Health Supplements – The Firepower for Marathon Training & Beyond – Part 4
Branched Chain Amino Acids (BCAA) :
Branched chain amino acids (BCAA) are essential health supplements but very similar to Omega 3 fatty acids, the human body isn’t capable of producing it. Intense training can lead to calorie deficits which in turn will take a large chunk off your muscle mass. During high intensity trainings, the body breaks down fats and tissues. You end up losing muscles because the body is using amino acids for energy rather than using it for protein synthesis that aids in muscle building. Consuming BCAA supplements before and after intense workouts can help push the body into a catabolic state where it maintains the muscle mass by focusing on burning just fats.
How BCAA Helps Marathoners?
During intense trainings and workouts, the glycogen levels in the body take a hit. Taking BCAA supplements before such intensive trainings can metabolize these amino acids which prompts the body to use it as an energy source. During long runs or any other endurance training, the body will not be able to manufacture BCAA from food sources alone, hence, taking BCAA supplements will reduce the risk of muscle soreness, illness and low energy levels. Listed here some of the additional benefits it offers for runners…
- Prevents the onset of central fatigue syndrome associated with long runs and intense training sessions
- Helps reduce belly fat and triggers safe weight loss
- Builds lean body mass
- Quickens the recovery process
- Reduces muscle soreness
- Reduces muscle break-down during intense training
- Enhances energy production
- Improves muscle structure
MSM
Methylsulfonylmethane, a mouthful for sure! MSM provides sulphur which is a building block for hair, cartilage, joints, skin and nails. MSM commonly combined with glucosamine chondroitin, has proved to be effective in treating arthritis and is safe to use for increasing joints comfort.
How MSM Helps Marathoners?
Many athletes have found it effective in recovery of soft tissue and joint injuries. The older population of runners may find it more effective in treating joint pains. I personally take 1000 mg of MSM every day. It has helped provide the necessary lubrication for my joints. MSM can also help with injury-related inflammations. Source Naturals, NOW, and Solgar a few of my picks.
Vitamins C & E
It is common knowledge that Vitamins C & E are great antioxidants. These vitamins are an insurance against dietary gaps. It boosts immunity levels and aids in the growth and repair of tissues. However, it is pertinent to note that the human body isn’t acclimatised to store Vitamin C and hence it needs to be supplemented on a daily basis.
How these Vitamins Help Marathoners?
Supplementing Vitamin C boosts immunity and aids in combating the oxidative damage that is caused by exercising and environmental toxins. Endurance training can lead to free radical damages which can come good with the help of Vitamin E. It also helps in supporting the healthy functioning of the cardiovascular system. Both these vitamins are essential for those who follow a vegetarian or vegan diet patterns.
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.
