Koşudan En İyi Performansı Almak İçin Sporcu Besinleri ve Vitamin Takviyeleri

Sports Nutrition and Vitamin Supplements to Get the Best Performance from Running

It is very important to use the right sports nutrition and vitamin supplements to increase your running performance, maintain your energy and recover quickly. Here are the supplements you should take before, during and after your run:

Pre-Run Supplements

1. 30-60 Minutes Before the Run:

  •  Energy Bars or Gels: You can use energy bars or gels to provide quick energy.
  •  Caffeine Supplement: Caffeine capsules or caffeinated energy gels are ideal for their performance-enhancing effect.
  •  Beta-Alanine: You can use beta-alanine supplements to delay muscle fatigue and improve performance.

Supplements During Running

1. Short Runs (30-60 minutes):

  •  Water and Electrolyte Drinks: Water alone may be sufficient during this time. However, you can also maintain fluid and electrolyte balance by using electrolyte tablets or sports drinks.

2. Long Runs (60 minutes and above):

  •  Carbohydrate Gels or Drinks: You can keep your energy levels high by using products that provide 30-60 grams of carbohydrates per hour.
  •  Electrolyte Drinks: You can consume sports drinks or electrolyte tablets to replace electrolytes lost through sweat.
  •  Energy Chews or Tablets: Energy chews or tablets are ideal for quick energy and an electrolyte boost.

Post-Run Supplements

1. Within the First 30 Minutes:

  •  Protein Shake: You can kickstart muscle repair by using carbohydrate powders (for example, dextrose) mixed with protein.
  •  BCAA (Branched Chain Amino Acids): You can use BCAA supplements to accelerate the muscle repair and recovery process.
  •  Electrolyte Drinks: You can consume electrolyte drinks to restore fluid and electrolyte balance.


2. Within the first 2 hours:

  •  Meal Replacement Powders Containing Complex Carbohydrates and Protein: You can use these powders for a balanced meal.
  •  Omega-3 Supplement: Fish oil capsules may be preferred for anti-inflammatory effects.
  •  Multivitamin: You can use multivitamin supplements to support your overall health and healing process.


With these supplement strategies, you can optimize your running performance, preserve your energy, and recover faster. Maximize your running experience by using the right supplements!

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