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Supplementation During a Marathon Run

Published : Aug 14, 2019 5 mins read Updated On : Sep 19, 2023

Training isn’t over when those running shoes are untied. There are huge gains in performance to be had by looking at training comprehensively, which should include considerations for diet and its impact on overall health and performance stamina. In training, supplements help whole body health, working together to power a body on race day that’s ready for peak performance.

Whatever the goal, we always had to fall short the first few attempts. Runners put their bodies through strenuous activity with the goal of being stronger from it and perform better each day. But the fuel proves short sometimes to get that extra performance edge. And so fueling with the correct supplements is very essential for good run.

Following are the supplements that helps boost the health and performance as well:


Supplementation During a Marathon Run

For Bones:

For runners, Bones and joints can be two of the first things to go after countless hours of pounding feet on pavement. Creaky knees are a familiar but unpleasant sound after the activity. Bone is more than just a collection center of calcium molecules, they require many essential vitamins and minerals which work in tandem to build a strong and healthy skeletal support for the body. Fast&Up Fortify is a unique effervescent bone health formula with the synergistic mix of vitamins and minerals like Calcium, Magnesium, Vitamin D3, Vitamin C, Vitamin B6 and Vitamin K to help maintain an optimal bone health on a daily basis. Calcium is an essential mineral for the maintenance of bone integrity.

It contains 500 mg Calcium carbonate as it is the daily recommended amount of calcium required for optimal bone health with the highest amount of elemental calcium, i.e. 40%. Higher percentage of calcium implicates a lower number of tablets to reach the daily needs. Vitamin D3 is required for calcium absorption. Magnesium works in tandem with calcium, e.g. the contraction and relaxation of muscles. Low Magnesium levels are associated with an increased incidence of muscle cramps. Vitamin K helps calcium adhere to the bone and help in keeping calcium where it is needed. Vitamin C is an essential cofactor for collagen formation and helps maintain connective tissue protein collagen in bones, cartilage, and muscles. Vitamin B6 helps prevent bone loss.

For Joints, heart and brain:
Fish oil is known to be one of the best sources of Omega-3 fatty acids, EPA and DHA, which are the essential nutrients required for healthy heart, brain and joints. DHA helps to maintain normal vision, brain and joints function while EPA and DHA contribute to maintain normal heart function. DHA and EPA cannot be made by the body efficiently and therefore must be acquired through diet and omega-3 supplementation. Inadequate dietary intake of Omega-3 fatty acids has an opposite effect and is known to contribute and lead to a number of diseases. With 375 mg EPA and 250 mg DHA, Fast&Up Promega supplement is a great source of omega-3 fatty acids. Consumption of 1250 mg of Omega-3 rich fish oil can help you safeguard your body's requirement of Omega-3 fatty acids. It is ideal for fitness enthusiasts, athletes and anyone with an active lifestyle aiming for a healthy life. Focusing on the many benefits with Omega-3 fatty acids, this fish oil supplement is burpless and mercury free with better absorption and helps you get closer to your healthiest potential.

Supplementation During a Marathon Run

Race Day Supplements:
Supplements consumed on race day should work acutely, giving runners quick performance boosts to hopefully shave seconds off their times and give that extra performance edge that is required.

For Energy and Alertness:
It is well established that carbohydrate consumption during running, training or exercise can help reduce fatigue and improve endurance performance. Fast&Up Energy Gel is a carbohydrate based energy gel made for those who want a competitive edge during an endurance event. It contains 60% Maltodextrin which is an easily digestible carbohydrate that helps with faster absorption and action and 0.1% Caffeine for instant energy boost during training. This provides one with enough carbohydrates to supply energy for about 30 minutes during physical activity. It is ready to consume instant energy gel that requires no extra preparation of water. Just Bite, Squeeze and Action.

Caffeine in sports gel when consumed in controlled amounts helps to stimulate the central nervous system with increased focus and alertness during running. It has been observed that over 85% of all studies focused on the use and significance of caffeine among athletes have demonstrated significant advantages.

Supplementation During a Marathon Run

For Hydration:
When you sweat, your body loses electrolytes and vital nutrients that needs to be replenished and replaced for a healthy performance. A major challenge during any physical exercise or endurance event is not just to remain physically fit but even mentally alert and focused. It is difficult to prevent dehydration, muscle cramps or muscle fatigue without adequate electrolyte support and the struggle to maintain fluid and electrolyte balance with alertness and focus is for real.

Fast&Up Reload hydration supplement with Caffeine Boost is hypotonic hydration supplement for electrolyte replenishment and optimal hydration. Dehydration may even kick in even with a fraction of water loss. 2% (1 liter) of water loss is associated with thirst and increase in drinking. Sodium losses are manifested by dehydration and muscle weakness. Potassium losses might result in muscle weakness and if more water is lost, it may lead to confusion and impaired consciousness. During such times, it is important to have mental focus, stability and clarity along with electrolyte replenishment and Fast&Up hydration drink with Caffeine is just the perfect choice.

Supplementation During a Marathon Run

For endurance and muscle activation: 

Fast&Up BCAA delivers 5g of three major amino acids – L-Leucine, L-Isoleucine and L-Valine in an ideal 2:1:1 ratio. It powers your workout with added Muscle Activation Complex for like L-Glutamine for Muscle Recovery, L-Arginine for Reducing Muscle Fatigue, L-Citrulline for Nitric Oxide (NO) boost, Taurine for Energy along with an essential mix of electrolytes and vitamins for a performance driven phase of intra-workout. With 10.5g of pure amino acids, WADA Compliant It helps Provide muscle strength, support muscle recovery, reduce muscle breakdown and boost muscle endurance to maintain your fitness goals on both training and rest days. The Ultra granulation technology of Fast&Up BCAA drink ensures rapid absorption, superior taste and instant dissolution of the energizing flavor for intra training muscle anabolic support on both training and rest days.

Supplementation During a Marathon Run

And so make sure you include all your daily and running specific supplements during the runs.

Sayali Naik
Sayali Naik
Fast&Up Nutrition Consultant

Sayali works with a tons of people and players across the globe and across the sports disciplines, from grassroot to professional Cricketers, Football players, Badminton. Sayali is extremely passio... Read More

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