Currently the number of people devotees to street race increases every day. These are people who seek weight loss, quality of life, fun, stress relief, improved performance, etc.
Regardless of the goal, it is important for street racers to seek
guidance both in the training (after all, the workout on the street is more
exhausting and impressive than on the mat, for example) and in the food.
A sports nutritionist should be consulted to adjust the diet and
supplementation to these practitioners or athletes.
Is it worth the use of
supplements in running?
The market for supplements is
constantly growing and publicity related
to these products is becoming more
and more aggressive.
Promises of quick results, significant
improvement in performance, not
to mention weight loss in the
pursuit of the perfect body.
Is it worth the use of supplements in running?
A food supplement is, as the name implies,
a supplement and its
purpose is to supplement a
healthy and balanced diet but
does not replace it.
But the truth is that one of the main
reasons given by athletes to consume supplements,
continues to be the correction
of dietary mistakes
In an effort of long duration and variable intensity, as
the middle and long distance running, it is intended primarily to maximize reserves
and endurance.
Generally, are efforts that
do not involve an effort to speed
or maximum explosion nor a significant muscle
mass gain. However, it is a mode in which the muscle
damage is significant and may
impair recovery, thereby delaying a good performance.
The other particularity
of running modalities are the
needs during the
race, since it becomes impractical
to eat solid
food when you
want to provide quick and easily digestible energy, supplements turn out to be viable alternatives.
Sports drinks are a key ally in the hydration and replacement of electrolytes lost in sweat.
Supplements in gel
The replacement of carbohydrate, water and
electrolytes during
long training
and competition is important and therefore there are dietary supplements for this purpose.
It is found in powder form for dilution in water and also in gel form, which is most
recommended because of its effectiveness and does not
interrupt the
athlete's physical
work to prepare the supplement.
Some gel composite food substances have carbohydrate supplements such as vitamins and amino acids to further improve athletic
performance.
These supplements, in the form of gel, win the preferences of athletes. When
consumed properly, food supplements, such as carbohydrate in the form of gel, bring plenty of benefits.
Next I will
list some of
the supplements most suitable for the running practice, bringing benefits in agility, endurance and muscle recovery. They should be used provided that the food plan is already correct.
1 - Gainer / Meal replacement
The calorie are nothing more than a mixture of carbohydrates, proteins, fats, vitamins and minerals, that is, many of them are considered meal replacements because they have all the nutrients we need.
They can increase
daily calorie
intake, in a healthy way, thus
enabling a positive
energy balance necessary to runners who have a very high loss
of energy.
However, this type of
supplement should not
be used for people
wanting to lose
weight, only to
those who can
not eat a lot
and wanting to put more calories in the diet.
2 - Proteins and amino acids
Proteins (whey protein, casein,
albumin, etc.), are generally used to improve muscle recovery, power gain and output power during exercise.
They can be used in pre-workout, post-workout, upon
waking and before bed, remembering that whey is rapidly absorbed and casein, albumin and soy, are of
middle-slow absorption.
Upon waking and after
training the best option is those of rapid digestion and before training and before bed, those of medium-slow absorption.
The amino acids (BCAA, glutamine, arginine) improve muscle strength, regenerate the immune system and perform maintenance of muscle mass. Excellent for recovery, very important for those who train every day or feel sore
muscles.
3- Stimulants
Stimulants are very interesting for those who
want to improve performance, focus, agility and even burn excess fats. The most
recommended are supplements and/or manipulated formulas containing caffeine,
green tea, inositol, citrus aurantium, taurine, fucus, mate, etc.
4-
Carbohydrates
They can be used as powder, liquid or gel!
Every runner should have a diet and supplementation rich in carbohydrates;
after all, he is the main supplier of energy. Supplements with carbohydrates
can be used before, during and after workouts.
5-
Joint protectors
Are supplements containing chondroitin,
glucosamine and MSM. Are excellent to protect and lubricate knees and ankles
often injured in the race, and then the goal is prevention and relief of
existing pain, avoiding serious injury and surgery in the future.
6 -
Isotonic
Sports drinks are great for intense workouts,
days of competition, etc., after all, besides having carbohydrates, which keeps
the glucose level in the blood, they also contain minerals lost during
sweating, so they help to replace fluids, carbohydrates and minerals,
preventing dehydration, cramps, dizziness, malaise, etc.
They can also be used before, during and after
workouts and even throughout the day as well.
Important: The information provided is not
individualized, so a nutritionist should be consulted before starting a diet.
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