Powering your run: Supplement strategies for during and after
Article by Selby Strider Nick Winn
The range of nutrition, hydration and everything in between now available to athletes has never been broader. Whilst a gulp of water and a banana is enough for some, there is a whole world of gels, chews, powders and supplements that promise to provide the best help during and after a run.
Where do you start? We asked our members what they use to help get them over the finish line.
During activity
For those embarking on long runs or ultras, it’s not uncommon to grapple with nausea or stomach discomfort. One great solution to this problem is Active Root, a ginger-containing supplement. “[It] is really good for nausea on ultras when your stomach may sometimes not want any food although your body needs it (desperately),” says Nick Summerton.
If you find yourself unable to stomach food during a run but still in need of energy, Active Root could be your ideal partner.
Another popular choice to help supplement runs are Kendal energy gels. “During events if I need to use gels, I go with the Kendal ones, they seem kinder on my tummy,” says our Chairwoman Michelle Newton.
Their flasks are also refillable, reducing packaging and making them an environmentally friendly choice.
For those who find gels hard to take, the Revvies strips offer an easy-to-consume alternative. “I tried Revvies strips for the first time yesterday, they seem to have made a difference, much easier to take than gels,” said Kate Brown.
Hydration is also key, and this doesn’t just mean water.
“I have just found salt chews! Absolute game changer!” says Cassie Fennell.
Replenishing electrolytes during your run is essential, and salt chews or salt stick fast chews can provide an easy way to maintain your electrolyte balance, preventing cramping and dehydration.
Finally, keeping those energy levels high towards the end of a long race is vital, and sometimes there is only one thing for it. Sweets offer both simple sugars which can be used as fuel, but also provide a psychological lift. Who doesn’t like a Jelly Baby or Percy Pig? The latter apparently boasts 27g of carbohydrate per ¼ bag, approximately 7g “ppp” (per Percy Pig)!
Supplements for recovery
Getting your recovery right is key, especially training towards a race. One recommended supplement is the Awesome Defence vegan protein powder. “I have taken these on the lead up bought them from Mark at Lion Fitness,” said Paula Fenteman. Protein is vital for muscle recovery and growth, making it a valuable part of any runner’s post-exercise regime.
Daily supplements for ongoing support
For daily use, many runners have found benefits in supplements like Zest Active. This super supplement is packed with 25 ingredients to help support the immune system, boost energy and improve mental wellbeing.
And let’s not forget about the humble vitamin C tablet, either taken alone or dissolved in water. Vitamin C is a powerful antioxidant that can help protect our bodies from damage and boost our immune systems.
Remember that everyone is unique, and what works for one person may not work for another. It’s always a good idea to consult with a healthcare provider before starting any new supplement regime. What’s most important is listening to your body and finding what works best for you. And when you do find that winning combo, don’t forget to share it with the rest of us!