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Can Runners Benefit From Pre-Workout Supplements?
Which Ingredients Provide The Benefits That A Runner Would Want?
Lets get one thing out of the way… There aren’t any supplements out there that will replace a healthy, and well balanced diet. That includes a regular exercise schedule, and plenty of rest to give your body the fuel it really needs. That being said, there are a number of specific ingredients that some pre-workout supplements contain, which can help you out with your training. So, yes, runners can benefit from pre-workout supplements, but they need to be careful with their choice. I’ve listed a few of the most beneficial ingredients (in regards to runners) to look for below. And at the very bottom, you’ll find a list of supplements that fit these criteria.
1. Branched Chain Amino Acids (BCAA’s)
BCAAs are basically the amino acids that function as the building blocks of our muscles. When runner’s are training for long distances, they tend to get their bodies into a catabolic state which actually begins depleting the muscles. By using a supplement with BCAA’s, during or right after your run, you can help to preserve your muscle tissues. They are also known for accelerating your recovery, and reducing soreness after training.
2. L-Glutamine
Glutamine is an amino acid that is found in skeletal muscles. It has been suggested to help replace the amino acids that you work off, similar to the BCAAs above, as well as accelerate your recovery. It has also been shown to increase stamina, and assist in keeping your body hydrated. Oh, and a bonus, helps boost your immune system.
3. Antioxidants
Safe to say that many of us have heard of these, yet most understanding isn’t very complete (mine wasn’t until recently). When we exercise, and put our bodies through physical stress, the cells in our bodies release something we call “free radicals” -which can actually cause damage to our healthy cells. Antioxidants help fight off, and protect our cells from the free radicals. These can be found in a healthy diet of fruits and veggies as well, but still a nice bonus to see in a pre-workout.
4. Nitric Oxide Boosters (Arginine, Citrulline, Nitrates, etc… )
NO boosters are suggested to help improve blood flow through our bodies, by widening our blood vessels and allowing more nutrients to flow through to where they are required. There is also some recent research suggesting that this process may also help to decrease blood pressure as well.
5. Electrolytes
Probably the most important one to see in your pre-workout of choice concerning running or any exercise. Consuming electrolytes help to replenish the nutrients that you are losing due to extended periods of rigorous activity. If you don’t see an “Electrolyte Blend” on the ingredient label, you can look for Calcium, Magnesium, Phosphorus,Potassium and Sodium.
6. Now, what about Caffeine and running?
The answer to this question comes down to individual preference. On the good side, caffeine can provide a boost in energy, wakefulness, and help to burn fat. If you tend to run more casually, or at high intensity (e.g. sprinting) then caffeine may be very beneficial to you. For longer distance runners though, its a bit more complicated. Caffeine is a diuretic which actually promotes dehydration in the body, and will make you need to use the washroom more often. Probably not the best choice, but I have met some long distance runners who liked it.
7. And what about Creatine?
The possibility of beneficial effects of creatine on longer duration exercise has been studied many times, with the conclusion that it may (they’ve always gotta throw the “may” in there) be helpful for endurance, by reducing the effect of lactic acid buildup in your muscles, allowing soreness and fatigue to take longer to set in. But the main activities that Creatine is used for, are fast paced, high intensity types of exercise like sprinting or intervals, where our fast twitch muscles are utilized.
Conclusion:
Yes, runners can benefit from using a pre-workout supplement, but must be careful with their choice. Also, think of what you plan to use it for, either long distance or shorter distances at higher intensity. You’ll have to experiment a bit to find out what works best for you, as it may be different from the next person. Please share you’re findings in the comment section below, or by leaving a comment on the specific supplements review page. Hope you have found this helpful, thank you for reading.
