The Ultimate Guide to Ergogenic Aids for Runners: Boost Your Performance Naturally

Introduction to Ergogenic Aids

We all want an edge, don't we? Or at least to try to improve our running efficiency and recovery. Dare I say, to try and make it feel a bit easier and less stressful?

This is where ergogenic aids can help.

Ergogenic aids include various substances and techniques used to enhance athletic performance.

These substances can play an invaluable role in improving runners' endurance, strength and overall performance.

Ergogenic aids include nutritional supplements and advanced training methodologies designed to give athletes an advantage or accelerate recovery.

At its core lies the aim of optimising physiological functions and energy utilisation to enable athletes to push beyond their boundaries more easily.

Scientific researchers have conducted extensive studies on various ergogenic aids, providing ample proof of their efficacy.

These aids may fall under various categories, including nutritional, mechanical, pharmacological and psychological interventions.

Nutritional ergogenic aids often include supplements like protein powders, creatine and caffeine which have been proven to influence various metabolic pathways.

These compounds have the power to boost energy production, muscle recovery, and cognitive functions which are crucial for long-distance running.

Mechanical aids such as specialised footwear (carbon running shoes, anyone?) and compression garments help increase efficiency while decreasing injury risks.

Psychological aids that aim to build mental resilience and focus can have an immense effect on an athlete's performance.

Understanding the science of ergogenic aids is vital for runners looking to incorporate them into their training regimens.

Consumption must not simply be done mindlessly but should instead take into account individual needs and performance goals.

By taking a critical approach, a little research can help you find the most reliable aids on the market, athletes can make informed decisions to improve their capabilities effectively and safely.

Guess what? That's what I am here to do for you.

Sodium Bicarbonate: The Performance Enhancer

Baking soda (sodium bicarbonate) has earned wide recognition as an efficient ergogenic aid for runners.

Primary to its effectiveness lies its ability to mitigate lactic acid accumulation during physical activities that are intense.

As runners engage in high-intensity efforts such as sprinting or hill workouts, their bodies frequently produce lactic acid as a byproduct of anaerobic metabolism.

Accumulated tension can result in muscle fatigue and reduced performance.

Sodium bicarbonate helps alleviate these effects by neutralizing acidity in muscle environments and thus improving endurance and performance.

The recommended sodium bicarbonate dosage generally falls within the range of 0.2-0.5 grams per kilogram of body weight.

Consuming this amount 60 to 90 minutes before running can maximise its performance-enhancing effects.

However, athletes must conduct trials during training to ascertain individual tolerance levels and prevent gastrointestinal discomfort, which is a side effect commonly associated with sodium bicarbonate consumption.

Numerous studies have illustrated the potential advantages of sodium bicarbonate supplementation for runners, including increased time until exhaustion, faster running pace, and overall improved performance in high-intensity activities.

These advantages can be particularly pronounced during events lasting from 1 to 7 minutes when lactic acid accumulation can have a considerable impact on performance outcomes.

However, runners must bear in mind that while sodium bicarbonate can play an essential role in performance enhancement, to get maximum benefits they must combine it with an effective training regime and optimized nutrition plan to get optimal results.

Overall, sodium bicarbonate offers promise as an organic performance-boosting aid if you are looking to enhance your performance.

By successfully buffering lactic acid, runners can achieve greater endurance and efficiency during their workouts, leading to improved race outcomes.

Sodium Citrate: A Beneficial Supplement for Runners

Sodium citrate, a salt derived from citric acid, has become popular as an ergogenic aid, particularly among runners looking for natural ways to boost performance.

One of the primary advantages of sodium citrate is its ability to decrease acidity during exercise, helping improve endurance.

As part of any prolonged physical activity, your body produces lactic acid which produces an increase in acidity that can impair muscle function and contribute to fatigue.

By neutralising acidity, sodium citrate may assist athletes in maintaining high-performance levels for longer.

Sodium citrate's effectiveness lies in its ability to generate bicarbonate ions in the bloodstream and therefore neutralise any excess hydrogen ions produced during intense exercise, thus countering any excess production of hydrogen ions that occur as a result.

This buffering effect not only alleviates fatigue but also allows muscles to function more efficiently.

Research suggests that an optimal dosage of sodium citrate for performance enhancement should be approximately 0.5 grams per kilogram of body weight taken approximately 120 minutes before exercise to achieve maximum effectiveness.

