ProLine Sports, Nutrition Blog

The Unstoppable Rise of Distance Running

As the sun rose over Boston this morning after another thrilling edition of the iconic Boston Marathon, thousands of exhausted but elated runners began the process of recovering from their 26.2 mile journey. While their blistered feet rested, you could see the gleam of pride and accomplishment in their eyes. Crossing that finish line on Boylston Street is the culmination of months of intense training and preparation for these dedicated distance runners.

The Boston Marathon may be one of the world's most prestigious road racing events, but it represents just one data point in the rapidly growing global phenomenon of distance running. Once viewed as a fringe pursuit for eccentric fitness junkies, marathons, half-marathons, and other long-distance races are now marquee athletic events that attract participants from all walks of life.

The numbers don't lie - race registrations and attendance at running events of all distances have been skyrocketing over the past two decades. According to Running USA, total U.S. race finishers grew from 8.6 million in 2000 to 18.1 million in 2018. Marathon finishers alone surged from 346,000 to nearly 1.1 million over that same period, a staggering 211% increase.

So what is driving this unstoppable rise in distance running's mainstream popularity? Experts point to several key factors:

The "Sportification" of Running
With more people viewing running as a legitimate sport and athletic pursuit rather than just a workout routine, dedicated training plans, proper gear like technical fabrics and hyper-engineered shoes, and racing strategies have become the norm even for weekend warriors.

The Social Fitness Movement
Turning running into a communal activity with run clubs, social media communities, and cheering spectators has made distance events much more fun and motivating for many participants.

The Bucket List Mentality
Completing a marathon or similar daunting physical challenge has become a hugely popular bucket list goal, especially among younger generations. The sense of personal accomplishment and bragging rights are huge drivers of first-time distance runners.

The Health and Wellness Boom
As societal attitudes toward health, fitness, work-life balance, and prioritizing wellness experiences over purely material consumption have shifted, distance running checks a lot of boxes for healthy living.

So whether you're looking to join a local running club, sign up for your first 5K, or make that bucket-list marathon dream a reality, you'll be in good company. Distance running is here to stay and only growing stronger around the globe. Maybe we'll see you out there on the roads or at a future starting line!

The Secret Performance Booster That Will Transform Your Running

As runners, we're always on the hunt for that next secret weapon to help us train harder, race faster, and reach new heights in our performance. From high-tech running shoes to fancy supplements, we'll try just about anything that promises an edge. But what if I told you there's a simple, cost-effective product that could deliver a massive boost in speed and endurance? Something that doesn't require breaking the bank or investing in the latest fad? You'd probably want to know more, right?

Well, my friends, I'm here to let you in on one of the best-kept secrets in the running world: Maurten's Bicarb system. Now, before you roll your eyes at the mention of baking soda, hear me out. Because this isn't your average box of Arm & Hammer. Maurten has figured out a way to harness the performance-enhancing power of sodium bicarbonate (a.k.a. baking soda) without the dreaded stomach issues that have long plagued athletes who've tried to use it as a supplement.

A Quick History Lesson

The idea of using sodium bicarbonate as an ergogenic aid (that's fancy science-speak for a performance booster) is nothing new. In fact, it's been around for decades. The logic behind it is sound: sodium bicarbonate is an alkaline substance that can help neutralize the lactic acid buildup in your muscles during intense exercise. By reducing that burning sensation caused by lactic acid, you can theoretically push harder and longer before fatigue sets in.

The problem, however, has always been the gut-wrenching side effects that come with ingesting large doses of baking soda. Nausea, vomiting, and other unpleasant digestive issues have often derailed athletes' attempts to capitalize on bicarb's benefits. Some would try to mitigate the issues by taking lower doses, but then they wouldn't reap the full performance-enhancing effects.

Enter Maurten and Their Bicarb System

Last year, a Swedish sports nutrition company called Maurten introduced a game-changing solution: the Bicarb System. Through years of research and development, they've figured out a way to deliver an effective dose of sodium bicarbonate without the dreaded side effects. Their secret? A carefully formulated blend of ingredients, including sodium alginate (a natural thickener derived from seaweed) and a precise ratio of bicarbonate to other compounds.

The result is a product that allows athletes to consume a full, performance-boosting dose of bicarb without having to worry about spending the latter half of their workout hugging a toilet bowl. And let me tell you, the effects are nothing short of astonishing.

