Marathons and Supplements
It has been said there are three necessities to being an excellent long distance runner and these are training, genetics and nutrition. Whilst it can be argued that having “runner’s genes” is purely down to luck and is something that nothing can be done about, at least with proper training and nutrition, the latter being enhanced by the right kind of supplements such as protein powder and creatine, one is more than half his or her way to being a good long distance runner in their own right.
Due to the fact that long distance runners truly put a large amount of strain on their bodies in the course of their activities, it is of utmost importance that these individuals know how to not only handle fatigue effectively throughout the course of the run but also how to achieve a good recovery rate afterwards and maintain the health of their bodies at the same time. Whilst a highly nutritious diet and regular and effective training is essential to this end, supplements such as protein and creatine can also play a role in helping an athlete to fight fatigue whilst running, as well as replace any lost foods and minerals from their bodies as a result of this and recover better and faster once their run has ended.
Long distance runners often build up lactic acid or lactate which can, unfortunately, lead to their bodies becoming more acidic and thus they will feel the effects of fatigue more. Thankfully, however, both protein supplements, protein powder and creatine can help prevent this from happening and a lot of runners and other athletes take these for this very reason. However, it is important to know that whilst both these supplements can be effective in this way, they are rather different in that protein is mainly needed for repair of the body, whereas creatine tends to aid a runners speed, strength and stamina.
As protein powder and creatine supplements can provide equal benefits in one respect and different ones in another, some long distance runners feel they should take both and so reap more benefits in that they may be able to run longer and faster and yet still experience less exhaustion during the course of the run and better recovery at the end of it.
In addition to protein powder and creatine, some runners take the amino acid L-Arginine which is understood to improve the circulation as well as prevent the build up of lactic acid and subsequently make a long distance run somewhat easier.
One of the newest supplements on the market is known as Beta Alanine and some long distance runners have likened it to creatine. Nevertheless, it is felt that there has not been enough scientific investigation into Beta Alanine to assess its true benefits to long distance runners, or anyone else for that matter and therefore further research into it is necessary before any real claims can be made.
Whilst there are a number of supplements to aid an individual both prior to and during a long distance run, it is imperative that adequate supplementation takes place at the end of it otherwise they will run the very high risk of their muscle tissue breaking down. Fortunately, this can be avoided as there are a good number of supplements on the market such as carbohydrates to assist with restoring energy levels and digestible proteins to aid with tissue repair of the muscles.
Due to the ever growing range of supplements, including protein powder and creatine, that may assist a long distance runner, it is becoming increasingly difficult to know just what is the best supplement to take to suit one’s own particular needs and requirements. Therefore, it is wise to heed the advice of a qualified sports nutritionist where taking supplements is concerned, whatever sport one may participate in. This is particularly advisable to those who regularly take long distance runs as their need for supplementation could be more so than it is for people who pursue less demanding sports.
Want to find out more about supplements, protein powder and creatine and how they can help with your training.
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