It is well-known that the main source of energy for athletes is a healthy and well – balanced diet. However, depending on your body goals, age, gender and exercise intensity and frequency, it is desirable to use some supplements in relation to the mentioned conditions and especially in case of greater efforts. Physical efforts increase the need for calories, nutrients, vitamins and minerals and it is common thing for runners to add vitamins and minerals to their diet. It is sometimes difficult to intake all neccessary nutrients via the natural way, the food. The climate, season and lack of time are only some of the obstacles in this way. There are plenty of high-quality products in the market designed by pharmacists, doctors, nutricionists and professional sportists that can help runners regenerate their body after training.
Why are supplements after running so important?
Adequate, dosed and timely consumption of good supplements is very important for overall well-being or a runner and his / her success in this field. Supplements help runners achieve the following goals:
- Increase endurance
- Recover after running
- Decrease muscle inflammation recovery time
- Stimulate muscle tissue regeneration
- Prevents injuries.
Furthermore, there are some very specific supplements that should be taken after running. These have specific goals, such as the supplements for muscle growth.
It is important to know that needs and accordingly the supplements for runners are different from bodybuilding supplements. Some people who are new in running make this mistake. This affects their performance and health.
What should the supplements after running be like?
After an intensive training, including running as well, it is necessary to recover lost energy and supply muscles with food. The supplements runners should take after their training should be rich in proteins, minerals, vitamins and calcium, iron and beta carotene. These will help them gain more flexibility, endurance and strength. Let’s not forget that strong is the new sexy!
What is the recommended carbohydrates – protein ratio?
The recommended ratio of carbohydrates and proteins after intensive running is 4: 1. This ratio results in a greater synthesis of glycogen in muscles than when you consume only carbohydrates. You can try these natural options:
- 1 banana and a glass of milk (low fat)
- A portion of cereals with low fat milk
- Low calorie yoghurt (with fresh fruit, e.g. Berries)
- A glass of chocolate milk.
You can also opt for supplements designed according to the 4:1 ratio as well.