TOP 5 SUPLEMENTOS para você CORRER MAIS RÁPIDO

Summary

In this video, Baldir Braga from the 'Corrida e Performance' channel shares five essential supplements for runners looking to boost their performance. The supplements highlighted are iron (to prevent anemia), vitamin B12 (for muscle recovery and energy), magnesium (to reduce cramps and pain), coenzyme Q10 (for mitochondrial health and energy production), and vitamin D (for bone strength, muscle repair, and immunity). Each supplement is explained in detail, with recommended dosages and their specific benefits for runners. The video emphasizes the importance of consulting a doctor or nutritionist before starting any supplementation.

Takeaways

• 😀 Iron is essential for runners to avoid fatigue and improve oxygen delivery to muscles. A deficiency can lead to anemia and decreased performance.
• 😀 Vitamin B12 helps combat fatigue, improve mood, and support nerve health, making it crucial for runners looking to enhance recovery and performance.
• 😀 Magnesium prevents cramps, reduces muscle soreness, and supports bone health, making it an important supplement for runners.
• 😀 Coenzyme Q10 boosts energy production in the mitochondria, enhances endurance, and improves blood flow, making it ideal for athletes needing better stamina.
• 😀 Vitamin D is vital for bone health, muscle recovery, and immune function, ensuring better performance and injury prevention in runners.
• 😀 Iron supplementation is typically recommended at a dose of around 40 mg per day to prevent fatigue and improve overall running performance.
• 😀 A daily dose of 1000 mcg of Vitamin B12 is suggested for athletes to enhance recovery and support energy levels during training.
• 😀 Magnesium should be taken in doses ranging from 250 mg to 350 mg per day, but excess intake can cause side effects like diarrhea and dizziness.
• 😀 Coenzyme Q10 helps improve mitochondrial function, aiding in higher energy production and better endurance, with potential cardiovascular benefits.
• 😀 Vitamin D supplementation is crucial, especially for those with joint stress from running, as it helps strengthen bones and cartilage, and supports immune function.

Q & A

What are the key supplements for improving running performance?

The five key supplements for runners are: Iron, Vitamin B12, Magnesium, Coenzyme Q10, and Vitamin D.

Why is iron important for runners?

Iron is crucial because it helps in the production of hemoglobin, which carries oxygen to the muscles. Without enough iron, runners may experience fatigue, reduced performance, and anemia.

How does a deficiency in iron affect a runner's performance?

A lack of iron leads to anemia, which reduces the number of red blood cells and decreases the oxygen available for muscles, leading to fatigue and poor performance.

What is the recommended daily dose of iron for runners?

The recommended daily dose of iron for runners is around 40 mg per day.

Why is Vitamin B12 important for runners?

Vitamin B12 is important because it helps in the formation of red blood cells, muscle repair, and energy production. It also supports the nervous system and helps with mental clarity and mood.

What is the recommended daily dose of Vitamin B12 for runners?

The recommended daily dose of Vitamin B12 for runners is 1000 mcg (micrograms) per day.

How does magnesium benefit runners?

Magnesium helps prevent muscle cramps, reduce muscle pain, and supports bone health. It is involved in over 300 enzymatic reactions in the body, making it essential for energy production and muscle function.

What is the recommended daily dose of magnesium for runners?

The recommended daily dose of magnesium for runners is between 250 to 350 mg per day.

What role does Coenzyme Q10 play in a runner’s performance?

Coenzyme Q10 supports mitochondrial function, which is essential for energy production. It helps increase endurance by improving the efficiency of energy use in muscles, allowing runners to perform better over longer distances.

Why is Vitamin D important for runners?

Vitamin D is important for bone health, muscle recovery, cartilage repair, and immune function. It helps absorb calcium and phosphorus, strengthens muscles, and supports joint health, which are crucial for preventing injuries in runners.

What is the recommended daily dose of Vitamin D for runners?

The recommended daily dose of Vitamin D varies, but a common dose is 1000 IU per day. However, it is best to consult a healthcare provider for personalized advice.

How does Coenzyme Q10 help runners in terms of vascular health?

Coenzyme Q10 works as a vasodilator, meaning it helps dilate blood vessels, allowing more blood, oxygen, and nutrients to reach the muscles, which boosts energy production and muscle function during running.

What are the possible side effects of taking too much magnesium?

Excessive magnesium intake can lead to side effects such as diarrhea, dizziness, and nausea. It is important to follow the recommended dosage and consult a doctor if you are unsure about your magnesium needs.