In running, recovery is an essential step in your progress. Any runner, beginner or experienced, should consider it one of the pillars of his training.

The runner who neglects recovery not only loses the benefits of his training, but he also exposes himself to a greater risk of injury. No progress possible in this case. Here is a supplement program adapted to maintain your performance and progress in running.

The fundamental supplements

Multivitamins: in endurance athletes, taking a multivitamin complex daily helps protect immune cells against free radicals generated during prolonged exercise such as running (1).

Multiminerals: Running causes a loss of minerals due to increased sweating. Taking a multimineral daily can help compensate for this loss and reduce inflammation and muscle damage related to running, particularly thanks to zinc and selenium (2).

Omega 3: Omega 3 is an important supplement for runners. Daily intake helps lower heart rate and blood pressure and improve blood flow (3). Omega 3 helps reduce muscle soreness and improve recovery (4,5).

Type 1 Collagen: The muscular effort involved in running intensifies the degradation of collagen in joints and tendons. Regular collagen supplementation helps to better lubricate tendons (6) and provides better protection against injuries related to running (acute muscle aches, tendon pain, knee problems).

Potassium bicarbonate: runners generally see their performance decrease due to lactic acid. Bicarbonate helps neutralize the latter while increasing lactate production. This has positive effects on endurance because muscle fatigue will be reduced thanks to a stabilization of the pH (7).

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supplements for training

BCAA 4.1.1

Intense training like running causes amino acid losses. Taking BCAAs helps limit these losses during running while stimulating muscle protein synthesis. In fact, taking at least 5 g of BCAA before training reduces the level of muscle aches and accelerates their disappearance (8) which contributes to better recovery.

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Cluster Dextrin

We recommend taking cluster dextrin around running training. Taking it before or during the race allows for good hydration as well as a good carbohydrate intake. The dextrin cluster provides energy that can be directly mobilized by the body without weighing on the digestive system (9).

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Glycerol

The runner needs good hydration to perform. Glycerol has 3 main benefits: better hydration, better fluid recovery and improved endurance. Runners prone to dehydration can take glycerol to be better hydrated thanks to better water retention of almost 50%. . (10,11,12,13).Glycerol helps reduce digestive disorders thanks to better hydration and thus contributes to better running performance. In addition, glycerol helps provide energy without causing d hypoglycemia, because its conversion into glucose occurs slowly.

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Mix Focus

The focus mix contains green caffeine and citicoline. the first is a stimulating booster, while the second is a non-stimulating booster. These two active ingredients provide complementary benefits in tandem on performance and level of attention. The last active ingredient in the focus mix is ​​astaxantin. It is a very powerful antioxidant which improves muscular endurance by stimulating lipid metabolism which leads to an increase in aerobic performance (14). The mix focus allows the runner to feel less effort thanks to the caffeine (15). On the other hand, the citicoline in the focus mix helps maintain muscle strength over time. Indeed, citicoline is a precursor to acetylcholine, a very important neurotransmitter for the muscles and the brain because it controls the force of contraction. Running depletes acetylcholine reserves, causing muscles to gradually lose their strength.

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ZMB

Intense running training has negative effects on the nervous system. It is during sleep that the latter is regenerated, but the quality of sleep of athletes is generally altered because of the nervous tension caused by training. One way to counteract this phenomenon is to adopt zinc and zinc supplements. magnesium. These minerals combined together in the form of pidolates provide relaxing effects promoting better sleep and better muscle and nervous relaxation (16). ZMB is a supplement combining magnesium and zinc pidolates and vitamin B6 specially designed to improve nerve and neuronal recovery.

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(1) Sureda A.Vitamins C and E diet Supplementation Prevents Neutrophil Protein Oxidation without Affecting the Adaptive Response to Exercise. International Journal of Sport Nutrition and Exercise Metabolism 2012 Aug 14; [Epub ahead of print].

(2) Kara, E.; Ozal, M.; Gunay, M.; Kilic, M.; Baltaci, A.K.; Mogulkoc, R. Effects of exercise and zinc supplementation on cytokine release in young wrestlers. Biol Trace Elem Res 2011, 143, 1435-1440, doi:10.1007/s12011-011-9005-1

(3) Richardson ES. Electrophysiological Mechanisms of the Anti-arrhythmic Effects of Omega-3 Fatty Acids. J Cardiovasc Transl Res. 2010Dec 2. [Epub ahead of print]

(4) Tartibian B. Omega-3 Fatty AcidsSupplementation Attenuates Inflammatory Markers After Eccentric Exercise in Untrained Men. Clinical Journal of SportMedicine 2011 21(2) p: 131-137

(5) PoprzeckiS. Modification of blood antioxidant status and lipid profile in response to high-intensity endurance exercise after low doses of omega-3 polyunsaturated fatty acids supplementation in healthy volunteers. Int JFood Sci Nutr. 2009;60Suppl 2:67-79.

(6) OesserS. Oral Administration of 14C Labeled Gelatin Hydrolysate Leads to an Accumulation of Radioactivity in Cartilage of Mice (C57/BL). J.Nutr. October1, 1999 vol. 129 no. 10 1891-1895

(7) Abramowitz MK. Lower serum bicarbonate and a higher anion gap are associated with lower cardiorespiratory fitness in young adults. KidneyInt. 2012 Feb 1.


(8) Takashige K. Effect Of A Branched-chain Amino AcidsSupplementation On Muscle Soreness During Intensive Training Program. Medicine & Science in Sports & Exercise 2005 37(5) Supplement May p S43.

(9) Is it Necessary to Ingest Carbohydrates and Fluids During 10 km Open Water Swimming in Top-Level Competitions? G Olcina International Journal of Sport Nutrition and Exercise Metabolism December 2019

(10) Funnell MP. Blinded and unblinded hypohydration similarly odd cycling time trial performance in the heat in trained cyclists. JAppl Physiol 2019 02 APR

(11) Robergs RA. Glycerol. Biochemistry, pharmaco kinetics and clinical and practical applications. Sports Med. 1998 Sep;26(3):145-67. Review.

(12) Anderson MJ. Effect of glycerol-induced hyperhydration on thermoregulation and metabolism during exercise in heat. Int J Sport Nutr Exerc Metab. 2001Sep;11(3):315-33.

(13) Goulet EDB .Salt+Glycerol-Induced Hyperhydration Enhances Fluid Retention More Than Salt-or Glycerol-Induced Hyperhydration. Int J Sport Nutr Exerc Metab. 2018 May1;28(3):246-252.

(14) Nitta T et al., Effects of astaxanthin on accommodation and asthenopia –Dose finding study in healthy volunteers. J Clin Therap Med. 2005;21(5):534-56.4.

(15) Effects Of Caffeine OnPhysiological Responses To Exercise And Time-trial Performance: Influence OfCYP1A2 Genotype.Glaister, Mark Medicine & Science in Sports & Exercise: July 2020 -Volume 52 - Issue 7S - p 4

(16) TesteJF.[Psychopharmacological properties of three magnesium salts: pidolate, lactate and aspartate]. Ann Pharm Fr. 1995;53(4):176-83.

Scientific references

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