Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you today? I hope you’re doing very good!
Another week has passed, and this time I've had a good one! I hope yours was good too!
I hiked in a beautiful village near Andorra and met some really nice people! Being in touch with nature is always good, isn't it?
Also, my training was better this week, and I feel like I'm getting better and better at running.
Many people ask me why I don't talk so much about supplements. Some even think I'm against it, but I'm not... not least because I take them myself from time to time.
I know it's an important subject, but I avoid talking about it because I believe that supplementation is something extremely individual, and in most cases, people don't need a bunch (or most) of supplements!
I'm in favor of a complete, balanced diet, thus avoiding unnecessary supplementation and wasted money.
→ It doesn't make any sense to clog yourself up with supplements if you don't even follow a balanced diet.
Here are 4 supplements that are worth the investment because they will make your life easier, and I believe are good for almost every runner.
ESSENTIAL SUPPLEMENTS
1- Protein Powder
I know and understand that sometimes it is tough to get enough protein. In this case, protein powder can be an easy, convenient way to meet your daily needs.
Tips:
Opt for one with a neutral flavor (no flavor) or one with a vanilla flavor.
Add it to preparations such as pancakes, porridge, bread, yogurt, etc.
Choose a quality brand that is recognized in the market; don't just go for the cheapest option.
Read the list of ingredients. The fewer, the better and purer.
Choose a protein without a sweetener, so you can sweeten it to your liking if you want.
2- Caffeine
It can improve performance, and it doesn't have to be in supplement form.
I talked about caffeine in my last email. But here's a refresher.
Dosage: 3 - 5mg/kg of body weight/caffeine one hour before training.
Be careful → 5mg of caffeine is a very high dose!
200ml cup of brewed coffee ~ 90mg caffeine
60ml cup of espresso ~ 80mg caffeine
200ml cup of instant coffee ~ 90mg caffeine
Nescafé contains 170mg caffeine/5g of instant coffee.
→ Be careful if you have caffeine sensitivity. For those who are sensitive to caffeine, like me, coffee before a run can make you want to run to the bathroom even after more than one hour.
Gif by adultswim on Giphy
3- Creatine
Creatine combined with strength training has been shown to consistently help individuals gain more muscle mass, strength, power, and muscle function. Because creatine supplementation can slightly increase body weight, it could be problematic in endurance sports, where an increase in body weight increases energy requirements and requires greater power output.
However, it can benefit endurance athletes in critical race situations such as finishing kicks or breakaways.
Runners may consider creatine supplements when performing high-volume training or to enhance strength training adaptations.
→ Dosage
Loading phase: 20-25g/day for 4-7 days, split into 4-5 doses
Maintenance phase: 3-5mg/day.
The benefit of a loading phase is maximising results sooner, but it doesn’t translate into better results over the long term.
The maintenance phase can still saturate your stores after several weeks of supplementation.
Gif by SamMandigo on Giphy
4- Vitamin D
Especially during the fall and winter months, vitamin D supplementation should be considered.
There is insufficient evidence of improved sports performance, but it is required for the normal absorption of dietary calcium, and a deficiency of this vitamin is associated with brittle bones.
Vitamin D also has a role in immune function; many studies show that its deficiency might be related to reduced immune function.
The dosage will depend ENTIRELY on the results of your 25(OH)D blood test, which will be prescribed by your doctor.
The best thing is always to adjust your diet first and then consider supplementation.
Note: if you are not deficient in specific micronutrients (for example, vitamin D), you don't need to supplement them!
Don't throw your money away, save it for race entries or buying training items!
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso