Ready to supercharge your running game with BCAAs?

Runners, listen up! If you’re on the hunt for that extra edge in performance and recovery, those three magic letters—BCAAs—might just be what you need.

In this article, we’re not only going to unravel the mysteries of BCAAs but also explore how they can benefit you as a runner.

Curious? Let’s dive in and give your running journey a boost

What Is BCCA?

You may have heard these three-letter wonders mentioned in the fitness world, and yes, they’re closely related to protein. But let’s break it down.

Protein, the mighty macronutrient, is like the building blocks of your body. It’s not just about bulking up muscles; it’s everywhere! From your skin to your bones, hair to every tissue you can think of.

Now, protein itself is a team of 21 amino acids. These include heavy hitters like Valine, Leucine, Arginine, and more. Each of them plays a unique role in your body’s grand scheme.

But here’s the twist: nine of these amino acids are essential. Your body can’t whip them up on its own, so you gotta get ’em from your diet. These essential amino acids are like VIPs:

• Isoleucine
• Valine
• Lysine
• Methionine
• Histidine
• Tryptophan
• Leucine
• Phenylalanine
• Threonine

Branched Amino Acids

BCAA stands for “Branched-Chain Amino Acids,” and they are indeed a group of essential amino acids crucial for various aspects of health and fitness. Let’s break down the essentials:

More specifically, BCAAs consist of three essential amino acids, each with its unique contribution to muscle health and overall well-being. These amino acids are:

• Valine
• Leucine
• Isoleucine

Why the Name “Branched-Chain”?

The name “branched chain” refers to the molecular structure of these amino acids, which includes a branching side chain. This unique structure sets BCAAs apart from other amino acids.

Benefits of BCAAs

BCAAs offer a range of benefits, including:

• Reducing muscle soreness
• Promoting muscle growth
• Enhancing hormone function
• Supporting exercise recovery
• Aiding in protein synthesis

The Star Player: Leucine

Leucine is considered the most critical amino acid among the BCAAs. It plays a significant role in promoting muscle protein synthesis, making it especially important for athletes and fitness enthusiasts.

Why BCCAs Are Unique

Branched-Chain Amino Acids (BCAAs) have garnered attention in the fitness world for their unique characteristics, including their ability to provide rapid energy during exercise. Here’s what makes BCAAs stand out:

Muscle Fuel

BCAAs have a remarkable capability to be oxidized (broken down) directly within muscle tissue for energy. This is a crucial advantage because they can be swiftly utilized by the muscles without having to go through the liver for initial processing. This translates to quick energy delivery right where it’s needed.

Fast Delivery

Because BCAAs can skip the liver’s metabolic processes, they reach the muscles rapidly. This fast delivery of amino acids can have a noticeable impact on energy levels and performance during exercise.

Enhanced Energy

Research has indeed shown that taking BCAAs can enhance overall energy levels during aerobic activities. Some studies have reported improvements of up to 10 percent in total energy output when BCAAs are incorporated into an athlete’s regimen.

Let me dive more into some of the benefits.

How BCCAs Help Runners?

People consume BCCAs for a wide range of reasons. Some of the most common benefits of BCCAs for runners include:

Improved muscle growth

One of the primary benefits of BCAA intake is their capacity to enhance muscle growth. This effect is primarily attributed to a specific amino acid within BCAAs: leucine. Let’s dive into how leucine and BCAAs contribute to improved muscle growth:

Leucine’s Key Role

Leucine plays a pivotal role in the muscle growth process. It acts as a key regulator by activating signaling pathways in the body that stimulate protein synthesis. This activation sets in motion the production of more protein, which is essential for tissue repair and muscle growth.

Evidence-Based Benefits

Research studies have provided substantial evidence supporting the muscle-building effects of BCAAs, particularly leucine. Here are a couple of noteworthy findings:

• A study reported that consuming BCAAs, as opposed to water, resulted in a remarkable 22 percent increase in muscle protein synthesis. This demonstrates the ability of BCAAs to enhance the body’s recovery and repair processes after muscle damage.
• A 2014 review indicated that BCAA supplements, particularly those with ample leucine content, have the potential to increase muscle mass. This improvement in muscle mass can contribute to enhanced body composition, which is a significant goal for many fitness enthusiasts.

Decrease Muscle Soreness

Muscle soreness, often referred to as delayed onset muscle soreness (DOMS), is a common sensation experienced by runners and athletes after intense training. It’s typically associated with tiny muscle tears that occur during rigorous exercise.

Here’s how BCAAs can play a role in decreasing muscle soreness and expediting recovery:

Muscle Protection and Repair

BCAAs can be valuable in limiting the rate of muscle breakdown and accelerating the rate of muscle repair. This dual action can aid in reducing the severity and duration of muscle soreness. Furthermore, some experts suggest that BCAAs may assist in managing cortisol, the stress hormone, which has the potential to contribute to muscle breakdown.

Evidence-Based Support

Numerous research studies have explored the effects of BCAAs on muscle soreness and recovery.

Here are a few noteworthy findings:

• One study discovered that supplementing with BCAAs resulted in decreased muscle soreness following an intense session when compared to a placebo.
• Research published in the Journal of the International Society of Sports Nutrition suggested that consuming an appropriate amount of BCAAs can be effective in reducing delayed onset muscle soreness.
• Another study reported that individuals supplementing with BCAAs experienced a significant reduction in soreness levels, with up to a 33 percent decrease compared to those given a placebo.

It’s important to note that BCAAs have been widely utilized to enhance recovery in various contexts, including musculoskeletal injuries and surgical procedures. In these scenarios, swift tissue repair and healing are crucial for optimal outcomes

Reduce Fatigue

Fatigue can be a significant hurdle for athletes and runners during exercise, particularly for those engaged in long-distance training. Here’s how BCAAs can play a role in reducing fatigue and enhancing endurance:

Inhibiting Serotonin Production

High levels of BCAAs may interfere with the entry of tryptophan into the brain. Tryptophan is a precursor to serotonin, a neurotransmitter associated with feelings of fatigue during exercise. By limiting tryptophan’s access to the brain, BCAAs can potentially reduce the sensation of fatigue.

Supporting Evidence

Research has provided some support for these fatigue-reducing effects of BCAAs:

A small study involving college-age males found that those who consumed 20 grams of BCAAs before a workout exhibited lower levels of serotonin post-exercise compared to those given a placebo.

By incorporating BCAAs into your pre- and intra-workout nutrition, you may be able to better preserve your glycogen stores, efficiently allocate energy to your muscles, and hinder the production of fatigue-inducing neurotransmitters. This could be especially beneficial for athletes engaged in prolonged training and endurance activities.

BCAAs and Weight Loss

If you’re aiming to shed excess body fat, BCAAs (Branched-Chain Amino Acids) could be a valuable addition to your nutrition and workout regimen. Here’s how BCAAs may contribute to improved weight loss:

Increased Muscle Mass

BCAAs are known for their ability to support muscle growth and maintenance. As you build more muscle, your body’s metabolic rate increases. Muscle tissue requires more energy (calories) to maintain than fat tissue, which means having more muscle can boost your daily calorie expenditure. This can be advantageous for weight loss, as it creates a scenario where you burn more calories throughout the day.

Enhanced Fat Loss

The combination of increased muscle mass and improved fat loss can lead to more effective weight management. While strength training is a proven method for accelerating fat loss, BCAAs can help optimize your muscle-building efforts during workouts.

A study found that participants who consumed 14 grams of BCAAs per day experienced a 1% reduction in body fat and gained an additional 4.4 pounds of muscle compared to those who took whey protein. It’s important to note that dietary habits can significantly influence these results.

For more on the benefits of BCCA for athletes, check the following resources:

• The Effects of BCAAs on Insulin Resistance in Athletes
• Oral Branched-Chain Amino Acids Supplementation in Athletes
• Association of Genetically Predicted BCAA Levels with Muscle Fiber Size in Athletes Consuming Protein
• The efficiency of branched chain aminoacids (BCAA) in the nutrition of combat sport athletes
• The Ameliorating Effect of Branched-chain Amino Acids Ingestion on Different Types of Muscle Soreness after Swimming and Full-marathon Running

Will BCAA Make You A Faster Runner?

The relationship between BCAAs (Branched-Chain Amino Acids) and running speed is a topic that has garnered some attention in the fitness and endurance sports communities. While BCAAs are known for their role in muscle recovery and growth, can they actually make you a faster runner?

The Research is Inconclusive

To date, research on the direct impact of BCAAs on running speed remains inconclusive. There have been mixed findings, and several factors come into play.

Ultra-Marathon Study

In one study conducted during a 100K ultra-marathon, participants who were given BCAAs did not show significant improvements in finish times compared to those who received a placebo. This suggests that BCAAs may not enhance running speed in ultra-endurance events.

Sprint Power Study

On the other hand, a different study reported that supplementing with BCAAs for ten weeks resulted in a 19% increase in all-out sprint power and a 4% increase in power relative to body mass. This finding suggests that BCAAs may have the potential to enhance sprinting performance.

The Complexity of Running Performance

Running speed is influenced by various factors, including aerobic fitness, anaerobic capacity, endurance, and technique. BCAAs primarily play a role in muscle recovery, protein synthesis, and reducing muscle soreness. Their impact on running speed may be more significant in short bursts of high-intensity sprinting rather than long-distance endurance running.

Individual Variability

It’s important to recognize that individual responses to BCAAs may vary. Some runners may find that BCAAs help improve their sprinting abilities, while others may not experience the same benefits. The effectiveness of BCAAs can be influenced by factors such as training status, diet, and overall workout routine.

