Supplements for Runners: Essential Strategies for Success

Boost Your Running Performance with Strategic Nutritional Choices

For runners, understanding and meeting their specific physiological requirements is essential for achieving optimal performance. In this segment, we will delve into effective methods for incorporating nutritional supplements into a runner’s regimen to fulfill their distinct dietary needs. A harmonious blend of macronutrients and micronutrients, combined with adequate hydration, plays a pivotal role in enhancing both athletic performance and recovery. Let’s explore these fundamental components more thoroughly.

Unlocking the Power of Macronutrients for Optimal Running Performance

The three primary macronutrients—carbohydrates, proteins, and fats—are essential for runners, each serving unique functions that contribute to energy maintenance, muscle recovery, and overall health. Carbohydrates are the main source of energy, particularly vital during high-intensity runs, as they are converted into glycogen and stored in muscles and the liver, ready to be utilized during strenuous exercise. Incorporating complex carbohydrates, such as whole grains and fruits, is especially beneficial for sustaining energy throughout longer running sessions.

Proteins play a crucial role in repairing and building muscle tissue, particularly after intense training sessions. They are fundamental for healing the micro-tears in muscle fibers resulting from vigorous exercise. Runners should prioritize high-quality sources of lean protein such as chicken, fish, legumes, and an array of plant-based proteins. This focus not only supports recovery but also contributes to muscle growth and strength, both of which are essential for enhancing athletic performance.

Fats serve an important secondary role as an energy source during prolonged endurance runs. Healthy fats, found in foods like avocados, nuts, and olive oil, provide a concentrated energy source and are critical for the absorption of fat-soluble vitamins. Runners should strive for a well-rounded diet that effectively integrates these macronutrients, recognizing that the ideal ratios may vary based on individual training intensities and specific fitness goals.

Essential Micronutrients: Key to Enhancing Athletic Performance

In addition to macronutrients, micronutrients, including vital vitamins and minerals, play a crucial role in improving a runner’s performance and recovery. These nutrients are indispensable for various metabolic processes, including energy conversion, muscle contraction, and the recovery phase following intense workouts. For example, B vitamins are essential for energy metabolism, while vitamin D is critical for calcium absorption, which is vital for maintaining strong bones and overall health.

Key minerals such as calcium, magnesium, and potassium are essential for muscle function and preventing cramps during physical activity. Calcium is crucial for maintaining strong bones, while magnesium aids in muscle recovery and energy production. Potassium is vital for maintaining electrolyte balance, particularly important for long-distance runners who experience significant fluid loss through sweating.

To ensure they meet their micronutrient requirements, runners should aim for a diverse diet rich in fruits, vegetables, nuts, and whole grains. However, many runners may struggle to meet their micronutrient needs solely through food, especially during high-intensity training periods. This is where nutritional supplements can be immensely beneficial, filling dietary gaps and ensuring peak performance capabilities.

Hydration and Electrolyte Balance: Their Crucial Role in Performance

Proper hydration is frequently overlooked, yet it is critical for any runner striving for peak performance. During physical activities, especially in warm climates or during high-intensity workouts, dehydration can lead to fatigue, muscle cramps, and decreased performance. Regular fluid intake before, during, and after running is essential for achieving optimal hydration levels.

Electrolytes—such as sodium, potassium, and magnesium—are lost through sweating and must be replenished to maintain peak performance. An imbalance in electrolytes can lead to muscle cramps and heat-related illnesses. Runners should consider incorporating electrolyte-rich drinks or supplements, particularly during long runs or competitive events, to maintain balance and enhance performance.

To optimize hydration, runners should monitor their fluid intake throughout the day and during their training sessions. Carrying a water bottle while running can encourage consistent hydration habits. For longer runs, utilizing electrolyte tablets or drinks can provide essential replenishment, further enhancing performance capabilities.

Maximizing Performance with Strategic Nutrient Timing

The timing of nutrient intake is critical for runners aiming to optimize their performance and recovery results. Consuming the appropriate nutrients at specific times can significantly impact energy levels and recovery processes. Pre-run nutrition is essential for preparing the body; runners should eat a meal rich in carbohydrates and moderate in protein about 2-3 hours prior to running. This practice ensures that glycogen stores are adequately replenished, allowing for sustained energy during the upcoming run.

