Diet Supplements for Runners

Many endurance athletes choose to add supplements to their diet to aid in training and recovery. While many supplements are out there to help runners run longer distances and cut their times down, most supplements for endurance athletes are designed to aid runners in their training. The most effective supplements for endurance athletes help them to stave off injury and to minimize recovery times after a hard workout, allowing them to train more often and more effectively.

Glucosamine/Chondroitin

Naturally occurring in the human body, glucosamine and chondroitin are popular among distance athletes for their reputation for reducing joint pain, particularly in the knees. Over the counter glucosamine is generally derived from the exoskeletons of shellfish, and chondroitin generally comes from shark and cow cartilage, and both are said to promote the healing of joint cartilage. In a 1999 study of the effects of glucosamine and chondroitin on a group of Navy SEALS suffering from knee osteoarthritis, the supplements were found to alleviate knee pain in participants.

Omega 3 Fatty Acids

Omega 3 fatty acids are commonly found in fish, flaxseeds and canola oils, and they are thought of as a beneficial alternative to chemical anti-inflammatories such as ibuprofen. Registered dietitian Dawn Jackson Blatner called Omega 3's "one of the key nutrients every runner should have in their diet" for their ability to reduce joint pain and inflammation in athletes, by enhancing the body's ability to create a natural anti-inflammatory called prostaglandin E3, which helps the body keep inflammation to a minimum and recover faster after a hard workout.

Recovery Shakes

One of the most important nutritional times for a runner is right after a workout, since the right nutrition immediately after a workout can speed up a runner's recovery, minimizing muscle soreness and getting a runner back on the road or trail. Powerbar's Recovery Drink mix is a cocktail of recovery supplements--electrolytes and sodium replenish nutrients, while carbohydrates restore glycogen, and protein helps to rebuild muscle. In a review on Runnersworld.com, its triathlete tester noted that he enjoyed the Recovery Drink's taste and that he "felt it reduced muscle soreness and improved recovery."

References

• Runners World: Injury Prevention: Can Supplements Prevent Knee Pain?
• Runners World: The Fats of Life