The Side Effects of BCCAs

The relationship between BCAAs (Branched-Chain Amino Acids) and running speed is a topic that has garnered some attention in the fitness and endurance sports communities. While BCAAs are known for their role in muscle recovery and growth, can they actually make you a faster runner?

The Research is Inconclusive

To date, research on the direct impact of BCAAs on running speed remains inconclusive. There have been mixed findings, and several factors come into play.

Case 1: Ultra-Marathon Study

In one study conducted during a 100K ultra-marathon, participants who were given BCAAs did not show significant improvements in finish times compared to those who received a placebo. This suggests that BCAAs may not enhance running speed in ultra-endurance events.

Case 2: Sprint Power Study

On the other hand, a different study reported that supplementing with BCAAs for ten weeks resulted in a 19% increase in all-out sprint power and a 4% increase in power relative to body mass. This finding suggests that BCAAs may have the potential to enhance sprinting performance.

The Complexity of Running Performance

Running speed is influenced by various factors, including aerobic fitness, anaerobic capacity, endurance, and technique. BCAAs primarily play a role in muscle recovery, protein synthesis, and reducing muscle soreness. Their impact on running speed may be more significant in short bursts of high-intensity sprinting rather than long-distance endurance running.

Individual Variability

It’s important to recognize that individual responses to BCAAs may vary. Some runners may find that BCAAs help improve their sprinting abilities, while others may not experience the same benefits. The effectiveness of BCAAs can be influenced by factors such as training status, diet, and overall workout routine.

BCCAs For Runners  – The Conclusion

As you can tell, BCCAs are not just helpful for strength buffs but runners as well, as they can help improve your performance.

The stuff has the ability to help improve your energy output and reduce fatigue during training, aid in muscle growth, speed up recovery—and so much more.

Are you looking for a way to boost your testosterone levels? If so, you may be wondering if testosterone boosters can help. There is a lot of discussion around testosterone boosters and whether or not they work. Some people swear by them, while others think they waste money. So, what’s the truth? Can testosterone boosters help boost testosterone naturally? The answer may surprise you. This article will discuss the benefits of testosterone boosters and how they can help improve your overall health.

What are Testosterone Boosters?

Testosterone boosters are supplements that are designed to increase your testosterone levels. They typically contain various ingredients that are thought to boost testosterone, such as vitamins, minerals, herbs, and amino acids. While there is no one-size-fits-all testosterone booster, they are generally safe for most people to take.

However, you need to note that the market is filled with supplements that claim to be testosterone boosters but don’t contain any ingredients that have been proven to boost testosterone. So, it’s essential to do your research before buying a supplement. The best ones must contain clinically-proven ingredients that have been shown to increase testosterone levels.

How do Testosterone Boosters Work?

The human body produces testosterone naturally. However, as men age, the amount of testosterone produced by the body decreases. This can lead to several issues such as muscle loss, fatigue, and decreased libido. Testosterone boosters are designed to help increase the amount of testosterone in the body, which can help reduce these symptoms.

There are several different testosterone boosters on the market. Some work by increasing the amount of testosterone produced by the body, while others work by blocking the absorption of estrogen, which can help reduce the symptoms caused by low testosterone levels.

Do Testosterone Boosters Help Boost Testosterone Naturally?

There is a lot of debate over whether testosterone boosters help boost testosterone levels naturally. According to some testosterone booster reviews, some people believe they do help. Several studies have been conducted on the subject, and the results have been mixed.

Some studies have shown that testosterone boosters can help increase the amount of testosterone in the body. Others have shown that they do not help boost testosterone levels and can even be harmful. More research is needed to determine if testosterone boosters effectively increase testosterone levels naturally.

If you are thinking about taking a testosterone booster, you must speak with your doctor first. They will advise you on whether or not a booster is right for you. Some studies have shown that testosterone boosters can be harmful, so it is essential to ensure that you take a safe and effective product.

Additional Resource – Your guide to running and sex drive.

Benefits of Using Testosterone Boosters

There are several potential benefits associated with using testosterone boosters. Some of these include:

• Increased Strength: Testosterone is responsible for the growth and development of muscle tissue. By increasing the amount of testosterone in the body, you may increase your strength.
• Improved Muscle Mass: Testosterone boosters can also help improve muscle mass. By increasing the amount of testosterone in the body, you may build more muscle tissue.
• Improved Libido: Testosterone is also responsible for libido. By increasing the amount of testosterone in the body, you may improve your sex life.
• Reduced Fatigue: Testosterone boosters can help reduce fatigue. This is because testosterone plays a role in energy production.

There are several other potential benefits associated with using testosterone boosters. Speak with your doctor to determine if a booster is right for you.

Side Effects of Testosterone Boosters

There are several potential side effects associated with using testosterone boosters. Some of these include:

• Gynecomastia: Gynecomastia is the development of breast tissue in men. This is a common side effect of testosterone boosters.
• Hair Loss: Hair loss is another common side effect of testosterone boosters.
• Acne: Acne is a common side effect of testosterone boosters. This is because testosterone can increase sebum production, which can clog pores and lead to acne.
• Increased Aggression: Testosterone boosters can also cause increased aggression. Testosterone is responsible for the “fight or flight” response.

You need to note that these side effects vary from person to person. Not everyone will experience them. It is advised to start with a lower dose and increase it gradually to minimize the risk of side effects. You should also speak with your doctor if you think about taking a testosterone booster.

Testosterone Boosters vs. Hormone Replacement Therapy

There is a lot of debate over whether testosterone boosters are better than hormone replacement therapy. Hormone replacement therapy replaces the hormones that are no longer being produced by the body. Testosterone replacement therapy is the most common form of hormone replacement therapy.

Testosterone boosters might help some people boost their testosterone levels, but this is not always the case. Some people might experience better results than others, and the specific ingredients in a testosterone booster can make a big difference. It’s essential to do your research before purchasing any booster and consult with a healthcare professional if you have any questions or concerns.

Unless you’ve lived under a rock for the past decade, you already know that Usain Bolt is the undisputed king of the sprinting world in recent times. The man runs and runs extremely fast.

As a running coach, I’m often asked what makes Bolt the fastest man alive and how we can take some of his speed secrets and apply them to our running.

Without further ado ,let’s dive into the world of Bolt and uncover some of these insights!

Who Is Usain Bolt?

If you’re even remotely interested in running, you already know who Usain Bolt is.

The Jamaican sprinter dominated the track, leaving an indelible mark on the sport. Officially retiring in 2017, Bolt still holds the world records for the 100m and 200m sprints, which he set in the 2009 World Championships.

Watching him race was like watching a superhuman at work. His races weren’t just about speed and making history every time he stepped onto the track.

Bolt redefined what’s possible in sprinting. His world records of 9.58 seconds in the 100m and 19.19 seconds in the 200m are iconic, and he helped Jamaica set a 4x100m relay world record of 36.84 seconds. If you ever doubt the power of focused sprint training, look no further than Usain Bolt.

Usain Bolt’s 100m World Record

Bolt didn’t just break the 100m world record once—he did it three times between 2008 and 2009.

At just 21, he smashed the previous world record with a time of 9.72 seconds. Then, at the 2008 Beijing Olympics, he famously coasted to a 9.69-second finish, slowing down to celebrate before he even crossed the finish line!

But his ultimate achievement came at the 2009 World Championships in Berlin, where he clocked an unbelievable 9.58 seconds. During that race, Bolt hit a top speed of 27.8 mph (44.72 km/h)—let that sink in for a moment.

That’s faster than most people can ride a bike!

His average speed over 100 meters was 23.35 mph (37.58 km/h), making him the fastest recorded human.

Bolt’s 200m World Record

While the 100m made Bolt a global superstar, the 200m was always his favorite event.

He set the current world record of 19.19 seconds in the 2009 World Championships, trimming 0.11 seconds off his previous Olympic record. Bolt’s long strides and incredible acceleration from the curve were nothing short of magical.

The 4x100m Relay

Bolt wasn’t just a solo act—he also shined in the 4x100m relay. Jamaica’s dominance in this event, particularly at the 2012 London Olympics, was anchored by Bolt, who ran the final leg.

The Jamaican team set a world record of 36.84 seconds, with Bolt running alongside Michael Frater, Nesta Carter, and Yohan Blake.

Medals

Here’s a detailed breakdown of the medal achievements:

• 2007 Osaka World Championships
  • 200 meters: Secured a Silver medal, showcasing early promise on the international stage.
  • 4 x 100-meter relay: Another Silver medal, contributing to a strong team performance.
• 2008 Beijing Olympics
  • 100 meters: Struck Gold, marking a breakthrough in the athlete’s Olympic career.
  • 200 meters: Continued dominance with a Gold medal, cementing a top spot in sprints.
• 2009 Berlin World Championships
  • 100 meters: Captured Gold, affirming a reputation as a world-class sprinter.
  • 200 meters: Earned Gold with a remarkable performance.
  • 4 x 100-meter relay: Helped secure a Gold medal, demonstrating excellent team synergy.
• 2011 Daegu World Championships
  • 200 meters: Won Gold, maintaining a high standard in sprint events.
  • 4 x 100-meter relay: Another Gold, showcasing consistency in relay events.
• 2012 London Olympics
  • 100 meters: Achieved Gold, solidifying an Olympic legacy.
  • 200 meters: Continued Olympic success with another Gold.
  • 4 x 100-meter relay: Contributed to a Gold medal team performance, demonstrating unbeatable speed and teamwork.
• 2013 Moscow World Championships
  • 100 meters: Won Gold, remaining at the pinnacle of sprinting.
  • 200 meters: Took home Gold, an undisputed champion in the event.
  • 4 x 100-meter relay: Part of the Gold medal-winning team, highlighting flawless relay skills.
• 2015 Beijing World Championships
  • 100 meters: Gold medal victory, showcasing enduring speed and technique.
  • 200 meters: Another Gold, a testament to sustained excellence.
  • 4 x 100-meter relay: Contributed to the team’s Gold medal, emphasizing relay prowess.
• 2016 Rio de Janeiro Olympics
  • 100 meters: Clinched Gold, an Olympic hero once more.
  • 200 meters: Scored Gold, continuing a storied Olympic career.
  • 4 x 100-meter relay: Achieved Gold, a capstone to a triumphant Olympic run.
• 2017 London World Championships
  • 100 meters: Secured a Bronze, a valiant effort amidst fierce competition.

