Possibly one of the questions that most have received as a nutritionist and runner is what supplements should I take. I confess that this answer was one of my main motivations for pursuing a career in nutrition few years ago. Unfortunately today, after all this time, I have no magic pill for you to take and improve on their 10K, but if I have several arguments to help you understand how our body uses nutrients and how they can be affected your needs for vitamins, minerals and other components. In addition, we comment on some of the supplements and foods that may have some utility for runners.
First, when you have a food supplement or in front, find the table where the nutrition information and ask yourself: Is the product has vitamins, carbohydrates, proteins, or all these things together? From there his consumption decision may vary since each of these nutrients has different effects on your body that are related to performance.
Start talking about vitamins, supplements is preferred by racers. Imagine you today runs 20 to 30 km, of course, sure, you will feel tired afterwards, but their needs for vitamins are of only a few additional micrograms. In addition, many of them can be re-used in the body, so it is not necessary to replace a large amount each day. On the contrary, their fluid needs may increase to 2 liters per hour of exercise, your calorie requirements by 10 to 40% and 300 grams of carbohydrates a day. So why bother just for the vitamins? If you train more, it might require some extra vitamins but it is also true that you will consume a greater volume of food than a sedentary person will and if you select either that food is as safe as you can get most of what you need through food.
No doubt, you can feel tired due to loads of training and can cause you to think in terms of a vitamin deficiency, but that is highly unlikely. In this case, in addition to reviewing the rest of the food, you should also look to other variables, such as a sudden increase in training, a simultaneous increase in volume and intensity, (egg, this week has begun to make 2 workouts a day instead of one), among other factors.
Yes, I know you will continue taking their tablets of Vitamin C, E, B, or any other letter, but know that there is no scientific evidence showing that the additional consumption of some vitamins improve performance or speed recovery in athletes with no deficiencies. Perhaps it is only helping to enrich their urine with expensive vitamins. However, if after reviewing your food and all these issues still have doubts, and stresses the consumption of vitamins, then it is possible to use as a preventive measure poly vitamin tablet a day (not to exceed the daily recommendations-RDA- .)
Going a little further than vitamin supplements, the food industry offers a range of products for athletes who can offer some advantages for runners when used appropriately and rationally. That is, part of a good diet and not replacing it. These products are easy to consume, no preparation required (or is minimal) and stored easily. Furthermore, reading the label knows the amount of nutrients per serving with and knowing their components can be scientifically justified its use for the benefit of brokers.
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Tags: carbohydrates, foods, nutrients, nutrition supplement, proteins, supplements, vitamins
