Nutritional supplements can improve running performance.
Endurance athletes are constantly searching for the right training method, gear or nutrition to give them the edge over the competition. One way many runners attempt to increase performance is by using nutritional supplements. But with so many types of supplements on the market, it's important to understand what you're taking and why. Additionally, supplements should never be used as a replacement for dietary nutrition, but as a complement to it.
Food First
If you think your diet may be lacking certain nutritional components, start there. Most athletes who eat well-rounded diets have no nutritional deficiencies and therefore don't really benefit from additional micronutrients. However, if you know that your personal tastes and habits may prevent you from eating the variety of foods you need, a supplement can be a good addition. They don't have to be expensive or contain mega-doses of vitamins and nutrients. Look for a good multivitamin that contains 100 percent (but not more than 250 percent) of the recommended daily allowance of key nutrients. Also, make sure your product carries the USP (United States Pharmacopeia) label. This means it has met certain standards for potency and purity, and is easily digestible.
Key Nutrients
There are a few nutrients which, when lacking, can impede athletic endurance. Iron is one such nutrient. Those at risk for low iron levels include people who follow a vegan diet and women who are menstruating. Calcium is another needed nutrient, and those who eat or drink very little dairy may have a need for supplementation. Some people are also lacking in vitamin D, as many adults don't get enough sun exposure to convert the vitamin to its active form. The B vitamins, particularly B-12, are sometimes low for those who eat fewer foods from animal sources.
Supplements for Recovery
Many runners find that their overall performance, including endurance, is closely tied to how well they recover after a run. Research has shown that when certain nutritional needs are met within an hour after a hard run, torn muscles are repaired and the body bounces back more fully in time for the next training session. Again, true food is the best option for meeting this need. But some runners find that their stomachs aren't ready for a snack or small meal so soon after running. That's when a recovery supplement can come in handy. Many of these come in the form of a shake or drink, and most contain a combination of carbohydrates and protein. Many meal-replacement shakes designed for weight control programs are a good fit for post-run recovery.
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