Supplements for Runners: What You Need
Proper nutrition is important for any runner, it does not only help you to maintain a healthy lifestyle but also helps you to maximize your potential performance. When you are running you are strengthening your muscles, improving your heart, and helping to increase your lung capacity, but at the same time you are depleting certain minerals that are needed to proper function throughout your run.
What supplements are best to compensate for the loss of these vitamins and minerals after your run?
Calcium
Most adults between the ages of 19–50 should aim for 1,000mg/day. Women over 50 need 1,200 mg/day. Younger runners aged 9-18 years need 1,300 mg/day. [1] The body needs Calcium to maintain strong bones and to carry out many important functions [2]. Increasing your Calcium intake can help to strengthen your bones and prevent fractures and breaks if you happen to fall. Calcium may also help reduce inflammation that is caused from pushing yourself on a run, this means a faster recovery.
Caltrate Gummy Bites: This supplement provides Calcium and Vitamin D3 which promotes better Calcium absorption. This product also comes in many great tasting flavors!
Iron
Men aged 19-50 should consume 8 mg of Iron per day, while women of the same age should be consuming 18 mg. [1] Iron is essential in providing oxygen to your cells and muscles. An increase of Iron in your diet can help you to feel less fatigued during your run and recover quicker. If you are struggling to increase the amount of Iron you consume then a supplement may be your best bet.
Slow Fe: Fact checked by Ashley Hall on Verywell Health [3] and #1 doctor recommended, this supplement provides a slow release of Iron resulting in fewer GI complications.
Creatine
Creatine is a nitrogenous organic acid that helps supply energy to cells throughout the body, particularly muscle cells. Creatine can be found in meat and fish or taken in a powder or pill form. Athletes have been using this supplement to help with fatigued muscles and to promote greater cognitive function. [4]
Nutricost Creatine Monohydrate: This affordable supplement is Non-GMO, 3rd party tested, quality assured, and gluten free!
Bottom Line
Supplements are a fantastic way to get easy access to much needed vitamins and minerals. It is always important to research a specific product before purchasing to ensure the accuracy of the supplement. You want to make sure that you read about the possible side effects and consult with a doctor if you are concerned about any underlying health conditions you may have.
Sources:
1. Luff, Christine. “Why Should You Eat Before a Run?” Verywell Fit, 2 Apr. 2020, www.verywellfit.com/should-i-eat-before-a-run-2911547.
2. “Office of Dietary Supplements - Calcium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 2019, ods.od.nih.gov/factsheets/Calcium-Consumer/.
3. Eliza Savage, MS. “The 7 Best Iron Supplements of 2020, According to a Dietitian.” Verywell Health, 6 Apr. 2020, www.verywellhealth.com/best-iron-supplements-4177178.
4. “Creatine: Uses, Benefits, and Health Risks.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/263269.
Disclaimer: I’m not a fitness expert, medical doctor or registered dietician. This blog is solely to share my experiences in running, fitness and nutrition. In regards to your health, please do your own study and exploration. Everything I share here comes from personal experiences, knowledge gained from sources, and is based off my own lifestyle. If you are in need of specific advice in any of these areas, please contact your own health professional.
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