Obstacle Mud Runner - Issue 7

obstaclemudrunner.co.uk 26 ForEliteAtheletes toFunRunners With psychological benefits such as increased focus, alertness and decreased perceived effort during high intensity exercise it should be a no brainer I don’t really consider protein shakes a supplement – and neither should you The truth is, there are a small handful that have been scientifically proven to ‘work’ or be of any benefit to us. After we have our list of what works – there is cost and reward to consider. Is spending your money on them worth the proposed benefits? And are these supplements going to reach your specific goals? These questions narrow the list even further! If I were to write an article on supplements specific to EVERY goal, I’d be here a long time – so I’m going to keep this list specific to those who are training for an obstacle run, or those who want the competitive edge on race day. If your diet and training are on point and you are a perfectionist who wants to get that extra 1% or 2% – consider the list below. Here is a quick summary of supplements that might help you. 1 Protein shakes I don’t really consider protein shakes a supplement – and neither should you. It is more of a convenient food product than anything else. If you’re using it to help you hit your daily protein requirements then you have the right idea. Outside of this, they have no magical benefits. Per gram of protein they are relatively cheap, so might be of benefit to include alongside your training leading up to race day. With a sufficient protein intake (approximately 2g/kg/bw), you’re much more likely to build or maintain muscle tissue. This is essential for staying strong and lean, which are two physical attributes you should be focusing on before tackling a race. 2 Creatine Monohydrate Woah that’s a scary name! Sounds chemical! Before you get your knickers in a twist: it is found naturally in most meat products, much of which you eat on a day to day basis. It is also the most researched athletic performance enhancing supplement on the market – so you could say we know a lot about it! Without giving you a lecture in biochemistry or energy systems, 5g per day is going to supply your muscles with some energy to help complete that extra rep or two, be more explosive, and help you sustain your high intensity efforts for a little longer. This extra performance benefit can therefore help promote a modest increase in muscle mass provided your training and nutrition are in order, and might be enough to give you the edge during obstacles that require explosive or sustained high intensity efforts. 3 Caffeine Caffeine has been around for a long time – and we have a lot of data on its’ effects. It should come as no surprise to many that it is effective! With psychological benefits such as increased focus, alertness and decreased perceived effort during high intensity exercise it should be a no brainer. However – performance improvements may vary depending on how it is taken, when it is taken, how much is taken, and how often it is taken on a day to day basis. Protein Shakes & Supplements for obstacle runs HEATH : SUPPLEMENTS do they make a difference There are thousands of supplements on the market; all of which seem to have extraordinary claims. YES or NO? by Sam Austin of the Better Body Group, Sevenoaks