Best Supplements To Take After A Run – Sporty’s Health

Here at Sporty’s Health, Gold Coast, we find many long-distance runners aren't sure if they would benefit from introducing a protein powder or other sports supplement into their regime. Most athletes consider their supplement options in the hopes of supporting recovery and performance. Given that running is an aerobic activity, a runner must condition their bodies in order to improve oxygen transport from the lungs to the muscles, which ultimately boosts performance. Oxygen is an important substance, and powers the main energy pathways that are heavily relied upon during long-distance training. These metabolic pathways are beta-oxidation and Glycolysis, which convert fats and carbohydrates to ATP (energy), respectively.

Unlike bodybuilder, who often use protein shakes and amino acid formulations to assist with muscular adaptation, runners do not necessarily need the same nutritional support, given the large variation in the types of training that they perform, and the different results that they wish to achieve. Protein needs for weight lifters and power athletes are much higher, as they cause a lot of microtears in the muscles, and constantly required the amino acids derived from protein for repair and rebuilding. Aerobic athletes, however, need much less protein, and tend to rely more heavily on carbohydrates for the replenishment of crucial glycogen reserves.

Of course, any outcome much be targeted over time with proper training, exercise technique and a quality diet. Runners can aid the body with post-run recovery, as well as lower post-workout muscle soreness, by ensuring they eat within an hour after every training session. If for some reason food is not available, then drinking a light protein shake, containing carbohydrate, or a recovery shake is a great substitute.

The following is a list of supplements that may assist with the recovery and adaptation process for aerobic athletes. However, it is important to remember that a high quality diet, containing a variety of wholesome foods, is the best option for the athlete or exercise enthusiast:

• Antioxidant supplements, like selenium, can aid in quenching the free-radicals generated during endurance exercise. It has been estimated that 3-10% of all oxygen utilised by tissues is converted to reactive oxygen species, or free-radicals. And in aerobic exercise, oxygen intake is high.

• Glucosamine and Chondroitin Sulfate are substances found naturally in cartilage and may assist in the regeneration of soft tissues, like the cartilage found in the knee. Marine and other hydrolysed collagen products may also be of use here.

• Iron supports the circulation of oxygen in the body and is especially important for female runners.

• If you run for more than an hour, consuming endurance gels and electrolyte drinks with added essential amino acids, during your run will help your body to produce energy, replace salts that are lost through sweat, and minimise muscle catabolism.

• Specific targeted supplements, such as acetyl-l-carnitine and betaine (trimethylglycine), may support aerobic capacity. The former assist with the transport of long chain fatty acids into the mitochondria to undergo beta-oxidation for energy. Betaine has long been touted as a VO2 booster, supporting oxygen transfer into cells.

• Adaptogenic herbs, such as Ashwagandha (Indian Ginseng/Withania somnifera/Winter Cherry), Panax Ginseng, Siberian Ginseng, Rhodiola rosea and Schisandra chinensis, may support general adaptation to endurance exercise.

It is important to consult with your healthcare practitioner before taking any vitamin, mineral, protein powder, amino acid or herbal supplement. For more information about discount vitamin & body building supplements on the Gold Coast contact Sporty’s Health food stores on 07 55316734.