Notably, sodium citrate may offer similar benefits as sodium bicarbonate; however, it may result in less severe digestive side effects making it an attractive choice for some runners.

Individual responses may vary, so athletes should experiment with timing and dosage during training sessions before including sodium citrate in competition routines.

Overall, sodium citrate can offer runners looking to boost endurance and combat exercise-induced fatigue an effective strategy.

Understanding its unique properties and mechanisms can enable athletes to make informed decisions regarding their supplementation strategy.

Caffeine: The Ubiquitous Performance Booster

Caffeine is one of the most frequently consumed ergogenic aids by athletes, particularly runners, due to its wide-ranging performance-boosting advantages.

Caffeine's most outstanding benefit lies in its capacity to enhance endurance. Studies suggest that caffeine can delay fatigue, allowing runners to maintain higher intensities for extended periods.

Its ability to mobilize fatty acids may play a large role in prolonging endurance during physical activities by sparing muscle glycogen stores and delaying fatigue during prolonged physical activities.

Caffeine has long been recognized for its endurance-enhancing effects, but more specifically for improving focus and cognitive function.

Maintaining mental clarity during long and challenging runs can be just as essential to their physical success.

Caffeine consumption has been demonstrated to increase alertness and decrease perceived exertion, helping runners remain mentally engaged during their workouts.

Running enthusiasts can obtain caffeine through various sources, including coffee, tea, energy drinks and gels or supplements such as beEnergy.

Every source offers different levels of caffeine, and runners should carefully consider their individual preferences and tolerance levels when choosing a source.

General consensus suggests that for optimal performance results, an ideal dose of caffeine should be 3 to 6 mg per kilogram of body weight taken 30 to 60 minutes before running a race.

Individual responses can differ considerably; some runners are especially sensitive to caffeine and may experience side effects like jitters, increased heart rate or gastrointestinal discomfort as a result.

Therefore, runners must experiment with caffeine doses and sources during training sessions to identify what works best without negatively affecting performance.

Understanding how caffeine affects their unique physiology will enable runners to use this powerful ergogenic aid efficiently and reach their running goals more quickly.

Carbohydrates: The Fuel for Endurance

Carbs are widely recognised as the primary energy source for runners, playing an essential role in endurance performance.

Running and other high-intensity exercises rely heavily on carbohydrates for fueling muscle contractions through the production of ATP, an energy source.

Carbs can boost energy production during prolonged exercise, making them an essential ergogenic aid for athletes.

There are various forms of carbohydrates, generally divided into simple and complex categories.

Simple carbohydrates such as glucose and fructose provide immediate energy to support physical activities and can quickly replenish glycogen stores after intense workouts.

Complex carbohydrates found in foods like whole grains, legumes and vegetables provide more sustained energy release over longer distance runs and are essential to endurance athletes' continued performance.

For optimal performance, runners should aim for an equal intake of both types of carbohydrates to optimise performance.

Pre-race fueling is crucial to optimizing energy availability during a race or training session. Consuming carbohydrates several hours prior can ensure your glycogen stores are full.

One commonly recommended strategy is to consume a carb-rich meal three to four hours prior to exercise, opting for low-fat and fibre foods in order to minimize any digestive discomfort.

Many runners take steps before long races to load up on carbohydrates for maximum endurance - this practice known as glycogen loading can significantly enhance endurance levels.

Timing and quantity of carbohydrate consumption are key to optimal performance. When I recently competed in a middle-distance triathlon (70.3) I was fueling steadily every 20 minutes on the bike. Once I got to the run stage I had 5 gels with me and accidentally had them all in quick succession which led to terrible stomach bloating and made me feel sick.

Consuming carbohydrates at regular intervals during long training sessions can help sustain energy and decrease fatigue.

General guidelines suggest taking 30-60 grams of carbohydrates each hour, taking into account an individual's body size and activity intensity. However, a mixture of carbohydrate sources does allow the body to process up to 120 grams per hour, but it also takes training of the gut because it can be uncomfortable.

By understanding the essential role that carbohydrates play and implementing effective strategies, runners can significantly increase both endurance and overall performance.

Red Spinach Extract: The Nitric Oxide Booster

Studies indicate that diet-derived nitrates increase your muscles' production of nitric oxide (NO), initiating a cascade of reactions in your body that can benefit physical performance.

NO acts by relaxing the smooth muscles in the walls of blood vessels to open wide and allow more blood through, thus lowering blood pressure and improving exercise performance.

