supplements for running?

[ViviTheMage]

So I have been training ... basically just running 2-5 miles a night, with 2 nights off in a 7 day period...and sucking in about 1500-2000 calories (depends how hungry I am that day).

Should I take any supplements to help my body feel better? My left knee has been getting a bit tight/sore, so I am looking to have my body recover a bit quicker. I drink 120 oz of water a day, at the least.

Goal is to just improve my stamina running, and lose a bit of weight... when I go over 2 miles, I tend to run 9 minute miles, but if I go 2 mile, I run about 7.5 minute miles...training to get my 1.5 mile time better.

currently 205lbs, 6 foot, 25, male.

I take no supplements, never have, never saw the purpose.

 

[Megatomic]

Fish oil is known to help with joint health. I am religious with it.

 

[ViviTheMage]

Any good fish oil that does not stink up?

 

[RichieZ]

try joint juice? it's a glucoasamine supplement - I take it sometimes after long bike rides but supposedly you need to take it consistently

i have female friends that tell me that taking it consistently allowed them to wear high heals again... so take that for what its worth

 

[Koing]

Fish oils. I get my 3g per day. On the days I eat salmon I don't take the fish oils.

1500calories doesn't seem much for a person of your build and physical exercise. You would probably feel better eating a consistent 2000calories and taking in a protein shake or two.

Koing

 

[ViviTheMage]

I eat when I feel hungry, that is the habit I am trying to get into for the last two months ... it seems to have been helping me a lot, especially with portion control. Sometimes I hit 2k, but mostly around 1600-1800....I generally only have some OJ in the morning, and then a 800~ calorie lunch that can range from a salad to my chiptole 800~ cal burrito. Then for dinner it's usually 4 eggs, or some chicken salad.

How would a protein shake help?

 

[mple]

That's some serious under eating even for a sedentary male your height. I would give the below thread a read on how to construct a safer diet for whatever your goals may be.

http://forum.bodybuilding.com/showthread.php?t=156380183l

 

[OILFIELDTRASH]

Knee pain make sure you're using proper form, good shoes with some cushy insoles, good stretching routine, and most importantly if it doesn't stop hurting take time off. Sucks but running through pain usually just compounds the problem and you'll take the time off anyways due to injury.
I've given up running except for basketball. As I get older (32) I realize even more that joints have a limited amount of mileage and I don't want to needlessly use them up. I bicycle now.

 

[ViviTheMage]

Knee pain make sure you're using proper form, good shoes with some cushy insoles, good stretching routine, and most importantly if it doesn't stop hurting take time off. Sucks but running through pain usually just compounds the problem and you'll take the time off anyways due to injury.
I've given up running except for basketball. As I get older (32) I realize even more that joints have a limited amount of mileage and I don't want to needlessly use them up. I bicycle now.

The shoes feel good, I stretch pretty well too ... 1 mile of running equals how much biking though? I feel like I burn more/work harder when I run then I bike....I can bike like 20 miles and I generally feel like I didn't do anything, haha.

That's some serious under eating even for a sedentary male your height. I would give the below thread a read on how to construct a safer diet for whatever your goals may be.

http://forum.bodybuilding.com/showthread.php?t=156380183l

Man, that's so much work, LOL...I am just trying to get my running stamina up, if I make it to the police academy...then once in, i'll throw down the calories and get into the 3k-4k range...but for now, I am just trying to lean up and lose a bit of weight if I can.

 

[Java Cafe]

Fish oils. I get my 3g per day. On the days I eat salmon I don't take the fish oils.

. . .

Koing

Just to be sure, do you consume 3g of fish oil or 3g of Omega-3? My 1,000mg Fish Oil tabs contain only 300mg of Omega-3 each.

Most of what I have read suggest that the benefits of Fish Oil are apparent when the consumption of Omega-3 is between 1g and 3g per day (which computes to 3.33 to 10 tabs per day). And, indeed, there are those who consume up to 12 tabs each day.

