TGIF! Is anyone racing this weekend? The Austin marathon is Sunday, and a number of people in my RRCA course were preparing for it. The weather is finally cool and dry here, making for perfect conditions for my tempo run last night. I didn’t want to stop running!
How do you prepare to run your best in a race? Before the marathon, I wanted to give myself the best possible chance of success.
There are several easy things you can do to boost your performance for an upcoming event.
1) Sleep- So simple, but so true. Studies have found that quality sleep can improve speed, accuracy and reaction time in athletes.
2) Fuel well- Eat nutrient dense foods to fuel performance with energy- mostly natural foods, quality sources of proteins, complex carbs and as many fruits and vegetables as possible.
3) Hydration- Athletes can lose several liters of water in strenuous exercise. Drink water before, during and after exercise for best performance.
4) Smart Training- Almost any training plan can get you across the finish line, but choose a plan wisely (or use a coach) to tailor training to your specific goals.
5) Rest-This is different from sleep. The body needs easy days and days completely off to repair, rebuild muscles and strengthen itself.
6) Supplements- It’s always best to get what we need naturally from our food, and supplements should be used with caution. However, endurance athletes in particular can have a difficult time meeting all of their dietary needs.
I was recently given the opportunity to try two products from a line of Klean Athlete’s nutritional supplements- a Multivitamin and Endurance product, as well as a water bottle and a few other goodies.
Klean Athlete created supplements designed specifically for athletes who want to reach peak performance through optimal health. The products have been tested and certified through NSF Certified for Sport, a meticulous testing and verification process to ensure they are free of banned substances.
They created seven products, including:
- Klean Multivitamin
- Klean Antioxidant (guards against cellular damage)
- Klean Cognitive (supports brain health)
- Klean Probiotic (digestive health for proper absorption of nutrients)
- Klean Isolate (why protein isolate to build and repair muscles)
- Klean Electrolytes (replenish important minerals after exercise)
- Klean Endurance (described below)
For the last two weeks, I’ve been taking the Multivitamin daily. It’s designed to be taken twice a day, providing vital nutrients in smaller, more powerful doses. It’s a sweet smelling (and tasting) pill, with a unique fruit and vegetable blend.
Klean Endurance is a tasty chew (with an orange-lemon flavor) that is an all natural D-Ribose supplement. According to their materials, it is “clinically proven to help restore and replenish energy while supporting cardiac function and fatigue.”
I did a little more digging on D-Ribose and learned that it is a naturally occurring sugar used by every cell in the body. It’s an essential compound in energy metabolism that serves as a building block for adenosine triphosphate (ATP)—the body’s basic energy source.
How does D-ribose support health?
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Supports healthy cellular energy at the level of ATP.
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Promotes recovery after sports stresses.
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Supports a healthy cardiovascular system.
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Contributes to the function of mitochondria.
The bottle says to take one chew, 1-3 times a day. I learned from my twitter Klean contact that you can also take it after a hard or long workout, so that is what I did.
Can all of these benefits be found in whole foods? Yes. Is every athlete getting enough of everything they need from diet alone? Probably not.
Of course, I cannot say from two weeks time what benefit these supplements had or will have on my performance. But I like that the company is based on the expertise of doctors and athletes together, to create a natural supplement to boost healthy living every day.
Check out Alison’s post for more information on banned and safe substances in sports, and Angela’s post for a review of the Klean Isolate. Fitfluential LLC compensated me for this campaign. All opinions are my own.
How do you prepare for a big race? Do you take any vitamins or other supplements?
I watch what I eat very closely and make sure I don’t consume any dairy. I have a sensitivity to it but sometimes I slip up.
I also take my multi-vitamin and Vitamin-D/Calcium everyday.
Natalie recently posted..Chobani Champions love & GIVEAWAY!
Great post! I like to think I get all my nutrients from real food but I’m sure I’m slacking in some areas certain days. It’s nice to have products that aren’t loaded with junk to have as a back up.
Thanks for the shout out too!
Angela @ Happy Fit Mama recently posted..WOD at Home 2
I’m leaving for Austin tonight! I have to go teach a class and then run around like mad to get ready to go. Packing for a marathon is much more difficult than any other trip. I am so excited for the warm weather.
Amy @ Writing While Running recently posted..Off to ATX
Ooh, so exciting! Have a great time, and good luck!
Laura recently posted..6 Ways to Support Peak Performance
i’ve heard so much about this supplement and love the “CLEAN” part, especially since we have to be so careful these days with what my husband takes.
lindsay recently posted..Thursday Thoughts & Love
It’s so obvious that we need a lot of sleep, but it’s so hard to get it
Kylie recently posted..Potty Training
Oh my yes, so true!