During a run, particularly for longer distances, fast-digesting carbohydrates like energy gels or chews can provide an immediate energy boost, helping to stabilize blood sugar levels. This approach is crucial in preventing the dreaded “bonk,” when energy levels drop sharply, adversely affecting performance.

Post-run recovery is equally important. Consuming a meal or snack high in protein and carbohydrates within 30 minutes to two hours after running helps replenish glycogen stores and repair muscle damage. This strategic timing is vital for effective recovery and prepares the body for subsequent training sessions.

Tailoring Nutrition to the Individual Dietary Needs of Runners

Every runner has unique dietary needs shaped by personal health, lifestyle choices, and dietary preferences. Some may follow specific dietary patterns, such as vegan or ketogenic, requiring specialized approaches to meet nutritional demands without compromising performance. Runners with food allergies or intolerances must be particularly careful in selecting foods and supplements that align with their dietary restrictions.

For instance, vegan runners can benefit from plant-based protein powders to support muscle recovery, while those adhering to a gluten-free diet should seek gluten-free energy bars or gels. Successfully navigating these dietary restrictions while fulfilling the nutritional demands of their training is essential for achieving success.

Consulting with a nutritionist can provide invaluable support in customizing a runner’s diet, ensuring they receive all necessary nutrients without compromising their dietary preferences. By addressing specific dietary considerations, runners can maintain optimal health and performance, regardless of their unique nutritional challenges.

Exploring Popular Supplements for Runners to Enhance Performance

As runners navigate their complex nutritional landscape, supplements serve as valuable tools to enhance performance, recovery, and overall well-being. This section will examine various types of supplements favored by runners, highlighting their benefits and practical applications.

Energy Gels and Chews: Instant Energy Solutions for Endurance

Energy gels and chews have become essential for runners seeking quick and effective energy sources during training and races. These products are designed for easy digestion and provide an immediate influx of carbohydrates, which are crucial for maintaining energy levels over long distances. The portable nature of energy gels, typically packaged in convenient packets, allows runners to consume them effortlessly while on the move, making them ideal for both training sessions and competitive events.

Typically, energy gels consist of simple sugars that deliver instant energy. They are formulated for consumption without the need for water, although pairing them with hydration can enhance absorption. Many runners find that taking energy gels every 45 minutes to an hour during long runs helps maintain energy stability and stave off fatigue. Some brands even incorporate electrolytes into their gels, providing the added benefit of replenishing essential minerals lost through perspiration.

Chews present a delightful alternative to gels, often available in a variety of flavors and textures. They can be more appealing for certain runners and deliver a similar carbohydrate boost. The choice between gels and chews often comes down to personal preference; however, both significantly enhance endurance and performance during running activities.

Protein Powders and Bars: Essential for Post-Run Recovery

Post-run recovery is where protein powders and bars excel. As runners engage in demanding training, their muscles endure stress and micro-tears that necessitate ample protein for effective repair and growth. Protein powders, available in various forms such as whey, casein, and plant-based options, allow runners to seamlessly supplement their diets after workouts. Mixing protein powder into smoothies or shakes offers a convenient way to meet protein requirements without needing a full meal.

Protein bars represent another excellent option, providing a portable and practical solution for on-the-go recovery. These bars are typically formulated with a balance of protein and carbohydrates, making them ideal for replenishing energy levels and supporting muscle recovery post-run. When selecting protein bars, runners should opt for those with minimal added sugars and made from whole food ingredients to maximize their nutritional benefits.

The timing of protein intake is also crucial. Research suggests that consuming protein within 30 minutes post-exercise can significantly boost muscle recovery and growth. Therefore, incorporating protein supplements into a runner’s post-workout routine can enhance overall performance and reduce the risk of injury.

Multivitamins and Mineral Supplements: Filling Nutritional Gaps

Even with a well-rounded diet, runners may sometimes fall short of essential vitamins and minerals necessary for optimal performance. This is where multivitamins and mineral supplements come into play, helping to fill nutritional voids and ensuring runners receive adequate micronutrients to support their training.

Multivitamins usually contain a diverse array of essential vitamins and minerals designed to complement a runner’s diet. They can boost overall health, energy production, and immune function, which is especially crucial for athletes who may be more susceptible to illness due to rigorous training schedules. Key minerals like iron and zinc are particularly beneficial for maintaining energy levels and promoting immune health, making them vital for runners following restrictive diets.

