What supplement should I take (Runner who wants to add muscle)

[genexxa]

Hi guys,

I'm primarily a half-marathon runner. I did some program like P90X, P90X2 et Insanity for my all around conditinning but now with the winter coming fast and no race until february, I want to gain some lean muscle. I don't want to add 20 pounds. What kind of supplements should I consider? I already have a high protein diete with protein shakes and everything but is there's something else that I should consider, like creatine? I plan to run 3 times a week and lifting 3 times a week.

Let me know

Thanks!

[TrainerTone]

Creatine will primarily help with strength. If you want to add muscle you have to be in a caloric surplus which you can accomplish with either whole food or a weight gainer.

[Raigs]

I would eat more to make up for all the calories you burn running

[AMeyer9]

What they said. Otherwise Citrulline Malate and Beta-Alanine can benefit runners.

[Quadzilla99]

Beta alanine won't really do anything for a marathon runner. Citrulline would be good tho and this one of the few times cit mal would be better than citrulline as the malic acid is only supposed to be beneficial for long endurance events

[gooer]

multi-vitamin

[poison]

Creatine will primarily help with strength. If you want to add muscle you have to be in a caloric surplus which you can accomplish with either whole food or a weight gainer.

This. Get yourself some Fierce Domination, which provides ample creatine, as well as stuff that'll increase endurance, and eat like a horse.

[ajvitan]

This. Get yourself some Fierce Domination, which provides ample creatine, as well as stuff that'll increase endurance, and eat like a horse.

Love Fierce Dom /OG Fierce before my running or rowing practice.

[TheGilmore]

This. Get yourself some Fierce Domination, which provides ample creatine, as well as stuff that'll increase endurance, and eat like a horse.

I second this. Especially the "eat like a horse" bit.

[extremenergy3]

If you're not taking a solid multi and fish oil, definitely check out WODPak for your higher than normal vitamin and mineral needs... especially with all that activity. And as stated above, I'd go with citrulline malate, beta-alanine, and creatine monohydrate. All good, basic supplements to have in your arsenal year round.

[SoccerMuscle5]

Your really burning a lot of calories so you should increase your calorie intake. I would also make sure that you lift heavy to offset the cardio that you are doing. That's important to remember.

[eatyourspinach]

Your really burning a lot of calories so you should increase your calorie intake. I would also make sure that you lift heavy to offset the cardio that you are doing. That's important to remember.

Lift heavy to offset the cardio?

[browguy808]

Diet and nutrition, hard training and lots of rest should be your main focus point. Once those are solid and taken care of, then you can look into the basics of supplementation(creatine, multi, protein powder, fish oil). Here are some recommendations for you…..

Big Blend

Micronized Creatine

WODPak*Contains EFA’s!

[andrewwww]

Stick with the basics and get your nutrition down
Whey - BioX Power Whey Complex
Creatine Mono 5g/daily
Multi + Joint Support ( Orange triad or Animal Pak+Flex) Gaspari Anavite is great option for you aswell
Fishoil
Preworkt if you need or something like Purple Wraath/Xtend while training

[Highjumper21]

Everyone already said it
Eat more, multi...
You're not putting on a lot of muscle so you probably don't need too high of a protein intake.

I'd suggest trying shroom tech by onnit labs
That helps me with longer distance stuff.
Expensive but worth it if you don't run a lot.

[Big.Jazayrli]

Lift heavy to offset the cardio?

lol. @OP - if you're running distances like that you're going to find it very difficult to grow significant amounts of muscle (this is related to differences in muscular adaptation)