The most suitable dietary supplements for running include vitamin supplements to provide the energy needed before training and protein supplements to facilitate physical recovery and avoid excessive tiredness, for example by allowing you to train more often and longer.
Thus, dietary supplements are recommended to improve energy sources and promote muscle growth and recovery, improving training results, especially in marathon preparation.
- Any type of dietary supplement should be guided by a nutritionist in association with the physical preparer.
- To ensure the best results and avoid side effects.
- Such as kidney problems for example.
The most suitable dietary supplements for running include
Multivitamin and multimineral supplements are important ways to maintain adequate daily levels of vitamins and minerals in the body, preventing fatigue and allowing better performance during workouts.
However, this type of supplement is not necessary during a varied and balanced diet, and in these cases can only be used to ensure that there are no defects in the nutritional amounts of the food.
BCAA is a type of dietary supplement that contains three essential amino acids called leucine, isoleucine and valine, which aid in the recovery and construction of muscle tissue.
Therefore, BCAAs should be used before and after training to prevent muscle damage and restore energy levels and enzymes spent during training. The recommended daily dose should vary between 3 and 5 grams.
Creatine is an essential dietary supplement for athletes because it increases muscle reserves of creatine phosphate, a very important energy source to ensure more strength during high intensity workouts, as before a marathon.
However, creatine should not be used for a long time, as it is usually only used for 3 weeks and then discontinued to prevent kidney problems.
Whey protein supplements can be added to various types of foods, such as juices, soups or smoothies, for example, to increase the nutritional amounts of protein needed to promote muscle growth and development.
Normally, whey proteins should be ingested immediately after training, as this is the time when the body needs more protein to promote muscle recovery.
Find out what are the best supplements for men and women on: Supplements to gain muscle mass.
But if you’re looking for something natural to make sure you keep running, check out nutritionist Tatiana Zanin’s recipe in the video below: