Oh, that unbearable heat… When summer is in full swing and temperatures soar, it's only natural to face the challenge of maintaining your running routine. Can you keep training like you did before? Yes, and it's not just about hydrating properly or running routes in the shade. In this article, we reveal how a betaine-rich diet for summer running can be the solution. Get ready to push your limits while running under the scorching heat!

What is betaine?

Betaine, also known as trimethylglycine, is a chemical compound found naturally in various food sources, including beets, spinach, wheat, and seafood. According to the report “Betaine Supplementation May Improve Heat Tolerance: Potential Mechanisms in Humans” Betaine may attenuate several types of cellular stressors, including hyperthermia, a condition caused by excessive exposure to ambient heat or intense physical activity in hot conditions.

What exactly happens when you run in the heat?

Beyond temperature, when you run, your muscles generate energy and produce a significant amount of heat when they contract. But when we add the factors of high temperature and humidity, things change. Your body overheats even more and takes on a major challenge: dissipating heat through normal thermoregulation mechanisms, such as sweating and blood vessel dilation.

When you lose water through sweat, your cells put all their engines in gear to release more water. If this continues, there comes a point where the proteins can't tolerate the stress, they become denatured and lose functionality, something known as oxidative damage.

Don't worry, your diet is your great ally

This is where betaine comes into play. The report published by the journal Nutrients points out that a diet rich in betaine for running in the summer or supplementing with this compound could be a great nutritional strategy to reduce:

• Core temperature, that is, the internal temperature of the body, specifically in the trunk region, which includes the heart, lungs, and major internal organs
• skin temperature
• and oxidative damage.

According to science, eating a diet rich in betaine for summer running could increase heat tolerance and provide runners who find heat stress an important limiting factor with another avenue of protection in their training and performance.

Now, what foods are rich in this compound?

• BeetsBeets are an excellent source of betaine. You can eat them raw, in salads, juices, or smoothies, or cooked as part of your main meals.
• SpinachYou can add them to salads, stir-fries, green smoothies, or use them as a filling in dishes like lasagnas or quiches.
• Whole wheat: You can incorporate it into your diet by eating whole wheat bread, whole grain cereals, whole wheat pasta, or brown rice.
• Quinoa: It's a pseudocereal that contains betaine. You can prepare it as a side dish, use it in salads, or even as a base for main dishes.
• Seafood and fishSome shellfish, such as shrimp and oysters, and fish like salmon, also contain significant levels of betaine. You can enjoy them pan-fried, steamed, or incorporated into dishes like ceviche or salads.
• Seeds and nutsInclude sunflower seeds, chia seeds, walnuts, and almonds in your betaine-rich diet for hot weather running, and add them to smoothies or eat them as healthy snacks.

Heat is one of the stressors that most affects physical activity. Runners, don't let it stop you! Follow a betaine-rich diet for running in the heat. This article We give you tips for your recovery after training or racing.

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Fountain: Sébastien L Peltier, Lucile Vincent, Guillaume Y Millet, Pascal Sirvent, Jean-Benoît Morin, Michel Guerraz, André Geyssant, Jean-François Lescuyer, Léonard Feasson & Laurent Messonnier (2011) Effects of carbohydrates-BCAAs-caffeine ingestion on performance and neuromuscular function during a 2-h treadmill run: a randomized, double-blind, cross-over placebo-controlled study, Journal of the International Society of Sports Nutrition, 8:1, DOI: 10.1186/1550-2783-8-22

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