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    Running has to be one of the cheapest and most effective ways to get fit – and stay fit.

    For the price of a pair of good, supportive trainers, you can run just about anywhere, at any time of the day and sidestep hefty gym fees whilst you are at it!

    But what about supporting your running with good nutrition? What are the best supplements for runners? Should you, for example, be considering creatine for runners? Or protein for runners?

    The best running supplements

    Running has increased in popularity, with the rise of initiatives such as ‘Couch to 5k’, which actively encourages non-runners to take up the sport, spurred on by a supportive and achievable goal-related plan.

    Endurance running remains ever-popular, both as a sport on its own, as well as an important part of triathlons and Iron Man type challenges.

    So if you do happen to feel the pull to get on your trainers and hit the road running, what kind of nutritional support should you be thinking of taking on board?

    Protein shakes for runners

    Protein is essential for growing and maintaining muscles.

    Precision Engineered Whey Protein is a complete protein, which contains all nine amino acids in a blend of isolate whey powder, concentrate whey powder and hydrolysed whey protein.

    It is also low in both fat and sugar and comes in a variety of flavours, including vanilla and strawberry.

    Alternatively, you could try casein protein, such as Optimum Nutrition Gold Standard 100% Casein Powder Chocolate 908g which has the same amino acid profile as whey protein but is absorbed more slowly.

    For those wanting a vegan option, check out Vega Clean Protein which is made from a blend of premium plant-based protein, derived from sources such as hemp, pea and pumpkin, which combine to create a high-quality amino acid profile.

    Vitamins for runners

    Taking a regular vitamin supplement can benefit most of us and one that hydrates you at the same time has to be something of a bonus!

    Phizz Apple & Blackcurrant Multivitamin & Hydration Effervescent tablets come in apple and blackcurrant flavour, as well as orange. 

    They are known as a ‘water multiplier’, meaning that they help your body quickly absorb up to 3 times more water than simply drinking water alone.

    They also contain 5 key electrolytes lost through sweat (sodium, potassium, chloride, magnesium and calcium) as well as 19 essential vitamins & minerals (Vitamins A, B, C, E + copper, zinc, biotin, folic acid & more) needed for natural energy,  immune function and wellness.

    Highly portable, low in calories and suitable for both vegetarians and vegans, you can simply drop two of these tablets into 300ml of water and consume.

    Energy gels

    Energy gels are an easy way of replacing carbohydrates and giving you a much needed energy boost whilst out on your run.

    And better still, they weigh next to nothing and can be easily carried in the back of your jersey.

    Take one (simply rip the top off and consume straight from the tube) about 15 mins before you need an energy hit - and you should see your pace really pick up.

    Available in a range of flavours, we like SiS GO Energy + Caffeine Gel Cola which come in a handy pack of 30 and deliver a rapid supply of easily digestible carbohydrates (21.5 grams per gel) for energy, alongside 75 mg of caffeine.

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