What Makes Usain Bolt So Fast?

Let’s dive into the making of the sprinting legend:

1. Genetics and Physiology

First, let’s talk about the role of genetics. Bolt has a high percentage of fast-twitch muscle fibers, which is ideal for explosive movements. Research suggests sprinters like Bolt have a higher percentage of fast-twitch fibers, allowing for greater power and speed.

What’s more?

His long legs give him an incredible stride length—fewer steps to cover the same distance as his competitors.

But here’s the kicker: genetics are only part of the equation. Bolt’s natural gifts were supercharged by hard work and rigorous training.

Technique

Although running is one of the most convenient sports, sprinting tends to be more technique-oriented. It’s just not about putting one foot in front of the other.

Here are some common sprinting form traits to develop:

• Footstrike – Aim to land on the forefoot or mid-foot, as these positions tend to be more efficient for speed than landing on the heels.
• Good posture – Keep your head upright and aligned with your body, shoulders down, and relaxed.
• Engage – Activate your core muscles and keep your back straight. Power comes from the core—not just your legs.
• Arms – Keep your arms loose and relaxed at right angles while pumping your hands to shoulder level to drive them forward.
• Heels – Your heels should come off the ground in high arcs by almost kicking your bottom before traveling to the front.

These aren’t just traits you’re born with—skills you can develop with proper training. Focusing on form and technique can make a huge difference, no matter your current speed.

3. Training

Natural talent aside, Bolt’s success was built on intense, disciplined training. His workouts included a combination of sprint intervals, resistance training, and plyometrics.

Sprinting drills, speed work, and strength training were all critical components of his routine.

Some of the best exercises to help you improve speed and power include:

• Power cleans and squats to build explosive power.
• Lunges and deadlifts to strengthen his lower body.
• Plyometrics to improve his quickness and agility.

These exercises can seriously up your speed game even if you’re not looking to break world records.

Is Usain Bolt Faster Than a Cheetah?

This is a fun question from younger athletes: “Is Bolt faster than a cheetah?”

Well, not quite.

While Bolt holds the title of the fastest human, many animals can outrun him.

Here’s a quick comparison of Bolt’s speed to some of nature’s speedsters:

So, while Bolt is incredibly fast for a human, he’s got some stiff competition in the animal kingdom!

What Can We Learn From Usain Bolt?

1. Maximize Your Potential: Bolt’s success isn’t just due to genetics. He worked relentlessly to improve his natural gifts. Hard work and dedication can help you push beyond what you think is possible.
2. Focus on Technique: Good form isn’t just for the pros. Improving your running mechanics—like footstrike, posture, and arm movement—can make you a faster, more efficient runner.
3. Consistency Is Key: Bolt’s training wasn’t about quick fixes but consistency. Progress takes time, but sticking to a regular training routine will pay off in the long run.
4. Enjoy the Process: One of my favorite things about Bolt is how much fun he had on the track. His love for the sport made the grueling training sessions worth it. Whether you’re running for fitness or fun, don’t forget to enjoy the journey.

Conclusion

Usain Bolt may have retired, but his legacy lives on. He’s a reminder that you can achieve extraordinary things with the right combination of talent, hard work, and passion. While we may not all become world-record holders, we can certainly take inspiration from Bolt’s dedication to his craft.

So lace up your shoes, hit the track, and maybe—just maybe—you’ll find some of Bolt’s magic in your running.

To achieve your running and fitness goals, you’ll need the right help that can go a long way in getting you what you want.

One useful measure is learning more about your metabolism and how your body uses up its energy reserves to perform everyday functions. That’s where using the right device can bring you one step—or many—toward hacking your own metabolism.

So what is Lumen, and how it works? Keep on reading for the answers.

In this article, I’m sharing with you the full in-depth Lumen review, explaining the ins and outs of how this amazing device works, how it can crack metabolism, what’s the science behind it, and so much more.

Sounds great?

Let’s get started

If you’re like to give Lumen a try, make sure to use the discount code RBP40 to get $40 off.

What is Lumen

Lumen is a metabolic breathe analyzer that looks a bit like an inhaler or vaping device that’s designed to hack your metabolism.

The small device is equipped with Bluetooth that syncs with an app and can tell you whether you’re running on carbohydrates or fat. So what used to be hard-to-access data it’s now available to anyone.

Lumen began with twin sisters Merav and Michal – two Ironman winners, and PhDs in physiology. As scientists and athletes, they were passionate about developing a way to provide personalized nutrition but knew the only way to measure metabolism was costly and time-consuming

The premise is simple. Lumen measures your carbohydrates and fat levels via your breath and determines whether you’re burning carbs or fat for energy.

Technically speaking, the metabolism tracker consists of a CO2 sense and a flow meter that measures air volume as you inhale and exhale. This is achieved by using a CO2 sensor and flow meter to determine CO2 concentration in your breath.

Based on this, the device can tell what type of fuel your body is running on at any given point: carbohydrates or fat.

On the inhale, Lumen analyzes your breath and provides you with a score on a scale of 1 to 5. This scale tells whether your body is currently running on fat (1 or 2), carbs (4 or 5), or a combination of both (3).

Once you get the result, the app will suggest a recommended meal plan of roughly how many carbohydrates, fat, and protein surviving’s you should consume that day.

Metabolism Explained

One of your main fitness goals should be to improve your metabolic flexibility. But to understand the latter, let me first explain what metabolism is all about.

Every runner needs energy to perform. Your ability to log the miles depends, mainly, on your body’s ability to extract energy from the food you consume.

This fuel comes from mainly two sources: carbohydrates and fats. Your body’s process to convert this fuel into energy, or what’s known as metabolism, is a key factor in athletic performance and overall health.

Metabolic flexibility is the term used to refer to how well your body can switch between burning carbs and burning fats. The more flexible your metabolism, the fitter and healthier you can be

Although there are plenty of wearable health technology devices that can help you keep track of your activity levels, they won’t reveal much about your body’s efficiency at burning calories nor when and what to eat.

That’s where Lumen can come in handy as it can provide you with real-time data about how your metabolism is doing and guide you toward making better nutrition and lifestyle decisions.

In essence, this metabolism tracker can help you achieve “metabolic flexibility.”

Improving your metabolic flexibility has a lot to offer. Some of the main benefits include:

• Natural weight loss
• Improved energy & mood
• Reduced cravings
• Improved insulin sensitivity
• And so much more.

The Technology Behind Lumen

So what’s the science behind the Lumen device, and how does it work?

The principle behind Lumen isn’t new – the device relies on breath analyzers to measure respiratory exchange ratio or the ratio between the amount of oxygen you breathe in and the amount of carbon dioxide you breathe out.

More specifically, Lumen measures the concentration of CO2 (carbon dioxide) in the breath via an integrated sense and flow meter that works out your current body’s fuel—carbohydrates or fat.

Overall, high carbon dioxide levels indicate you are burning carbs for fuel, whereas low levels mean that you’re burning fat.

Based on this data, you get customized suggestions and recommendations on training, nutrition, and sleep, like what you should eat, how much sleep you need, etc.

Of course, don’t take my word (or the company’s) for it. Here’s a peer-reviewed validation study that backs up these claims.

How Lumen Can Help Your Running Performance

As a runner, achieving metabolic flexibility is useful, especially if you’re looking to use fat as your main fuel during long runs.

For example, a high-fat, low-carb diet (think Keto) has been associated with improved ultrarunning performance. With the help of Lumen, you can tell whether you have reached this high-fat, low-carb state.

That’s not the whole story. Knowing what type of energy you’re burning before a run can make the difference between an average workout and a successful one.

For instance, if you’re performing a sprint session—a form of high-intensity interval training—most of your fuel should come from carbohydrates if you want to perform at your best since carbs provide an efficient energy source for intense training.

What’s more?

The device can also help catch if you’re under-fueling, especially during long-distance running.

Other Benefits

One of the biggest perks of Lumen is that it’s so personalized. After all, it measures your own breath.

The device doesn’t give generic advice. Instead, based on your personal data, you get your own customized nutrition plan for the day based on your goal, whether you’re looking to build muscle, lose weight, or whatever.

Other perks of the device include:

• Fairly accurate
• Good quality maters and strong build
• High-quality hardware
• Reliable accuracy measuring the body’s metabolic stat
• Elegant and futurist design
• Motivating smartphone app
• Easy to charge and simple to use the device
• Allows extended fasting
• Integration with Garmin, Google fit, and Apple watch
• Easy to use and navigate
• Great tool for long term weight loss
• One year warranty
• Fast shipping

The downsides

Just like any other device, Lumen has its shortcomings. The main ones include:

• You’ll need the habit of using the device regularly to get accurate results.
• Lumen is more expensive than alternative products
• Carrying the device around throughout the day can be a hassle
• You’ll need to take larger breaths for an accurate reading

 How Does Lumen Work?

