Glutamine
Glutamine supplementation has been shown to increase muscle recovery and reduce symptoms of fatigue during exercise. However, glutamine deficiency is also associated with increased inflammation, oxidative stress, and impaired immune function. In addition to enhancing recovery, glutamine supplements also reduce muscle soreness and increase cellular membrane permeability.
Creatine
Whether you are a seasoned runner or just starting out, you will likely benefit from creatine supplements. Its proven benefits range from improved bone health to an increase in IGF-1 hormone levels. In addition, it can help reduce muscle loss as you age. However, before taking any creatine supplements, you should first talk to your physician to ensure that the supplement is safe for you.
Vitamin D
Although most people get plenty of Vitamin D from sunlight, some athletes have low levels. It is a fat-soluble vitamin, so athletes with fat malabsorption problems are at risk. Fortunately, there are many ways to supplement your diet with Vitamin D, including taking vitamin D supplements.
Calcium
Running and exercise can lead to calcium deficiency, so supplementing your diet with a supplement is a smart idea. Taking a supplement can help keep your bones healthy and prevent stress fractures. The key is to take the right amount of calcium, which is found in milk and other dairy products.
BCAAs
BCAAs are a good choice for running supplements because they support muscle recovery and improve performance. They also decrease central and cognitive fatigue, especially during intense exercise. Additionally, they increase glycogen replenishment after prolonged exercise. This is particularly important for endurance athletes. Another benefit of BCAAs is that they decrease central fatigue (also known as mental fatigue). This is a significant benefit for athletes who regularly train for marathons and other long distance events.
Fish oil
Fish oil supplements may increase your stamina by preserving muscle cells, preventing muscle soreness and improving range of motion. This is because fish oil contains omega-3 fatty acids, which protect and maintain muscle cells. In addition, they can help reduce the symptoms of inflammation. These fatty acids are found in fish, nuts and seeds.
Caffeine
Caffeine is widely used by athletes as an ergogenic aid, but the effects vary with different forms of the substance. To understand the effects of caffeine on the performance of a five-km running test, researchers conducted a study that compared the effects of three different caffeine supplementation forms. They also explored the relationship between athlete ability and the magnitude of the enhanced performance. The study included fourteen amateur runners who completed a series of self-paced outdoor time trials. In the study, the participants were given caffeine in a tablet, chewing gum, or other form.
Magnesium
The good news is that there are quality magnesium supplements for runners on the market. They don’t have to be high in magnesium oxide and can be absorbed through the skin. Instead, they should be easy to digest. These can be taken as body butters, oils, or flakes. You can also use magnesium flakes in a bath to soothe the muscles and mind.
