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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 daily multimineral helps compensate for this loss and reduce inflammation and muscle damage linked to running, particularly thanks to zinc and selenium (2).
Omega 3: Omega 3s are important supplements for runners. Daily intake helps lower heart rate and blood pressure and improves the fluidity of blood circulation (3). Omega 3 helps reduce aches and improve recovery (4.5).
Collagen Type 1: the muscular effort involved in running intensifies the breakdown of collagen in joints and tendons. Regular collagen supplementation helps to better lubricate the tendons (6) and provides better protection against running-related injuries (acute aches, tendon pain, knee problems).
Potassium bicarbonate: the runner generally sees his performance decrease because of 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 pH stabilization (7).
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