My Personal Experience: A Newfound Unfair Advantage

This past weekend, I decided to put Maurten's Bicarb System to the test during a 10-mile run – a distance that qualifies as a "long run" for a middle-of-the-pack runner like myself, especially at an elevation of 7,500 feet. I'll be honest, I was a bit skeptical at first. But after following Maurten's instructions for dosing and ingestion, I set out on my run, and the results were mind-blowing.

Within the first couple of miles, I could feel a noticeable boost in my energy levels and overall output. My pace, which typically hovers around 9:30-10:00 minutes per mile for longer efforts at altitude, had suddenly dropped to an eye-popping 8:45-9:00 minute per mile range. And the crazy part? It felt easier than my usual slog.

By the time I finished the 10-mile route, my overall average pace had improved by nearly 30 seconds per mile compared to my previous efforts at that distance and elevation. To put that into perspective, that's a improvement of nearly 5 minutes over the course of a 10-mile run. And for a recreational runner like myself, those kinds of gains are almost unheard of without months (or years) of dedicated training.

The Best Part? It's Cost-Effective and Builds Fitness

Now, I know what you're thinking: "This all sounds great, but performance-enhancing supplements are usually crazy expensive, right?" Well, not in this case. When you break it down, Maurten's Bicarb System is incredibly cost-effective, especially when compared to other running "investments" we make.

For example, those fancy carbon-plated shoes that all the pros are wearing these days? They'll set you back $300 or more, which works out to about $1.50 per mile (assuming you get 200 miles out of a pair of trainers). With Maurten's Bicarb System, you're looking at around $70 for a month's supply (based on using it once per week, which is their recommended protocol for most runners).

So, for a fraction of the cost of a pair of high-end running shoes, you could be unlocking a level of performance that would otherwise take months or years of training to achieve. And unlike those shoes, which merely provide a passive benefit, using Maurten's Bicarb System actively builds your fitness and strength by allowing you to push your body harder than you ever thought possible.

During my 10-mile run, I could feel the burn in my legs and lungs in a way that I rarely experience, even on my most challenging workouts. That's because I was operating at a higher level of output, recruiting more muscle fibers and stressing my cardiovascular system to a greater degree. And while it was challenging in the moment, I knew that level of effort would pay dividends in the form of increased strength and endurance down the road.

Getting Started with Maurten's Bicarb System

If you're intrigued by the potential benefits of Maurten's Bicarb System and want to give it a try, here's my advice: start slow and follow their dosing protocol to the letter. They offer tailored dosages based on your body weight, so you can find the perfect amount that works for you without risking any negative side effects.

For most runners, Maurten recommends starting with one bicarb dose per week, taken 60-90 minutes before a hard workout or long run. This allows your body to adapt to the increased alkalinity and gives you a chance to assess how you respond to the product.

From there, you can experiment with increasing the frequency (up to 2-3 times per week for advanced athletes) or trying different dosages to find your personal sweet spot. But be patient and listen to your body – it may take a few weeks or months to dial in the perfect protocol for you.

The Bottom Line

Whether you're a seasoned veteran or a relative newcomer to the sport, Maurten's Bicarb System is a game-changer that every runner should consider adding to their arsenal. With its ability to deliver a massive performance boost in a cost-effective and side-effect-free manner, it's truly an unfair advantage that could help you smash personal bests and reach new heights in your running journey.

So, what are you waiting for? Give it a try and see for yourself how this simple, science-backed supplement can transform your training and racing. Just be prepared to leave your competitors in the dust!

The Runner's Trots: When Your Legs Aren't the Only Things Racing

As runners, we like to think of ourselves as pretty hardcore athletes - pounding the pavement in any weather, chasing those elusive PRs, practically bathing in electrolyte drinks and energy gels. We tell non-runners things like "Oh, I'm just going out for an easy 10 miler" and chuckle when they gasp in horror. What's a little jaunt around the neighborhood to us, the long distance warriors?

But for all our bravado about high mileage weeks and marathon training plans, there's one opponent that can bring even the most seasoned runners to their knees: the dreaded runner's trots. Yes, I'm talking about those mid-run gastrointestinal issues that can turn a nice Zen-like jaunt into a frantic sprint right back home to your porcelain embrace. It's mother nature's ultimate showstopper, making even Boston Qualifiers weep like babies.

