Obstacle Mud Runner - Issue 7

ForEliteAtheletes to FunRunners 01732 452404 27 HEALTH : SUPPLEMENTS The effects will be ‘blunted’ if you are a regular caffeine consumer – so it might be worth abstaining from consuming caffeine 7 days prior to your race if you wish to get the most out of it. The science suggests 3-6mg/kg of bodyweight (240- 480mg for an 80kg Male) no more than 60 minutes before exercise can enhance both endurance and high intensity performance (that’s 2.5-4.5 regular cups of coffee!). If you’re not used to caffeine consumption, I’d recommend the lower end of the scale. Bonus round – popular supplements that are a waste of money/have exaggerated claims! n Branched-chain amino acids (BCAA’s). n Fat burners (for the most part, especially in habitual caffeine users). n Glutamine n L-Arginine n Any supplements that claim to ‘burn fat’ n Any other supplements that claim to ‘build muscle’ Wrapping it up – FAQ In 1 year’s time – am I going to be significantly leaner/ fitter/in better shape taking these supplements? Probably not. 5 years consistently? Potentially. Remember – these are here to supplement your training and nutrition and should by no means be a priority. The impact these supplements will have on your results are relatively minute compared with your training and nutrition. Are there any side effects of taking these supplements? Sometimes, yes but not very often. The risk of having adverse side effects is probably similar to the risk of side effects occurring after taking paracetamol or ibuprofen. Most of you will be fine, the small minority (>1%) might experience some. None mentioned have any negative long-term health implications when following recommended dosage guidelines; in fact, most will have positive health implications. Which brands should I take? The difference between brands for the most part is just marketing, so going with cheaper options is usually the way to go. If you’re an athlete however, it is worth doing some research into which companies are reputable and take a close look at the ingredients – as some of the less well known brands may contain banned substances. My friend recommends ‘X’ supplement and says it works for him, should I take it? ‘It works for me’ is usually a red flag. Good supplements will have been tested and proven to be beneficial by multiple subjects across multiple studies in a controlled environment. Your friends’ opinion unfortunately holds zero merit. Remember – there is no substitute for a good training regime and a sensible diet. These supplements are by no means ‘magic pills.’