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Does anybody recomend any suplements to help with long distance runnin? GNC and Vitamin shop where recomending NO2 Black and this other stuff called VO2 max. I am already taking vitamins. Has anybody tried any of this other stuff or is it better just to eat right and drink lots of water?
Personally I don't use them or recommend them. It's hard to tell, or even find out, exactly what's in them. Some of them contain substances that are banned by USATF and other race sanctioning bodies. Even the pros often don't know. An example: http://jamaica-gleaner.com/gleaner/20140109/sports/sports1.html. Eat a good diet, and stay hydrated.
Specialists in sports nutrition recommend that runners take BCAA before, during and after their training. These products are often in the form of capsules or tablets.
I asked Nicolas Aubineau, dietician nutritionist to answer three questions on this topic.
To see their website : http://www.nicolas-aubineau.com/
Can you remind us what the BCAA?
Often called BCAA or AAR (Branched-Chain Amino Acids and Amino Acids Branched), leucine, isoleucine and valine are essential or non-essential amino acid synthesized by the body and must be provided exogenously via the supply.
They are useful after exercise?
Yes, protein anabolism in the year ("reconstruction of muscle"), during the recovery period depends heavily on the availability of amino acids including BCAA.
Indeed, the recovery of protein synthesis after stopping exercise is important, and it is during this period that the availability of amino acids to be optimal for the reconstruction of damaged proteins during the active phase.
For more post stress period: http://wp.me/p49nvm-gA
They are useful during exercise?
The addition of branched chain amino acids in the runner may decrease the net rate of muscle protein degradation and delay the reduction in stocks of muscle glycogen during exercise.
In addition, they can help delay the onset of central fatigue and improve attentional capacity for the realization of a long-term exercise such marathon, ultra ....
In addition, be aware that certain amino acids can be oxidized for energy production and only a few amino acids such as BCAAs can be directly oxidized in muscle.
Finally, some runners do not want to use food supplements and other BCAA estimate the price too high. Is it possible to replace them with natural products?
In terms of food, all vegetable and animal protein sources provide these BCAA: meat, fish, eggs, dairy products, cereals, legumes ... The diversity and variety is the basis of the nutritional balance "connected"!
- A legume soup with milk or vegetable juice such soy, almond, rice ... A mixture of cereals with legumes ... A juice algae for the brave ... Creams tapioca can do the trick too. Solid solutions and available to runners! ;)
Nicolas thank you for your answers!
My opinion: I do not use the BCAA after exercise than during my periods of very intensive training (marathon or ultra trail map). Unlike with conventional dietary intake is their almost immediate availability for faster action. For other periods, a balanced diet seems to me sufficient. On competitions exceeding 42 km, I'll probably use BCAA during the course.