Like all athletes, runners can benefit from a healthy diet designed for their sport. A healthy diet can help boost speed, stamina and endurance during races and practice runs. Adding glucosamine and fish oil to your healthy diet may help you burn more body fat and reduce the risk of knee injuries.
Background
Running requires dedication and physical fitness for success. One of the things that makes running distinctive among sports is the repetitive stress that puts a strain on the lower body's skeletal system, joints, muscles ligaments. According to the American Academy of Orthopaedic Surgeons, running increases the risk of knee pain -- a condition known as runners knee. Fish oil and glucosamine may have distinct benefits to regular runners.
Fish Oil
Fish oil is abundant in omega-3 fatty acids -- fats that have a wide range of health benefits. According to the University of Maryland Medical Center, omega-3 fats from fish oil have been shown to reduce joint pain in people with osteoarthritis of the knee -- a degenerative condition caused by inflammation and repetitive stress. If you're looking to burn more fat during your runs, fish oil may help. A study from the May 2007 "American Journal of Clinical Nutrition" found that supplementing with 6 g of daily fish oil boosted fat burning in a group of exercising volunteers.
Glucosamine
Glucosamine is a naturally occurring compound in the body that's important for the health of your joints. Supplementing with glucosamine may help reduce the wear and tear on your joints from running, a study published in the October 2004 "Japanese Journal of Physical Fitness and Sports Medicine" found. In this study, a group of 13 runners were given daily glucosamine for one month. At the end of a one-month followup period, glucosamine appeared to decrease blood markers of cartilage damage. However, the University of Maryland Medical Center states that studies linking glucosamine to joint and cartilage health have been inconclusive.
Considerations
The University of Maryland Medical Center recommends consuming 2 to 4 g of fish oil in supplement form and approximately 1.5 g of glucosamine. If you're having issues with knee pain, talk to your doctor about treatments. As with all dietary supplements, don't take fish oil or glucosamine without the approval of a physician.
References
- American Academy of Orthopaedic Surgeons: Runner's Knee (Patellofemoral Pain)
- "American Journal of Clinical Nutrition"; Combining Fish-oil Supplements with Regular Aerobic Exercise Improves Body Composition and Cardiovascular Disease Risk Factors.; A.M. Hill et al.; May 2007
- "Japanese Journal of Physical Fitness and Sports Medicine"; Collagen and Glucosamine Supplement Improve the Joint Markers in Humans; S. Muneshige et al.; October 2004
- University of Maryland Medical Center: Glucosamine
- University of Maryland Medical Center: Omega-3 Fatty Acids
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