10 nutrients for runners that will add energy, regenerate and strengthen the joints
You feel that despite a balanced diet, you lack something to be in full shape. Nutrients can be helpful here. Our review of 10 nutrients will help you in choosing the right product. Applied in the right way, they will add strength, help in regeneration and treatment of injuries.
Energy – train harder, run faster
Depending on your goals, you’ll improve the results with these products.
For start: Caffeine
Caffeine is good to start before the run in a marathon. One of the substances tested so thoroughly on athletes. Scientific studies have confirmed its effectiveness. You can run with your constant load, feel less tired, or train harder and delay fatigue. In addition, Pure Caffeine promotes fat burning and accelerates regeneration.
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Pure Caffeine Tablets £5
Hard workout: Coenzyme Q10
These capsules are good for hard workouts. Coenzyme Q10 is a key component of mitochondria, i.e. our small cellular power plants. They transform energy from fatty acids and carbohydrates into ATP – fuel burned in cells. Coenzyme Q10 accelerates regeneration. It neutralizes free radicals that are formed during a long run.
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Co Enzyme Q10 £14
Fat Burning: L-carnitine
L-carnitine is great for burning fat. This amino acid supports the transport of fatty acids to their final burning sites. Thanks to this, it significantly improves the process of using fat as an energy material. This is very important especially in long distance running. It also increases endurance and reduces pain.
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100% L-Carnitine Amino Acid £39
More speed: Creatine
Creatine improves speed and also builds muscle strength of runners. However, this has a price: more muscle mass and therefore more weight. For a runner, every kilo less counts, so it’s better to use it only to build power over distances of up to 5 and 10 km. Take creatine, for example, 4-6 weeks before the start.
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Creatine Monohydrate Powder £7
Regeneration – repair your muscles and improve your result
If you overdo it with training, the body will not regenerate properly. Support intensive training with appropriate supplementation.
Muscle reconstruction: Whey Protein Isolate
Good for muscle is Whey Protein Isolate which quickly absorbs and immediately starts muscle repair mode. Research at McMaster University in Canada proves that high-quality protein should be delivered 20 minutes after intense strength training. Then you need it most to avoid “eating” muscles.
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Impact Whey Isolate £26
For better sleep and cramps: ZMA
ZMA – this abbreviation hides a combination of zinc, magnesium and vitamin B6. Studies confirm that ZMA supports the body’s immune functions. Magnesium improves muscle work during hard workouts, and helps to relax them in the evening, which results in a peaceful and deep sleep. ZMA gives you a nice regenerative kick after training.
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ZMA® Capsules £14
Good for tough training: Alpha Lipoic Acid
ALA is an essential coenzyme involved in fat and carbohydrate metabolism, facilitating energy acquisition. It improves the use of glucose in the muscle cells for energy production and increased endurance. It is also a powerful antioxidant that improves body regeneration.
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Alpha Lipoic Acid Capsules £17
Maintenance – strengthen your health, run without injury
These 3 products will prepare and strengthen your body for the effort.
Strong bones: Calcium & Vitamin D3
Runners with a low BMI must be aware of the risk of bone damage. If you are not a fan of dairy products, we recommend you supplement with calcium and vitamin D3. Gentlemen should not exceed 2500 mg calcium per day (1000 mg recommended). Calcium can contribute to arterial embolism. Deficiencies in vitamin D can also lead to kidney and bowel disorders (e.g. constipation), bone pain or an increased risk of fractures.
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Calcium & Vitamin D3 Tablets £11
Healthy joints: Glucosamine Chondroitin
Glucosamine can regenerate cartilage and has anti-inflammatory properties. Researchers from Queens College, Canada, admitted that it also helps reduce joint pain, and studies from the International Journal of Research in Sports have shown that it has beneficial effects on knee flexibility. Chondroitin, in turn, concentrates protective liquids and minerals in cartilage. Do not expect effects immediately: they come after a few weeks of using supplementation.
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Glucosamine Chondroitin Capsules £24
Fat burning: Conjugated Linoleic Acid (CLA)
CLA makes your fat deposits easier to use as fuel during your run. Conjugated linoleic acid is therefore useful as a dietary supplement regulating body weight. Research published in the Journal of International Medical Research proves that volunteers in the 12-week training program and CLA supplementation significantly reduced their body fat.
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