When selecting multivitamins, runners should prioritize high-quality products from reputable brands, focusing on those that feature bioavailable forms of nutrients for optimal absorption and utilization. While multivitamins can be a helpful addition to a runner’s regimen, they should not replace whole foods, as the body thrives on the varied nutrients sourced from natural foods.

Electrolyte Drinks and Tablets: Crucial for Maintenance of Hydration

Replenishing electrolytes is essential for runners, especially during long-distance events or training in warm conditions. Electrolyte drinks and tablets offer a convenient method to replace vital minerals lost through sweat, aiding in maintaining hydration and preventing muscle cramps.

Electrolyte drinks commonly contain a blend of sodium, potassium, magnesium, and calcium, all essential for sustaining muscle function and fluid balance. Many runners prefer using these drinks during prolonged workouts to ensure they remain hydrated and energized. These drinks can be tailored to fit individual preferences, with options available that contain sugar or are sugar-free, accommodating various dietary goals.

Electrolyte tablets present another practical alternative, allowing runners to supplement their water with electrolytes as needed. This flexibility enables athletes to adjust their intake based on the intensity and duration of their workouts. For those struggling to maintain hydration, integrating electrolyte supplements can significantly enhance performance and reduce the risk of heat-related illnesses.

Omega-3 Fatty Acid Supplements: Supporting Inflammation Reduction

Omega-3 fatty acids have garnered attention for their anti-inflammatory properties, making them advantageous for runners aiming to improve recovery and promote joint health. These essential fats are found in fatty fish, flaxseeds, and walnuts; however, obtaining sufficient amounts through diet alone can be challenging. This is where omega-3 supplements become vital.

Research indicates that omega-3 fatty acids can alleviate muscle soreness and inflammation post-exercise, facilitating quicker recovery. For runners, this translates to reduced downtime between training sessions and improved overall performance. Furthermore, omega-3 fatty acids support cardiovascular health, which is critical for endurance athletes relying on optimal heart function during lengthy runs.

When choosing omega-3 supplements, runners should select high-quality fish oil or plant-based options that provide adequate levels of EPA and DHA, the two most biologically active forms of omega-3 fatty acids. Regular supplementation, combined with a balanced diet, can significantly enhance recovery and joint health, allowing runners to train effectively and enjoy their sport.

Optimal Timing and Dosage Strategies for Supplements in Running

Understanding the ideal timing and dosage of supplements is crucial for maximizing a runner’s performance and recovery. Knowing when and how to incorporate supplements can greatly influence training outcomes and overall health.

Pre-Run Supplementation Strategies for Enhanced Energy

Supplements taken before a run can provide the necessary energy boost and hydration required for peak performance. Prior to any running activity, runners should aim to consume a meal or snack rich in carbohydrates and moderate in protein around 2-3 hours before the run. This practice ensures glycogen stores are adequately stocked and ready for energy expenditure during the workout.

In addition to meals, pre-run supplements such as energy gels or bars can be consumed closer to workout time, ideally 30-60 minutes before starting. This strategy guarantees that the body has immediate access to carbohydrates, providing a quick energy source. Some runners may also opt for pre-workout supplements containing ingredients like caffeine, which can enhance performance, increase endurance, and improve focus during training.

Staying hydrated is another vital component of pre-run preparation. Drinking water or an electrolyte drink before running helps maintain fluid balance and prevent dehydration. Runners should experiment with their pre-run nutrition to determine what works best for their bodies, as individual responses can vary widely.

Fueling Strategies During Runs to Sustain Energy Levels

Fueling during a run is critical, especially for longer distances. After a runner exceeds 60 minutes of activity, glycogen stores become depleted, leading to fatigue and reduced performance. Consuming the right supplements during runs can help sustain energy levels and prevent hitting the wall.

Energy gels, chews, and electrolyte drinks are commonly employed for fueling during runs. Runners should aim to consume these supplements every 45 minutes to an hour, depending on the length and intensity of their workout. It’s crucial to practice during training sessions to determine the optimal timing and types of supplements that align with individual needs.

Maintaining hydration is equally significant. Carrying a water bottle or using hydration packs can help runners stay properly hydrated. For shorter runs, water may suffice, but for longer durations, incorporating electrolyte drinks ensures that essential minerals are replenished, thereby maintaining performance and stamina levels.

