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Stay fuelled for all your spring runs

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If that first spring breeze has you lacing up your runners to hit the trails, we know how you feel. We’ve been itching to get back to regular outdoor exercise ourselves. But as you increase your mileage, it’s important that you support your body to stay healthy and achieve your goals. 

Firstline Nutrition in Edmonton is the source for sports fanatics, supplying athletes with everything you need to stay strong, build muscle, improve endurance, and enhance performance. 

As you lace up your sneakers, make sure you’re also thinking about all the other ways you can get prepared for your spring running season. Here are our top 3 recommendations … but drop by our convenient location anytime and we’ll help keep you running on track, and on the trails!

1. Iron

You might not know that iron is essential for transporting oxygen in your body, and that runners have higher iron needs than average due to increased red blood cell turnover. Female runners in particular may require more iron because of the increased demand on their body during exercise and menstruation.

Hemoglobin, which is a protein in red blood cells, carries oxygen throughout the body, and during exercise, we need even more of it to meet the oxygen demands of our muscles. Symptoms like fatigue, weakness, shortness of breath, or poor performance might not be because you aren’t exercising enough. They could actually be a sign of low iron.

If you suspect that you’d benefit from an iron supplement, it’s a good idea to have your levels checked by a healthcare professional. Firstline Nutrition carries a selection of iron supplements that are easily absorbed to get you back to peak performance in no time.

Our pick:

Genestra Brands Liquid Iron 

Support the formation and proper function of red blood cells with this easily absorbed iron supplement. Liquid forms of iron offer higher bioavailability and work quickly to alleviate the symptoms experienced by individuals with iron deficiency.

2. Protein

If you’re into optimizing your muscle repair and recovery (and who isn’t?) you’ll want to make sure you’re consuming enough protein. It’s especially important right after a run. Aim for 15-25 grams of protein within the first 30 minutes after kicking off your shoes.

The amount you’ll need throughout the day depends on several factors like your body weight, exercise intensity and duration, and training goals. A good general guideline for athletes is to aim for protein to make up 15-30% of your daily calories. There’s consensus that athletes should consume 1.2 to 2.0 grams of protein per kilogram of body weight – or a whopping 82 grams or more for an average 68 kg (150 lbs) person.  

Sure, you can get protein from food sources like lean meats, dairy products, fish, eggs, and legumes, but even casual athletes may find it difficult to consume enough for their needs. Firstline Nutrition makes it easy to boost your intake, with a complimentary protein supplement tasting bar that allows you to try before you buy, so you’ll be certain of going home with something you love.

Our pick:

Gaspari Nutrition MyoFusion Elite Protein Series

This revolutionary protein formulation is a tasty treat for runners, and best of all, it’s ideally suited to support recovery and build lean muscle. With an amazing flavour and 25 grams of protein per scoop, make it your snack of choice after every run.


Feeling thirsty and crampy after a long, hot run? That’s because runners lose a lot of electrolytes through sweat. If they’re not replaced, you’ll wind up dehydrated and fatigued, and you’ll be more likely to experience muscle cramps.

While plain water can help to rehydrate you, it doesn’t actually contain a significant amount of electrolytes. These minerals, including sodium, potassium calcium, and magnesium, are essential for many bodily functions, including hydration. 

In addition to foods like bananas, almonds, leafy greens, and coconut water, which all help to replace lost electrolytes, runners often resort to sugary sports drinks which contain as much as 34 grams of sugar per bottle! If you’re looking for a healthier way to replenish yourself, consider using an electrolyte tablet or powder. Firstline Nutrition can help you find the perfect one to quench your thirst!

Our pick:

Metagenics ElectroPlus

This supplement is naturally flavoured and sweetened with Stevia, offering health-conscious athletes a sugar-free way to replenish electrolytes lost during exercise. Conveniently packaged in single servings that are ready to be easily dissolved in water, ElectroPlus will keep you hydrated on the go!

Ready to hit the road? If you’re in the Edmonton area, get fuelled for all your spring runs at Firstline Nutrition, where we offer a full range of supportive supplements to keep you performing at your very best. Then get out there and join an Edmonton run to show them what you’ve got!

About Firstline Nutrition

Health practitioners who have years of experience in the natural medicine field. We provide health supplements and vitamins to support healthy living. Our articles are researched and talk about the products we carry.

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