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Running

An endurance sport, with the priority on regenerating muscle glycogen (energy reserves in your body). Dedicated supplements are categorized based on their functions:

Stimulation and pre-training adaptation

  • Energy supplements: ginseng, caffeine, guarana, taurine;
  • Beta-alanine – lowers the lactic acid level, allowing for longer, more efficient training sessions;
  • Creatine – allows additional energy to be delivered to muscles;
  • Arginine, citrulline, agmatine – expand blood vessels, increasing the nitrogen oxide level, boosting endurance and efficiency;
  • L-carnitine – activates the process of utilizing fat as muscle energy source.

Increasing training endurance

  • Carbohydrates (Carbo, isotonic drinks, Vitargo, gels, energy bars) – provide the proper hydration level, supplementing and keeping the high glycogen level. Used as an energy source.

Post-training regeneration:

  • BCAA (exogenic aminoacids) – not produced by the human body, meaning they have to come from food or supplements. Their presence allows for a quick regeneration of damaged muscle fibres.
  • L-glutamine (endogenic aminoacid) – a basic aminoacid. The human body does produce it, but it is rapidly used up during physical activity. Supplementing the deficit is recommended, as the substance has an anti-catabolic effect (protecting the muscles), staves off tiredness, and improves the immune system.
  • Vitamins and minerals – they ensure that all important internal processes are handled correctly.

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