Post-Run Recovery and Nutrient Replenishment Techniques

Post-run recovery is a vital phase for any runner, as it profoundly impacts future performance. Consuming the appropriate supplements after a workout can significantly enhance recovery, diminish muscle soreness, and replenish nutrients lost during exercise.

Immediately following a run, it’s advisable to consume a recovery snack or drink rich in both carbohydrates and proteins. This combination promotes glycogen restoration and muscle fiber repair. Many runners opt for protein shakes, smoothies, or recovery bars featuring a balanced ratio of carbohydrates to protein, facilitating optimal recovery.

Timing is crucial after a run; aim to consume recovery nutrition within 30 minutes to two hours post-exercise. This timeframe is when muscles are most receptive to nutrients, allowing for efficient repair and replenishment. Furthermore, staying hydrated after a run is essential for restoring fluid balance, and electrolyte drinks can further assist in this process.

Establishing a consistent post-run routine that includes appropriate nutrition and hydration can lead to faster recovery times and improved performance in subsequent training sessions, making it a fundamental aspect of any runner’s regimen.

Evaluating the Benefits and Risks of Supplement Use

Like any aspect of training, the use of supplements comes with potential benefits and risks that runners should evaluate carefully. Understanding these factors can empower athletes to make informed decisions regarding their supplementation strategies.

Enhancing Performance and Recovery Effectively

When utilized correctly, supplements can significantly enhance performance and recovery for runners. By supplying nutrients that support energy production, muscle repair, and overall health, supplements can boost endurance, shorten recovery times, and reduce injury risk. For instance, strategically consuming energy gels during prolonged runs can help maintain blood sugar levels, allowing runners to sustain their performance over longer distances.

Protein supplements are vital for recovery. Research indicates that adequate post-exercise protein intake can stimulate muscle synthesis and minimize soreness, enabling runners to train harder and more frequently. Additionally, micronutrient supplements, such as multivitamins, can enhance overall health, ensuring that runners remain in peak condition throughout their training cycles.

Runners who integrate supplements into a comprehensive nutrition and training plan often report feeling more energetic and capable of surpassing their limits. This enhanced performance can translate into improved race times and personal bests, further motivating runners to continue their athletic journey.

Identifying Potential Side Effects and Allergies

While the benefits of supplements can be considerable, they are not without risks. Some runners may experience side effects such as digestive discomfort, allergic reactions, or negative interactions with other supplements or medications. For example, certain energy gels may contain ingredients that upset sensitive stomachs, causing discomfort during runs.

Moreover, some individuals may have allergies to common supplement components, such as gluten or dairy. It’s essential for runners to diligently read labels and select supplements that align with their dietary needs and restrictions. Consultation with a healthcare provider or nutritionist can help identify potential allergens or sensitivities.

Excessive use of certain supplements may also lead to toxicity or imbalances. Runners should be mindful of recommended dosages and avoid excessively relying on supplements at the expense of whole foods. Maintaining a balanced approach to nutrition is crucial for overall health and performance.

Avoiding Dependency on Supplements

One of the primary risks associated with supplements is the potential for dependency. While they can be beneficial, supplements should not replace whole foods, which provide a broader spectrum of nutrients necessary for optimal health. Overusing supplements can result in nutritional imbalances, ultimately hindering a runner’s performance and overall well-being.

Runners should prioritize obtaining nutrients from a varied diet rich in fruits, vegetables, whole grains, and lean proteins. Supplements should be viewed as additions to a solid nutritional foundation rather than replacements. Regularly reviewing dietary habits and monitoring supplement use can help maintain a balanced diet and ensure comprehensive nutrition.

Additionally, an excessive focus on supplements can divert attention from the importance of proper nutrition, hydration, and recovery practices. Emphasizing a holistic approach to health and fitness can yield better long-term results for runners, ensuring they remain healthy and injury-free.

Guidelines for Choosing the Right Supplements for Runners

With a vast array of supplements available on the market, selecting the right ones can be daunting for runners. It’s essential to navigate this landscape carefully, keeping individual needs, objectives, and overall health in mind.