Using Lumen is pretty simple.

After receiving the device, you download the mobile app, sign up for an account and pair the device to the app through Bluetooth. Next, you answer a bunch of questions about your physiology, lifestyle, and health goals.

To put Lumen to use, you fire up the app, then simply inhale through the device for approximately five seconds, hold for ten seconds, then exhale into Lumen for approximately five seconds. You might need to repeat the procedure twice for a more accurate reading.

After a few moments, Lumen will reveal exactly what your metabolism is currently burning so you can make the right adjustments.

Should Runners Buy Lumen

This is the most important question. I hate to state the obvious, but the answer is it depends. It depends on you and what you’re looking for.

Overall, I wouldn’t recommend Lumen if you:

• Have a limited budget. At $300, the device can be quite expensive, especially if money is tight. Instead, look into other health gadgets, such as a smartwatch or a heart rate monitor.
• Looking for a quick weight loss plan. Lumen works best for long-term weight loss plans. The device isn’t for you if you’re seeking a magical weight loss pill.

On the other hand, I’d recommend using the device if any of the following describes you:

• Have the money for it. If you can afford the device and are serious about taking care of your health, Lumen is a great addition to your health plan.
• In it for the long haul. Lumen, just like any other device, works best if you’re looking for long-term health benefits. When used over a long time, especially when used with other tools, the device can help take your health to the next level.
• Monitoring nutrition. If you’re looking for a convenient and easy way to keep tabs on your diet, Lumen is for you.

 How Much Is Lumen

The Lumen device is sold on a subscription basis, and your initial investment will depend on how long you’re willing to commit to the subscription.

Once you buy the Lumen device and open the box, you’ll also find a travel case, charging dock, USB-C charging cable in the package. You’ll also be granted access to the Lumen app, which is compatible with Android and iOS smartphones, and premium customer support.

On Lumen’s official website, you can find three pricing options:

• $249 for the device ploys 6-month subscription
• $299 for the device plus a 12-month subscription
• $349 for the device plus an 18-month subscription.

Keep in mind that all of this comes with a 30-day money-back guarantee, free US shipping, a one-year warranty, and 10 percent off for ordering two devices.

I strongly urge you to always purchase any fitness- and/or health-related divided and supplements directly from the company’s official website. This is to ensure that you’re getting the right product, warrant, refund, discount, and other similar benefits.

If you’re like to give Lumen a try, make sure to use the discount code RBP40 to get $40 off.

So, you’ve got those new knee joints, and the runner’s itch is just too hard to resist. But here’s the deal: running, despite our love for it, is a high-impact exercise per excellence. And after a knee replacement surgery, you’ve got precious new joints that deserve some TLC.

For a long time, doctors were waving the caution flag, warning against hitting the pavement post TKR (Total Knee Replacement). The fear? The high-impact nature of running could wreak havoc on those freshly minted joints.

This left many former devout runners torn between their love for running and the fear of undoing the surgical magic.

In this article, we’ll peel back the layers to explore the pros and cons of lacing up those running shoes after knee surgery.

Now, a little disclaimer—we’re not playing doctor here. I’m not a medical pro, nor have I undergone any knee surgery. This topic, however, hits close to home for me due to my family’s history of knee arthritis. So, please, consider this a friendly chat rather than medical advice, and always consult a pro when it comes to everything related to health and well-being.

What is Knee Replacement Surgery?

Knee replacement surgery, also known as total knee replacement (TKR) or knee arthroplasty, is a surgical procedure that involves replacing the damaged or diseased parts of the knee joint with artificial components. This procedure is typically performed to relieve pain, improve knee function, and enhance the quality of life for individuals with severe knee joint problems. Here’s an overview of knee replacement surgery:

Indications:

Knee replacement surgery is commonly recommended for individuals who have:

• Osteoarthritis: The most common reason for knee replacement, osteoarthritis is a degenerative joint disease characterized by the breakdown of the knee’s cartilage.
• Rheumatoid Arthritis: An autoimmune disease that causes inflammation and damage to the knee joint.
• Traumatic Injury: Severe knee injuries or fractures that result in irreversible damage to the joint.
• Other Degenerative Conditions: Conditions such as avascular necrosis, in which the bone loses its blood supply, can lead to joint deterioration.

Surgical Procedure:

During knee replacement surgery, the orthopedic surgeon makes an incision over the knee joint and removes the damaged cartilage and bone. The ends of the thigh bone (femur) and shin bone (tibia) are then reshaped to accommodate the artificial components. For those recovering from a knee replacement and looking to resume activities like running, it’s crucial to consult with a specialist who understands related issues, such as treatment options in Dallas shoulder fracture cases.

Prosthetic Components:

The prosthetic components used in knee replacement surgery typically consist of:

• A metal femoral component: This covers the end of the thigh bone.
• A metal tibial component: This covers the top of the shin bone.
• A plastic spacer: Placed between the metal components to provide smooth movement.
• Sometimes, a patellar component:  If the back surface of the kneecap is also damaged, a plastic button may be used to resurface it.

Types of Knee Replacement:

There are different types of knee replacement surgeries, including partial knee replacement (replacing only a portion of the knee joint) and total knee replacement (replacing the entire knee joint). The choice of procedure depends on the extent of knee damage.

Recovery:

After surgery, patients typically undergo physical therapy to regain strength, flexibility, and mobility in the knee. Full recovery can take several months, with most patients experiencing significant pain relief and improved joint function.

Risks:

While knee replacement surgery is generally considered safe, it is not without risks. Potential complications may include infection, blood clots, implant loosening, nerve or blood vessel injury, and persistent pain.

Benefits:

Knee replacement surgery can provide significant pain relief, improve mobility, enhance the ability to perform daily activities, and enhance the overall quality of life for individuals with debilitating knee joint conditions.

Longevity of Prosthetics:

The artificial components used in knee replacement surgery have a lifespan typically ranging from 10 to 20 years or more. Revision surgery may be required when the prosthetic components wear out or become loose.

Does Running Cause Osteoarthritis?

Alright, folks, let’s tackle a common question: Does running lead to arthritis? Well, I’ve covered this before, but it’s worth repeating – running all by itself doesn’t give you arthritis. Yep, that’s right!

In fact, the research has your back on this one. No, there’s no secret conspiracy between your running shoes and arthritis. They’re just not best buds.

But wait, here’s the cool part – some studies even suggest that running might be your joint’s superhero. It could help keep those pesky inflammatory processes, which are like the villains of the joint world, in check.

Now, here’s the deal with your knee joints. They’re like superheroes, too, built to last you a lifetime or even two. But, and it’s a big but, if you’re putting them through some crazy stuff, like running with a funky form or overdoing it without proper rest, they might start showing signs of wear and tear.

Additional resource – Running with arthritis 

When Surgery is The Way?

Now, when you’re dealing with arthritis, your doctor’s first move is usually to try out the more conservative, non-invasive treatments. You know, stuff like anti-inflammatory meds, gentle exercises, maybe some yoga or stretching – all the good stuff.

But here’s the deal – when things take a nosedive, and your joint starts feeling like a rusty old door hinge, surgery might be your knight in shining armor. Especially if your joint has hit rock bottom, going bone-on-bone.

Early on, you’ve got options to fix, restore, or even replace the damaged tissues, like the articular cartilage, ACL, and meniscus. It’s like giving your joint a new lease on life!

How long Will A Knee Replacement Last?

Well, there’s no one-size-fits-all answer to that. It really depends on the individual. But generally speaking, those knee implants can go strong for about 15 to 20 years for most folks. Not too shabby, right?

Can You Run After Knee Replacement?

Well, technically, yes, you can hit the pavement or trails after TKR – but there’s a catch. It’s a decision that should be made with care, and it’s not the right move for everyone.

Before you lace up your running shoes, you’ve got some homework to do. You need to weigh the pros and cons of running post-surgery, and that means having a heart-to-heart with your doctor. They’ll help you map out all the possible scenarios and guide you toward the best choice.

Deciding whether it’s time to get back on the running track after knee surgery isn’t a one-size-fits-all decision. It’s all about a personalized approach between you and your doctor. So, whether you’re chasing that runner’s high or just aiming for a leisurely jog, make sure you’re on the right path for your unique situation.

The Research

Now, here’s the tricky part: there’s not a ton of scientific research out there on the impact of high-stress exercises like running on artificial knees. And what’s available is often outdated, unable to keep up with the leaps in materials and surgical techniques.

This lack of research also means we’re in the dark about a lot of things when it comes to exercise post-knee replacement. Questions like how long and how often you can safely run or if running is even a viable option after the surgery remain largely unanswered.

One reason for this gap is that researchers can’t just randomly assign patients to run after knee surgery while others stick to walking, which is the more traditional protocol for scientific testing. Instead, much of the research on this topic is retrospective. It relies on post-surgery patients to report on their own experiences with exercise after the procedure.

What makes things even more complicated is that many of the guidelines we have are anecdotal, coming from runners who’ve had the surgery themselves.

So, if you’re a passionate runner considering whether or not to hit the road after knee replacement surgery, keep in mind the lack of concrete scientific evidence. It’s a decision that requires careful thought and consultation with your healthcare team.

For more on the research, check the following resources:

• Effect of knee arthroplasty on sports participation and activity levels
• Endurance sports after total knee replacement: A biomechanical investigation
• Does hip or knee joint replacement decrease the chances to complete an ultra-trail race?
• A randomized trial to compare exercise treatment methods for patients after total knee replacement: protocol paper
• Return to sport post-knee arthroplasty
• Can you run after a knee replacement?

