Running: The essential supplements

For each type of sport, supplementation must be adjusted to what your body needs. Therefore, if you practice running, your supplementation cannot be the same as that of those who aim for muscle growth.

In addition to supplementation, the diet should also be specific. Therefore, training, food and supplements must be adapted in order to improve your performance.

When running, you'll need energy, speed up recovery and provide nutrients that you can't always get through food.

In short, athlete (runner), the use of food supplements are essential. Among them you will find protein supplements, important in physical recovery and which help to avoid tiredness and vitamin supplements (energy), which aim to enhance the results of training.

So, let's find out what the body of a running athlete needs:

Multivitamin and Multimineral Supplements

Due to the probable deficiencies of vitamins and minerals in our diet, we all need to maintain adequate daily levels of these in our body, those who practice sports, even more so.

Of course, if your diet is varied and balanced, you will have fewer gaps in nutritional amounts. However, by taking a multivitamin you can ensure that you have all these deficiencies suppressed, being less of a concern when it comes to your health and performance.

BCAA's

This type of food supplement helps in the recovery and construction of muscle tissue because it contains three essential amino acids known as leucine, isoleucine and valine.

They should be used before and after training to avoid muscle damage and restore the energy and enzymatic levels that were spent during training.

Creatine

It is often avoided by runners due to fear of gaining muscle mass and weight. However, studies have proven that this fear is unfounded, as running training will prevent this excessive growth of muscle mass.

Thus, creatine is essential in the life of an athlete who practices running, as it is a very important source of energy to ensure more strength during high-intensity training, especially when participating in marathons.

However, it should only be used for a period of 3 weeks. being stopped to avoid kidney problems.

Whey Protein

This is that essential supplement that allows you to train more often and with more quality, as it provides the body with the protein needed for muscle recovery after a hard workout. Therefore, it should be ingested right after training, when the body needs more protein to promote muscle recovery.

Caffeine

The perfect element to increase resistance and performance. Caffeine gives you more energy when getting ready to run. In addition, it reduces the perception of tiredness and fatigue during training.

Find the best products that contain caffeine here.

Omega 3

Although we find it in food, such as salmon, nuts, we do not always consume it in the necessary quantities.

It is an essential fatty acid in maintaining a good immune system, proper functioning of the nervous system, cell protection and much more.

Iron

Runners lose a lot of iron through sweating, which causes extreme fatigue. Therefore, it is advisable for most athletes who run, to take iron in order to not only avoid fatigue, but also diseases such as anemia (very common among runners).

However, it must be taken under medical supervision, since excess iron is toxic to our body.

Now that you've read the article specially written for you, who like to run, get the right supplements at fitben.com and reach the goal in 3,2,1… :)