Health Supplements – The Firepower for Marathon Training & Beyond – Part 5
Electrolytes:
Electrolytes are substances that are present in our body fluids that stimulate neural and muscular activity. Phosphate, magnesium, calcium, chloride, etc. are some of the common electrolytes. However, sodium and potassium are the key electrolytes for our body as it helps in balancing blood pressure and fluid balance. Therefore, it is pertinent to ensure that there is no electrolyte imbalance in the body. Most imbalances can occur through excess alcohol consumption, diarrhoea and vomiting. In the case of endurance training, the body can lose more electrolytes through excessive precipitation due to intensive workouts.
How Electrolytes Help Marathoners?
Electrolyte losses can impair marathon performance to a great extent. Potassium helps in the healthy movement of nutrients and fluids into cell membranes facilitating metabolic responses such a muscle contractions. Runners at times think that water alone will suffice. They can’t be more wrong! If rehydration takes place only in the form of water, without supplementing electrolytes, it can upset the balance of electrolytes in the bloodstream which can lead to hyponatremia, a dangerous condition where the sodium levels in the blood can drop too low.
Just a mere drop in the sodium and potassium levels can lead to muscle cramping and fatigue. Cramps are a way of the body telling you that it is in dire need of electrolytes – it’s like a car that’s run out of petrol! Supplementing electrolytes after specific intervals will keep muscle cramps and fatigue at bay.
Zinc
Being an essential mineral that promotes overall well-being, zinc aids immensely in the healthy functioning of the immune system, apart from promoting protein synthesis and wound healing capacity of the body. In spite of constituting just 2 gms of the human anatomy, zinc works with a hundred different enzymes facilitating energy metabolism. Zinc gets pushed out of the body (in very small quantity) when precipitating and sooner or later a person can become zinc deficient. Studies show us that about 40% of athletes in the world are zinc deficient. Frequent colds are a tell-tale sign of zinc deficiency. If neglected, individuals can become susceptible to bronchitis and other related infections.
How Zinc Helps Marathoners?
Zinc supplementation increases testosterone levels of athletes thereby aiding in the development of strong muscles after an intensive workout. For runners, consumption of zinc will aid in the development of leg muscles which gets the maximum focus during workouts. Promoting protein synthesis, zinc helps maintain muscle mass and strength even after a hectic workout schedule. It also facilitates quick recovery. Similar to Vitamin C, zinc too cannot be stored in excess in the body, but nevertheless it needs to be compensated to ensure that you enjoy the benefits of the mineral.
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.
