3 things crucial for runners

Electrolytes 

For a runner, keeping your electrolytes balanced is key for successful training and optimum performance. If your electrolytes are imbalanced, you could potentially compromise the success of your next run because of muscle fatigue or cramping.  While running you lose electrolytes through your sweat, mainly sodium and potassium. Potassium permits the movement of fluids and nutrients across cell membranes, thus allowing them to carry on their metabolic activities such as contracting muscles. Without sufficient electrolytes, your muscle cells can’t generate the necessary nerve impulses that control muscle contraction.

Of course, you can always opt for electrolyte drinks like Gatorade, Powerade, Hammer Fizz, Nuun, ect., but those take upwards of 2 hours to begin breaking down to a level your body can use. When you’re replenishing electrolytes on the run, your performace depends on rapid absorption and uptake of electrolytes. When selecting an electroyte supplement, consider the time it takes your body to absorb them, and realize how vital they are to performance.

Amino Acids 

Studies show that consumption of BCAA’s during exercise can have an anti-catabolic effect (slows muscle break down). Specifically, leucine can stimulate muscle protein synthesis (Lynch, 2003). When combined with carbohydrates during exercise, BCAA’s stimulate protein synthesis and maintain whole body protein balance better than carbohydrates alone (Koopman, 2005). When BCAA’s were consumed during resistance training studies found a significant reduction in delayed onset muscle soreness (a.k.a. DOMS). Additionally, when athletes consumed 12 grams of BCAA’s, they experienced reduced muscle breakdown and fatigue (Tang, 2006).

In another, more recent study (Matsumoto, 2007), athlets who consumed BCAA’s and arginine, along with carbohydrates, at the beginning of a one-hour moderate exercise session, showed decreased muscle breakdown.  Previous studies have shown that higher doses of BCAA’s produce a positive effect, but this study provided evidence that even a low amount of BCAA’s can be beneficial in preventing muscle breakdown. 

[read entire article here http://firstendurance.com/amino-acids-their-role-in-endurance-training/]

Caffeine

Moderate amounts of caffeine are increasingly being used to enhance endurance, particularly in the mid to latter stages of a race. Caffeine’s effect lasts for around an hour but its levels will take some time to peak in the bloodstream, typically between 30 and 60 minutes. So, for events which are shorter than 90 minutes, you will need to take the total dose beforehand to get any benefit. For marathons or ultra-runs, runners are advised to save the caffeine for when they need it most, for example, mile 20 of the marathon, when you’re starting to hit the wall. A variety of studies have found that doses of caffeine improves sprinting and motor skills performance in rugby and football players, as well as the agility of many other athletes.

 

Getting them all 

There are suplements available such as NanoHydr8 who has an exclusive licence for Nano Hydrozome Techecnology. This technology enhances absorption rates and percentage of total nutrient absorption dramatically. NanoHydr8 does this by breaking down the nutrients to a size that is hudreds of times smaller than found in traditional supplements. NanoHydr8 has combined the hydration of electolytes, recovery of amino acids, energy of caffeine and the benefits of so many other nutrients into one easy-to-use product. 

 

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