This is the fourth article in the Running Warrior Performance Nutrition Series
By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach
Level 1 – Beginner
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
For women, take a calcium supplement (1000 mg/day) if you do not consume dairy foods regularly.
Consume a post-workout protein-carbohydrate shake immediately after training or races
Consume a sports drink during training (e.g. Enduromax, Accelerade, Gatorade, etc.)
Level 2 – Intermediate
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
Consume a post-workout protein-carbohydrate shake immediately after training or races (100-350 calories) Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.
Consume fish oil (2 grams daily); alternatively, eat fish 2-3 times per week
Consume branched-chain amino acids (5-10 grams daily)
Consume caffeine (5 mg per kg body weight) 30 min prior to training.
Level 3 – Advanced
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
Consume a post-workout protein-carbohydrate shake immediately after training or races (100-350 calories) Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.
Consume fish oil (2 grams daily)
Consume branched-chain amino acids (note: leucine is especially important) (5-10 grams daily)
Consume caffeine (5 mg per kg body weight) 30 min prior to training.
Consume beta-alanine (3-6 grams daily; take in 3 to 4 divided doses [e.g. consume 800 mg, three to four times daily with food]).
Consume glutamine post-workout (5-10 grams)
Consume a pre-workout ‘cocktail’ of carbohydrate and protein or amino acids (e.g. mix 1 small teaspoon of whey protein with your favorite fruit juice and consume it 15 min pre-workout).