4 Supplements to Consider for Endurance Athletes
By: Tara Collingwood (www.dietdiva.net)
As an athlete, you are burning a lot of energy on a daily basis. You also put a lot of stress on the
body and recovery is of utmost importance to prevent injury and maintain high energy levels.
These 4 nutrients/foods are those that can be beneficial specifically for endurance athletes, so
consider taking a supplement on a regular basis.
Omega-3:
Omega-3 fatty acids, specifically DHA and EPA, are widely known to be protective for the heart
and the brain, but they also have anti-inflammatory benefits. If you are in a sport where
concussion risk is high, then omega-3’s are a must. They are good for all athletes, regardless of
concussion risk, though. The best source of omega-3 DHA and EPA is fish, specifically oily fishes
like salmon, mackerel, and herring. If you don’t eat much fish, take a supplement of 1000 to
2000 mg per day. Read labels to that the EPA and DHA add up to 1000 mg. It may take 2 or
more pills to get to 1000 total. Again, these are big pills, so opt for a liquid or look for smaller
pills from certain brands.
Beetroot:
Beetroot, or beet, juice has a good deal of research supporting it’s ability to increase levels of
nitric oxide in the body. An increase of nitric oxide can help boost energy production during
exercise by increasing blood flow, gas exchange, and strengthening muscle contraction. Beet
juice is best ingested about 90 minutes before exercise. Beets are also a nutritional
powerhouse with folate, iron, Vitamin B6, magnesium, cooper, and zinc.
Tart Cherry:
Tart cherries have numerous benefits including high levels of Vitamin C as well as antioxidant
and anti-inflammatory polyphenol compounds. Research has shows tart cherry taken after
exercise may lessen pain and help athletes recover their muscles by reducing inflammation and
oxidative stress. Most studies have used 8 to 12 ounces (1 oz if in concentrated form)
immediately following exercise. Tart cherry. Has been shown to be especially beneficial for
athletes with multiday tournaments or events.
Curcumin/Turmeric
Curcumin is the main compound found in turmeric and is considered a powerful polyphenol
compound. Research has shown positive results when supplementing athletes with curcumin,
specifically when it comes to reduction in oxidative stress and inflammation which then leads to
better recovery and reduced muscle damage. Curcumin can be taken in pill or beverage format.
I personally love Zyn, a turmeric based beverage great for post run or really any time of the day!
Always look for the NSF International Certified for Sport or Informed Choice certification
symbols for more assurance in the purity and safety of the supplement, especially if you are a
collegiate or professional athlete who may undergo regular drug testing for banned substances.
To read about other creative fuel sources for Distance Runners, click here
