Carbohydrate Loading: Runners often eat more carbs in the week before a big race, like a marathon. This helps store energy in their muscles. Research shows this can increase energy storage by 20-50%, giving runners more fuel for the race.
Electrolytes: Taking electrolyte supplements before the race helps keep the body hydrated and balanced. Sodium, potassium, and magnesium are important for muscles and nerves to work well. A study found that getting the right electrolytes can improve performance by 1-3% in endurance sports.
Caffeine: Many runners use caffeine to boost their energy. Studies show that taking caffeine 30-60 minutes before exercise can improve performance by about 3-4%. It helps the body use fat for energy and saves glycogen stores.
Beta-Alanine: This supplement helps increase carnosine in muscles, which can reduce fatigue from lactic acid. Research shows taking 4-6 grams each day can help improve performance in endurance activities lasting more than 1-2 minutes.
Beetroot Juice: This juice is high in nitrates and may help improve how well the body can use oxygen during exercise. One study found that drinking beetroot juice helped runners perform a time trial about 3-5% better.
Protein: After running, protein is important for helping muscles recover. Eating a protein supplement with 20-25 grams of protein can improve muscle healing. Research shows that combining protein with carbs can double the benefits for muscle recovery compared to carbs alone.
Carbohydrates: Restoring the body’s glycogen (energy) stores after a race is key. It’s recommended to eat 1.0-1.5 grams of carbs for every kg of body weight within 30 minutes after running. This helps speed up recovery and can lessen muscle aches.
Omega-3 Fatty Acids: Many runners experience soreness after a race, and omega-3s can help reduce this. Studies suggest that omega-3 supplements can decrease muscle soreness and inflammation by about 30% after tough training.
L-Glutamine: This amino acid supports the immune system and gut health. Taking L-glutamine after a race may help lower muscle soreness and improve recovery time. One study showed that runners taking L-glutamine after hard training had 20% less soreness.
Antioxidants: Vitamins C and E are good for recovery because they help fight off stress that happens during long runs. Research has shown that these antioxidants can lower signs of stress in runners by up to 40% after endurance races.
Good nutrition is very important before and after a marathon. Using the right supplements can greatly improve performance and recovery. Before a race, focus on carbs, electrolytes, caffeine, beta-alanine, and beetroot juice to boost energy. After the race, make sure to include protein, carbs, omega-3 fatty acids, L-glutamine, and antioxidants to help recover and reduce soreness. Choosing the right supplements can make a big difference in how well you run, so it's essential for every endurance runner to think about their nutrition plan.
Carbohydrate Loading: Runners often eat more carbs in the week before a big race, like a marathon. This helps store energy in their muscles. Research shows this can increase energy storage by 20-50%, giving runners more fuel for the race.
Electrolytes: Taking electrolyte supplements before the race helps keep the body hydrated and balanced. Sodium, potassium, and magnesium are important for muscles and nerves to work well. A study found that getting the right electrolytes can improve performance by 1-3% in endurance sports.
Caffeine: Many runners use caffeine to boost their energy. Studies show that taking caffeine 30-60 minutes before exercise can improve performance by about 3-4%. It helps the body use fat for energy and saves glycogen stores.
Beta-Alanine: This supplement helps increase carnosine in muscles, which can reduce fatigue from lactic acid. Research shows taking 4-6 grams each day can help improve performance in endurance activities lasting more than 1-2 minutes.
Beetroot Juice: This juice is high in nitrates and may help improve how well the body can use oxygen during exercise. One study found that drinking beetroot juice helped runners perform a time trial about 3-5% better.
Protein: After running, protein is important for helping muscles recover. Eating a protein supplement with 20-25 grams of protein can improve muscle healing. Research shows that combining protein with carbs can double the benefits for muscle recovery compared to carbs alone.
Carbohydrates: Restoring the body’s glycogen (energy) stores after a race is key. It’s recommended to eat 1.0-1.5 grams of carbs for every kg of body weight within 30 minutes after running. This helps speed up recovery and can lessen muscle aches.
Omega-3 Fatty Acids: Many runners experience soreness after a race, and omega-3s can help reduce this. Studies suggest that omega-3 supplements can decrease muscle soreness and inflammation by about 30% after tough training.
L-Glutamine: This amino acid supports the immune system and gut health. Taking L-glutamine after a race may help lower muscle soreness and improve recovery time. One study showed that runners taking L-glutamine after hard training had 20% less soreness.
Antioxidants: Vitamins C and E are good for recovery because they help fight off stress that happens during long runs. Research has shown that these antioxidants can lower signs of stress in runners by up to 40% after endurance races.
Good nutrition is very important before and after a marathon. Using the right supplements can greatly improve performance and recovery. Before a race, focus on carbs, electrolytes, caffeine, beta-alanine, and beetroot juice to boost energy. After the race, make sure to include protein, carbs, omega-3 fatty acids, L-glutamine, and antioxidants to help recover and reduce soreness. Choosing the right supplements can make a big difference in how well you run, so it's essential for every endurance runner to think about their nutrition plan.