Tag: Running supplements

According to a study published in the *Journal of Sports Sciences*, honey performs as well as glucose in sports performance nutrition. So, is Honey Stinger good for marathons? Yes, but with some crucial considerations for your overall fueling strategy.

Research has shown that consuming 10-15 grams of hydrolyzed collagen peptides, combined with vitamin C, about an hour before exercise can significantly increase the rate of collagen synthesis. This guide explores exactly how much collagen should a runner take to maximize connective tissue support and enhance recovery.

Over 40% of marathon runners report hitting the 'wall' during a race, often due to depleted energy stores. This debilitating fatigue is a common fear, but the right nutritional strategy can prevent it. We explore which supplement is best for marathon runners by evaluating options for fuel, hydration, and recovery.

Over 90% of elite marathon runners incorporate a strategic carbohydrate-loading plan, which often includes simple sugars like glucose, to optimize their race-day fueling. This practice of taking glucose before running is a cornerstone of endurance sports nutrition, providing a crucial and rapidly available energy source for muscle contraction.

While many popular energy gels contain caffeine for a performance boost, a quick glance at the market reveals a wide array of options that are completely caffeine-free. This variety allows runners to strategically choose their fuel based on their specific needs, training goals, and personal sensitivity to stimulants.

Following a run, your body initiates a crucial recovery process that includes repairing muscle micro-tears and replenishing glycogen stores. For many runners, the question of whether they should drink a protein shake after they run often arises as they seek to optimize this recovery phase.

Creatine is one of the most widely studied dietary supplements, with benefits extending beyond weightlifting to specific aspects of running. Understanding when should runners take creatine is key to leveraging its benefits for energy production, faster recovery, and enhanced performance during high-intensity training.

According to a systematic review published in *Nutrients*, micronutrients are crucial for an athlete’s health and physical performance, and no single vitamin is more important than others. This means that knowing which vitamin is needed for running is essential for any athlete aiming for peak performance and quick recovery.

Endurance athletes often require significantly more protein than sedentary individuals, with requirements potentially reaching up to 2.0 grams per kilogram of body weight during peak training. But does this mean that runners benefit from protein shakes, or can they meet their needs with whole foods alone?

For most runners, energy gels are not necessary for a 5k, as the body's stored glycogen is sufficient for runs lasting less than 60 to 75 minutes. Whether you need gels for a 5k depends on individual factors like pace, pre-race fueling, and personal comfort.