Laura recently posted..6 Ways to Support Peak Performance
Thanks for sharing. I do take some supps but mostly it’s a daily vitamin, B, and D. I have started adding in glutamine after hard workouts in hopes to retain some muscle and start building again since I wasn’t supposed to lift for so long b/c of this clot. I’m definitely on the hydration train all the time. I can always feel it when I’m not properly hydrated – or fueled for that matter.
Heather (Where’s the Beach) recently posted..Love in Photos
I take tons! Especially those for joint and heart health! Great tips!
Aside from the obvious (running, running, and more running), I find sleep to be the biggest help to me.
Tiff @ Love Sweat and Beers recently posted..Hummus: Easy As 1, 2, 3
I take a vitamin daily, but before a race I’ll take a serving of energy bits an hour-ish before a race
Ali recently posted..Running with KT Tape
There are so many components to running that people don’t think about it. I am pretty good at 1-5, but not with 6. I never take supplements. I probably should, but my problem is that I always forget!I go through phases.
Tasha @ Healthy Diva recently posted..Friday Favorites: Surprises!
Really interesting . . . especially the Klean Endurance. I’ve been wondering if there’s a supplement that would help with my recovery from tough workouts, and I haven’t found anything that I could honestly say I felt a difference. It’s like I *think* it might be working, and then after awhile, and reflecting on it, I don’t think it really did anything.
Michelle @ Eat Move Balance recently posted..Speaking of Stuffed Peppers . . .
I am so terrible about the sleep part. One day I will learn! Supplements definitely so make a difference – I notice if I miss mine.
I really love that all your posts are so well written and informative! I’ve really fallen “off the wagon” so to speak when it comes to caring for myself. I am fairly certain that it will show Sunday. (yes I’m running in Austin, but just the half). I can’t take back the mistakes I’ve made in my eating/training, I can only do better from now on.
My goal is to be more kind and loving to myself. I’m worth it! Thanks for giving us good info, that doesn’t make it sound like an advert for a product!
Hugs friend!
Amanda recently posted..Happy Valentine’s Day, Me
Thanks, Amanda. And have fun at the half! You’re absolutely right that you should be kind to yourself.
Laura recently posted..6 Ways to Support Peak Performance
Great tips! I drink Fitmixer Amino as my recovery/workout endurance drink. However, I haven’t trained for or ran a race using it so I’m not sure how it would do. When I’m training for a long race, I usually drink a lot more coconut water and protein shakes post runs. I also try to eat a more calories and carbs to give me natural energy. The Klean Endurance sounds like a great product to try!
Giselle@myhealthyhappyhome recently posted..Fitness Friday – Fitness Instructor Pet Peeves
I’ve heard so much about Fitmixer Amino but haven’t tried it yet. The shakes are great for recovery, and yes, definitely more overall calories and carbs. Have a great weekend!
Laura recently posted..6 Ways to Support Peak Performance
About 10 weeks ago my doctor suggested I take a prenatal vitamin daily as well as an iron supplement (I am not pregnant) because with all the running I do I was getting so low on energy and I was catching a new cold about every other week all last year. He said prenatal supplements have a lot of what women need on a daily basis in them. Sometimes eating healthy just isn’t enough and extra supplements are needed! I have seen a drastic difference and I haven’t been sick in 2 months:) Great article, I’ll have to look into the KLEAN product line, I actually haven’t heard of them before this.
Runaway Bridal Planner recently posted..Tips for Race Traveling
I’m so glad the multi helped! It can be hard to ensure we’re getting enough of everything we need.
Laura recently posted..6 Ways to Support Peak Performance
I love the clean part of this supplement. I don’t usually take vitamins or supplements because of all the extra fillers and frankly because I forget! I try to get most of my nutrients from food but know that I’m probably not getting all that I need. Super curious about the Klean Athlete line now. Also, great tips on supporting peak performance!
Christine @ Love, Life, Surf recently posted..Getting the kids styled for spring
I agree, I try to avoid the extra fillers as well. And I still forget some days, but I’m trying to get back in the habit!
Laura recently posted..6 Ways to Support Peak Performance
I do take supplements and have enjoyed trying out the Klean Athlete products, they’re high quality and designed for people like us. You’ve got me excited to try the Klean Endurance, it sounds interesting!
Lisa @ RunWiki recently posted..#KleanAthlete Review: Protein Peanut Butter Cups and Protein Sunbutter Cookies
Looks like a great product line! I make sure I’m well hydrated pre-race and Take a Hammer Race Cap. Happy weekend!
