Best 5 Supplements For Running
A balanced diet consisting of nutrient dense foods including fruits and vegetables is essential to maximise your running performance. Once this is taken care of you might want to consider supplements to fill in any holes that are still present or to help gain that extra performance edge.
Creatine is one of the most studied supplements around and has been proven to work. It is typically associated with strength and power athletes however it does have some uses for endurance athletes as well.
Even endurance athletes will require bursts of speed and so will have some strength and power training as well so why not take advantage of a supplement that will boost this area of performance.
Some runners may be fearful that supplementing with creatine will lead to them gaining large amounts of muscle mass however this shouldn’t be a concern, it’s not that easy to gain muscle.
Omega 3 deficiency is one of the most common nutrient deficiencies. Only a small number of foods contain omega 3s such as fish, flaxseeds, walnuts. As a result even the healthiest of eaters may not be eating them in sufficient quantities.
If you are eating these foods in adequate amounts then you will not need to supplement it otherwise you should supplement with fish oil which contain EPA and DHA.
It is recommended that men consume 10 grams per day and pre-menopausal women 15 grams. Women have a higher requirement due to iron losses during menstruation. Problems then arise as women will eat fewer calories than men which means less calories in order to consume the required amount of iron.
There is some evidence to suggest that anemia (iron deficiency) is more common in endurance athletes due to iron losses incurred during sweating and other exercise related mechanisms. In most cases your iron intake should be adequate via consuming iron rich foods such as tuna and beef.
Multivitamins are generally considered as an insurance policy against dietary gaps not providing you with the essential nutrients you need. Whilst this is valid you should be careful that you aren’t megadosing and getting too much of one or more vitamin or mineral.
Vitamin D deficiency is perhaps the most common nutrient deficiency and is associated with an increased risk of some cancers and reduced athletic performance.
The main source of vitamin D is being out in the sun and since people are spending less and less time outdoors it has led to deficiencies.
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