Runners Essentials LONG RUN RECOVERY Nutritional Shake


L-Glutamine is one of the most abundant amino acids in humans which plays a critical role in glycogen synthesis, attenuation of muscle damage, and maintenance of acid –base balance. Because of its essential function in energy production, its effects on exercise and recovery have been studied extensively.

L- Glutamine has been shown to increase muscle glycogen synthesis, attenuate markers of muscle damage, and reduce the post-exercise interval of fatigue particularly in athletes participating in prolonged and strenuous exercise.

Alpha GPC (alpha-Glycerophosphocholine) 

Alpha-GPC is a naturally occurring choline compound which when taken as an oral supplement increases blood and brain choline levels thereby stimulating the production of acetylcholine, an important neurotransmitter in the central nervous system.

Supplementation with Alpha GPC has been shown to stimulate cognitive function, increase Human Growth Hormone level, and improve peak force production in resistance exercise.


L-Theanine is a non-dietary amino acid which has the property of promoting relaxation without sedation.

It has been shown in a double blind placebo controlled human clinical trial to accelerate mental regeneration after physical exercise as evidenced by the typical EEG (electroencephalography) brain wave patterns observed during exercise returning more rapidly to normal with L-Theanine supplementation than with placebo.

KSM 66 Ashwagandha

Ashwagandha (Withania somnifera) is the most important and best studied Ayurvedic herb, used successfully for centuries in traditional Indian medicine for its beneficial effects on health and physical performance.In placebo controlled clinical trials in athletes, Ashwagandha has been shown to increase muscle size and strength, as well as to decrease exercise induced muscle damage and body fat percentage.

Tart Cherry

Tart cherry has antioxidant and anti-inflammatory properties and is well documented in the legitimate scientific literature to lessen exercise induced muscle soreness and pain, accelerate strength recovery, and decrease blood markers of inflammation in both strength and endurance athletes.

In addition, it has been shown that both quantity and quality of sleep are improved by tart cherry supplementation.