Best sports supplements for runners

The first question that a corridor should ask is whether it really needs supplements and for what. And if so, What are the best supplements for runners? This article will be treated for any corridor to have enough information to be able to choose the supplements that best suit you.

The first of all is to put a context, since without this it is not possible to give a correct answer to the need or not of the use of running supplements.

Therefore, we must first define what Type of runner is talking: Asphalt corridor, track runner, trail runner and especially the level of the athlete and the distances in which they are competed, if they are speed tests, high intensity resistance bottom or ultrafond.

As a general rule, the first advice is that the corridor has an adequate and balanced diet and with it the need to resort to supplements will be significantly reduced.

However, in some cases, either because through natural food the necessary amounts or by logistical needs of training and competition cannot be obtained, if it is necessary to resort to a series of supplements.

The objectives pursued with the use of supplements in corridors can be several:

• Improve resistance
• Improve speed
• Optimize recovery
• Maximize performance in competition
• Enhance training sessions

But not any supplement is valid, a series of criteria must be established to choose them correctly.

In the first place, those supplements that are prohibited and are doping products must be ruled out, because in addition to being able to make the corridor have a sports sanction, it can endanger their health.

And secondly, we must discard those unnecessary supplements that do not have any positive effect on the athlete or that there is no strong or moderate scientific evidence that supports the use of that supplement.

Thus, the following classification can be used to establish What type of supplements can be benefits for runners:

• Sports nutritional supplements
• Supplements to improve performance

6 best sports nutritional supplements for running

This group of supplements are characterized because they provide energy and nutritional value, and are used when the situation or sports context does not allow consuming food or daily meals.

Among them the following are recommended for runners:

1. Energy drinks

Are drinks either Powder prepared To dissolve in water that in addition to hydrating allow a series of carbohydrates that provide energy.

Are Recommended for moderate or high intensity training, or even for long -term training. Of course Its use is advised for competition.

Within the energy drinks, there are those with little contained in carbohydrates such as ISOTONIC DRINK OF 226ERS (19 g / 500 ml), with medium content such as Energy Drink (45 g /500 ml) and others with high content such as High fructose (87 g / 500 ml).

If you are looking for energy drinks to improve your performance during intense training or competitions, visit our category of energy drinks.

Its use is recommended in conditions of loss of liquids (heat, humidity, altitude, indoor training, etc.) and to guarantee a 30 grams / hour carbohydrate contribution for low intensity activities, 30-60 grams / hour for moderate high intensity activities and up to 60-90 grams of carbohydrates / hour for high intensity and / or competition training.

2. Energy gels

The Gels They are prepared that are characterized by occupying little space and contributing enough energy in the form of carbohydrates. This makes them ideal for the corridor to transport a lot of food in little space.

As with drinks, gels can contribute a moderate amount of carbohydrates such as Gel Gel of 226ers (18 grams) or a high amount as in the High Energy Gel (50 grams).

Its recommended use is when the energy contribution cannot be made by drinks, either by corridor preferences or for logistics issues, and to cover the amounts of carbohydrates described above.

It is also advisable to ingest a small amount of water when taking these gels. Something simple can be during the provisioning of a race, or during training, but in case it is not possible, hydrogels such as isotonic 226eres can be a good alternative.

3. Energy bars

The Energy bars, like gels, They provide energy fundamentally. They can be an alternative to gels when the training or competition context allows them to ingest them, such as trail test or a long low intensity training.

In addition to the energy it can contribute, similar to that of the gels, they can satisfy the feeling of satiety of the corridor for the simple fact of chewing a food.

If you are looking for a practical and effective energy source for before or during your training, visit our category of energy bars.

They can also be used as a snack between hours to provide sufficient daily carbohydrates that the athlete needs to fill in his muscle glycogen deposits, especially when access to natural food is not possible (work, trips, etc.).

4. Protein prepared

Are Whey Protein prepared, either in dust format to prepare milkshakes or in the form of a bar. They basically seek to provide the athlete with a dose of protein between 20-30 grams.

Its use is recommended to enrich breakfasts if the protein content of it is not high, to take them post training to favor recovery or even as a “pre bed” before going to sleep to guarantee an optimal protein contribution during the day and favor night recovery.

5. Recovery Drink

This type of supplements are a Carbohydrates and protein mixture, ideal for consume post training and competition.

By taking them in the form of milkshake, it provides liquids that favor the re-hydration of the athlete, proteins for the repair of tissue and structures and carbohydrates for the recovery of muscle glycogen spent with the exercise.

6. Electrolytes and hydration

These supplements will help the runner to have a Correct state of hydration prior to competitions, either hydractioning it during training or competition or helping your post -effort rehydration.

For this there are two types of supplements.

On the one hand capsules with electrolytes, mostly sodium, potassium and magnesium, to be able to eat them together with energy drinks.

Or Powder prepared as a 226ers hydrazero that allows you to prepare rich drinks in electrolytes And without calories that are quite useful to hydrate or rehydrate athletes when fluid loss is excessive or such a high energy contribution is not needed, being an alternative or complement to energy drinks.

The best products to improve runners performance

This Group of supplements are those of which a corridor can benefit to Improve your competition performance, although sometimes its use is also recommended to make some very important or key training sessions in the preparation.

They are usually "single dose" supplements But some of them must be ingested continuously for a certain time to be able to achieve their positive effect, as is the case of creatine or especially Beta Alanine.

Caffeine

It's a Legal stimulant with a very high scientific evidence of its positive effects on performance, improving effort capacity and reducing pain perception.

The recommended dose is around 3 mg /kg weight, although it is advisable to start trying this product with half the dose. In some cases and whenever it tolerate well, The dose can be increased to 5 mg / kg of weight.

In addition to natural products such as coffee, caffeine can be found in tablets (226ers caffeine) or in Gels and energy drinks. Taking into account that the caffeine peak occurs at 30-45 ’of its intake and remains for another 45’.

With this information and the total dose of caffeine that will use the corridor, you can establish the intake plan with dose and re-two as well as its timing.

Beta Alanina

The Beta Alanina is a supplement that will increase the fleshy content in the muscle, which will allow the buffer of lactic acid produced in high intensity or competition training, delaying fatigue and improving performance.

So that this supplement is effective, A minimum of 8 weeks is needed with a dose of 3.2 grams or 4 weeks with double dose. He maintenance period can be 1-1.5 grams per day.

Since this product can produce itching, It is recommended to divide the dose into 3-4 shots.

Nitrates

Nitrates, commonly coming from beet juice in dust format (226ers nitropro) act as Vasodilators and therefore increase exercise capacity and improve performance.

It is recommended to use them 2-3 hours before exercise and competition, with a dose of 400-600 mg, for at least 3 days before the main competition and can maintain its use up to 15 days.

Creatine

The Creatine supplementation will optimize the metabolism of high energy phosphates, or what is the same, Improve performance in short and intense efforts repeated such as sprints or strength work.

A short distances or sprinter runner will clearly benefit from this supplement. A long distance corridor may also benefit, but should keep in mind that creatine use can lead to a weight gain of 1-1.5 kg due to fluid retention.

The recommended dose is 3-5 grams per day for minimum periods of one week.