Which is Better for Your Runs? – Natural vs. Supplemental Ways to Sustain Energy During Long Runs

In addition to competing in weight class sports, I’ve spent a number of years as a professional editor and writer with the Journal of the Academy of Nutrition and Dietetics (JAND), as well as other health publications. When it comes down to the debate of whole foods versus supplements, there’s really no question where the medical professionals stand: Whole foods it is.

In addition to position statements specifically stating that whole foods and a balanced diet are preferable to the use of supplements, medical professionals remind us of the studies demonstrating potential adverse effects related to their use. Just one of these studies published in 2022 in JAND includes “Adverse Effects Associated With Multiple Categories of Dietary Supplements: The Military Dietary Supplement Use Study,” you can read here.

That said, running is one of the most accessible and effective forms of exercise and it does demand a significant amount of energy and stamina. As runners seek to enhance their performance and endurance, the debate between consuming natural energy-boosting foods versus supplements has gained traction. Can you effectively satisfy your body’s needs through nutrition alone? My experience is yes. This article delves into the pros and cons of both options, helping you make an informed decision on what might be best for your runs.

Early morning workouts are a great way to start the day. Photo by Brian Boyce

Understanding Energy Needs for Runners

Running, especially over long distances, requires a steady supply of energy. This energy is derived primarily from carbohydrates, fats, and proteins. The body’s glycogen stores, found in muscles and the liver, are the primary source of energy during intense activities. Thus, maintaining and replenishing these stores is crucial for optimal performance.

Carbohydrates are the body’s go-to energy source during high-intensity exercise. They break down into glucose, which is then converted to glycogen and stored in muscles and the liver. Consuming adequate carbohydrates before and after runs ensures that glycogen stores are replenished, aiding in sustained performance and recovery.

While carbohydrates are key for immediate energy, fats provide a more prolonged energy source, especially during long-distance runs. Proteins, on the other hand, play a pivotal role in muscle repair and recovery. Incorporating a balanced diet that includes all three macronutrients is essential for a well-rounded energy supply.

Natural, whole foods offer a myriad of benefits for runners. Here are some top picks:

• Bananas: Bananas are often dubbed nature’s energy bar. They are rich in potassium, which helps prevent muscle cramps, and provide a quick source of carbohydrates.
• Oatmeal: Oatmeal is a powerhouse of complex carbohydrates that provide sustained energy release. It is also high in fiber, which aids in digestion and helps maintain blood sugar levels.
• Sweet Potatoes: Packed with vitamins A and C, sweet potatoes are an excellent source of complex carbohydrates and antioxidants, aiding in energy production and muscle repair.
• Nuts and Seeds: Nuts and seeds, such as almonds and chia seeds, are rich in healthy fats, proteins, and fiber. They provide a steady release of energy and help in muscle recovery.
• Whole Grains: Whole grains like brown rice, quinoa, and whole wheat bread are excellent sources of carbohydrates and fiber, ensuring sustained energy levels.

Energy Supplements

Supplements are designed to provide a quick and convenient source of energy. They come in various forms, including gels, bars, powders, and drinks. Here are some commonly used supplements by runners:

• Energy Gels: Energy gels are concentrated sources of carbohydrates that are easy to digest and quickly absorbed. They are ideal for long-distance runs, providing a rapid energy boost.
• Protein Bars: Protein bars offer a balanced mix of carbohydrates, proteins, and fats. They are convenient for post-run recovery, aiding in muscle repair and replenishing glycogen stores.
• Electrolyte Drinks: Electrolyte drinks help maintain hydration and replenish essential minerals like sodium, potassium, and magnesium lost through sweat. They prevent dehydration and muscle cramps.

Comparing Foods and Supplements

While both natural foods and supplements have their merits, they serve different purposes and suit different scenarios.

Pros of Energy-Boosting Foods

• Natural Nutrients: Whole foods provide a range of vitamins, minerals, and antioxidants that support overall health.
• Sustained Energy: Foods like whole grains and nuts release energy slowly, ensuring a steady supply during runs.
• Digestive Health: High-fiber foods aid in digestion and help maintain stable blood sugar levels.

Cons of Energy-Boosting Foods

• Preparation Time: Preparing and planning meals can be time-consuming.
• Portability: Whole foods are not always convenient to carry during long-distance runs.

Pros of Energy Supplements

• Convenience: Supplements are portable and easy to consume on the go.
• Quick Absorption: Designed for rapid digestion, they provide an immediate energy boost.

Cons of Energy Supplements

• Artificial Ingredients: Many supplements contain artificial additives, preservatives, and sweeteners.
• Cost: Supplements can be expensive compared to whole foods.
• Overreliance: Relying too heavily on supplements can lead to nutrient imbalances and neglect of a balanced diet.

Making the Right Choice

Ultimately, the choice between energy-boosting foods and supplements depends on individual needs and circumstances. For daily training and regular runs, whole foods provide a balanced and nutritious energy source. They support overall health and well-being, offering sustained energy and essential nutrients.

On the other hand, supplements can be beneficial for specific situations, such as during long-distance races or intense training sessions where quick energy and convenience are paramount. They should be used strategically, complementing a diet rich in natural foods.

Conclusion

Both energy-boosting foods and supplements have their place in a runner’s regimen. Striking a balance between the two, while prioritizing natural, whole foods, can help you achieve optimal performance and overall health. Listen to your body, experiment with different options, and find what works best for your unique running needs.