Assessing Personal Nutritional Needs and Performance Goals

Before incorporating supplements into their routines, runners should evaluate their unique nutritional needs and performance objectives. Factors such as training intensity, duration, and dietary preferences significantly influence which supplements may be beneficial. For example, runners engaged in extensive endurance training may require higher levels of carbohydrates and electrolytes compared to those involved in shorter or less intense workouts.

Identifying dietary gaps is equally crucial. Runners following specific diets, such as vegetarian or gluten-free, may need to focus on supplements that provide essential nutrients they may not be receiving from their food intake. Conducting a nutritional assessment with the assistance of a registered dietitian or nutritionist can offer valuable insights into which supplements may be necessary.

Establishing clear performance goals can guide supplement selections. Runners training for a specific race may prioritize energy gels, electrolytes, and recovery proteins to ensure they are well-prepared for the challenge ahead. Tailoring supplement intake to align with personal objectives can enhance motivation and lead to superior results.

Understanding Ingredient Labels and Ensuring Quality of Supplements

Comprehending the composition of supplements is vital for making informed choices. Runners should always read labels carefully, focusing on ingredients, dosage recommendations, and potential allergens. This meticulous approach ensures that the selected supplement aligns with individual dietary needs and goals.

Some runners may unknowingly choose products that contain unnecessary additives, sugars, or artificial ingredients. Opting for high-quality supplements from reputable brands can help mitigate this risk. Certifications from third-party testing organizations can also provide assurance regarding product quality and ingredient accuracy.

Familiarizing oneself with common supplement terminology can enhance understanding. Knowing the differences between terms like “natural,” “organic,” and “bioavailable” can empower runners to make better choices that positively impact their health and performance.

Seeking Professional Guidance for Tailored Support

For runners looking to optimize their supplement use, consulting with a nutritionist or coach can provide personalized guidance. These experts can offer tailored recommendations based on individual needs, training programs, and health goals. They can also assist in evaluating the effectiveness of current supplements and suggest necessary adjustments.

A registered dietitian can provide valuable insights into dietary habits and help create a comprehensive nutrition plan that integrates supplements in a balanced manner. Coaches, particularly those experienced in endurance sports, can offer advice on which supplements may enhance performance based on their understanding of the athlete’s training.

Regular consultations with nutritionists and coaches can help runners maintain accountability and ensure they are using supplements safely and effectively. This expert guidance can also lead to improved overall health outcomes, enabling runners to achieve their goals with confidence and clarity.

Consistent Monitoring and Adjusting Supplement Use for Optimal Benefits

Monitoring the effectiveness of supplements over time is crucial for optimizing performance. Runners should regularly evaluate how their bodies respond to various supplements and make necessary adjustments. This may involve tracking training performance, recovery times, and overall well-being concerning supplement intake.

As training intensity and goals evolve, so should supplement strategies. A runner preparing for a marathon may require different supplements than one training for shorter distances. Regularly reassessing supplement options ensures they remain in alignment with current training demands and personal goals.

Listening to the body is vital. If a runner experiences adverse effects or does not see the expected benefits from a supplement, it may be time to reconsider its use. Seeking advice from healthcare professionals can clarify any potential underlying issues that may require attention.

Establishing a flexible and adaptive approach to supplement use fosters a more effective and personalized nutrition strategy for runners, enabling them to thrive in their training and performance.

Integrating Supplements into Your Comprehensive Dietary Plan

To fully harness the benefits of supplements, runners must seamlessly incorporate them into their overall dietary regimen. A holistic approach ensures that nutrients work together synergistically, supporting health and performance objectives.

Achieving Balance Between Whole Foods and Supplements

While supplements can indeed be beneficial, they should complement—not substitute—a well-rounded diet. Whole foods offer a diverse array of nutrients, fiber, and phytonutrients that supplements alone cannot replicate. Runners should focus on consuming a varied selection of fruits, vegetables, lean proteins, and whole grains to establish a solid nutritional foundation.

Incorporating supplements can help address specific dietary gaps but should not lead to over-reliance. A balanced approach prioritizes whole foods while strategically utilizing supplements to enhance performance and recovery, ensuring that runners receive comprehensive nutrition to support optimal health and athletic outcomes.

Educating oneself about the nutrient density of various foods can also guide meal planning decisions. Prioritizing foods rich in vitamins, minerals, and antioxidants can enhance overall health and endurance, providing a strong base for any training regimen.