We've all been there - you're feeling great, settled into that perfect rhythm, Endless Runner playlist syncing up flawlessly with your cadence. Those free endorphins are coursing through your veins and you're pretty much convinced you could run straight through the hedges of an English garden maze without missing a beat. And then, without warning, your guts start gurgling like the toilet bowl at a truck stop Denny's the morning after a chili cook-off. Uh oh.

Within seconds your bodily harmonies have turned into a disjointed symphony of gastrointestinal chaos. Gurgles become groans which transmute rapidly into full blown cramps straight from the depths of Hades itself. Now you're rounding every street corner with your butt tightly clenched, desperately hoping the ominous rumbling is just an impending rain shower and not something more...urgent.

What causes these trailside gastronomic tempests you ask? Well, let me break it down for you:

Every runner has their pre-race rituals - whether that's smearing on a generous layer of BodyGlide, pounding a sickening amount of Gu Energy gels, or using the bathroom no less than 12 times in the 3 hours leading up to a race start. All of those things are perfectly normal and necessary for peak performance. But it's those very same rituals that can so often betray you mid-run in a spectacularly uncomfortable way.

See, running and digestion are like celebrity couples - they're both healthy on their own, but try combining them and it's a tabloid meltdown of epic proportions. All that impact jostling agitates the digestive tract like a washing machine full of lawn gnomes on the spin cycle. Add in overly enthusiastic helpings of highly processed pre-race foods and sports supplements, and you've got a real intestinal perfect storm brewing.

Then there's the psychological aspect to consider. Nervous runners = nervous bowels, end of story. You could be chugging along mile after perfectly calm mile but the second your brain starts churning out anxiety over splits or hitting the wall, your gut gets the memo loud and clear. Next thing you know, you're huddled behind a parked car praying nobody walks by during your Footloose audition.

Of course, some people are simply more...let's say "gifted" than others when it comes to gastrointestinal fireworks. These are the folks who were blasting protein farts across the fifth grade classroom and crop dusting unsuspecting mall walkers before they could even run a 5k. Certain foods like dairy, fiber, and spicy fare are essentially trail grenades for their delicate innards. Running just supplies the combustion mechanism to let their 14-year-old boy humor rip in all its pungent glory.

And while products like anti-diarrheal medication and these magical things called "Imodium" can delay the inevitable, runners know copping a squat is simply part of the gig every now and then. It's a harsh truth, but one all seasoned asphalt eaters must accept at some point.

That's why us trotting troopers bond so deeply over shared toilet stories and raucous recounts of desperate parking lot scampers to find a discreet patch of shrubbery. We've all been there. We have the skid marks on our moisture-wicking Lululemon's to prove it.

So really, the runner's trot is one of those great awful equalizers in our sport. It doesn't matter if you're a 4-hour marathoner or getting winded on the 15-minute Ab Solution VHS tape- show up on the roads or trails at some point and you're bound to get interrupted by your own internal starting gun. You just pray nobody sees it going off.

So next time your stomach sounds like it's auditioning for a Bundren Holiday Road Trip remix mid-run, don't get too down about it. Embrace the suck, because sometimes you just get lapped on the racetrack of life. At least when that happens, you've got your entire running crew there to celebrate the hilarity of placing "Leave at Night" signs around your final pre-outhouse lap of shame. Stay classy, running friends.

The Miracle Workout Lotion That Saved My Muscles (And Reputation)

As a fitness enthusiast always chasing new PRs, I've tried every workout supplement and recovery product under the sun. Protein powders? Slammed them by the tub. Foam rollers? Oh yeah, intimately acquainted with those torture devices. BCAAs, beta-alanine, creatine - you name it, I've gulped it down in powder and pill form.

But nothing, and I mean nothing, has revolutionized my training and muscle recovery abilities like Momentous PR Lotion - AKA the most brilliant and delightfully bizarre sports science invention since hydrogen-infused alkaline water. This workout slather is the real deal, and I'm about to break down why it deserves a prime spot in every athlete's locker room.

But first, let me take you back to the dark days before PR Lotion entered my life. I was plagued by the dreaded "bonk" - that soul-crushing point during high-intensity training when your muscles are screaming "STOP!" and filling up with burning lactic acid. I'd be cruising along, smashing rep after rep, only to be relentlessly assaulted by intense fatigue, loss of power, and that miserable "hurt so good" sensation of being trapped in a muscle cramp jacuzzi.

My post-workout life wasn't much better. The next day, it would feel like I got hit by a truck made out of small children's elbows - groaning in agony with debilitating DOMS (that's "delayed onset muscle soreness" for you newbies). Those were dark, dark days filled with limping around and horrific displays of staircase avoidance.

