ProLine Sports, Nutrition Blog

Supplements for Runners Part 2: Whey Protein and Calcium

Protein is the name of the game when it comes to endurance. This building block is a very important piece of a healthy runner's puzzle. So is calcium, which is key to building strong bones.

Protein and calcium are two of the most powerful substances in our bodies and are found in each and every one of our cells. When calcium is combined with a high-protein diet, absorption is increased and bones stay stronger. 

Endurance runners may not be getting enough of these two nutrients in their diets and should add whey protein and calcium supplements to their daily routine. This is especially true for athletes running long distances, training for a special race, or amping up endurance.

Here's how whey protein and calcium can benefit runners.

Whey Protein

Protein keeps the immune system at tip top shape as well as so many other bodily functions. Runners need much more protein in their daily diet than they can get from food, so whey protein is an excellent supplement choice. 

Whey protein is absorbed by the body more quickly than a food source, and it is lower in calories, fat and lactose. Whey protein also replenishes all the proteins the body uses while running and aids in overall muscle recovery. Another benefit of whey protein is that it has high levels of amino acids that support the immune system. 

If runners don't get enough protein in their bodies, they can become fatigued quickly, be more prone to injuries and eventually lose important muscle mass. Most runners should add approximately 40 to 60 grams of whey protein per day to their diet. 

Runners who would like to lose a few pounds before running a big race should double up on protein. Protein's "thermic effect" aids weight loss. As we digest protein, our bodies amp up calorie burn faster than if it were digesting high-fat or carbohydrate-rich foods. Plus, protein is perfect for keeping us satisfied longer, so we are less likely to binge eat.

Calcium

Many runners do not get enough vitamins and minerals to support their bodies. One of the most overlooked minerals for endurance running is calcium. Most of us already know that calcium is the key to protecting and strengthening our bones and preventing osteoporosis and stress fractures. 

Runners should pay special attention to make sure they are getting enough (and absorbing enough) calcium while training. This is especially important for runners with low body fat counts. Calcium plays an important role in strengthening and repairing the bones after long, hard run.

This important nutrient can be found in foods like dairy products, baked beans, tofu and broccoli, but calcium supplements are a great way to ensure you are getting the right amount. Experts recommend that adult runners consume at least 800 mg of calcium each day. It's much easier to measure this amount with calcium supplements. 

In addition, calcium needs ample amounts of Vitamin D to be absorbed by our bodies, so a combination of calcium and Vitamin D supplements is essential to a runner's health.

Getting enough protein and calcium and knowing how it helps your body is necessary for everyday living and vital during extensive training. Get more information about whey protein, calcium supplements and other valuable tips to keep your body running at ProLine Sports Nutrition's blog. Don't forget to stop by the shop to get all the supplements you need to fuel your training.

Supplements for Runners Part 1: Caffeine and Creatine

If you are interested in or heavily involved in endurance activities, you know the importance of good nutrition to build your body, promote stamina and develop your speed. While most people get the protein and vitamins they need from their daily food consumption, endurance athletes have special nutritional needs.

Supplements may be able to provide you with the edge that you are looking for and compensate for elements that you do not receive from food. It is important, however, that all supplements be researched and taken according to the manufacturer’s direction. In some cases, over consumption of supplements can be harmful, so pay attention to all guidelines.

There are many common nutrients ingredients that support the activities of endurance athletes. For example, iron, calcium and whey protein each provide benefits to runners. Two of the most popular choices, however, are caffeine and creatine. 

Caffeine

Caffeine is a valued supplement for many athletes. In fact, recent studies have shown that more than two-thirds of Olympic athletes use the benefits of caffeine to enhance their performance. 

The most recognized advantage of caffeine is its ability to heighten mental alertness. This is great in the morning to get you moving, but it works equally well in the evening to stimulate performance after a hard day. Another benefit, perhaps of most importance to long-distance runners, is that caffeine improves the body’s ability to use fat as fuel. In doing so, it conserves glycogen, which is essential for high functioning in the last leg of a marathon. 

Caffeine, when used in combination with carbohydrates, has been shown to aid in recovery as well. Researchers discovered that athletes who consumed a combination of caffeine and carbohydrates following a workout had 66 percent more glycogen in their muscles after four hours than athletes who consumed a drink with just carbohydrates.

Moderation is key to determining the amount of caffeine you should consume. The recommendation is about 550 milligrams per day which is equal to roughly five cups of coffee. 

Creatine

Creatine as a performance enhancement supplement has been used by athletes to improve muscle strength, size and power. These are terms that are not often used when considering a supplement for endurance athletes, however. 

Creatine aids in muscle recovery. When used correctly, it can benefit endurance runners as well. While using creatine before or during a race event is not recommended, it can provide runners benefits during training. 

Long distance runners use interval training to build running speed and performance. This is where creatine can help. During high-intensity training sessions, it can improve speed and efficiency. It can also decrease the amount of recovery time needed. These improvements during training translate into improvements on race day. 

ProLine Sports Nutrition can give endurance athletes the edge they need to perform at optimal levels. Visit our website today for more information on specific products and ongoing promotions. 

Whether you are an amateur, professional or elite endurance athlete, ProLine Sports Nutrition has the information and supplements to help you perform your best. 

Check back soon for part 2 of this series on supplements for runners!