Health Supplements – The Firepower for Marathon Training & Beyond – Part 1
For anyone flipping through a fitness / athlete magazine, you just cannot miss the massive ads and library of health supplements. Some of those well-sculpted bodies on those pages might overwhelm you beyond compare, but never let that fool you! More often than not, these supplements listed are best suited for certain athletic performances and body building goals, but are these truly the right choices for marathon training or for that matter for endurance?
The answer is NO!
Endurance training is a different ball game! No matter whether it is swimming hundreds of laps in the pool, pushing to 300 kms a week on the cycle or completing the 32 kms long run, endurance athletes focus on continuous activity that tests their will and body like no other. On a mental, physical and energy standpoint, endurance training can be very demanding. The sheer volume of such rigorous training can be overwhelming that it becomes extremely important to supplement the body with the right nutrients, proteins and carbs for such a grind. For this reason, whatever supplements that work for other athletic performances, might not do the trick here.
As if the lengthy training schedules weren’t enough, throw in the time taken to prepare and eat foods that are high on nutrients, you will soon run out of hours in the day! To ensure that you get the best of both worlds, the right supplement stack can save you hours, while boosting your performance and quickening your recovery. Endurance training when combined with the right supplements can take your preparation and performance to another level.
Apart from helping in improvising preparation and performance, supplements can help in quickening recovery time. The right diet supplementation combined with good sleep will offer a torrent of benefits.
The Need for Supplements – A Marathoner’s Perspective
- Running long can lead to long-lasting muscle and joint pains
- Runners require motivation, focus and energy in order to consistently be at the top of their game
- Quick recovery is a necessity
- Runners are susceptible to nutrient deficiencies due to excessive precipitation
- Runners can experience muscle pains and stiffness post their workouts which can lead to bonking
- Nutritious supplements can help maintain good health and running fitness
- The need to train and acclimatise the body for the long haul
It’s All About Balancing it Right
Now that we understand the importance of taking supplements, it is equally imperative to know that you don’t need them all! Consuming the right supplementation that strikes a balance between proteins and vitamins will offer a plethora of positives – some of which I have mentioned below…
– Quick muscle recovery
– Offers better focus, kindles the motivation spirit
– Maximises athletic capabilities
– Increases endurance levels
– Enhances energy levels
– Helps soothe tired and sore muscles
– Reduces inflammation
– Boosts bone and cartilage strength
– Keeps physical and mental fatigue at bay
Before I start giving you the list of essential supplements, I need to stress that supplements help nevertheless, but they will not do all the work for you. A balanced diet and proper training complemented with the right supplements will help you in achieving your training and running goals. Health supplements will give you energy, will aid your recovery, and support your body with some additional nutrients. These aren’t magic pills that will make you run 42 kms without breaking a sweat! Nothing compensates your training effort and healthy dieting habits.
Supplements that Help Marathoners Go the Distance
Omega 3 Fatty Acids (or) Fish Oils
It needs no rocket science to know from where we get Fish Oils! True to its name, fish oils are extracted from fat tissues of certain fish types that have high concentration of Omega 3 fatty acids. These fats offer immense health benefits and promote healthy body functions but unfortunately our physical schema isn’t capable of producing it.
How Fish Oils Help Marathoners?
Extracted from fish tissues, it’s a natural supplement that promotes good health. Its ability to reduce inflammation is one of the biggest benefits it offers marathoners. Endurance training can lead to muscle stiffness and pain accompanied by slight to moderate inflammation in most athletes. Unless you are from a fishing village where fish is a staple food and you eat tons of it with all three meals, you can never have enough of Omega 3. Hence, the best solution here is to consume fish oil supplements.
Whey Protein
Whey protein is a concentrated form of pure protein that is extracted from dairy products. It is one of the popular supplements for any fitness and health goal in the present day. The rich protein content offers an easier alternative to get pure protein into the system. No matter the number of other protein supplements in the market, whey protein tops the charts because of its rich amino acid profile and is loaded with tons of BCAA.
How Whey protein Helps Marathoners?
Endurance training stresses more on longer workouts. Protein keeps your body healthy when it is put to the test. Proteins aid in quick recovery, rebuilding muscle fibres and save the body from running injuries that marathoners are susceptible to. In spite of other protein supplements, whey protein is preferred most by athletes as it digests fast and gets absorbed quickly by the body, unlike other types of protein. The fast absorption rate helps after a long run or a rigorous training workout wherein the necessary amino acids and protein are fed into the system in no time.
To be continued…
Jayanth Murali is based at Chennai, India. One fine day, he decided to substitute smoking with running. Now an avid runner, he has never looked back since then. He has done a bunch of marathons and half marathons over the years. When he is not working, he is usually running or helping people discover the endorphins of endurance.
