supplements for distance runners

[Baddogg]

I have a friend that is a distance runner and he was wondering what supplements woud be good for him. I figured this would be the place to ask.

 

[anthrax]

Ephedrine and others bronchial vasodilatators could help

 

[WindsorDrew]

In my past experience I have found that a compilation of a few sups work well.

beta alanine
gnc sport
Eload
and the
Neutra sea omega 3.

This has worked great for me in recovery and joint health.

Tell your friend if they are serious about running the above will do the trick.

 

[cal62887]

Creatine
Beta Alanine
BCAAs
and Cordyceps


^^^ All proven to help

 

[excitebk]

Millenium makes a few sups with cordygen. One with Citrulline Malate and Cordygen. My roommates uses them and loves them. Just an fyi though the Cordygen UltraV02 is fast acting and can leave your stomach in a mess.

 

[cal62887]

Millenium makes a few sups with cordygen. One with Citrulline Malate and Cordygen. My roommates uses them and loves them. Just an fyi though the Cordygen UltraV02 is fast acting and can leave your stomach in a mess.

CM is another great product.

I would recommend MST's Cordygen and Molecular Nutritions Peak Beta for Beta Alanine.

The time released capsules help for maximum absorption as well as subside any irritating tingles and flush it may give you.

MOLECULAR NUTRITION - PEAK BETA

 

[Berto2]

Here's a page that should help:
Supplements for Long-Distance Runners

NO to creatine. Long distance runners do not need more water weight, they need lean muscle with protein and aminos, including beta alanine

 

[cal62887]

Here's a page that should help:
Supplements for Long-Distance Runners

NO to creatine. Long distance runners do not need more water weight, they need lean muscle with protein and aminos, including beta alanine

And I quote

"As your running intensity increases, more and more lactate is produced with eventually results in your blood becoming more acidic. This is one of the primary causes of fatigue in 5K and 10K races. The Texas A&M study uses the services of 44 volunteers who performed bouts of high intensity interval training on stationary cycles. The study showed that the group that used a creatine supplement produced less post exercise lactic acid. "

"Effects of Creatine in Ammonia and Lactate Levels
In a study(1) that was looking at the effects of creatine in the muscle metabolism and endurance of people with congestive heart failure, researchers found that lactate and ammonia levels were lower on the group supplemented with 20 grams of creatine. These two metabolites increase during exercise, both aerobic and anaerobic, and high levels impair performance and recovery. Therefore, one can conclude that creatine can offer the endurance runner faster recovery from the long runs since supplementing with creatine will enhance the body's metabolism in such a way that allows for better handling of lactate and ammonia levels. "

(1)Andrews R., et al. The effect of dietary creatine supplementation on skeletal muscle metabolism on congestive heart failure. Eur Heart J 1998 Apr; 19(4): 617-22.

(2)Schedel JM, et al. Acute creatine loading enhances human growth hormone secretion. J Sports Med Phys Fitness 2000 Dec;40(4):336-42.

 

[Berto2]

And I quote

"As your running intensity increases, more and more lactate is produced with eventually results in your blood becoming more acidic. This is one of the primary causes of fatigue in 5K and 10K races. The Texas A&M study uses the services of 44 volunteers who performed bouts of high intensity interval training on stationary cycles. The study showed that the group that used a creatine supplement produced less post exercise lactic acid. "

"Effects of Creatine in Ammonia and Lactate Levels
In a study(1) that was looking at the effects of creatine in the muscle metabolism and endurance of people with congestive heart failure, researchers found that lactate and ammonia levels were lower on the group supplemented with 20 grams of creatine. These two metabolites increase during exercise, both aerobic and anaerobic, and high levels impair performance and recovery. Therefore, one can conclude that creatine can offer the endurance runner faster recovery from the long runs since supplementing with creatine will enhance the body's metabolism in such a way that allows for better handling of lactate and ammonia levels. "

(1)Andrews R., et al. The effect of dietary creatine supplementation on skeletal muscle metabolism on congestive heart failure. Eur Heart J 1998 Apr; 19(4): 617-22.

(2)Schedel JM, et al. Acute creatine loading enhances human growth hormone secretion. J Sports Med Phys Fitness 2000 Dec;40(4):336-42.

Hmm, good stuff, thank you.

I'd like to see REAL running performance though, not lactic acid. For the best long-distance runners, every extra ounce of ass they have to carry around can slow them down. So is the benefit of endurance performance counteracted by weighing more from creatine?

Hmm indeed!

 

[cal62887]

Hmm, good stuff, thank you.

I'd like to see REAL running performance though, not lactic acid. For the best long-distance runners, every extra ounce of ass they have to carry around can slow them down. So is the benefit of endurance performance counteracted by weighing more from creatine?

Hmm indeed!

I think you need to look past the direct effects of creatine and look at the indirect effects.

You could also raise creatine levels without adding water weight.

It seems like a good debate