a more expensive, purer protein option with approximately 90% protein content. It is also lower in fat and carbohydrate which makes this the protein of choice for high performance athletes or people with specific weight or nutritional goals to meet. Whey isolate is also lower in lactose and a good option for anyone that struggles with stomach discomfort associated with lactose.

When to take protein? 

I recommend taking protein after long runs, interval sessions and gym sessions to help recover and adapt to the training stimulus. Remember to take it within 20-minutes to ensure you’re inside the glycemic window! 

Electrolytes 

Electrolytes are necessary for your digestive, cardiac, muscular and nervous systems to function well. For a runner, keeping your electrolytes balanced is key for successful training and optimum performance. If your electrolytes are imbalanced, you could potentially compromise the success of your next run because of muscle fatigue or cramping.  

Why take Electrolytes? 

While running you lose electrolytes through your sweat, mainly sodium and potassium. Potassium permits the movement of fluids and nutrients across your cells’ membranes, thus allowing them to keep on running! Cramping is the body’s way of letting you know the electrolyte tank is empty and it cannot continue; it’s like a car running out of fuel. Even you’ve never experienced cramping, electrolytes need to be replenished after sessions longer than a hour to facilitate optimal recovery. If your muscles are well hydrated they will recover much quicker post strenuous exercise. 

When to take Electrolytes? 

Bathroom frequency and urine colour are often the easiest and simplest way to assess your hydration levels but as a guide I’d probably recommend one electrolyte tablet per day or two-three on big training days when it’s particularly hot. Remember everyone is different and some runners will sweat more than others. Monitor your thirst after your run and the colour of your urine.

Vitamin D

Unfortunately we don’t see much sun in the UK!! Research suggests a big portion of people are vitamin d deficient especially during the winter months with very little sunlight especially true for those working indoors and traveling to and from work in the dark.

Why take vitamin D?

Improving your levels of vitamin D can help improve bone strength as well as boosting your immune system and helping to prevent illness, meaning more time for training!

When to take vitamin D?

You should be taking them on board daily during the winter season to avoid cold/illness’. 

Omega Fish Oils 

It is common knowledge that we need to consume fish oil within our diet, but not many people understand why and what benefits Omega-3 consumption has to our health and sporting performance. Absorbing the omega-3 fatty acids from fish oil will help a runner ward off the damaging effects of inflammation.

Why take Omega Fish Oil?

Not only has Omega-3 got benefits to general health but has also been found to have benefits for sporting performance too.

  • Long distance exercise, such as marathons or triathlons, have consistently been shown to cause oxidative stress and inflammatory response within the body. Consumption of Omega-3 has been found to have anti-inflammatory affect post exercise aiding recovery, which is beneficial for back to back training days.
  • Similarly, consumption of Omega 3 has been found to reduce the immunosuppression that occurs post intense exercise.

When to take fish oils?

Short answer is it depends on your diet. Give it a try today and see if you can notice a reduction in tender joints and the duration of morning stiffness. Unfortunately this is one supplement I can’t take due to my auto immune disorder but the team at Team New Balance Manchester all regularly supplement with omega fish oils. 

Multi Vitamins 

Taking a daily multivitamin/multimineral supplement is a personal choice for endurance athletes but by no means a necessity for anyone. A balanced diet based on unprocessed foods will give you all the vitamins and minerals you need. You only “need” a vitamin supplement if you create that need by eating a less nutritious diet than you should. I don’t eat enough fruits and vegetables so I unfortunately fall into this category!

Why take Multi Vitamins? 

Achieving all the vitamins and minerals our bodies need on a daily basis is important for everyone, but more so for highly active people whose nutrient needs are increased and don’t get enough nutrients from your diet. 

When to take multi vitamins?

Again this is diet dependant so if like me you want the insurance from a multi vitamin go ahead even if you don’t take it daily. While you have to really overdo your vitamin and mineral intake to create toxicity issues be careful to ensure you’re not taking on too much of certain nutrients, especially if you already maintain a nutritious diet. 

Ferrous Sulphate (Iron) 

Iron is an essential component of haemoglobin, the protein that carries oxygen and carbon dioxide in your blood. It also plays a role in the electron transport chain within the mitochondria – the “batteries” of your muscle cells – to produce ATP, your body’s primary energy source. Iron is therefore critical to exercise performance. 

Why take Iron? 

Iron deficiency is one of the most common nutritional issues experienced by endurance athletes, particularly women. Studies shows that having low ferritin stores can result in fatigue and ultimately could lead to reduced endurance.

When to take Iron?

Firstly always consult your doctor and have your iron levels checked before taking any kind of iron supplement. If you are experiencing more fatigue than usual, plus poor recovery and an unexplained drop in performance, you should ask your doctor to run a blood test for both these markers. Because iron deficiency is relatively common in endurance athletes, and especially female runners, many take iron supplements as a form of insurance against deficiencies. I take 200mg ferrous sulphate daily but get regular check ups to re-test my blood after a period of supplementation.

There are also supplements like beetroot juice and caffeine that can help to boost your performance. In short, there are loads of different supplements you can use to help you body cope with the demands of long distance running. Remember when it comes to supplementing everything above you can achieve from a healthy balanced diet. I hold my hands up my diet could be better and when you’re constantly pushing your body to it’s limits day after day with limited time I supplement with the basics above to ensure I am getting enough nutrients into my body. At the very least I think you should be supplementing with a whey protein following intense training but remember before taking a new supplement to seek guidance from your doctor. 

2018-04-06T17:07:42+00:00