Which supplements should I be taking?

[Kevin]

I have a question as far as supplements. I’m a beginner racer, who racers 5-8 races per year, with most being 8-12 miles long. However I am planning on doing a 100K race in May. What should I take supplement wise? I’m taking: protein, creatine, glutamine, fish oil and a multi vitamin. Should I change anything? Or add something?
Thank you very much!

[Lynda]

Are you asking about training fuel during the race?

Lynda

[Kevin]

Actually I was meaning more along the lines for off season, but what are your suggestions for during the race too? Thanks!

[Lynda]

I recommend cutting down on the supplements and eating real whole foods for your nutrient intake in your daily nutrition.

For racing it is important to work out your fuel plan for a successful event. General guidelines are for endurance races lasting over 6 hours:

Every hour:

• 60-90 grams (240-360 calories) carbohydrate. Take in more if you are hungry but don’t force it.
• Very light on fat and protein.
• 18-24 oz. fluid depending on conditions. Take in more if you are thirsty but don’t force it.
• 400-700 mg sodium
• 100-300 mg potassium
• 80 mg calcium
• 40 mg magnesium

Lynda

[Kevin]

Excellent info, I appreciate it! Thank you very much Lynda!
What would you suggest for a pre race meal/protein bar, etc for a short 10-15 mile race? Thanks again!

[Lynda]

Kevin,

The important part of the pre-race meal is that it is “normal”. It should be something you have eaten many times before and know you respond well too. Mostly carbohydrate with some fat and protein. An example is eggs and potatoes. 

Any solid food should be eaten over 2 hours before race start.

If your race is very early it is better to have a liquid breakfast such as a smoothie or recovery drink as they digest more quickly than solid food.

Lynda

[Kevin]

Okay, great! Thank you very much for the help, I really appreciate it!

[Author]

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