The most suitable food supplements to run include vitamin supplements to provide the necessary energy before training and protein supplements to facilitate physical recovery and avoid excessive fatigue, allowing you to train more often and for longer, for example.
Thus, dietary supplements are recommended to improve energy sources and promote muscle recovery and growth, boosting training results, especially in the preparation of marathons.
Any type of food supplement should be directed by a nutritionist in association with the physical trainer, to ensure the best results and avoid side effects, such as kidney problems, for example.
Main supplements indicated for running
The most suitable dietary supplements to run include:
1. Multivitamin and multimineral
Multivitamin and multimineral supplements are important ways to maintain proper daily levels of vitamins and minerals in the body, avoiding fatigue and allowing better performance during workouts.
However, this type of supplement is not necessary when a varied and balanced diet is made and can in these cases be used only to ensure that there are no deficiencies in the nutritional amounts of the food.
2. BCAA's - Branched Chain Amino Acids
BCAAs are a type of food supplement that contains three essential amino acids known as leucine, isoleucine and valine, which aid in the recovery and building of muscle tissue.
Thus, BCAA's should be used before and after workouts to prevent muscle damage and restore the energetic and enzymatic levels that were spent during training. The recommended daily dose should vary between 3 and 5 grams.
3. Creatine
Creatine is an indispensable food supplement for athletes because it increases muscle reserves of creatine phosphate, a very important source of energy to ensure more strength during intense workouts, such as before a marathon.
However, creatine should not be used for too long following, and is usually used for only 3 weeks and then stopped to prevent kidney problems.
4. Whey Protein
Whey protein supplements can be added to various types of food such as juices, soups or shakes, for example, to increase the nutritional amounts of protein needed to promote muscle growth and development.
Normally whey protein should be ingested shortly after training because it is the time when the body needs more protein to promote muscle recovery.
Learn about the best supplements for men and women in: Supplements to gain muscle mass.
But if you're looking for something natural to make sure you stay on top to keep running, take a look at nutritionist Tatiana Zanin's recipe in the following video:
