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With input from Ling Ping Sing & Fabian Lim
Supplements and Sports foods
There are many supplements in the market that claim to improve running performance, prevent fatigue, and increase energy supply. However, most of these supplements are not supported by sound research so you need to avoid being taken in by marketing ploys.
Supplements are beneficial if you are deficient or at risk of being deficient in that nutrient. For example, you may be too busy to have proper meals and are unable to meet the recommended daily intake of various vitamins or minerals. However, supplements should not replace wholesome food in the long run. If you are not deficient in the nutrient, supplementation may lead to toxicity or adverse outcomes.
Take protein supplements for example. Egg white is an excellent source of protein, as it contains all the essential amino acids and has a high bioavailability (i.e. easy to digest, absorb, and assimilate). However, you may not have time to prepare hard or half boiled eggs in the mornings and it is certainly challenging to get access to egg white immediately after training. This is where protein supplements, in the form of tablets or powders that can be mixed with water, provide a convenient alternative, albeit at a cost.
The table that follows shows some of the more legitimate sports food and supplements that may work for you:
Can Vegetarians Be Fast Runners?
 The answer is, “Yes!” Animal sources of protein contain all the essential amino acids and are easier to digest and absorb compared to plant sources. However, vegetarian runners can get all the proteins and amino acids they need for recovery and adaptation if they consume a wide variety of protein-rich plant food. Nuts, seeds, legumes, soy product, and whole grains are good sources of plant protein. Recovery snacks that are rich in both proteins and carbohydrates include red bean buns, low-fat muesli bars, soymilk, peanut butter sandwiches and soy burgers.
Singapore’s national record holder in the marathon, M. Rameshon, is a vegetarian. “Before I turned vegetarian at the age of 19 years, my personal best marathon time was 3:20 hours,” says Rameshon. “At age 22, I cut my time down to 2:40 hours in my very first marathon after turning vegetarian! By eating smart and consuming a wide variety of fruits, vegetables, and grains, I felt strong and continued to improve, eventually achieving a personal best and the national record of 2:24 hours.” Tay Wai Boon, a 38 yearold marathoner with a personal best of 3:04 hours (Singapore Marathon 2005) agrees, “I can comfortably handle a weekly mileage of 100 km per week while on avegetarian diet. Carboloading is also easy for vegetarians.”
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