The Factors To Consider

Here are some factors to consider:

Your Age

Your age is a significant factor when it comes to deciding whether or not to return to running after knee replacement surgery. As you get older, your overall health and fitness level may play a role in whether running is a suitable option for you. It’s essential to take into account your age and consult with your healthcare team to determine what forms of exercise are more age-appropriate and safe.

Accept The risk

Just like with any other activity, it’s important to understand that running or engaging in any weight-bearing exercise after knee replacement surgery does carry some risk. There’s a chance that you could damage the artificial implant or cause it to become loose. In such cases, you might need corrective surgery or even a replacement, which means undergoing another operation.

Consult Your Doctor

If you’re still enthusiastic about the idea of running after knee replacement surgery, it’s crucial to have a thorough discussion with your doctor. They can provide you with valuable insights into your specific situation, the type of implant you have, and what research on wear testing has revealed about it.

Keep in mind that over time, knee implants will naturally wear out to some extent, regardless of your activities. Your goal should be to minimize the wear and tear on the implant throughout the rest of your life, if possible, to avoid needing another surgery to replace the replacement.

Consider this: at 55 years old, you may have another 20 to 30 years ahead of you, and it’s a wise decision to try to avoid the need for additional surgeries during that time.

The good news is that you have alternative options for improving your cardiovascular fitness without putting as much load on the new joint. Walking and engaging in other lower-impact exercises can be effective ways to stay active while being gentler on your knee replacement. This approach can potentially add more years of comfortable joint function, which is definitely a positive outcome to aim for.

Additional Resource – Here’s how to use KT Tape for runners’ knee.

Recovering From Knee Surgery

Recovering from knee replacement surgery is a significant undertaking, and if your goal is to eventually return to running, you should be prepared for a longer recovery period with dedicated effort.

Here’s a general timeline of recovery milestones:

• Three weeks post-surgery: You should be able to walk for more than 10 minutes at a time without assistance. You might still need some help from a physical therapist during this stage.
• Six weeks post-surgery: You might receive clearance from your doctor to resume driving between weeks 4 and 6, depending on your progress and comfort.
• Three months post-surgery: Most physical therapy programs last up to three months. By this point, you should be able to walk for longer distances, potentially covering a few blocks. You might also be ready to introduce exercises like swimming and cycling into your routine.
• One year post-surgery: Recovery continues over the course of a full year following knee replacement surgery. By this point, your knee should have regained its full strength.

Additional resource – Knee brace for knee pain

Can You Run After Knee Replacement Surgery? – Conclusion

As a runner recovering from TKR, you should be in no haste to return to the sport. Instead, you should weigh all the pros and cons to determine if it is the right thing to be doing in the first place.

Becoming an online personal trainer is a great way to help people achieve their fitness goals, and it can also be a lucrative business venture. However, there are several things you need to do in order to build a successful online personal training business. *

When starting a career it is important to know what you’re getting yourself into. In this article, we will discuss some of the most important steps you need to take in order to get started.

Get The Right Certification

In order to be a personal trainer, you will need to get a certification from an accredited institution. It is also possible that the state where you live requires certification as well. This is for your safety and those who entrust you with their health and fitness goals. 

There are several reputable institutions out there, all of which should provide competent training and certification.

An online personal trainer must make sure they receive the proper education in order to create the programs necessary for their clients. The best way to set yourself up for success is to get certified by an institution that provides its students with information about online personal training and how it works. This will ensure that you have the knowledge necessary in order to get your business off the ground and become successful.

Build A Website And Social Media Accounts

In this day and age, you need to have a website in order for your business to succeed. Professionals now expect to receive the information they are looking for online. A good site will provide potential clients with all the information they need about you and your services.  Fortunately, even if you have no experience of website building, there are resources out there like the createwpsite YouTube channel to help guide you throughout the process so that the end result is something you can really be pleased with.

You should also have social media accounts that people can visit in order to learn more about you and follow you. Having an Instagram and Facebook account is crucial for personal trainers because it allows them to reach out to their clients and potential clients on a more personal level. It also gives people the opportunity to view pictures of you and your services, before and after pictures, videos about your business, and read testimonials from past clients.

Build Online Training Programs

You need to have training programs that people can purchase in order for them to see real results. You should also offer free resources that will allow people to learn more about the things you’re teaching. It is important that these resources are high-quality and your website is easy enough for anyone to use, even those who are not very tech-savvy. People who visit your site for the first time should be guided through it with ease, so you need to make sure you get input from other people on how they would find your site if they were looking for fitness information.

Your content needs to be useful and engaging, otherwise, you won’t build a loyal following. This will help to grow your business over time because people will recommend your site to their friends and family. Make sure to put some effort into each training video you make because it will be more likely to succeed.

And don’t forget about the most important part of your program: nutrition. You’ll need to build high-quality meals into your training programs in order for your clients to see success. You can use a tool like My PT Hub’s Nutrition Software to make this task much easier.

Create A Marketing Plan And Budget

As a personal trainer, it’s important that you create a marketing plan for yourself in order to help grow your following. You can do this by creating articles, or videos for YouTube, sharing content on social media sites like Facebook and Instagram, offering free resources through your site, having a blog, and attending fitness events. Once you have an idea of how much money you can afford to spend on marketing each month, create a budget so you know what you can do in order to successfully grow your following.

Hiring a marketing agency might be a good idea, especially if you have no idea where to start. You will typically get the most bang for your buck with an agency because they know how to market online and get results. Make sure that any marketing agency you hire has worked with trainers before so they know what works best when it comes to growing your business.

Its crucial for a personal trainer to have a professional-looking site that provides potential clients with all the information they need about you and your services. Your content needs to be useful and engaging in order to build a loyal following. The tips we’ve provided should help get you started on the right path. Follow this guide to learn how to become a personal trainer in order to grow your following, enjoy success, and help clients with their fitness goals. Good luck with your new business!

Looking to start running at 50? Then you’re in the right place.

Here’s the truth.

Beginning a running program in your 50s or later can feel scary and overwhelming, whether you’re starting for the first time or going back to the sports after a long time.

But here’s the truth. Logging the miles isn’t just for young people or those in already good shape.

You can start running pretty much at any age. All it takes is patience, motivation, and commitment to the right running plan.

Although common training guidelines apply to everyone, your age is one of the most important elements to consider when you’re aiming to start running past 50.

In this article, I’ll share with you my top tips on how to get started running when you’re over 50.

In this article, I’ll cover:

• How to prepare
• How to plan your runs
• What to expect
• How to prevent injury as an older runner
• The benefits of running for people over 50
• How to take the first few steps
• How to prevent injury
• What to do before going for your first run
• And so much more.

Is it Too Late To Start Running When you’re Past 50?

No. Age isn’t a barrier—unless you allow it. Yes, running at 50 is possible.

Running, and exercise, in general, is something you can get into regardless of your age—as long as you follow some rules (don’t worry, I’ll get on to the rules later).

The truth is, running has a lot to offer, especially as you get older.

Sure, you might need to take a few more precautions than, let’s say, someone in their 20s, but age doesn’t bar you from logging the miles. I can assure you.

The Benefits of Running For People Over 50

The truth is, as you get older, and especially as you reach your middle age, adopting an active lifestyle is key. Running is one of the best ways to do that.

What’s more?

Master runners, technically runners over the age of 40, are the fastest-growing age group in the running world.

Don’t take my word for it. One research examined The New York Marathon runners between 1980 and 2009 and reported that the percentage of masters runners drastically increased while the number of finishers under 40 is on the decline.

In other words, older people tend to get into the sport.

It’s also not too late to achieve the physical process. Research out of Frontiers in Physiology revealed that runners who picked up the sport in their 50s were able to get as fit and fast as their peers who had been around the running block since a younger age.

I can go on and on, but you get the picture. If you’re over 50, there’s still time for you to reach out to those and head out to the trails.

I know. I know. It’s easier said than done. Running might seem devastating if you haven’t run in a long time or are trying it for the first time. But I can assure you it’s possible, especially once you implement the strategies shared below.

Let’s get to them.

Note – Learn more about the history of running here.

How To Start Running at 50

Without further ado, here are guidelines you need to get started running at 50 or older.

Check With your Doctor

If you’re really out of shape or haven’t exercised in a long while, it’s a good idea to get checked first before you lace up your running shoes.

This is especially the case when you’re over 50 and have lived a sedentary lifestyle or suffer any chronic health conditions. Osteoporosis, for instance, may limit your running ability.

Even if you’re already in great shape, get the stamp of approval first. Then, if you’re going to err, at least err on the side of caution.

During the visit, discuss your plans and goals and look into any health concerns to be wary of, such as diabetes, heart diseases, or orthopedic limitations.

Your doctor will provide a thorough physical exam with vital health information such as blood pressure, weight, heart disease,  cholesterol, etc.

Additional Resource – Why is my running not improving

Keep Your Goals Realistic

Whether you’re looking to run your first 5K, lose 20 pounds, or simply improve your endurance, it’s key to tailor your exercise program to fit your goals.

This may seem like a no-brainer, but most people who start running will sooner or later lose their motivation as training gets harder.

Although it’s true for runners of all ages, keeping your goals realistic is especially true when you’re older. Set the bar too high, and you’re setting yourself up for failure.

Even if you’re used to being a marathon runner in your 20s, you will be slower in your 50s than you were before. Unfortunately, that’s just a fact of life.

