The best supplements for runners

Running is quite a demanding and specific sport. Especially if we want specific results. In the case of training for this discipline, running sessions are most often combined with gym workouts. Mainly due to the fact that a runner must work on endurance, stamina and muscle strength in order to improve their form. This in turn requires engaging and strengthening the appropriate muscle fibers and building the right oxygen/performance base for this purpose. However, it should be noted that short-distance training (typically sprinting) is different from long-distance running. Nevertheless, the main goal is to build a solid foundation to make it easier to achieve better and better sports results.

The best supplements for runners

First of all, it is important to remember that training is a significant physical and mental burden for the body. In addition, there is the fact that exercise is a huge dose of stress (similar to a sudden change in the nutritional system). Stress, in turn, significantly limits the possibilities of improving physical parameters and even negatively affects the current condition. Very long and exhausting training sessions will have an adverse effect on the form and even lead to a general weakening of the body. Which de facto can result in, for example, a decrease in efficiency (not to mention a deterioration in health). In other words? Optimal psycho-physical regeneration! For this reason, runners - both long-distance and short-distance - must not only individually adjust the level of physical effort, but above all take care to cover the energy and building requirements of the body. However, let's remember that it is not only the energy components of food that are responsible for the proper energy of the entire body. And let's not forget about fats, which act as transporters, stimulants and optimizers of many internal reactions. Maintaining a balance between micro and macro components, as well as between calorie intake and expenditure, will allow you to maintain the right metabolic state. This, in turn, is a key issue in every sport, and especially in one as demanding as running. Especially since even in medium- and long-distance sessions there are elements characterized by different muscle work (different types of effort). In every situation, supplements come to the aid of both professional athletes and amateurs. However, you need to know what and how to maximize the results... Which of them can be really useful?

What supplements for runners?

• A very good option is supplementation with coenzyme Q10, PQQ (pyrroloquinoline quinone) or vitamin K. In this case, it is mainly about mitochondria that act as "energy furnaces". Located in large quantities in many cells of the body, they are responsible for the efficient production of ATP (adenosine triphosphate), which acts as an energy carrier and at the same time an energy molecule. Some studies confirm that the use of this type of supplements significantly increases the degree of regeneration, at the same time influencing the postponement of fatigue. Consequently, we act in this way to improve the energy transformations taking place and extend the work of muscles, which turns out to be particularly important during running. Some of the above-mentioned agents are able to intensify the biogenesis of mitochondria while improving their functionality.

• Creatine can be especially useful during exercise in which the ATP-CP (phosphocreatine) energy system dominates. This means repeated speed-strength and strength exercise, where shorter breaks take place - anaerobic energy transformations. The supplement supports both ATP resynthesis and its transport through our mitochondrial membranes. Yes, it significantly accelerates energy replenishment in our muscle cells. In a typical endurance form of exercise, creatine is still a controversial issue (you can, but you don't have to), although it may be a good idea to use at least ester forms. After all, muscle strength is always useful, and competitive athletes often use gym training. However, it is important to monitor the results.

• Beta-alanine is a supplement that is particularly useful in endurance running. Mainly because it increases the level of carnosine, which acts as an intramuscular buffer that causes deacidification. Thanks to this, it significantly delays fatigue and reduces its potential effects. Interestingly, using it has an anti-glycation effect. Thanks to this, we are able to protect the musculoskeletal system and the nervous system from adverse changes resulting from excessive production and then accumulation of AGEs (glycation end products). In key moments, not only endurance and efficiency play an important role, but also muscle strength. Supplementation with beta-alanine has a positive effect on the release of calcium ions, while at the same time sensitizing the contractile proteins of our muscles to their action. The effect? ​​Increased contractile force, which largely determines muscle strength. On the other hand, by stabilizing the pH of the environment, we have a beneficial effect on the endurance base.

• Carnitine – another underrated supplement. It is primarily associated with burning fat tissue. Rightly so... However, it has a positive effect on mental condition and mental comfort. It is worth remembering that mental fatigue also has a negative impact on physical abilities (and vice versa). It is an excellent transporter of fatty acids to mitochondria. In turn, the energy metabolism of fats plays an important role in long-term, exhausting physical exercise. In addition, it works well in improving performance.

