Tag: Runner supplements

While creatine is a popular supplement for bodybuilders, a 2023 review in the *Journal of the International Society of Sports Nutrition* highlighted its potential to improve high-intensity capacity, making many runners wonder, is creatine good before a race? The answer depends heavily on your race distance and a careful consideration of potential side effects like water retention.

Research consistently shows that supplementing with 4–6 grams of beta-alanine daily for at least four weeks can increase muscle carnosine levels by 30-60%, improving exercise capacity, especially in high-intensity efforts. This makes it a popular supplement for athletes aiming to delay fatigue during intense training and competition.

Creatine is one of the most widely researched and effective sports supplements, yet many runners remain unsure about the optimal timing for their daily dose. While the supplement's overall effectiveness hinges on consistent daily intake to saturate muscle stores, strategic timing around your workout can maximize specific benefits, whether you're a sprinter or an endurance athlete.

According to some estimates, as much as 60% of the adult population does not get the recommended daily amount of magnesium, a number likely higher for athletes. This often leads runners to question, "do runners need to take magnesium?" to support their training and prevent issues like muscle cramps and fatigue.

Glycogen stores in your muscles last for about 90 minutes of running, making mid-run fueling essential. To maintain energy for endurance events, many athletes turn to energy gels, and deciding what are the best gels for runners can transform your performance.

Did you know that up to 50% of runners may experience some form of nutrient deficiency, potentially affecting performance and recovery? A runner's increased metabolic demands, sweat loss, and bodily stress make a well-rounded diet with a focus on specific vitamins and minerals crucial for peak physical condition.

According to the World Health Organization, iron deficiency affects about 40% of pregnant women, a demographic that includes many active runners. Knowing what supplements are essential for runners can help both experienced and casual athletes address common deficiencies and maximize their training benefits.

According to sports nutrition experts, while a balanced diet is always the top priority, specific nutritional demands of running can sometimes require supplementation. So, what is the best supplement for running to address these needs and help you achieve your personal best?

Creatine is one of the most extensively researched dietary supplements on the market, but historically, its benefits were associated with high-intensity power sports. Today, research confirms that endurance athletes, including marathon runners, can also benefit from supplementation, but the approach often differs significantly from that of a bodybuilder.

Less than 20% of runners consistently meet their nutritional needs through diet alone during intense training. So, should I take any supplements as a runner to bridge these gaps and enhance performance? For many, the answer is complex, and it begins with a strong nutritional foundation rather than a quick fix in a pill or powder.