It has been said there are three necessities to being an excellent long distance runner and these are training, genetics and nutrition. Whilst it can be argued that having "runner's genes" is purely down to luck and is something that nothing can be done about, at least with proper training and nutrition, the latter being enhanced by the right kind of supplements such as protein powder and creatine, one is more than half his or her way to being a good long distance runner in their own right.
Due to the fact that long distance runners truly put a large amount of strain on their bodies in the course of their activities, it is of utmost importance that these individuals know how to not only handle fatigue effectively throughout the course of the run but also how to achieve a good recovery rate afterwards and maintain the health of their bodies at the same time. Whilst a highly nutritious diet and regular and effective training is essential to this end, supplements such as protein and creatine can also play a role in helping an athlete to fight fatigue whilst running, as well as replace any lost foods and minerals from their bodies as a result of this and recover better and faster once their run has ended.
One of the negative side effects of long distance running is the build up of lactic acid or lactate in one's muscles which can lead to pain and fatigue. Thankfully there are good supplements available that can prevent this build up, such as protein powder and creatine. However, whilst both these can be effective in preventing the accumulation of lactic acid they each have other different roles to play in one's body. Protein, for example, is primarily associated with repair and muscle growth, whereas creatine is more like a fuel as it provides energy production and can thus help one endure a more intense run and also assist with the rate of the growth of muscles.
As protein powder and creatine supplements can provide equal benefits in one respect and different ones in another, some long distance runners feel they should take both and so reap more benefits in that they may be able to run longer and faster and yet still experience less exhaustion during the course of the run and better recovery at the end of it.
In addition to protein powder and creatine, some runners take the amino acid L-Arginine which is understood to improve the circulation as well as prevent the build up of lactic acid and subsequently make a long distance run somewhat easier.
Interestingly, Beta Alanine is the "new kid on the block" so to speak in the nutritional arena and has been referred to as the new creatine. Furthermore, its usage is becoming increasingly considered by long distance runners and other athletes who wish to enhance both strength and endurance during the course of their athletic activities. Nevertheless, scientific study into this amino acid is still in its infancy and it is felt that further research is necessary before one can truly ascertain what Beta Alanine's real benefits are.
Whilst it is very important to consider what kind of supplements to take both before and during a long distance run, such as protein powder and creatine, it is important not to forget to sensibly supplement at the end of the run too as if a runner does not then they run the very real risk of the breakdown of muscle tissue, which can become worse over time. Fortunately, however, there are some excellent products on the market such as digestible proteins to enhance the repair of muscle tissue, as well as carbohydrates which are understood to restore flagging energy levels.
Due to the ever growing range of supplements, including protein powder and creatine, that may assist a long distance runner, it is becoming increasingly difficult to know just what is the best supplement to take to suit one's own particular needs and requirements. Therefore, it is wise to heed the advice of a qualified sports nutritionist where taking supplements is concerned, whatever sport one may participate in. This is particularly advisable to those who regularly take long distance runs as their need for supplementation could be more so than it is for people who pursue less demanding sports.
Due to the fact that long distance runners truly put a large amount of strain on their bodies in the course of their activities, it is of utmost importance that these individuals know how to not only handle fatigue effectively throughout the course of the run but also how to achieve a good recovery rate afterwards and maintain the health of their bodies at the same time. Whilst a highly nutritious diet and regular and effective training is essential to this end, supplements such as protein and creatine can also play a role in helping an athlete to fight fatigue whilst running, as well as replace any lost foods and minerals from their bodies as a result of this and recover better and faster once their run has ended.
One of the negative side effects of long distance running is the build up of lactic acid or lactate in one's muscles which can lead to pain and fatigue. Thankfully there are good supplements available that can prevent this build up, such as protein powder and creatine. However, whilst both these can be effective in preventing the accumulation of lactic acid they each have other different roles to play in one's body. Protein, for example, is primarily associated with repair and muscle growth, whereas creatine is more like a fuel as it provides energy production and can thus help one endure a more intense run and also assist with the rate of the growth of muscles.
As protein powder and creatine supplements can provide equal benefits in one respect and different ones in another, some long distance runners feel they should take both and so reap more benefits in that they may be able to run longer and faster and yet still experience less exhaustion during the course of the run and better recovery at the end of it.
In addition to protein powder and creatine, some runners take the amino acid L-Arginine which is understood to improve the circulation as well as prevent the build up of lactic acid and subsequently make a long distance run somewhat easier.
Interestingly, Beta Alanine is the "new kid on the block" so to speak in the nutritional arena and has been referred to as the new creatine. Furthermore, its usage is becoming increasingly considered by long distance runners and other athletes who wish to enhance both strength and endurance during the course of their athletic activities. Nevertheless, scientific study into this amino acid is still in its infancy and it is felt that further research is necessary before one can truly ascertain what Beta Alanine's real benefits are.
Whilst it is very important to consider what kind of supplements to take both before and during a long distance run, such as protein powder and creatine, it is important not to forget to sensibly supplement at the end of the run too as if a runner does not then they run the very real risk of the breakdown of muscle tissue, which can become worse over time. Fortunately, however, there are some excellent products on the market such as digestible proteins to enhance the repair of muscle tissue, as well as carbohydrates which are understood to restore flagging energy levels.
Due to the ever growing range of supplements, including protein powder and creatine, that may assist a long distance runner, it is becoming increasingly difficult to know just what is the best supplement to take to suit one's own particular needs and requirements. Therefore, it is wise to heed the advice of a qualified sports nutritionist where taking supplements is concerned, whatever sport one may participate in. This is particularly advisable to those who regularly take long distance runs as their need for supplementation could be more so than it is for people who pursue less demanding sports.
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