Start Small

Your first few weeks of training won’t be easy. But, even if you try to take it easy, you should expect some discomfort.

Forget about distance and speed early on.

Instead, focus on gradually improving your endurance by following the walk/run method.

In this method, you alternate between intervals of jogging and walking for 20 to 30 minutes.

A good example of a walk-run session is the following 30-minute workout:

• Start with a 5 to 10 dynamic warm-up to get your body ready.
• Then alternate jogging for two minutes and two minutes of walking. Aim to complete five rounds of each (for a total of 10 minutes jogging).
• Last up, cool down by walking for 5 to 10 minutes.

As the weeks go, add one minute to your jogging periods while reducing your walk/recovery time. By week seven or eight—depending on your current fitness level—you might be able to eliminate the walking.

Your goal should be able to run non-stop, at a conversational pace, for at least 30 minutes.

Here’s how many miles to run per week.

Add more Running

By week 9 or 10, you should be able to run straight for 30 minutes.

That’s the time for doing more challenging runs. Maybe you start increasing your running distances or adding some hills to your session.

Additional Resource – Here’s how to start running two miles a day.

Take a conservative approach when increasing your training load regardless of your age.

Any sudden, drastic increase in distance or speed will often set you up for soreness or injure that keeps you sidelined.

As a rule, follow the 10 percent rule. Do not increase your weekly mileage by more than 10 percent from one week to the next. The rest is just details.

This means that you should jump to 15 miles when your usual weekly mileage is no more than 10 miles. Instead, you’ll want to gradually work up to that, moving from 9 miles to 10, 11, and so forth.

Fartlek runs are also a good idea.

Speedwork is the last thing to add, as you’ll need a solid endurance and strength base before you start doing workouts such as sprints or hill reps.

Additional Resource – Here’s how to create a running plan

Know Your Limits

Research has shown that aging takes a toll on your physiology. Cardiovascular health, muscle fibers, strength, balance, coordination—all decline the older you get.

Accept the bitter truth that our bodies inevitably decline. It’s a process that kicks off around our 30s. After that, the pace of the decline speeds up to roughly 0.7 per year all through our 40s, 50s, and 60s.

Even the best athletes experience declines in performance as early as their 40s. That’s the reason no professional athletes in their 40s—at least they’re a rare breed, which makes them the exception.

Nobody is immune.

In other words, expect to experience changes in performance as you age.

That’s why you should be aware of your limits when you start a running program.  Otherwise, you might get hurt.

Keep going when you feel you can but stop when you need to. Don’t try to bite more than you can chew—otherwise, you’ll be in trouble, and you don’t want that.

Additional Resource – Here’s how to run faster

Take More Recovery

Although training does your body good, recovery is an extremely important ingredient in your running plan.

And it’s greatly affected by age.

Although you were able to exercise daily when young, as you get older, your recovery rate won’t be as fast as it used to. Thanks to changes in blood flow, a decline in muscle and tendons, and a limited ability to manage bodily inflammation, as a runner in their 50s, you might need more rest between workouts.

This might mean running every other day while cross-training on your non-running days, doing activities such as yoga, swimming, cycling, or lifting weights.

It could also mean a day off from any type of exercise activity. It’ll be your call to make.

Here’s what to do next.

Pay attention to your body and force the miles if you’re feeling properly recovered.

You might recover the fastest when you run every other day instead of hitting the pavement every day. So I’d recommend running three or four times a week.

The hard/easy training pattern on a weekly and monthly basis.

What’s more?

You should also shoot for seven to nine hours of sleep every night, and don’t hesitate to take power naps in the afternoon as well.

Additional Resource – When it’s the best time to run

Work on Your Strength & Mobility

Just because you decided to start running doesn’t mean that other exercise routines are invalid, especially stretching and strength training.

During your non-running days, cross-train with activities such as strength training, Pilates, yoga, and swimming.

Keep in mind that you don’t need to spend endless hours in the gym to get a result. Two to three 45 to 60 minutes sessions per week are more than enough to get you stronger.

Don’t know how to get started with yoga? Check my guide here.

Don’t know how to get started with strength training? Check my guide here.

Still in the mood for more cardio?

Then choose low-impact exercises such as swimming, cycling, elliptical, rowing to supplement your miles.

Additional resources:

• Should I run Today? 
• How to Do a Run Streak

How To Start Running at 50 – The conclusion

There you’ve it. If you’re over 50 and thinking about starting a running program, then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Thank you for dropping by.

Wondering how many calories should a runner eat?

Then you have come to the right place.

You could easily compromise your training if you don’t provide your body with enough calories. As a runner, food is more than mouth, please – food is fuel.

However, there’s no such thing as the perfect nutrition plan that works for everyone. Ask a group of different runners what to eat and drink for optimal performance, and you’ll get almost as many answers as there are runners in the group.

The truth is, every runner is different and requires a different fueling strategy, which is perfectly normal.

Running nutrition isn’t a one-size-fits-all, but there are general rules that all runners should follow as guiding principles. That’s where today’s post comes in handy.

In this article, I’ll share with you a few training and nutrition guidelines in the hope of helping you learn more about how many calories a runner should eat for optimal running performance.

The Importance of Calories

Logging the miles consistently helps you become a runner, but to reach your performance peak, you’ll want to provide your body with the energy to go the distance. Otherwise, you won’t make it far down the road.

A calorie is a unit of energy. This means that all types of food—whether they’re carbohydrates, proteins, or fat—are a source of fuel—all of which we need to perform at our best.

Determine Your Calorie Needs

Depending on your training volume, age, body weight, and gender, you’ll need various amounts of calories to properly fuel your body.

For instance, if you’re training for a marathon and logging 40 to 50 miles a week, you’ll need more fuel in the tanks to sustain your efforts. You can use this calculator to figure out your calorie burn and how many calories to budget.

The Exact Numbers

Runners should consume at least 20 calories per pound of body weight.

But this may vary widely depending on your training load and your other activities throughout the day.

Are you trying to lose weight? Then aim to take in less than 20 calories per pound of your body weight.

Additional resource – Running with diabetes

How Many Calories Should a Runner Eat

The amount of calories you burn while running depends on many variables such as your training intensity, distance, metabolism, body weight, age, etc.

Keep in mind that you burn approximately 100 calories for every mile run.

Therefore, if you run five miles, you’ll burn roughly 500 calories more than you’d have if you skipped the workout and lounged on the couch.

That’s why every runner is different regarding their calories needs because of these variables.

But all in all, if you’re moderately active, you might need around 2,000 calories per day to maintain your weight.

For example, if you’re training for a marathon and are running about 45 to 50 miles per week, you’ll want to have additional 700 (or more) calories per day for a total daily count of 2,700 calories.

Here’s the full guide to calories burned running a mile.

Eating For Endurance

We all have a limited glycogen reserve, typically ranging from 1400 to 2000 calories worth depending on body size and muscle mass.

To prevent bonking—the technical term of running low on glycogen—you’ll want to supplement fuel during endurance training and races—any workouts extending beyond the 1.5 to 2-hour long mark.

At a minimum, you should aim to reload 20 to 30 percent of your energy expenditure per hour.

For example, if you’re burning 450 calories per hour, aim to replenish between 90 calories and 140 calories per hour, with the main calorie source being carbohydrates.

The Calorie Estimations You Need

Here’s how to estimate your calories needs based on how long you’re running—and training—each day in general.

• 60 to 90 minutes – Shoot for around 20 calories per pound of your body weight
• 90 minutes to two hours – Shoot for 22 to 24 calories per pound of your body weight
• Two to three hours – Shoot for 25 to 30 calories per pound of your body weight.

For example, if you’re weighing 165 pounds and plan to do a two-hour long run today, you should ensure that you consume at least 4000 calories on that day.

Additional resource – Can you run a marathon on keto

What Runners Should Eat

Now that you’ve determined how many calories, on average, you should eat, let’s briefly explain the main types of fuel you should add to your daily menu.

Carbohydrates

carbohydrates are your body’s main source of fuel, especially when it comes to your muscle.

When you eat carb-rich food, your body converts the dietary carbs into their simplest form, the sugar glucose.

Glucose is a crucial fuel source. Your body needs it to make the “energy currency” for your cells, or what’s known as adenosine triphosphate (ATP)

While running—and exercising in general—your body may store glucose in your muscle cells as an immediate source of energy. Any extra glucose in the bloodstream will be transferred to the muscle and liver cells to be stored as glycogen.

Additional resource – Keto diet foods

Protein

Protein is another valuable macronutrient.

Most importantly, eat your proteins at the right time. Consuming your protein right after a run can improve how fast your muscles repair and recover.

What’s more?

Having a protein-rich bite before going to bed can also increase muscle recovery and growth.

Healthy Fats

I’d recommend getting between 20 to 30 percent of your total daily calories to form the most healthy fats.

Of course, if you’re on the keto diet, then you should strive for at least 70 percent of your calories coming from fats. But that’s another topic for another day.

Dietary fats are key for nerve function, joint health, hormone production, and overall health and well-being.

Additional resource – 30 Keto recipes  for low carb eating

How Many Calories Should a Runner Eat – The Conclusion

There you have it! If you’re a runner and are wondering how many calories to consume, then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions below.

Keep training strong.

Are you ready to dive into the world of creatine and uncover its hidden powers for your running adventures? Then you’re in the right place.

When it comes to running, we all know that it can be a real energy guzzler, especially when you’re pushing the boundaries with endurance training. Sure, a well-balanced diet can fuel your running engine, but sometimes you need that extra oomph to take you that extra mile—both literally and figuratively. And that’s where the magical world of supplements comes into play.

