Supplements For Cardio

Protein Powder

If you’re thinking that this was just included in the weightlifting section, you’d be right. Protein is just as important for runners, cyclists and swimmers as it is for bodybuilders and powerlifters.

While cardio may not break down muscle tissue in the same way lifting weights does, muscle damage does still occur and you probably don’t need quite the same levels of one gram per pound on a daily basis, but 0.6 to 0.75 grams per pound is a good place to start.

Carb Supplements

Carbs are an endurance athlete’s best friend, and for good reason too. Increased consumption of carbs improves recovery times by helping to shuttle nutrients to the muscle fibers, plus, pre-training carbs can give you a huge energy boost.

Carbs during longer sessions can also be of use as they top up your body’s stores of glycogen, hence why you often see marathon runners or road cyclists shoveling down energy gels or sports drinks on the hoof. There’s no set amount of carbohydrate that you need to take on pre, during and post training, as it depends on your energy levels, carb tolerance, the intensity you’re working at and how long you’re training for. You don’t want to become over reliant on them though, as many contain large amounts of caffeine and sugars, which when consumed in high amounts can go the other way and start to negatively impact your performance.

Fish Oils

Fish oil, or omega 3 as it’s often referred to is one of the best all round supplements for general health, but it has two distinct advantages for cardio training.

Fish oils have an anti-inflammatory effect so can reduce the aches and pains of muscle damage as well as improving joint health – something which can be an issue for many runners due to the constant high impact vibrations caused by road running.

Secondly, fish oils are a source of fat and fat is an excellent source of energy, providing nine calories per gram. Instead of just carbs before your next training session or race, try a mix of carbs from food and carb supplements along with fat from fish oils.

Creatine

Another supplement that benefits both weightlifters and cardio trainers. Creatine buffers lactic acid – the stuff that makes your muscles sore. You’ve probably found that during long sessions your muscles start to cramp and you get a burning sensation. This is caused when lactic acid is released. Lactic acid is essential as it neutralizes the pH of your blood when the acidity starts to increase as a result of more oxygen circulating around the body. Unfortunately though, it also causes soreness. 5g a day of creatine can delay the fatiguing effects of lactic acid and help you go harder for longer.

Caffeine

Caffeine – the depressed office worker’s favorite afternoon pick-me-up is also a life saver for runners.

While you can just as easily get caffeine by drinking coffee, it’s often a lot easier to take a few caffeine pills. As mentioned above, too much caffeine can have a negative effect so use it sparingly. Only use it on race days or when you’re feeling particularly in need of a boost.