The warm weather is finally here, and it's great to get out for a run and enjoy the sunshine! In fact, jogging is the sport par excellence for those who don't want to complicate their lives. All you have to do is strap on your running shoes, open the front door and off you go!
Of course, there are many ways to improve your running performance. Whether it's by implementing a runner-specific training program, having a running routine aimed at progression, getting equipment to improve comfort and performance (smartwatch, cap, belt for your water bottle, etc.) or exploring the world of supplements: that's what we're going to talk about today!
Again, supplements aren't essential to performing well, but they can definitely play an interesting role for those who want to try them. So here are my recommendations for a "stack" of interesting supplements for runners 🎉
Electrolytes: Maintaining balance
Among the supplements that can help optimize your runs, electrolytes top the list. These essential minerals, such as sodium, potassium and magnesium, are lost through perspiration during physical exertion. Electrolyte supplements help to maintain the body's water vs. electrolyte balance, promoting better hydration and therefore a possible improvement in performance!
Carbohydrates: energy to go further
Carbohydrates are also an interesting option for runners, providing the energy needed to sustain prolonged effort. Carbohydrate supplements can be taken before, during or after exercise to replenish muscle glycogen stores and maintain a constant energy level.
Protein: For muscle recovery
It's a well-known fact! Protein is essential for muscle recovery and growth. Protein supplements, in powder or bar form, are practical for ensuring adequate protein intake, especially for runners who have increased needs due to their intense physical activity. It's also possible to get enough protein simply through your diet, but supplements give a little boost when you're in a hurry!
Beta-alanine: Delaying muscle fatigue
Beta-alanine is a popular amino acid for its effects on muscle performance. By increasing carnosine levels in muscles, beta-alanine can help delay muscle fatigue and improve endurance during long-duration efforts, such as running. I recommend a maximum of 3.2 grams of beta-alanine per day.
Baking soda: for greater stamina
Finally, baking soda can also have beneficial effects on sporting performance (no, no, it's not just for cakes!). By acting as a buffer, baking soda can help neutralize lactic acid build-up in the muscles, delaying the onset of fatigue and improving the ability to maintain a steady pace while running.
In conclusion, although supplements are not indispensable, as is often repeated, they can be an addition for runners wishing to improve their performance. Whether to optimize hydration, energy, recovery or resistance to fatigue, the supplements presented here can help you achieve your running goals. So don't hesitate to make them part of your training routine!
It's also important to note that many other aspects of your lifestyle can affect your performance, such as your sleep routine, your strength training, your diet, your stress levels and so on. If you're looking for a 360 game plan to optimize your runs, it's best to consult a health professional who can assess you and create a customized plan based on your goals! Until next time!
Félix Daigle, Shop Santé Ambassador