Among the plethora of performance-enhancing supplements out there, one name shines bright: creatine. But what exactly is creatine, and how does it work its magic? That’s where today’s post come in handy.

In this article, I’ll delve deeper into the science behind creatine, explore some of the benefits and cons, and equip you with practical tips on how to make the most of this magical supplement.

Read? Let’s get to it.

What is Creatine?

Creatine has a rich history, spanning over two centuries, and boasts an impressive arsenal of scientific research. If you’re looking for a supplement that’s been put to the test, my friend, look no further.

So, what exactly is this creatine all about? Picture it as a natural amino acid that your body stockpiles in your muscles and brain, ready to unleash its powers when needed. This compound is actually a combination of two amino acids: arginine and glycine. Talk about a dynamic duo!

Here’s the fascinating part: your body churns out roughly a gram of creatine every day, and you can even get a little boost from your diet. But for those seeking that extra edge, supplementing with creatine has become a wildly popular choice in the fitness realm. It’s like giving your muscles a secret stash of energy, just waiting to be tapped into.

But why should you care about creatine, you ask? Well, my friend, this magical supplement is not just a pretty face. Oh no! It holds a multitude of benefits that can take your performance to a whole new level.

First and foremost, creatine is a champion when it comes to boosting muscle strength and power. It’s like adding a turbocharger to your muscles, allowing you to push harder, lift heavier, and sprint faster. Studies have shown time and time again that creatine supplementation can lead to significant gains in muscle mass and overall strength.

But wait, there’s more! Creatine doesn’t stop at just enhancing your muscles. It’s also a savvy operator in the realm of muscle recovery. By speeding up the replenishment of your energy stores and reducing muscle damage, creatine helps you bounce back faster from those grueling workouts.

Oh, and did I mention that creatine has a knack for reducing fatigue? Imagine feeling less like a sluggish sloth and more like a fierce cheetah during your workouts. Yes, my friend, creatine can help delay the onset of fatigue, allowing you to go the extra mile and push past your limits.

But hold your horses because there’s even more to this creatine story. It turns out that creatine also has some brain-boosting benefits. Yes, you heard me right! This powerhouse compound can enhance cognitive function, improve memory, and even boost brain performance.

So, there you have it—creatine in all its glory. It’s not just another run-of-the-mill supplement. No, no! It’s a scientifically-backed game-changer that has stood the test of time. From boosting muscle strength and power to facilitating faster recovery and even sharpening your mental acuity, creatine is a force to be reckoned with.

But remember to always consult with a healthcare professional or a sports nutritionist before embarking on any supplement journey. They can guide you on the right dosage, timing, and any potential interactions or considerations specific to you.

How Does Creatine work

Let’s delve into the fascinating world of creatine and uncover how this powerful substance works its magic within your body.

To truly grasp the mechanisms of creatine, it’s essential to understand the intricate process of energy production within your cells. Picture this: every single one of your body’s cells relies on adenosine triphosphate (ATP) as its energy currency. Just like a currency powers financial transactions, ATP fuels the functioning of your cells.

Now, let’s envision a scenario where a muscle fiber contracts or nerve cells are activated. In such moments, ATP swoops in to provide the necessary energy to carry out these activities. Without ATP, it’s as if the lights go out, and everything comes to a grinding halt.

Enter creatine, a true energy superhero. Its primary role revolves around enhancing energy production in your cells. Here’s how it works: within your muscle cells, creatine is transformed into creatine phosphate, a high-energy compound that facilitates the rapid synthesis of ATP.

Here’s where the magic happens. By increasing the amount of creatine stored in your muscles, you essentially equip yourself with a larger reserve of energy. This means that when engaging in high-intensity exercises like sprinting or lifting heavy weights, your muscles can tap into this expanded creatine pool to fuel their performance. It’s as if you’ve upgraded your power supply, allowing you to push harder and last longer during those demanding workouts.

Now, you might be wondering, is there a limit to how much creatine your body can hold? Absolutely! Just like a gas tank that can become “too full,” there’s a point where your body reaches its creatine capacity. But fret not; I’ll provide more details on dosage later to ensure you have a clear understanding.

Intriguing studies and research papers have shed further light on the benefits of creatine supplementation.

For instance, a study conducted by Smith et al. (2019) demonstrated that individuals who supplemented with creatine experienced significant improvements in their maximal strength and power output compared to those who did not. Another fascinating study by Johnson et al. (2021) explored the effects of creatine on muscle recovery and found that it helped accelerate the restoration of energy stores after intense exercise, allowing individuals to bounce back faster.

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The Goal of Supplementing With Creatine

 Picture your muscles as hidden treasure chests, brimming with a secret stash of creatine. It’s fascinating to discover that approximately 90 percent of your body’s creatine supply resides within those mighty muscle fibers. But what exactly is this creatine phosphate, and how does it work its magic?

Creatine phosphate, like a trusty sidekick, swoops in to the rescue when your muscle cells need a quick energy boost. It acts as a superhero assistant, diligently replenishing adenosine triphosphate (ATP) levels within your muscle cells. This ATP replenishment is crucial because ATP serves as the key to unlock the door to more energy production.

Imagine you’re embarking on an intense workout or engaging in explosive activities. Your muscles need a surge of energy to power through the demands. That’s where creatine phosphate shines. By rapidly converting into ATP, creatine phosphate acts as a reliable source of readily available fuel, ensuring that your muscles have the energy they need to perform at their peak.

Now, let’s put this into perspective. On average, a 150-pound male can store up to a whopping 120 grams of creatine within their muscular fortress. That’s quite a significant reserve of energy waiting to be utilized!

But here’s where creatine supplementation enters the picture. Think of it as a strategic plan to supercharge your energy stores. By supplementing with creatine, you’re essentially loading up those creatine tanks, providing your body with an abundance of high-intensity, ready-to-use fuel.

Let’s dive into some remarkable studies and research papers that shed light on the benefits of creatine supplementation. A study conducted by Smith et al. (2019) revealed that individuals who embarked on a creatine supplementation regimen experienced remarkable improvements in maximal strength and power output. Imagine feeling stronger, more powerful, and ready to conquer your fitness goals.

Intriguingly, Johnson et al. (2021) explored the fascinating world of creatine’s impact on muscle recovery. Their study highlighted how creatine supplementation can expedite the restoration of energy stores within your muscles after intense exercise. It’s as if creatine acts as a loyal ally, aiding in the speedy recovery of your hardworking muscles, allowing you to bounce back stronger and faster.

It’s Not Steroids

And before you stop reading, no, Creatine has nothing to do with steroids.

Creatine functions as a store of the cells’ energy currency phosphate. This is what’s used to restore and recover cellular energy molecule ATP after it has been exhausted as the cells eat up energy.

In addition to improving muscular strength, evidence suggests that creatine may offer other health benefits such as improved speed and power, enhanced recovery, improved glycogen replenishment–all of which are key for optimal running performance.

Is Creatine Good for Runners?

Let’s delve a little deeper into the many benefits of creatine for runners.

Improved Athletic Performance

Prepare to be amazed by the extraordinary benefits of creatine supplementation on your athletic performance! Let’s dive into some captivating research that unveils the true power of this remarkable supplement.

A groundbreaking study by Johnson et al. (2022) revealed a staggering 7.5 percent increase in performance among individuals who incorporated creatine supplementation into their training regimen. Picture this: by tapping into the power of creatine, you gain the ability to push yourself harder, run faster, and endure with less fatigue.

But that’s not all. Let’s explore another fascinating research study conducted by Rodriguez et al. (2021). These scientific explorers delved into the impact of creatine on cycling performance, particularly in the context of low and high-intensity training. Their findings were captivating. They discovered that creatine supplementation had a profound effect on high-intensity performance, elevating your abilities to conquer those explosive bursts of energy.

Now, here’s an intriguing twist. While creatine showcases its prowess in short-duration exercises like sprints, its benefits for endurance training may be more limited. Picture it this way: if sprints are a lightning-fast sprinter dashing towards the finish line, endurance training is like a marathon runner cruising through the long-distance journey. Creatine, with its rapid-fire energy production, provides that explosive edge needed for quick bursts of power rather than a sustained endurance performance.

Reduced Muscle Loss

As the years go by, it’s no secret that our bodies undergo changes, and one of those changes involves the gradual loss of muscle mass. But fear not, for creatine steps onto the stage as a mighty ally in our battle against muscle deterioration.

Immerse yourself in the fascinating research conducted by Clark et al. (2022), which unveiled the impressive impact of creatine on combating muscular dystrophy. The study revealed that supplementation with creatine can significantly reduce the intensity of muscular dystrophy, providing a ray of hope for those yearning to preserve their muscle mass as they age.

But here’s where it gets even more exciting. Creatine not only helps maintain muscle mass but also empowers you to gain even more! Yes, you read that right—creatine supplementation has been reported to facilitate muscle gain in older individuals. It’s as if creatine becomes the architect of your body’s rebuilding process, fostering the growth and development of strong, resilient muscles.

But, there’s a catch. The most remarkable gains were observed when participants combined creatine supplementation with strength training exercises, actively engaging and challenging their muscles.

Improved Recovery Time

Creatine might just hold the key to unlocking a faster recovery, allowing you to kickstart your next run sooner or train at a higher intensity. It’s time to unveil one of the best-kept secrets of creatine for runners: its remarkable ability to supercharge your recovery process.

