There are a lot of sports nutrition for running on the market now. In this article, I will cover the main types of sports nutrition that makes sense for runners.
What is sports nutrition
Sports nutrition is not doping. These are not magic pills that will give you the ability to run faster and longer. The main task of sports nutrition is to accelerate recovery processes. Sports nutrition is designed to prevent the lack of any trace element in the body.
Scientists around the world are conducting thousands of studies in order to find new ways to improve the rates of recoverability and assimilation of certain elements.
Because of this, it is not uncommon for situations when some form of sports nutrition suddenly becomes useless, since updated research does not prove its benefits.
However, at the same time, studies often contradict each other, so it is best not only to blindly navigate the conclusions of scientists. But also look at the practical experience of professional athletes. Indeed, it very often happens that scientists do not prove the benefits of some element, but professionals use it and it gives them a result. Perhaps the placebo effect works in such cases. Even so, the placebo should not be underestimated. Its properties are very poorly understood, but at the same time they have a colossal effect on humans.
Therefore, this article will not provide an in-depth analysis of each of the elements of sports nutrition. This analysis, apart from contradictory facts and a "ton" of information that is difficult to understand and unnecessary for an amateur, gives nothing. And the basis of this article is the practical experience of using various types of sports nutrition by the strongest athletes of the country and the world.
Isotonic
The task of isotonics is primarily to maintain the water-salt balance in the body. In addition, isotonic contains a small amount of carbohydrates, which makes it possible to use them while running and as energy drinks. Although, in fairness, it should be noted that the energy value of isotonic drugs is much less than that of energy gels. Therefore, some isotonic agents may not be enough to fully replenish the spent energy.
Isotonic is best consumed before and immediately after training. Ideally, they should be drunk during the crosses instead of regular water, but this is not always convenient. The exact volumes are written on the packages, so there is no point in giving them. The same applies to all other sports nutrition. The exact dosage and time of admission are written everywhere. Therefore, difficulties should not arise in this regard.
Energy gels
If your workout lasts more than an hour and a half, then your body needs additional carbohydrate nutrition, since the stored carbohydrates will be completely used up within an hour and a half.
Energy gels work best for this task. They contain carbohydrates with a different glycemic index, that is, part of the carbohydrates will be absorbed very quickly and give energy instantly, the other part will be absorbed gradually, giving energy for a long time.
Also, in addition to nutrition, gels often contain potassium and sodium, which allows the gels to partially perform the function of isotonic.
Most gels need to be written down, but there are gels that don't need to be washed down. It depends on the species.
In addition, there are gels whose task is to close the so-called protein-carbohydrate window, which "opens" immediately after a hard workout and lasts about an hour. During this period, it is very important to replenish the lost reserves of proteins and carbohydrates. But regular food will not work for this. Since in an hour he simply will not have time to master it. Therefore, special gels containing carbohydrates and proteins are the best option for this task.
A good option for such a gel is a gel RECOVERY PLUS ELITE from myprotein. It contains 15 grams of protein and 20 grams of carbohydrates, which is exactly what is needed to close this very protein-carbohydrate window. If you do not have time to do this, then the recovery of the body will take much longer. And the effectiveness of the training itself will be reduced.
Instead of gels, you can also use gainers as a product that will allow you to “close” this very “carbohydrate window”. Their composition contains the carbohydrates and proteins needed for this.
Vitamins
Whether you are an athlete or not, vitamins should be normal if you want the body to work fully and correctly.
Unfortunately, it is possible to determine exactly which vitamins you are lacking only by laboratory means. Therefore, the easiest way is not to try to close the gap, but to use multivitamin complexes.
The amount of vitamins in them is balanced and makes it possible to fill in all the gaps.
There are a lot of vitamins on the market. Different manufacturers, different prices. Better buy those whose manufacturer you already know and trust.
L-carnitine
I would also like to dwell on L-carnitine. In fact, it was initially positioned as a fat burner. However, recent studies have failed to prove this fact. Although there is no complete refutation to him either. At the same time, it has been proven that L-carnitine is cardioprotective, that is, it strengthens the heart and increases endurance.
L-carnitine, as well as isotonic drugs, is actively used by many marathon runners just before the race.
L-Carnitine can be taken in capsule or powder form.
Powdered, which must be diluted in water, is somewhat less convenient than capsules. But the digestibility is higher, and also lasts longer. You can also recommend L-carnitine from myprotein.
Essential amino acids
Amino acids are essential for our body to function. Each of them performs a huge number of important functions, ranging from strengthening the immune system and ending with the control of growth hormone production.
And if the main part of amino acids can be synthesized by the body, then there are 8 so-called essential amino acids, which the body cannot synthesize and needs to receive them only with nutrition.
That is why, in the first place, it is these 8 that must be consumed additionally, since regular nutrition cannot cover their loss.
Of course, this is not a complete list of sports nutrition that makes sense for runners. But in general, even what is described in the article will be of great benefit in restoring and improving your performance.