Just curious as to what your guidelines are.

 

[ViviTheMage]

damn 12 tabs, that seems like a lot to me!

 

[Slufa111]

Enhanced - I used this pre-workout ALL the time and it is a very clean energy.

I run on it most of the time for pace.
Just to prove I am not bullshitting...I usually run 2-4 miles averaging the first mile at 5:40 pace and continue the rest at a 6:20

YOUR UNDER-EATING BY A FOOTBALL FIELD.

I am 169.5lbs @ 13.4% body fat (as per a BODPOD) and with my activity level I need to get in about 3000 calories to maintain myself. You need to EAT MORE, MORE FREQUENTLY! 200-300 calories a meal. By dropping your calories below your metabolic rate (what you need to survive) your body is going into survival mode and storing fat. Your NOT leaning up, your losing muscle mass. For an example, My first BODPOD I went in at 14.7% body fat @ 167lbs eating 1850 calories a day (clean), my second BODPOD I went in at 13.4% bodyfat @ 169.5lbs at around 2600 calories a day.

Moral of the story, I lost body fat, put on roughly two pounds of lean muscle. Don't let the numbers scare you.

 

[tortoise]

Include magnesium in your research.

 

[Java Cafe]

Just to be sure, do you consume 3g of fish oil or 3g of Omega-3? My 1,000mg Fish Oil tabs contain only 300mg of Omega-3 each.

Most of what I have read suggest that the benefits of Fish Oil are apparent when the consumption of Omega-3 is between 1g and 3g per day (which computes to 3.33 to 10 tabs per day). And, indeed, there are those who consume up to 12 tabs each day.

Just curious as to what your guidelines are.

Ah! Just figured out that your typical intake is 10 tablets per day. That makes sense.

 

[ViviTheMage]

Enhanced - I used this pre-workout ALL the time and it is a very clean energy.

I run on it most of the time for pace.
Just to prove I am not bullshitting...I usually run 2-4 miles averaging the first mile at 5:40 pace and continue the rest at a 6:20

YOUR UNDER-EATING BY A FOOTBALL FIELD.

I am 169.5lbs @ 13.4% body fat (as per a BODPOD) and with my activity level I need to get in about 3000 calories to maintain myself. You need to EAT MORE, MORE FREQUENTLY! 200-300 calories a meal. By dropping your calories below your metabolic rate (what you need to survive) your body is going into survival mode and storing fat. Your NOT leaning up, your losing muscle mass. For an example, My first BODPOD I went in at 14.7% body fat @ 167lbs eating 1850 calories a day (clean), my second BODPOD I went in at 13.4% bodyfat @ 169.5lbs at around 2600 calories a day.

Moral of the story, I lost body fat, put on roughly two pounds of lean muscle. Don't let the numbers scare you.

I eat when I am hungry! Like tonight, threw in 4 eggs, 4 pieces of butchered bacon, 2 bowls of cereal with almond milk...that puts me at 2150 for today....and I was only down to run 1.5 miles, my left knee is starting to hurt a bit...so I am going to take the week off and let it rest up.

What is enhanced? Protein, do you take it before working out? I don't have a lack of energy, just ... wondering if supplements are useful? I definitely don't run 5-6 minutes miles, LOL...not sure I ever will... I hate running, just doing it for possible training at the police academy in March + staying in shape a bit.

 

[saratoga172]

I used to use beta alanine when running, playing soccer and doing enhanced cardio activities. Made me feel tingly all over for 10-15 minutes but my endurance seemed enhanced and I cramped less.

Carbs are also good for energy. And lean protein.

 

[mple]

I eat when I am hungry! Like tonight, threw in 4 eggs, 4 pieces of butchered bacon, 2 bowls of cereal with almond milk...that puts me at 2150 for today....and I was only down to run 1.5 miles, my left knee is starting to hurt a bit...so I am going to take the week off and let it rest up.

