The fitFAQsTop 5 Running Supplements
For what was initially going to be a brief article on the top 5 supplements to take during marathon training, I realised that it was irresponsible to simply give you a list of supplements to take without first highlighting the possible risks of supplementation and indeed if there was a need to take them at all.
Supplements are not smarties and if taken irresponsibly are more likely to hinder your marathon preparations than help them.
The crazy world of food and sports supplements is worth an astronomical amount of money and despite the economic downturn, there doesn't appear to be any signs of it slowing down.
The industry, world-wide, is estimated to be worth upwards of $50 Billion. Now that's big business.
Eeny Meeny Miny Mo
As a personal trainer and s
omeone who has trained countless people for marathons, I have come across many runners who swear by their supplements and would never dream of training without them.
Although many are fairly standard choices, there have been some instances where runners have been colossally ripped off by over-priced and next to useless products, so hopefully this article will help to set the record straight and give you confidence in your purchases, if you decide that supplements are worth taking.
Taking an "Eeny Meeny Miny Mo" approach to food supplements, usually based on the quality of the packaging and marketing of the product, isn't a smart way to shop but it is a sure fire way to waste your money on something your body doesn't need.
Are Supplements necessary at all?
This question is regularly brought up by the media, often with well-respected Scientists on both sides of the argument contradicting each other's research.
One boffin in a white coat will come out claiming that their studies have definitively proven that certain food supplements are effective, whilst another will contradict the research and deem them a complete waste of money.
After spending over a decade advising people on how to stay healthy through exercise and nutrition, my opinion on multivitamins and food supplements is simple.
To make the sweeping generalisation that everyone needs to take multivitamins for optimum health is an extreme point of view and one which the bulk of the nutritional science does not uphold.
However, as a runner in training for an endurance event, I believe that in some cases the need for certain supplements for certain individuals would be beneficial.
For example, some women are susceptible to low iron levels, particularly at certain times of the month, so throw in long distance running 3 times a week and the chance of becoming anaemic increases. In cases like this, iron supplementation is certainly worth considering - however iron rich foods such as red meat, shellfish and apricots should be top of the menu.
At the end of the day, it is your money and if you want to take a range of food supplements - more for psychological reasons than physiological - then they are unlikely to do you much harm. However, that's not to say they won't. There are plenty of individual circumstances where supplementation is not wise so car must be taken and consultation with a nutritionist is always recommended.
Remember certain, pharmaceutical drugs infer with food supplements, so if you are taking prescription medication, seek advice from your GP.
The fitFAQs Top 5 Marathon Training Food Supplements
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Vitamin C
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Multivitamin
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zinc
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Iron
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Oily fish (omega 3)
Vitamin C
Without doubt, vitamin C is the most popular supplement taken in the UK and with good reason. It's antioxidant properties help to fight substances called Free Radicals in the body, helping to fight a range of diseases from heart disease to cancer.
The importance of vitamin C for marathon runners is that the more exercise we do, the higher our production of free radicals, so to help fight them vitamin C is essential (as are it other partners is crime in Vitamins A and E).
Along with Zinc (see later) vitamin is also a great immune booster and has been proven to help distance runners be protected from ill health. In one study, it was found that long distance runners had a reduced instance of chest infections after supplementing with 600mg of vitamin C for 3 weeks prior to a race.
Although we should get plenty of vitamin C from our diets (fruit, potatoes, brightly coloured vegetables), supplementation can give you a little helping hand to ensure you have enough to meet your antioxidant needs.
Multivitamin
For anyone partaking in sport, and certainly anyone who has an embarrassingly poor diet (nothing to be proud of) a high quality multivitamin can help to ensure your body has a good supply of vitamins, which may be lacking from a wholesome, healthy diet.
Be warned though, the B vitamins in them will make you urine turn bright yellow, so don't be alarmed.
There is a wide range of choice of multivitamins on the market and it's often very diffcult to know which brand and potency is right for you. My advice is to ask a nutritonal advisor what they think is right for you.
For some people a high strength multivitamin supplement might be too much, particularly if other supplements are also being taken, so if in doubt ask advice or be cautious and chose a low strength one.
Zinc
As good for you as running is, when the intensity of your training starts to increase, your immune system can actually be compromised temporarily after a training session, so any steps you can take to boost your immunity can only be a good thing.
Nutritionally, a balanced diet should provide you with all the nutrients you need to maximise your immune defences, but supplementing with Zinc could also help.
Zinc is a fantastic immune booster and as it is often poorly absorbed by the body (foods such as cereals and plant based foods inhibit absorption) taking a supplement might be a good move, especially if you think your immune system isn't particularly strong anyway.
Iron
Although the body is very efficient at storing iron, if we let levels get too low, running performance can be severely compromised. Iron is responsible for carrying oxygen to the working muscles and if we have insufficient amounts in our blood, we can end up under performing and feeling lethargic, breathless and light headed.
Women in particular are prone to iron deficiency so care must be taken that you eat a wholesome diet, rich in red meat, fish and fresh vegetables.
If you think supplementation is needed, by all means feel free, but be careful not to over consume iron. Excess iron in the blood increases you risk of infections and digestive problems.
It's also worth noting that vitamin C help to aid the absorption of iron, so if you take iron supplementation - pick up some vitamin C as well.
Fish Oil (Omega 3)
Natural fish oil is perhaps the most underrated nutrient in our diets. Numerous studies have conclusively shown that fish oil in the form of omega 3 can help a range of health issues such as prevent heart disease, reduce inflammation, increase energy levels, improve oxygen delivery and help increase exercise duration.
Enough said really.
Although in an ideal world you should get your omega 3 from natural sources such as salmon, herring, mackerel and sardines, you can also buy it in supplement form - useful if you aren't a big fish eater.