Firstly, I am a firm believer in getting as much of what you need into your diet as possible. Do you really need to supplement vitamin ABCDEFG if you eat fruits and vegetables of different colors, meat and dairy products*, grains, etc.? However, there are a few things that can help a little with protection and recovery when you're pushing your body to peak performance, and that's what I focus on when it comes to supplementation.
Some of the products in this post were gifted to me, but I do all my own research and only promote products that I can stand by and would buy myself! All research linked to public articles – full text versions were accessed through my Open University library resources.
Xendurance lactic acid buffer
First up is Xendurance's signature product, which, like a good rock band album, is named after itself. This product is designed to buffer the buildup of lactic acid in your muscles (i.e. reduce its effects), potentially allowing you to exercise longer, at higher intensity, and with faster recovery. The main study that Xendurance cited for these claims also showed reduced levels of creatine kinase, which is a marker of muscle damage, which could also have a positive impact on recovery.
I tested Xendurance for about a month before competing in the Ragnar Relay, a multi-stage relay race over a period of about 24 hours. I've completed three Ragnar Relays in three years and this was honestly my most successful – I ran my longest total distance (22 miles over the three stages), I felt refreshed and ready for each stage and I also felt strong. So much so that a week later I ran a sub-two hour half marathon and another week later completed the Loch Ness Marathon.
Although the study does not provide results for female athletes, I believe the benefits (both potential and those I have experienced) are enough to continue using this in my marathon training, and I hope it will help me tackle the plan I have chosen, which happens to be my most intense yet…
Glucosamine sulfate
This supplement is relatively well-known in the osteoarthritis world because it is claimed to reduce cartilage breakdown in the joints. This then has a protective effect on the joints.
Those who have followed me for a while will know that I have suffered two stress fractures in my running life. After the second one, I was referred for a nuclear medicine bone scan (where a radioactive tracer is injected into your blood and then you are scanned with a gamma camera). The scan not only clearly showed the broken part of my leg, but also a fairly strong signal on my ankles and knees – signs of increased blood flow and therefore possible damage.
The effects of glucosamine are relatively small and there are limited studies on athletes, but since it's an extremely inexpensive supplement, I'm willing to take the hit – especially since running is a sport that places a lot of strain on the joints and I have reason to believe I might be at risk!
Fuel 5+
This dietary supplement from Xendurance contains a blend of four different types of carbohydrates as well as lactate and caffeine. It is claimed to provide your body with the preferred fuel for promoting glycogen synthesis for fast, medium and long-lasting energy. It can be taken pre- or post-workout, giving you twice the bang for your buck and paired with the protein powder to create an all-in-one recovery drink (although I'm not sure what the flavor blend would be!).
The benefits of carbohydrates and caffeine for endurance training are well known, which is reason enough to take a supplement like this to quickly and easily fuel your energy while being easy on your stomach. But I wanted to look a little deeper into lactate.
Research is relatively limited and inconclusive on the performance benefits of lactate supplementation, but two studies I found support the potential for reduced perceived exertion when taking lactate, and I'm ALL for it if marathon training seems hard enough!
Immune boosting
When training gets hard and you're really at your best, it can affect your immune system. Additionally, your need for certain vitamins and minerals may increase as they are broken down during exercise. There is evidence that antioxidants, as well as certain vitamins and minerals, support their role in protecting against disease. Since marathon training is a huge burden and weeks of training boil down to a single day, I am willing to take any steps possible to reduce my disease changes and the performance-enhancing effects that may come with them!
Xedurance's immune booster combines 40 different vitamins, minerals, antioxidants and phytonutrients in one product and is intended to protect against oxidative stress and free radical damage. Plus, given the winter training (darkness) and the stress the walking puts on my body, I'm definitely not averse to taking a little more vitamin D and calcium!
Fish oil
Fish oil benefits include promoting heart, brain, eye and joint health, and it is already a widely used dietary supplement. However, there may be additional benefits for athletes in terms of immune response and anti-inflammatory properties. Capsules are a very common form of fish oil supplement, but Omega 3 Zone offers an alternative to even more pills with its liquid supplement, available in a variety of flavors.
Even if it doesn't help me recover faster and train harder (as claimed), the health benefits have been touted for so long that taking this staple might still be worth it. And again: I want to reduce the risk of getting sick as much as possible if I have to drive hundreds of kilometers by April!
Vitamin K2
A supplement I hadn't heard much about until recently… Vitamin K2 has been the subject of a lot of study recently as it has been found to help bind calcium to the bones and prevent its buildup in the arteries (also known as atherosclerosis, which leads to heart disease and strokes). These properties give the vitamin twice the potency per dose, but unfortunately it appears to be limited even in a healthy Western diet.
Given that my family has a history of strokes and of course a history of stress fractures, this seems like a really important vitamin to add to my collection. Especially when supplementing with calcium, an excess can promote arteriosclerosis if it is not bound to the bones and used as intended during muscle contractions!
So there are my marathon-ready supplements. As I said at the start, supplements aren't a necessity, but if you can afford to splurge on just a few, you might be grateful for the potential benefits!
Are you already taking nutritional supplements? If yes, which ones?
*Yes, I know eating meat and dairy is a hot topic right now…we've all seen The Game Changers! But at least for now, I still eat a varied diet that includes all food groups. https://gamechangersmovie.com/