What is enhanced? Protein, do you take it before working out? I don't have a lack of energy, just ... wondering if supplements are useful? I definitely don't run 5-6 minutes miles, LOL...not sure I ever will... I hate running, just doing it for possible training at the police academy in March + staying in shape a bit.

Protein powders are nothing more than highly processed convenience foods. They can be part of your daily nutrition if you enjoy consuming them as a source of protein, but they aren't necessary at all if you consume enough protein from other sources.

 

[ControlD]

I think supplements can be a good maintenance routine, but they aren't going to be the end-all cure to running injuries and pain. For me, the biggest difference between running healthy and running injured (or being on the shelf) has been to incorporate some runner's strength training routines into my off days. Targeting my problem areas with strength training and stretches has allowed me to run longer this time injury free than any time before. Some people can run and never get hurt, but I still think strength training can probably benefit any runner, especially those of us prone to aches and pains or outright injuries.

As far as supplements, I take a Omega-3+C+D and daily multi. I can't say if it works or not but at least mentally I feel it does so that is probably enough.

 

[OILFIELDTRASH]

The shoes feel good, I stretch pretty well too ... 1 mile of running equals how much biking though? I feel like I burn more/work harder when I run then I bike....I can bike like 20 miles and I generally feel like I didn't do anything, haha.



Man, that's so much work, LOL...I am just trying to get my running stamina up, if I make it to the police academy...then once in, i'll throw down the calories and get into the 3k-4k range...but for now, I am just trying to lean up and lose a bit of weight if I can.

Bicycling can be just as intense as running if you pedal hard enough. I find I can get much more cardio in when bicycling without the worn out feeling I get when running. Just because running beats you down that doesn't mean it's doing any more for you than bicycling. There is a reason most bicyclists are former runners.
Either way it beats sitting on the couch. If you get tired of the concrete beating you and your knee senseless maybe consider a low impact exercise such as cycling or swimming.

And I've read 2.5 or 3 miles biking is equivalent to 1 running. It seems about right.

 

[Slufa111]

Enchaned is a pre workout.

 

[ViviTheMage]

Bicycling can be just as intense as running if you pedal hard enough. I find I can get much more cardio in when bicycling without the worn out feeling I get when running. Just because running beats you down that doesn't mean it's doing any more for you than bicycling. There is a reason most bicyclists are former runners.
Either way it beats sitting on the couch. If you get tired of the concrete beating you and your knee senseless maybe consider a low impact exercise such as cycling or swimming.

And I've read 2.5 or 3 miles biking is equivalent to 1 running. It seems about right.

That sounds good, I love to bike, super easy, and I can go miles and miles without feeling beat like running.

I guess I am not seeing the point of supplements though, I probably don't get enough protein in my diet though ... how much can that really hinder me?

 

[TheUnk]

I had knee pain last year I started running. I switched to minimalist shoes later that year and since then, no knee pain.

 

[ViviTheMage]

Yeah, I was considering new shoes as an option too ...

 

[ControlD]

Bicycling can be just as intense as running if you pedal hard enough. I find I can get much more cardio in when bicycling without the worn out feeling I get when running. Just because running beats you down that doesn't mean it's doing any more for you than bicycling. There is a reason most bicyclists are former runners.
Either way it beats sitting on the couch. If you get tired of the concrete beating you and your knee senseless maybe consider a low impact exercise such as cycling or swimming.

And I've read 2.5 or 3 miles biking is equivalent to 1 running. It seems about right.

The ironic thing for me is that transitioning from running to bicycling is what wrecked my knees for a number of years. One good car vs. bike incident was all it took. Now I'm back to running and give anything with two wheels a wide berth.

 

[ViviTheMage]

The ironic thing for me is that transitioning from running to bicycling is what wrecked my knees for a number of years. One good car vs. bike incident was all it took. Now I'm back to running and give anything with two wheels a wide berth.

How are the biking machines? Ya know, stay a little safer instead of biking on the streets.