Effective SUPPLEMENTS for DISTANCE RUNNERS ft. Matt Hanso
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- Опубликовано: 20 июл 2024
- Matt Hanso runs through the non negotiable and bonus nutrition supplements that he recommends for middle and long distance runners!
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I've seen some scientific papers and online discussions about creatine, both in the context of strength training and also for aerobic performance. I understand the recommendation to supplement with it when training, but it would make sense for long-distance athletes to deload leading up to their 'A' race. Having an additional 1-2kg of water mass over a full marathon doesn't sound like the best idea.
I've also done my own research on l-citrulline and I could no longer take Matt seriously after hearing him mispronounce it that many times. (Furthermore, a 2022 meta-analysis by Viribay et al. that I happened to read yesterday concluded that acute supplementation of l-citrulline did not improve athletic performance.)
How do you know it’s 1-2kg of water? I’d say the benefits outweight the drawbacks of the slight extra water retention, especially considering creatine is already naturally occurring in the body
But yeah I guess if you’re new to supplementing it, I wouldn’t go straight into taking it before GC Mara, even though it seems safe
Edit: It's also on me, because Matt was probs referring more to the 5k and 10k events as some athletes he coaches are doing that, and we were talking about those distances, but I was the one that added the extra 21k/42k to allude to the fact that he was talking about "Gold Coast" to make it clear what event we were referring to. Long story short, the text I put on the screen is not what he said
@@SotaMaehara that's what generally happens for most people who respond to creatine since water binds to it (which Matt does confirm at 2:45). If there's no weight gain, then it's likely the person belongs to the small percentage of the population that doesn't respond to creatine supplementation. Creatine definitely has its place in training phases where the body can better make use of ATP synthesis, but I'm definitely skeptical of its role in longer distances where the aerobic system is dominant.
And regarding the meta-analysis you've referenced on the L-Citrulline, I've gathered:
- Acute has no benefit on aerobic performance, but we've already known that it's good to drink beetroot juice in the weeks leading up to the marathon, not just on race day morning
- There's not enough studies done to firmly state that there's no point. They should still compare elite vs amateur, and also play around with more dosages/timings of intake
- A medium term dosage does improve aerobic performance
So the conclusion that I gather from that meta analysis more is that you can take L-Citrulline with no issues, but you're not guaranteed performance, there's still more to be learned about the supplement. But it's safe, and if you want the marginal gains, you may as well take it, as long as you start taking it on the weeks leading up to a race, and not just the morning of a race
@@SotaMaehara well summarised, and that's exactly why I wanted to point out Matt's claim at 6:20 that l-citrulline could be taken acutely. I do wish there was conclusive research on the product as I've used it myself, but it looks like I'll have to keep watching this space.
@@Etherkai sorry bud that I am no longer taken seriously in your eyes. Mispronouncing l-citrulline and carnosine is pretty poor on my behalf but to my defence I am going off the dome and have never spoken about in a light like this (ie I have read heaps but never pronounced them lol).
I think creatine has been pretty proven to be effective zone 3 upwards, obviously with more benefits in those anaerobic zones. I was also under the impression that it improved glycogen stores which would be a productive benefit for the half/marathon. The study I linked was more aligned with recovery post 30km which was statistically substantial with no negatives in terms of muscle cramping/creatine side effects. I reckon with the amount of aerobic/slow twitch work runners do the argument of gaining weight I think is obsolete. If anything, it leans you out as a runner (more lean muscle mass).
Santra Labs swear by Plasimade (a L-citrulline product) and I take their word as gospel. Scientific articles are always 3-5 years behind hehe. Personally, I had my breakthrough race the first time I took L-citrulline. I also read that 6g taken orally may*** improve performance
Anyways, probs no need to fully dismiss what I said. You obviously are very well educated and have researched everything heavily. At the end of the day, you can always find scientific articles to support your beliefs. Much like how I have linked ones that supported what I said. It is all relative.
This is great
Do you think taking some of these more obscure supplements makes much of a difference for the average runner, or is this to get that last 1-5% that elite atheletes are chasing.
Btw in cycling there is a myth that drinking beetroot juice the day before an event works wonders.
I'd definitely say it would be more of a one percenter. And along with several other one percenters the compound effect is big. So basically depends how much marginal gains you want
Most bang for your buck for the average runner is more mileage, and then eventually threshold. And the only way to do more mileage and more threshold is strength training so that you don't get injured
Maximise the 99% before the 1%. But it can’t hurt if you have the time & resources