I recommend you read this very in-depth guide on iron deficiency which goes over how to get tested and how to supplement if you find your iron levels are low. According to a March study in the Archives of Internal Medicine, more than three-quarters of adults are Vitamin D deficient. Furthermore, a study at the Cooper Clinic in Dallas found that 75 percent of runners averaging 20 miles a week have low vitamin D levels. As a result, the recommended daily intake for vitamin D has increased in recent years, particularly for runners.
Athletes should pay special attention to meeting these new requirements for vitamin D. If you are afraid you are low in vitamin D, you can have your vitamin D status tested by measuring blood levels of hydroxyvitamin D through a regular blood test performed by your doctor. He or she should then be able to determine if you are deficient, or at risk of becoming deficient, and recommend the proper supplement or dietary protocol.
When it comes to supplementation, most runners focus on the performance benefit of a specific supplement — like will it allow me to run faster by increasing oxygen uptake, or something similar. But, what we often forget is that better recovery from workouts is actually the best way to improve faster and more consistently. If you can recover faster, you can workout harder or more frequently and you can better absorb the training benefits from your runs. Thus, any supplement that helps you recover is going to have a positive impact on your running performance.
As you may already know, running causes the muscles to break down and form micro tears, which need to be repaired in order to get stronger and faster.
The body needs energy for the anabolic process to occur. With an adequate supply of energy and nutrients, the body can quickly rebuild muscle and allow you to recover faster. Protein is bay far the best macro nutrient to aid in the fueling of the anabolic process and to prevent catabolism. Sadly, many runners are low in their protein intake, especially women.
I recommend protein supplements, like protein powders, because they are a very easy way to up your protein intake with very little effort. One supplement that is definitely not a requirement, but has shown great potential to directly increase endurance performance is CoQ CoQ10 is a vitamin like, fat-soluble substance existing in all cells, but its bioavailability is very low meaning your body is not very efficient at absorbing it. From recovery supplements to training supplements for endurance runners, each of these healthy supplements will help optimize your running!
Because your body needs to build and maintain lean muscle mass, you need to be consuming enough protein to match up with your running mileage. Therefore, many runners turn to powders and supplements to keep up their protein levels. You need to first identify what kind of protein your body needs. Most runners opt for whey, which is a complete protein and contains branch-chain amino acids that stimulate muscle growth and protein synthesis. Having sore muscles is part and parcel of being an athlete.
While rest is always important, speeding up recovery and reducing inflammation is essential for continued growth and training. Luckily, one of the best ways to combat inflammation is through the omega-3 fatty acids. Further, every athlete should ensure that they are maximizing training and good general nutrition practice before thinking about using any supplement.
Accordingly, any supplementation should only be done with elite athletes who have already maximized training load, recovery and nutritional practices. Madeleine Kelly April 21, Vitamin and mineral deficiencies are not only common, they are highly likely for someone who is expending a lot of energy, sweating a lot in the heat, and not keeping up with the nutritional demands that most runners put on your body. If you are an endurance or moderate runner, to maintain your athletic health, it is essential that you replenish what you lose.
For runners, supplementation with these five vitamins and minerals are essential. For endurance or moderate runners, protein supplementation is integral to your athletic and overall health.
Even if you are eating the right foods, for those who hit the trail hard, nutritionally speaking, it is nearly impossible to get all that your body needs.
Protein is necessary for the muscles to repair the micro-tears that occur from strenuous exercise. Athletes require as much as Probiotics are not only important for your gut health, they are essential for your immune system.
Leaky gut is a condition where the guts barrier is weakened and can lead not just to stomach problems like indigestion, but it can also rob the immune system and disallow the body from absorbing essential nutrients. Taking probiotics every day will help you maintain a balanced system all the way around. As the summer heats up, supplementing with electrolytes is imperative, especially if you are running outside.
Electrolytes are the ions that are dissolved in water that create a positive or negative charge. In the body, the way that neurons talk to one another is through chemical impulses. If you are lacking in electrolytes, it might become impossible for your neurons to communicate with one another. Electrolytes balance the intercellular and the extracellular region of the cell. If you are deficient enough, it can lead to blood pressure problems, heartbeat issues, and other serious health consequences like increasing your risk of stroke.
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