Marcia recently posted..Melt Mental Flab
Love the Klean brand. Sounds ideal for us runners!
Katie @momslrb recently posted..Featured Blogger…Katy Widrick
I do pretty well at all of those, except for sleep. So hard to get to bed early – I enjoy my ‘quiet time’ after the kids are in bed.
Oh, I hear you. Me too! I try to get in a nap over the weekend… got a great one today.
Laura recently posted..6 Ways to Support Peak Performance
These supplements sound great. I always take a Vit D especially in winter but forget my multi so much. I have the toughest time with the sleep part, ugh!
Jen recently posted..Over Training v. Exercise Addiction
There’s so much that goes into race preparation! Having a list for the night before so that you don’t forget anything on race day is helpful.
I take D since my doctor advised it after a blood test. I thought I’d feel a difference (more energy, please!), but I haven’t noticed it. Still, my Dr. said that I improved after taking it.
Tina@GottaRunNow recently posted..11 Mile Run / 5 Links for Friday
Phew – I think I can tick all those boxes! Although I eat natural, quality foods, I recently started taking a women’s multivitamin daily just to ensure my iron and calcium stores are topped up. I’m not sure I get enough of these minerals naturally and they’re quite important in runners!
Sherry recently posted..Heeding Alberto’s Advice
Great tips! I need to start taking my vitamins again and a friend recently said that runners, long distance, typically are lacking magnesium. She started taking supplements, I’m not sure how it has impacted her though.
Jamie @ couchtoironwoman recently posted..Love Your Heart
It can be so tricky! Eat clean, natural food, get what you need for from your diet. And then, we go and run marathons and our bodies just can’t handle it!
Great post, and thanks for the tips. They make me feel better about my rest days!
Kate recently posted..I love you, and your blog.
I prepare for races with those same guidelines in mind. I try not to do anything different from my typical training days, no crazy foods, no trying to adjust by running in the morning. I feel like changes will only stress my body out.
I take a multivitamin, Vit C, and Iron. Other than that, I think my diet covers most other things.
Karen recently posted..Fatigue and Asthma
Sleep is the best tip!! SO important for your body to recover! I agree, multivitamins are so important. I ran out but usually I take one, Vit C and iron each day.
Lora @ Crazy Running Girl recently posted..Friday randomness
I love this — I’ve been wanting to hear some peoples opinions on the Klean products — thanks lady! I’ll have to check it out more
Melissa Love recently posted..What A Week + 30Day Paleo Challenge
Great tips Laura! Yes, I take supplements. I often wonder about what and how much we should be getting.
Jill @ Fitness, Health and Happiness recently posted..Fitness Friday || Transition To Natural Running Part 3
I think the hydration point is really important. When I first started running, it always seemed a badge of honor to be able to run without needing water bottles, etc. I actually ended up with a UTI in my early running days where I didn’t understand things. I now always run with a little handheld water bottle. Even on short little runs, I like to have it. I tend to get dry mouth and sometimes just a little swig of water at mile 2 is nice.
I never run without water now!
Christina recently posted..Running smart
I’ve learned the hard way about hydration, too. I had no idea how much it could affect performance before moving to Texas!
Laura recently posted..6 Ways to Support Peak Performance
Great race tips! Hydration is the most important in my opinion given that your muscles are primarily water.
As for supplements, I have been taking Melaleuca vitamins. I take a multivitamin, antioxidant, probiotic, and immune boosters.
jan recently posted..Fill In ELA Model Content Framework Chart (using Google Docs)
Yes, living in Texas has helped me realize how important hydration is! Love that you also take antioxidant, probiotic and immune boosters.
Laura recently posted..6 Ways to Support Peak Performance
Great tips on performance. That sleep one is so easy to forget and so, so, so true!
Mandy recently posted..The Great Shoe Mix-Up
Laura,
Thank you so much for the product review and digging a little deeper on D-Ribose. We’re working on putting together dose instructions for our website so athletes can understand how the D-Ribose works before, during, and after a workout.
If anything is interested here is some more science based information on D-Ribose:. http://kleanathlete.com/wp-content/themes/klean/lib/images/KA201245.pdf
Have a great weekend all!
Klean Athlete
Oh, perfect! Thanks so much for sharing the link.
Laura recently posted..Running Survey + Half Marathon Goals
Since Klean Athlete has just been released in Canada and I’m trying to get my hands on some, I’m excited to give it a try! Important to know that orders for Klean Athlete Canada have to go through http://kleanathletecanada.ca because they can’t process the orders on the .com site yet!