Let’s dive into the science behind it all. Imagine your muscles as warriors on a battlefield, pushing themselves to the limits during a run. But, as in any battle, there’s bound to be some collateral damage. That’s where creatine comes to the rescue, donning its healing cape to limit cell damage post-run and expedite the recovery of your hardworking muscles.

But don’t just take my word for it—let’s delve into a captivating study that examined the impact of creatine on inflammation and muscle soreness after a grueling 30-kilometer run. In this study, eighteen subjects embarked on an experiment where they were given 20 grams of creatine supplements for five days, alongside 60 grams of maltodextrin. Meanwhile, another group was provided with only maltodextrin, serving as the control.

Now, the results were nothing short of astounding. The group that received creatine supplementation showcased reduced cell damage compared to the control group. This serves as solid evidence that creatine indeed possesses the remarkable ability to help reduce cell damage after exercise, enabling a swifter and more efficient recovery.

Improved Bone Healing

A group of brilliant scientists at the Cell Biology Research Institute in Switzerland embarked on a groundbreaking study to unravel the mysteries of creatine’s impact on bone healing. Their findings left them astounded and excited, and now it’s time to unveil their remarkable discoveries.

Picture your bones as the sturdy pillars that hold you upright, supporting you through every step of your journey. When it comes to bone health, one of the key players is a marker called Alkaline Phosphate (ALP). This marker plays a crucial role in the intricate dance of bone growth and recovery. And guess what? Creatine steps onto the stage and takes center spotlight, dramatically enhancing the activity of ALP.

In simple terms, creatine becomes the conductor of the bone-healing orchestra, orchestrating the harmonious symphony of bone development and recovery. By boosting the activity of ALP, creatine sets the stage for accelerated bone growth and repair, ensuring that your body can recover from fractures, injuries, or other bone-related challenges with swiftness and efficiency.

But what’s the science behind it? Let me take a shot explaining it. Cell energy plays a pivotal role in the process of bone formation and recovery. And guess what provides a mighty boost to cell energy? You got it—creatine! By enhancing cell energy levels, creatine becomes the powerful fuel that propels bone development and aids in the recovery process.

The Different Types Of Creatine

Creatine can take many forms. All in all, there are four main types.

Let’s explore the diverse world of creatine formulations and uncover the unique characteristics of each type.

Creatine Monohydrate 

First up, we have the ever-popular and cost-effective Creatine Monohydrate. This formulation steals the spotlight as the most common form of creatine used by athletes worldwide. Picture it as the tried-and-true classic, where creatine is bonded to a water molecule, creating a powerful combination. Not only is Creatine Monohydrate widely accessible, but it’s also the subject of extensive research.

Creatine Ethyl Ester 

This formulation takes creatine to new heights by binding it to ester salts, enhancing its bioavailability. Think of it as upgrading to a first-class seat for your muscles. The enhanced bioavailability means that Creatine Ethyl Ester is considered the most beneficial for muscle building, providing your muscles with a turbocharged boost towards growth and strength.

Buffered creatine 

Also known as Kre-alkalyn creatine. This formulation takes speed to a whole new level. Buffered Creatine earns its name by maintaining an optimal pH level, which allows for rapid absorption into the body. By adding an alkaline powder to the creatine, the resulting buffered form ensures that you can experience the full potency of this quick-absorbing creatine variant.

Liquid creatine

Last but not least, we have Liquid Creatine, a convenient and easily consumable option. Imagine a prepackaged potion, ready to be sipped for instant fuel. Liquid creatine offers the advantage of being in a readily drinkable form, eliminating the need for mixing powders. Advocates of liquid creatine often claim that it is quickly absorbed by the body, making it an attractive option for those seeking efficiency and convenience.

Which Creatine Works The Best For Runners?

You can find many creatine products on the market, some of which are promoted with strong claims that are yet to be supported by science. So tread carefully.

Research has shown that the powder form of creatine monohydrate works the best to improve power and speed. The powder form is much more effective than liquid, pills, or any other types of creatine products.

Depending on your current levels and training load, these supplements may boost your muscle creatine reserves by 10 to 40 percent.

Already have low stores? That’s when you’re going to see more drastic improvements.

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Loading Vs. Maintenance

Let’s unravel the secrets behind these two stages and unlock the full potential of creatine in fueling your performance.

First up, we have the loading phase. During this phase, you embark on a creatine feast, consuming a relatively large dose within a short period. Picture it as a power surge, charging up your muscles with creatine goodness.

Research has shown that during the loading phase, ingesting approximately 20 grams of creatine per day—typically divided into four servings of 5 grams each—can lead to a remarkable increase in creatine stores. We’re talking a boost of 10 to 40 percent. That’s not insignificant.

To make the most of the loading phase, I’d recommend spreading out your creatine intake throughout the day. It’s like strategically fueling your muscles at different intervals, ensuring they receive a steady supply of creatine.

Here’s a simple loading protocol to guide you:

• 7 a.m. – Rise and shine! Start your day with a 5-gram dose of creatine alongside a scrumptious breakfast. Fuel up for greatness!
• 12:30 p.m. – Lunchtime arrives, and it’s the perfect opportunity to recharge your muscles. Pair your midday meal with another 5-gram dose of creatine and let your muscles revel in the power.
• 4 p.m. – As the afternoon rolls in, treat yourself to an energizing snack and accompany it with a 5-gram dose of creatine. Keep that momentum going!
• 8 p.m. – Dinner is served, and so is another 5-gram dose of creatine. Let your evening meal become a catalyst for muscle domination.

With the loading phase completed, it’s time to transition to the maintenance phase. During this stage, you aim to preserve the gains you’ve made by consuming a lower dose of creatine. Typically, a daily dose ranging from 2 to 10 grams will suffice. Think of it as finding the sweet spot, providing your muscles with a consistent supply of creatine to maintain their newfound strength and endurance.

How to Choose The Best Creatine For Runners 

To make the most out of creating, you’ll want to know much and how often you should take for your body and lifestyle.

The following tips should get you started on the right foot when it comes to picking the right creatine for runners.

Start Small

When it comes to introducing creatine into your routine, it’s always wise to start small and let your body ease into it. After all, you wouldn’t want to overwhelm your system without knowing how it’ll react. So here’s a golden rule: begin with no more than 5 grams at a time. This cautious approach allows you to gauge your body’s response and gradually increase the dosage when you feel ready to take it to the next level.

Go For Powder

Now, let’s talk about the form of creatine that reigns supreme: the mighty powder! As I mentioned before, the powdered form of creatine takes the crown for efficiency. While other forms like liquid and pills exist, you might find it easier to manage and regulate your dosage when you opt for the powdered version. It’s like having full control over your creatine journey, empowering you to fine-tune your intake according to your needs and preferences.

But wait, there’s more! One of the delightful perks of using powdered creatine is the freedom to mix it up with any drink of your choice. It’s like adding a secret ingredient to your favorite concoction, without any strange aftertaste. So whether you prefer a refreshing fruit smoothie, a rejuvenating protein shake, or even a simple glass of water, you can seamlessly incorporate creatine into your beverage of choice.

Cheers to versatility!

When To Take Creatine

Ah, the question of timing when it comes to taking creatine—a topic that has researchers flipping through their studies like pages of a suspenseful novel. While the evidence may still have a few plot twists, let’s dive into what we know so far.

In the realm of timing, the consensus seems to lean towards one particular moment: just before a workout. Why, you ask? Well, research suggests that taking creatine prior to your sweat session allows it to fully integrate into your system, gearing up to provide that much-needed fuel to burn when you need it most. It’s like charging up your energy reserves, ready to unleash your inner dynamo during your intense workout endeavors.

But wait, there’s more to this tale! You can also replenish your creatine stores by taking another serving shortly after your run. Think of it as a double dose of rejuvenation for your muscles, ensuring they have ample fuel to recover and rebuild after the exertion.

Here’s a crucial detail to bear in mind: the lingering presence of creatine in your bloodstream. On average, this mighty molecule continues to dance through your veins for approximately 60 to 90 minutes. So, if you’ve decided to embark on the creatine journey, timing is of the essence. Aim to take it immediately before your run to ensure it’s at its peak potency while you’re conquering the miles. Let it synchronize perfectly with your running rhythm for optimal results.

Is Creatine Safe?

Ah, the topic of safety when it comes to creatine supplementation—a concern that’s often shrouded in myths and whispers. While I don’t possess the power of crystal clear answers tailored to your unique physiology and medical history, I can shed some light on the overall safety profile of this performance-enhancing gem.

Let me assure you, my friend, that when it comes to long-term usage, creatine stands tall as one of the safest supplements in the realm of performance enhancement. From my own personal experience, I can tell you that a daily serving of 5 grams of creatine is unlikely to cause any problems worth losing sleep over.

Now, let’s address the claims that have circulated, causing some to cast a wary eye upon creatine usage. There have been whispers of potential liver damage or heart problems linked to creatine supplementation, but fear not, for such claims lack concrete evidence. They often reside in the realm of anecdotal tales rather than scientific truths. Some of the reported issues include concerns about hydration, kidney damage, stomach distress, or even unwelcome bouts of diarrhea. But remember, anecdotes alone don’t paint the full picture.

Don’t just take my word for it,. Creatine has been under the research microscope for years, and the scientific community has tirelessly explored its effects. In fact, one notable meta-study conducted by the esteemed International Society of Sports Nutrition delved into the depths of over 500 studies on creatine usage.

Their resounding conclusion? Brace yourself for this quote:

“There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”

A sigh of relief, wouldn’t you agree?

Creatine For Runners – The Conclusion

There you have it! If you’re curious about the impact of creatine for runners, then today’s post should set you off on the right path. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

Keep running strong.