Supplements - JP Fitness Forums

ReadyDad · 11-01-2006, 03:39 PM

Are there supplements that are generally agreed to be helpful to endurance runners, in the way that creatine is considered helpful for serious lifters?

I already take a daily multi-vitamin and have become a lacto-ovo vegatarian to support a distance-running lifestyle.

Just curious.

Lost Dog · 11-01-2006, 11:32 PM

Curious. How does being a vegetarian support distance running?

BamaDave · 11-02-2006, 06:04 AM

The only thing I have read is that it is very beneficial to take in fast carbs and protein right after a run to help facilitate muscle recovery. Very similar to recommendations for weightlifting. I almost always drink a Gatorade/Whey mix immediately after a run. The recommended ratio is 4 or 5:1 of carb grams : protein grams. I sometimes go higher on the protein, though, depending on how much protein I had for breakfast pre-run. Usually I take 150-200 calories worth of the Gatorade (3-4 servings) plus however much powdered whey I want to add. 4 or 5:1 carb : protein endurance drink is also supposed to be beneficial to drink during long runs, so I always take that now in my fuel belt bottles when out for runs in the upper teens to 20+ mile range.

If you don't want to mix your own stuff, sports nutrition stores should sell Accelerade, which is already pre-mixed. Accelerade is supposed to contain an optimal sugar as well for fast delivery to the muscles. I stopped buying it, because it's a lot cheaper to just mix Gatorade + Whey, even if Gatorade doesn't contain the optimal sugar.

If you're only becoming a lacto-ovo vegetarian to support your running, I don't know why that would be beneficial offhand. There are a lot of vegetarians on the running forums' nutrition sections, but if you read through a lot of their "daily" food menus they post, you'll quickly figure out that a lot of them are younger women with eating disorders (seriously!!). I'm definitely not saying that vegetarian = eating disorder... it's just a characteristic of those particular forums. In general, runners seem less nutritionally-obsessed than weight trainers, and so I think greater proportion of runners who are obsessed enough to post in those forums actually have eating disorders. And a fair number of people with eating disorders also seem to engage in high calorie burn exercise like running AND become vegetarians to help justify excluding a lot of foods out of their diets.

RobertT · 11-02-2006, 07:55 AM

Articles and research references I've read over the years have me currently taking:

Policosanol
Glucosamine/Chrondotin/MSM
Quercitin/Bromelain
Fish oil

I also take a multi-vitamin and an 81 mg aspirin daily.

I know there are conflicting reports regarding the effectiveness of some of those listed, but I believe I can attribute a part of my ability to continue training hard at my age to these supps.

For post hard training, running, biking, swimming, or lifting, I've been taking a can of Slim-Fast. It's supposed to contain the right stuff in the right concentrations to accelerate healing and recovery. Again, speaking for myself, I've been pretty pleased with the results.

It's worth pointing out, however, that these things aren't really going to have the effect that creatine may provide, in that they're not intended to allow you to run, bike, or swim faster or be stronger. It's my position that they help the body's recovery from training, which in its turn allows more and harder work-outs.

It's also fair for me to say that the effectiveness of what I take is anecdotal; I wouldn't presume to imply that all of the current research supports why I do what I do.

I'm curious about vegetarian eating aiding distance running as well. Could you clarify?

UpNorth · 11-02-2006, 09:45 AM

Like RobertT I take fish oil (as an anti-inflamatory) and Glucosamine Sulfate (to help the joints). Also like Dave I do the carb/protien drink after my runs.

However, if you are willing to try anything to get that extra edge you could look into Beta Alanine (sp? being sold on T-Nation as Beta-7) and Glycerine loading. The Beta Alanine supposedly increases you work capacity although the research is scarce at this point. The glycerinne loading will allow your body to store more water, hence less chance of dehydration and better performance.

My personal opinion though is that there is no supplement that will enhance your performance, only ones that will help with your recovery.

BamaDave · 11-02-2006, 11:30 AM

I take fish oil too.

ReadyDad · 11-02-2006, 11:40 AM

Quote:

Originally Posted by Lost Dog

Curious. How does being a vegetarian support distance running?

Well, it doesn't make me a faster or better runner, but it supports the lifestyle.

Without running and diet management, I would be in real trouble because my job normally has me sitting at a desk for 8-12 hours per day. It's a great job and very challenging, but I'm not moving around a whole lot. Being a vegetarian helps me control my weight, keeps my digestion right, and helps me feel generally energetic throughout the day.

I am all for recovering faster so I appreciate the thoughts, especially on the fish oil, glucosamine and carb/protein. Thanks.

Lost Dog · 11-02-2006, 11:51 AM

Check out The Paleo Diet for Athletes. It's not vegetarian, that's for sure. It's more eating the way our bodies are "designed" to eat.

Book Review: The Paleo Diet for Athletes