Running is a seemingly simple sport for those who have a habit of exercising. However, to turn a sport into a habit, you need to have practice and careful preparation to achieve good results.
If you want to become a serious runner, you should take running training courses, use running equipment, as well as learn about eating and recovery. In addition, you also need nutritional supplement needed to maintain fitness.
Choice of supplements based on recovery and performance goals
Beginners will often focus on the recovery factor to allow the body to adapt to the high intensity of exercise. Remember that the next day’s effectiveness depends on the speed of the previous day’s recovery, as well as whether you maintain a moderate running.
There are many who say that Whey can improve running performance. However, Whey won’t do any magic on your running performance. However, it is the way protein is absorbed that is extremely important for muscle recovery.
A complete protein contains an appropriate amount of 9 essential amino acids. These amino acids are needed for many important biological processes including protein building, hormone synthesis, etc.
When you first start running, you should train at different time frames, do short distances, scale down the intensity, then repeat the process above.
When Should Runners Take Whey?
You can use it at any time of the day, especially for runners, it is best 30 minutes – 60 minutes before training, or 2 hours after training.
Before running, drinking protein helps maintain energy, ensuring there is no midway crash because of being too hungry. After a run, taking protein is meant to restore and fuel our bodies with essential amino acids.
how much to drink is enough?
For runners, the amount of protein you need is about 1.2-2.0g/kg/day. On average, you should absorb 1.5g of protein / 1 kg of body weight. If you want to increase muscle mass, the amount of protein you need to consider is about 2g / 1 kg of weight.
For those who run a half marathon or marathon, adequate electrolyte replacement is essential.
The benefit that electrolytes bring to the body is to support running performance. They play an important role in hydration, nerve regulation, muscle function, blood acidity and pressure balance, and more. Electrolytes in the human body include sodium, potassium, magnesium, phosphate, chloride, calcium, and bicarbonate.
More specifically, the electrolytes sodium and potassium play a large role in regulating the body’s water balance when we exercise. When we run, we often sweat a lot and lose natural amounts of water, so electrolyte replacement is a safe and smart way to replenish what we may have lost to maintain performance.
When to compensate for electrolytes for runners?
For athletes who are just starting to run long distances, drinking electrolytes during and after a run is often a good option to replenish electrolytes that are likely to be lost during a workout.
The important thing is that the amount of electrolytes in any given workout can vary quite a bit, so there’s no rule of thumb when it comes to electrolytes. Many electrolyte supplements are calorie-free (or very low) and mix well with water.
BCAAs play an important role in providing the body with important amino acids that contribute to building proteins useful for recovery purposes. For runners, BCAAs are a great supplement to passively increase daily amino acid levels.
When to take BCAAs?
For people who already have a balanced diet, full of protein, there is no need to supplement with BCAAs because you already get enough amino acids in your diet.
However, if you are concerned that you are lacking in your daily amino acid intake or if you are dieting when you start jogging, a BCAA supplement can be an optimal way to help your body recover, plus the content The calories in BCAA are very low, you can mix it with water to add flavor without fear of weight gain.
How much BCAA is enough?
Like electrolytes, the amount of BCAAs needed will vary greatly from person to person. Overall, a typical serving of BCAA supplements will contain about 7g of BCAAs, which is for anyone who eats enough protein for the day.