The most suitable dietary supplements for running include vitamin supplements to provide the necessary energy before training and protein supplements to facilitate physical recovery and prevent excessive tiredness, allowing you to train more often and for longer, for example.
Thus, food supplements are recommended to improve energy sources and promote muscle recovery and growth, enhancing training results, especially in the preparation of marathons.
Any type of food supplement should be guided by a nutritionist in association with the fitness coach, 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 for running include:
1. Multivitamin and multimineral
Multivitamin and multimineral supplements are important ways to maintain adequate daily levels of vitamins and minerals in the body, avoiding fatigue and allowing for better performance during training.
However, this type of supplement is not necessary when eating a varied and balanced diet, and in these cases, it can be used only to ensure that there are no flaws in the nutritional amounts of the food.
2. BCAA's - branched chain amino acids
BCAA's are a type of dietary supplement that contains three essential amino acids known as leucine, isoleucine and valine, which help in the recovery and construction of muscle tissue.
Thus, BCAA's should be used before and after training to avoid muscle damage and restore the energy and enzyme 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 the muscle reserves of creatine phosphate, a very important energy source to guarantee more strength during high intensity workouts, such as before a marathon.
However, creatine should not be used for a long time following, as it is usually used only for 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 right after training, as it is the time when the body needs more protein to promote muscle recovery.
Find out which are the best supplements for men and women at: Supplements to gain muscle mass.
But if you're looking for something natural to make sure you keep going to keep running, take a look at the recipe by nutritionist Tatiana Zanin in the following video:
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