It was bad, folks. Like, potentially giving up exercise to take up extreme basket weaving bad. Which would have been a real kick to the masculinity for a former school athlete who once dreamed of going pro. That is, until I discovered PR Lotion, aka "miracle gel for sore muscles."

This madcap creation is the world's first topical lotion that delivers sodium bicarbonate (baking soda's fancier cousin) directly through your skin and into your working muscles using some kind of freaky dermal voodoo technology. By acting as a buffering agent against rising acid levels in the muscles, PR Lotion allows you to bust through fatigue and maintain peak power output for drastically longer than you could au naturel.

Here's how it works: simply lather up your trusty muscle groups with a liberal coating of PR Lotion pre-workout, let it absorb for a few minutes, and BAM! Your muscles are instantly in fat-burning, acid-buffering beast mode. No more bonking out or pulverizing yourself into a lactic acid grave - the bicarb is buffering all that acid madness on a molecular level so you can keep cranking out reps.

I can't even begin to describe the shock and awe the first time I unleashed PR Lotion on an intense leg day. I was powering through squats and Bulgarian split lunges without that usual feeling of being cemented into the ground. No fading out, no hugging the tank gasping for air - just crisp, powerful movements from start to finish. Then after my workout, I simply showered off and washed away the typical soreness demons that haunt me for days post-leg sesh. It was freaky...and utterly life-changing!

Thanks to PR Lotion, I'm smashing PRs right and left. I'll never go back to relying on shady supplement powders or antacid dixie-cup cocktails to power through grueling workouts. From now on, my muscles are rolling tight with a slick coating of sodium bicarbonate teflon armor for ultimate performance and recovery. You'll find me secured in the discount muscle rub aisle at CVS, loading up on a trunk's worth of this magic moisture.

So if your muscles are being dramatic divas holding you back from gains, do yourself a favor and get your hands on some PR Lotion stat. Just be prepared for some hardcore side effects - like massive pumps, blinding vascularity, and being uncomfortably jacked. You've been warned!

Love the Pain. Slap on PAINCAKES

PAINCAKES™ adhere and mold to skin for a hands-free cold therapy experience, revolutionizing the way cold therapy is applied to post-workout aches, pains. Patented Stick & Stay Technology™ delivers targeted relief from post-workout soreness. 

Cryotherapy is used by physical therapists, occupational therapists, hand therapists, athletic trainers, other rehabilitation professionals, as well as patients at home to reduce swelling and relieve pain without medication. When injuries occur, swelling sometimes follows. One of the best ways to both prevent swelling from happening and stop swelling already occurring is by the application of cold to the site of the injury. The use of cold material causes the blood vessels to constrict, allowing less blood to escape, and thus lessening the effect of swelling. Instead of using plastic bags full of ice water, consider the benefits of a high quality cold pack. The cold packs don't leak, they don't sweat, and they are usable over and over. Also, they apply an even level of cold without the discomfort that comes from ice cubes. PAINCAKES are both more comfortable and more effective at swelling prevention and treatment than traditional methods. Whenever pain and inflammation strikes, be sure to have your PAINCAKE ready to help control the pain and take the swelling away.  #PAINCAKES

Re-usable PAINCAKES are an effective cold therapy tool. Pliable and soft, and available in various colors, cold packs are durable and economic.  PAINCAKES™ is the world's first, patented, cold therapy pack that STICKS and has been featured in an exclusive limited-time Zulily event. PAINCAKES are reusable cold packs that stick and stay anywhere on the body. Available from ProLine Sports Nutrition and ships for free.

Who Can Benefit from the Sportlegs Supplement?

When it comes to exercise supplements, you have hundreds of products to choose from to solve each specific performance problem. Making it even more difficult is the fact that some companies only advertise their supplements work for certain types of athletes. Looking for a product that boosts your endurance performance regardless of whether you're running a marathon, cycling 100 miles in one go, or climbing a cliff side this week? Sportlegs is just what you need to control the burn in your legs during those most challenging moments.

Lactate Isn't the Enemy

Most athletes are well aware of lactic acid. This is a by-product of the breakdown of glucose, which your muscles use for fuel during intense activity. It's not the lactic acid itself that causes your muscles to burn painfully, but rather that it gets built up because the body can't flush it out as quickly. You do need some amount of lactic acid in your muscles to perform. Managing the amount of acid produced allows you to perform while reducing the discomfort you feel during training or a race. Sportlegs adds lactate to your blood stream to tell your body to wait longer before triggering a major flush of lactic acid.