• Branched-chain amino acids – a substance used in almost every sport. Using a mixture of leucine, valine and isoleucine is recommended especially due to the fact that it limits the damage to our muscle cells and has a positive effect on muscle performance and strength. On the other hand, they can save the day in conditions of energy deficit. Thanks to the presence of methyl groups, composed of carbon atoms and hydrogen molecules, we are able to obtain a solid energy boost in a relatively short time. Yes, precisely due to the "burning of carbon skeletons". What's more, they also eliminate the feeling of fatigue, while improving the efficiency of training, on a slightly different level... BCAA deficiency can promote the feeling of fatigue due to the competitiveness of amino acids. The point is that branched-chain amino acids compete with tryptophan. If we lack the first ones, not only muscle regeneration is weakened. Larger amounts of tryptophan are converted into a neurotransmitter known as serotonin. This, in turn, is largely responsible for the feeling of fatigue or apathy. BCAA supplementation can therefore result in benefits on many levels, which we can successfully use to improve physical parameters. They prove useful both during training sessions and before competitions.

• Isotonic drinks are almost a necessity if we take endurance training and competitions seriously. During long-term and exhausting effort, the body loses unimaginable amounts of some vitamins and minerals. Not to mention the expenditure of energy and energy reserves. Despite the presence of sugars, it is mainly about proper hydration. This includes the rapid replenishment of electrolytes, which often affect proper neuromuscular communication. The appropriate nature of the solution and the amount of sugars ensure much better and faster absorption of electrolytes by the body. In addition, drinks of this type contain compounds that regulate neuromuscular conduction, water management and acid-base management. We are talking especially about sodium, potassium, magnesium and vitamins from group B. It is worth knowing that they also affect the body's energy and carbohydrate and lipid metabolism. Glucose itself, in addition to supporting hydration, increases the overall concentration of sugar in the blood. It is worth remembering about isotonic drinks not only in the conditions of long, exhausting training, but also during hot weather. Some may also contain stimulants of the nervous system with an excitatory effect. The key, however, is the right dose, which will not cause additional losses of important ingredients. An example of this is guarana, which reduces fatigue, gives an energy boost and at the same time helps increase exercise capacity.

• Vitamin _D3 is known mainly to athletes of figure and strength disciplines. No wonder, because it works great during building muscle mass and working on physical strength. Nevertheless, adepts of other disciplines can also successfully benefit from its beneficial properties. First of all, it improves the functioning of the nervous system, together with other elements it is responsible for the optimal condition of the skeleton, and also affects the secretion of insulin, while stabilizing blood sugar levels. Interestingly, a study on sprinters confirmed that an increased share of vitamin D has a positive effect on performance capabilities. It is also worth remembering that its use affects the absorption of calcium. This element improves the conduction of nerve impulses, contraction mechanisms and building training endurance.

• It may be a good idea to use carbohydrate concentrates, which help to increase energy levels and the degree of regeneration. Considering possible supercompensation, it is worth remembering that typical sprint effort (unlike endurance) does not deplete glycogen stores to such an extent.

• In some forms of running, we will also benefit from supplementing with citrulline and beetroot extracts, which significantly increase the transport of oxygen and nutrients to our muscles. According to research, their use has a positive effect on endurance capabilities, and also reduces the occurrence of muscle pain. They also increase the ability to store glycogen.

Every athlete, even those training for the same discipline, should have an individualized nutrition and supplementation plan. However, there is no denying that due to the nature of the effort and the accompanying energy changes, sprinters may have different needs than long-distance runners. This also applies to supplementation. Especially in terms of energy needs (glycogen) and regeneration. For example, a combination of beta-alanine with creatine may work well for sprinters. Universal remedies certainly include joint protection supplements, which also affect connective tissue, muscle condition, tendons and ligaments. They are excellent prevention, as well as relieve pain, while accelerating regeneration in the event of an injury. Most often based on glucosamine, chondroitin, MSM, collagen and vitamin C. It is worth having at hand, because any physical load affects the musculoskeletal system and can lead to the formation of micro-injuries, which in the long run can turn into more serious injuries. Adaptogens that increase resistance to stress, often with additional anti-inflammatory effects, are also a good idea. In addition, they improve mental functions and increase concentration. Omega-3, on the other hand, will be useful due to its anti-inflammatory effect and positive properties affecting aerobic capacity. Of course, there are many more supplements that can help runners both in training sessions and competitions. However, it should be remembered that diet, training and supplementation are everyday aspects that, when done regularly, can bring long-term effects, translating into better sports results in the long run.

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