Energy supplements help runners stay strong during races and training.
Energy supplements are vital for runners. These supplements not only provide fuel to run harder and faster, but also may be necessary for runners to finish a race. Runners use four basic kinds of supplements -- energy gel, multivitamins, sports drinks and protein drinks. Each has unique benefits.
Energy Gel
Energy gel has a thick consistency that provides carbohydrates to the body. Energy gels can also be called endurance gels, sports gels, nutrition gels and carbohydrate gels. Gels generally are made from sodium, potassium and carbohydrates. The gels come in packets that can easily be carried in runner utility belts. Energy gels should be used 15 minutes before a run and every 30 to 45 minutes during the run. If the runner has eaten a high carb meal before the race, the first energy gel may not be necessary. Any runner completing a marathon or ultra-marathon must use energy gels or risk serious health side effects.
Multivitamins
Runners know the importance of eating a healthy diet, but sometimes they are missing key vitamins. Multivitamins that are high in Vitamin C, Vitamin E and Betacarotene are best to keep runners energized and injury free. Most sports multivitamins are the right supplement for runners, but if a runner does not have a good diet, he or she should consider a more generic multivitamin.
Protein Drinks
Protein powder or protein drinks are usually made from whey protein, carbohydrates, fat, minerals, vitamins, amino acids and electrolytes. These should not be used during a workout or long run, but should be ingested after a workout to help the body recover. If a runner wants to have a protein drink before a workout, the drink should be ingested at least one hour before the workout begins. When shopping for a protein drink, make sure it has more than just carbs; the body needs fats, protein and electrolytes to properly recover from a run.
Sports Drinks
Sports drinks provide hydration during a run or workout. These drinks usually contain electrolytes, carbohydrates and water, which allows the body to digest the drink more easily during exercise. Sugar in the sports drink will help the body absorb the drink faster than it can absorb water. When choosing a sports drink, it is important to find one you like -- if you do not like it, you will not drink it and it will not do any good. Runners should have four to eight ounces of sports drink every 15 to 20 minutes of exercise.
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