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- by Natalie Rizzo, MS, RD
Should runners take iron pills?
Runners should not take iron pills unless they are diagnosed with an iron deficiency. This can impair muscle function and athletic performance, resulting in negative symptoms such as lethargy, fatigue, impaired responses to training, and poor performance [1]. Suboptimal iron status...
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- by Natalie Rizzo, MS, RD
Should runners take a multivitamin?
While runners can get many nutrients from a healthful, well-balanced diet, they may not get all of them on a regular basis, which puts them at risk for a nutrient deficiency. Additionally, research has found that many athletes fail to...
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- by Natalie Rizzo, MS, RD
Is vitamin B12 good for runners?
Vitamin B12 is good for runners, as it plays a role in energy production, glucose uptake, red blood cell formation, DNA synthesis and central nervous system function. It is also used to keep the body’s nerves healthy, as well as...
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- by Natalie Rizzo, MS, RD
Is magnesium good for runners?
Magnesium is an important electrolyte for runners. Since magnesium is one of the minerals lost in sweat, it plays a crucial role in hydration, and is also involved with energy metabolism, muscle contraction, oxygen uptake and electrolyte balance, all of...
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- by Natalie Rizzo, MS, RD
How much B12 should a runner take?
Most runners do not need to take any Vitamin B12 unless they are deficient. Vitamin B12 is abundant in animal products (such as meat, dairy and eggs); however, since most plant-based foods are low in vitamin B12, vegetarian and vegan...
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- by Natalie Rizzo, MS, RD
Does running deplete magnesium?
There is some evidence that strenuous exercise may increase magnesium losses in sweat and urine by 10-20% [1]. Although the research on magnesium depletion and running is lacking, it can be assumed that high mileage may lead to some magnesium...
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- by Natalie Rizzo, MS, RD
Does caffeine help you run faster?
Caffeine has been shown to improve performance, speed, power, and endurance capacity when consumed before a run [1,2]. Consuming 3-6 mg of caffeine/kg of body weight 15 - 60 minutes before exercise seems to benefit most runners. While individual responses...
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- by Natalie Rizzo, MS, RD
Branched-chain amino acids (BCAAs), also known as valine, leucine and isoleucine, are known for their role in promoting muscle repair and growth, decreasing muscle soreness and increasing power output [1,2]. Many athletes (including runners) supplement with BCAAs to improve performance.While...
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- by Natalie Rizzo, MS, RD
What should I do the morning of a half marathon?
The morning of a half marathon, aim to eat a full meal 2-4 hours before the race. The breakfast should include 50-100g of carbohydrates with some protein and fat. Pre-race fueling is important to top off glycogen stores and provide...