Who Needs Sportlegs?

Since this supplement reduces pain caused by lactic acid buildup, any athlete that uses their legs can benefit from taking a few tablets an hour before an event begins. Some of the sports in which athletes can most benefit from Sportlegs include:

• Cycling
• Running
• Swimming, both racing and synchronized
• Hiking
• Climbing and rappelling
• Decathlons and triathlons
• Hockey and figure skating
• Rollerblading
• Speed walking
• Soccer
• Football
• Weightlifting
• Mixed martial arts and other competitive fighting formats
• Baseball
• Basketball

Uses for Sportlegs Outside of Athletics

While this supplement was obviously designed for both hobby and professional athletes, it also helps anyone who uses their legs on a daily basis for work. For example, linemen who climb dozens of power poles and towers a day will feel a lot less exhausted at the end of the day if they take Sportlegs in the morning. Even retail employees should keep a bottle on hand for those Black Friday sales and inventory overhauls that leave them walking dozens of miles a day around the store. Any kind of exercise can trigger soreness and burning due to lactic acid buildup, so you don't need to be a marathon runner to appreciate the effects of this safe supplement. If you have restless legs syndrome, you may also find Sportlegs a helpful way to reduce the cramping and sensations keeping you awake at night. It's well worth a try, especially when other treatments are failing to work or lose effectiveness over time.

Ready to give Sportlegs a try? We've got it here at ProLine Sports Nutrition. Whether you want to visit our store in person or prefer to shop online, we can supply you with all the performance supplements you need.

Steps to Help You Achieve Endurance Athlete Status

When you watch an NBA game, you might be amazed that the best athletes can compete for 30 to 40 minutes a night and still be at the top of their games. Basketball players run the equivalent of two miles per game, while soccer players might run three or four times that distance. Other endurance athletes, like cyclists or marathon runners, have to train just as hard to keep themselves in good enough shape to be able to conquer huge distances. What are the secrets to their success?

Go from Small to Big

A factor for endurance workouts in the corner of even the worst couch potatoes is that no endurance athletes go the full distance in their training. In fact, quite the opposite — training occurs gradually and builds up to one big push. The body performs better when it gradually builds up to an effort, rather than trying to re-create that effort over time. As such, any athlete (pro or amateur) who wants to improve their endurance should start small and then push themselves on only one training day per week. For example, start marathon training by running a mile on Monday, two miles on Tuesday, one mile on Wednesday, two miles on Thursday, and five miles on Friday. Monitor your progress and pace using a tracker like a Garmin to make sure you're going far enough but not pushing yourself too far.

Stretch it Out

One of the fiercest debates in the fitness industry these days involves the role and importance of stretching. Go to any basketball or hockey game and you'll be certain to see athletes stretching before they subject themselves to 60 minutes of the most intense workout in the world. Some experts, however, believe that stretching after a workout is more beneficial than stretching before. Whether you prefer to do it before or after, take the time to flex your muscles, extend your joints, and get each muscle working. Muscles that cannot extend fully run the risk of cramping, tearing and fatiguing over the course of a long-distance game or workout.  

Make Time for Recovery

Sometimes the most important part of a workout is what happens as soon as you step off the treadmill or bike. Lifting even the heaviest weight means nothing if you are not able to properly recover from a workout, increase the blood flow through your body and get the necessary nutrients for muscle growth. Supplements go a long way toward managing the recovery from an endurance workout because they replace the minerals and vitamins that you sweat out. They can alleviate the buildup of lactic acid that creates soreness after long workouts, too.

Want to be able to push yourself to new limits? Check out the products that ProLine has available to athletes to help prepare, perform and recover from the most intense workouts.

Reasons Why Fall is the Best Season for Running

We love running in the fall, and for good reason! Here are the top ways that running in the fall is better for your body and your life than any other season.

The Temperature is Just Right

Let's be honest, summer is too hot and, in many locations, too humid for a run. The last thing you want to worry about on a good run is sweating too much, or needing to drink more water every few minutes. But as the fall season starts, the temperatures drop and humidity often decreases. This makes running far more pleasant! In fact, it can be quite refreshing under the right conditions. Winter conditions are often too rainy or cold, summer months are filled with heat, but fall is just right. During crisp fall days, you can run often and freely, and hydration becomes a lot easier to manage. It's no wonder that so many runners improve their distance and times during the fall.

