Health Supplements – The Firepower for Marathon Training & Beyond Part-6
Beta Alanine
Being one of the non-essential amino acids, beta alanine is probably the only naturally occuring amino acids at the moment. Unlike other amino acids, this doesn’t play a role in protein builds. However, it works wonders during high intensity workouts by elevating muscle carnosine levels, muscular builds and endurance capacity.
How Beta Alanine Helps Marathoners?
Beta Alanine aids in developing muscle mass and power. This enables marathoners to push those muscles a little harder than usual without much fatigue and soreness. This facilitates prolonged training and therefore can yield better results. For those marathoners who target the negative split, beta alanine helps a great deal. Being a carnosine booster, it aids in keeping pH levels healthy. This reduces muscle fatigue and hence improves athletic endurance.
Turmeric
If there is one spice that needs to be a part of the daily diet of athletes, it is turmeric! Turmeric has been used for thousands of years as a holistic medicine to treat body ailments. It is a superfood that contains curcumin which is a very powerful antioxidant with plenty of nutrients and restorative properties that ensures that the mind and body stays in the pink of health. The medicinal properties of turmeric include phytonutrients, antioxidants, anti-inflammatory compounds and high levels of nutrients. Continuous use of turmeric helps prevent cancer, Alzheimer’s, arthritis and diabetes.
How Turmeric Helps Marathoners?
As marathoners train extensively for the long haul, we are susceptible to inflamed muscles and joints. Pounding the pavement for miles on end, we are compelled to be vary of inflammation and muscle soreness. By consuming turmeric as a post run supplement, we can either curb the pain or assuage it.
- For Muscle and Joint Inflammation: Long distance runs cause muscle inflammations and pain such that at times it can even last for up to 7 days at a stretch. Turmeric supplementation reduces acute and chronic inflammation and also decreases its sensitivity to pain stimuli.
- For Plantar Fasciitis: Plantar Fasciitis is a common occurrence among marathoners. This condition causes immense pain on the heel. This is due to wear and tear of the plantar fascia which is a web-like ligament that syncs the heel with the front potion of the foot. The plantar fascia suffers as a result of frequent running and strenuous workouts that the body is put through. The curcumin content in turmeric can reduce the inflammatory responses by reducing inflammatory eicosanoids at the point of trauma, thereby making this an apt choice for runners.
Turmeric – Raw or Supplements?
In India, we are blessed to be habituated to include turmeric as part of our everyday food. However, it is noteworthy that powdered turmeric is raw, contains rich curcumin but the cooking process can impact its anti-inflammatory capabilities. Taking raw turmeric with lukewarm or cold milk is recommended. Else, it is best to take turmeric supplements instead.
Note: When buying turmeric supplements ensure that you choose a standardised brand that contains 95% curcumin content.
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.
