WHAT SUPP?

Nutritional therapist Rosie Weston selects the supplements you need to aid the strength, stamina and even top-end speed required to become a better runner

Supplements can be a gamechanging addition to a good diet, but where do you start? Here’s a breakdown of the most beneficial supplements for runners. MAGNESIUM is involved in maintaining normal muscle contraction and relaxation. In animal studies, supplementation was also shown to reduce build up of lactate in the blood and delay muscle fatigue. It facilitates energy metabolism and can help to dilate blood vessels, so oxygen and nutrients can circulate faster around the body, especially where they are most needed during exercise and recovery. Large amounts of magnesium are lost when you sweat, so if you’re running a lot you’re going to need to up your intake. Rich sources include dark leafy greens, legumes, nuts and seeds, shellfish, and wholegrains. PREBIOTICS AND PROBIOTICS can influence the gut microbiome, something really important in assisting the digestion and absorption of food. While prebiotics (non-digestible fibre) promote activity and growth of beneficial gut flora, probiotics (like fermented foods) support and replenish the beneficial gut flora diversity. In particular, carbohydrates are turned into short chain fatty acids (SCFAs), which feed the liver cells that are vital in the creation of glucose (used by muscle cells during exercise). Studies have observed that runners eating probiotic yogurt exhibit fewer respiratory symptoms. ANTIOXIDANTS – including vitamins A, C, and E as well as other substances such as anthocyanins (found in red, blue and purple fruit and veg) – are crucial for post-exercise recovery. They neutralise free radicals and support the regeneration of damaged tissues. Vitamin C is required for connective tissue replacement, and Vitamin E helps reduce inflammation and improves blood flow, while Vitamin A supports the maintenance of the myelin sheath (a layer of nerve-protecting cells) and aids nerve transmission. L CARNITINE supplementation has been shown in many studies to enhance exercise capacity, as well as endurance. The body uses it to turn fatty acids into energy and transport them into cells. L-carnitine may also help with recovery after exercise, specifically by alleviating muscle pain and tenderness.