People Aren't Obsessed with Summer Bodies Anymore

Fall allows you to run without worrying about the social aspects of it. In summer, people run to get fit, they run to look good, they run with friends and they run on dates — it's a fad. By the time autumn swings around, all the extra runners and social pressure have faded. You can focus on running for enjoyment and your own personal goals, instead of making it a social event. The friends that stick with you through the fall, those are the running pals that take it as seriously as you do, and they aren't likely to be fair-weather fitness friends. On the contrary, they are often endurance athletes that can encourage you to be your best! Plus, the streets are simply a lot less crowded with runners, and that's great.

You Can Build Good Habits for the Holidays

Everyone knows the holidays are challenging for runners. The commitments and busy schedules combine with the rainy weather and the huge increase in calories, and it's all too easy to let running get lost in the mix. One of the best defenses is to have a strong running and diet habit that persists throughout the year, including the right supplements. Running just works better in the winter if you are dedicated to making time for it in the fall. Fall is an excellent time to reinforce your good habits for the upcoming holidays and make sure you don't fall behind or gain too much weight

The Races Are Much More Fun

There are a lot of summer races, from Fourth of July parade races to beer runs, but … well, they aren't always as fun as the races you find in the fall. Summer races tend to be crammed with other people, no one really knows what they are doing, and there are a limited number of ideas. Fall races tend to be better organized, filled with more fun themes, and focused more on a limited number of people who love creative races. This only gets more true the closer you get to Halloween and Thanksgiving!

You Probably Have More Free Time

Summer is a busy time! If you are going off on the weekends or making longer vacation plans, you are probably managing your kids or hanging out with friends. It's more difficult to find time for solo pursuits like running. But in fall, all of that changes. Your schedule clears up, the number of events fall and, of course, the kids head back to school. As a result, scheduling your run is easier than ever before.

If you need some extra fuel for your fall run, make sure you visit ProLine Sports Nutrition. We have all the supplements you need to get the most out of your workouts. 

The 2016 Chicago Marathon: How to Prep the Smart Way

Do you have your eye on the 2016 Chicago Marathon? It's a fun event, especially if you do it with friends, but you need to prepare carefully. We've got just the ideas to help you get started and stay prepared for the big day!

Choose Your Gear Carefully

It's going to be busy out there: Restrict yourself to one easy-to-carry bag — a day pack that you can strap to your back is often one of the best choices, or a gym bag that you can entrust to friends who will be at a certain point along the route. While there are some free supplies, it's best to stock up with everything that you need — that includes water and food, of course, but also a couple changes of clothes (you never know when you might need them), basic first aid materials, important medications, etc. Pack it together and get ready to go!

Check Out Registration Requirements

The Expo center usually has space devoted to the marathon where you can pick up important items like your race number and so on. Schedule some time to go here first and maybe some extra time to check out the many booths and other attractions there.

Eat and Drink Regularly

As you can probably guess, we don't mean "three times a day" here. Your body needs consistent, regular access to nutrition and water to fuel up for the marathon. The day of the event, eat regular, high-energy snacks made for running and avoid getting even a little bit dehydrated.

Save Your Energy for the Back Half

The Chicago marathon is infamous for being very, very easy for the first half. The streets are even, there's a lot of energy in the air and it's really easy to start sprinting. However, it's this first half where you have to be particularly careful to take it slower and conserve your energy because the last half is significantly more challenging. Store up your enthusiasm and remember one of the most important rules of marathons: Pace yourself.

Run With Friends Ahead of the Race 

There are a couple reasons to do this. First, friends are a great encouragement and getting healthier together is an awesome goal. Second, the Chicago marathon tends to be pretty crowded, and you need the experience of running with other people to avoid accidents, tripping and other issues that may crop up if you only run solo.

Read a Guide on What to Expect

There are many different guides for runners and spectators on the route, telling you what the race passes by and what to expect. Review these beforehand so you know what you're getting into and where to go if there's ever a problem. Keep a guide map handy on your person if you've never traveled this route before.

Join a Training Program

There are plenty of training program options for getting ready for the Chicago marathon! Take advantage of some of them to help train with others and get a reliable schedule for your performance. This is often more effective than training on your own.

If you want to prepare like a professional, take a look at some of the products offered by ProLine Sports Nutrition and how they can help runners when they need energy the most.

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!