Coordinating Meal Timing with Supplement Intake for Maximum Effectiveness

Strategically timing meals and supplement intake can enhance nutrient absorption and sustain energy levels throughout the day. Runners should aim to synchronize their eating schedule with their training sessions, focusing on pre-run nutrition that fuels performance and post-run meals that promote recovery.

For example, consuming a balanced meal high in carbohydrates and proteins a few hours before a run prepares the body for exertion. Concurrently, aligning post-run nutrition with the body’s recovery needs ensures that it receives the necessary support after rigorous activity.

It’s also beneficial to consider the timing of supplements in relation to meals. Some nutrients are absorbed more effectively when taken with food, while others may yield better results on an empty stomach. Understanding these interactions can optimize nutrient uptake, thereby enhancing overall performance.

Continuous Monitoring and Adapting Nutritional Strategies for Success

Regularly assessing the impact of supplements and diet on performance and health is essential for runners aiming to refine their nutrition. Keeping a food and supplement journal can help identify patterns, successes, and areas for improvement. This practice encourages mindful eating and supplementation, allowing runners to make informed decisions.

Consulting with nutritionists or coaches can further enrich this process by providing expert insights into dietary habits and supplement use. They can help pinpoint necessary adjustments based on changes in training intensity, body composition, or overall health.

Flexibility is crucial. As training cycles shift or personal objectives evolve, the approach to supplementation and diet may also need modification. Remaining open to these adjustments ensures that runners can consistently meet their nutritional needs effectively.

Selecting Appropriate Supplements for Your Dietary Preferences

Choosing supplements that align with dietary needs and goals is vital for optimizing health and performance. Runners should consider their unique nutritional requirements, preferences, and any existing dietary restrictions when selecting supplements to ensure optimal results.

For instance, plant-based athletes may prioritize vegan protein powders and B12 supplements to meet their nutritional needs. Individuals with lactose intolerance should seek dairy-free protein options. Reading labels and understanding ingredient profiles can help runners identify supplements that align with their dietary preferences.

Regularly re-evaluating supplement choices is essential as dietary habits and goals evolve. As runners progress in their training or modify their dietary patterns, ensuring that their supplementation aligns with these changes can contribute to sustained success and overall well-being.

Your Top Questions Answered About Supplements for Runners

What are the most effective supplements for boosting energy during runs?

Runners may find energy gels or chews beneficial, as they provide simple carbohydrates for rapid energy, alongside electrolyte drinks for replenishing lost minerals during extended workouts.

In what ways do protein supplements aid recovery for runners?

Protein supplements facilitate the repair of muscle fibers damaged during running, promote muscle growth, and reduce soreness when consumed within 30 minutes post-exercise.

Are multivitamins necessary for runners to achieve peak performance?

While a balanced diet is ideal, multivitamins can assist in filling nutritional gaps and ensuring runners receive the essential vitamins and minerals needed for optimal performance and well-being.

Why is proper hydration critical for runners?

Hydration is essential for maintaining performance and preventing fatigue. Runners should consistently drink water and consume electrolyte beverages, particularly during lengthy or intense workouts.

Can supplements replace a healthy diet for runners?

No, supplements should complement a balanced diet rather than serve as a replacement. Whole foods provide a wide array of nutrients critical for energy, recovery, and overall health.

What are the potential risks of overusing supplements for runners?

Over-reliance on supplements can lead to nutritional imbalances, digestive issues, and potential toxicity. Prioritizing whole foods and using supplements strategically is essential.

How can I determine which supplements are suitable for my needs?

Evaluate your dietary requirements, training intensity, and personal objectives. Consulting with a nutritionist can help tailor supplement choices to your specific needs.

When is the best time to take supplements for runners?

Pre-run supplements should ideally be consumed 30-60 minutes before running, while post-run recovery nutrition is best ingested within 30 minutes to two hours following exercise.

Are there vegan options available for protein supplements?

Yes, numerous plant-based protein powders are available, including those derived from peas, hemp, or brown rice, suitable for vegan athletes.

How can I assess the effectiveness of my supplement regimen?

Maintain a journal documenting your dietary intake, supplement use, and training performance. Regularly assess how you feel and adjust your supplements based on your experiences and guidance from professionals.

Connect with us on Facebook!

The Article How Runners Fuel with Supplements: Essential Strategies appeared first on https://athleticsupplement.com