Supplements Made Easy – Part 2

By Jonathan Faccone

This is Part 2 in my “Supplements Made Easy” Series for runners and other endurance athletes. Make sure to also go back and read Part 1 and Part3.

Below is what all endurance athletes and runners should keep in mind before buying supplements.

Stick to the Basics:

There is no better way to start then beginning with the most important nutrient of them all, water. Water is the most abundant nutrient in the human body and has a wide variety of responsibilities from delivering oxygen and nutrients to different parts of the body as well as reducing friction between joints to facilitate movement.

Remaining hydrated before, during, and after running and endurance events is not only important for peak performance, but optimal recovery and overall health.

GES (Glucose-electrolyte solutions) is just the scientific term which simply means a sport drink containing water, carbohydrates, and electrolytes. Research continually indicates that when drinking a solution with the appropriate amount of carbohydrates can help maintain your body temperature as effectively as water and may enhance performance during prolonged exercise.

In addition, sports drinks contain a sufficient amount of electrolytes which are important after endurance activities. A GES is a necessity for any runner and endurance athlete – and can be absorbed via Gatorade, Jelly Belly Sport Beans, and much more.

Whey protein powder, when taken as part of your recovery, may maximize the rate of muscle glycogen resynthesis and promote recovery. A recent study conducted at James Madison University by Saunders and his colleagues discovered the addition of whey protein (1.8% concentration) to post-workout carbohydrate intake reduced post-exercise creatine phosphokinase levels, an indicator of muscular damage, by 83% as compared to athletes only consuming carbohydrates. This study supports the contention that whey protein has a potential ergogenic effect for endurance athletes engaged in intense training.

Read Part 3 of “Supplements Made Easy” and learn about the most important supplements and how to shop for them.

 

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