Hard training depletes body energy reserves and stresses physiology much more than usual human behaviour. That is why we need to take extra nutrients or so called suplements.
I take vitamin C 500mg every day. If I feel cold or too stressed I even take 1000 mg daily – 500mg in the morning and 500mg in the afternoon.
I take 1 tablet of multivitamin and mineral Centravit with koenzinem Q10 on daily basis.
From time to time, I take Creatin, monohydrate or ethyl ester – depending which one I find available in local stores, to promote my strenght level and raise Creatin Phosphate body reserves. People usually believe that Creatine isn’t appropriate for long distance training because ldt requires the energy from fat mostly. Yes, that is true. But when you encounter steep ascent what source of energy do you need? CP and glycogen or fat? And if you, for any reason, need your explosive body strenght during the run – again, CP and glycogen are the energy source required.
I take Creatine in cycles. I take it for a month, that is until I finish the quantity, and then I have months of abstinence before I use it again. I have found that in just one month cycle Creatine promotes body strenght for 10-15% in addition to the improvements you get from mere strenght training.
I skip eating late in the evening, but I eat a lot for breakfast. Best breakfast, scientifically proven, is bread, eggs and bacon. Second best choice for breakfast is cereals with milk.
I avoid trans fat food. I avoid simple sugars. I avoid alcohol. I avoid smoking (but as an ex-smoker sometimes I still indulge myself). I drink 2 cups of coffee per day – one in the morning and one in the afternoon. Sometimes I drink just one in the morning. I love to drink tea. My favourites are green tea and menta.
I like to eat fruits and vegetables. I avoid pork and wild animals meat.
I do not use drugs but I would like to experiment with illegal stimulants and steroids – for the scientific purposes, of course. I haven’t use any of it so far.
Sometimes, once in two weeks, I like to treat myself with pizza, cevapi, hamburger or some other caloric food.
I do not drink artificially aerated drinks. Only natural mineral water.
I use legal sport suplements such as proteins and carbohydrates but only when I can afford it.
I like to drink milk. Though I didn’t like to drink milk as a child, same as vegetables.
I like to eat blue fish, poultry and pasta.
I occasionally drink beer and wine but very rarily and only of high quality.
I eat icecream but not often.
I take Aspirin 500mg when I feel tired and can’t sleep.
Basic ratio of energy intake should be 50%CH:20%P:30%F. When I take special marathon diet then I lower the intake of CH and run really long distances, at slow to moderate pace, to promote the shift on the fat. But few days before the race I fill back my glycogen stores with CH.
Many suplements are pure marketing deception: L-carnitin for example. You must infuse liters of it in your bloodstream to get an effect. One half-liter bottle digested is certainly not enough.
Fitness & Training 