A 2013 randomised controlled trial demonstrated that recreational athletes consuming large doses of a natural source of nitrates used 3 per cent less oxygen meaning less energy to pedal at the same pace during exercise tests than those given placebo drinks.

So it should come as no surprise that other vegetables rich in nitrates have made an effort to gain market share.

Red spinach extract does not contain spinach but instead consists of amaranth plant leaves with vibrant hues.

Studies indicate that red spinach extract contains more nitrates than beets; one study demonstrated how taking one dose raised NO levels among healthy adults within 30-60 minutes of administration and kept them high for an entire eight-hour period.

Red spinach extract may even improve performance: according to a new study published in the Journal of Strength and Conditioning Research, supplementing with red spinach extract significantly enhanced cycling power, speed, and time trial performance among recreationally active adults.

Creatine: The Power Base

Creatine, a naturally occurring substance found within muscle cells, is most famous for producing energy during intensive physical exercise.

While many mistakenly believe creatine to be harmful, in reality, it has been one of the most studied and researched ergonomic aids available today to improve performance. And, our beStrong creatine gummies is a strong seller.

Creatine provides more than a boost for sprinters or powerlifters; it has benefits that extend across populations - especially women. Creatine shares chemical similarities with amino acids - compounds found within your body that help build protein. Glycine and arginine amino acids help form creatine.

Increased energy and stamina

Creatine's ability to quickly produce energy during high-intensity activities makes it an effective supplement, whether that means hill climbing or speed intervals.

According to an article published by the Journal of International Society of Sports Nutrition, creatine supplementation may improve endurance performance by increasing cells' availability of ATP, the primary energy carrier, helping runners maintain pace while decreasing fatigue levels for improved overall performance.

Who wouldn't want faster muscle recovery after intense workouts?

One of the lesser-known benefits of creatine is its ability to aid muscle recuperation after long runs, helping repair and strengthen muscles to avoid injury while optimising future performance. Creatine aids this process by reducing cell damage and inflammation.

Creatine Can Support Brain Health

Creatine can do more than strengthen muscles; it can also benefit brain health. According to research published in Neuroscience, just one dose of creatine can boost cognitive performance and decrease mental fatigue; this means better focus and endurance on long-distance runs for runners.

Furthermore, as women typically have lower natural stores of creatine than men, supplementation becomes even more beneficial for them.

This is because creatine can assist women by increasing muscle mass and strength (essential factors in maintaining bone density as we age) as well as positively impacting mood and cognitive function, areas which often fluctuate due to hormonal shifts.

Combining Ergogenic Aids: Synergistic Effects

Integrating multiple ergogenic aids can boost athletic performance by creating synergistic effects.

Sodium bicarbonate and sodium citrate are both buffering agents that can help combat the accumulation of lactic acid during strenuous physical exercise, acting as antidotes against its accumulation.

Taken together, these supplements may work to support endurance by maintaining an ideal pH balance within the body - enabling runners to exercise at higher intensities for extended periods.

Caffeine is an increasingly popular ergogenic aid known to boost alertness and decrease perceived effort levels.

Combining carbohydrates and proteins can enhance glycogen storage and utilisation, making endurance events even more efficient.

Research has demonstrated that consuming carbohydrates with caffeine can significantly boost distance running performance by maintaining energy levels and giving an additional boost of stamina.

Integrating these supplements into a runner's diet and training regime requires careful thought in terms of both timing and quantity.

For example, sodium bicarbonate should be consumed 60-120 minutes before working out, whereas caffeine should ideally be taken 30-60 minutes beforehand for maximum effects.

Carbohydrate loading should be used strategically before any race to increase glycogen stores and maximise performance. And, research shows that electrolytes (as found in our beFit Performance Plus) can also improve the effectiveness of creatine to improve power and strength.

Case studies have provided compelling evidence of the combined use of these ergogenic aids.

Athletes report improved performance metrics, such as faster race times and increased endurance, when using a combination of sodium bicarbonate, sodium citrate, and caffeine during long-distance events.

As with any supplementation strategy, athletes must conduct trials of these combinations before race day to gauge individual reactions and tolerance levels.

Properly executed, these ergogenic aids can lead to significant performance enhancement for runners.

Conclusion: Making Informed Choices

Ergogenic aids have long been recognised for their potential to improve endurance sports performance, particularly running. When utilised correctly, they can bring considerable advantages.

Maximising these advantages requires making informed choices about when and how to incorporate these aids into one's training regime.