First post here so be gentle
I going to run a half marathon this september so I’m trying to cut down on the gym the following months.
I have worked out 3-4 times a week and taken 2-3 (10-12km total) runs but
I cant keep up with it and have problems with my sleep and “numbness” in my legs and feel tired in general.
My goal is to run 20 km a week and run the half marathon in 1h50min-2h.
I will do a body split workout a week with 1 body weight workout.
After the half marathon I’ll go back to gain weight and run approx 5km 2 times a week after the gym.
I’m 6,2" 190 pounds with around 12-14% BF.
I currently eat 2500-3000 kcal a day with a gainer after gym workouts and 1 Casein protein drink before bedtime
and Omega 3 and multivitamin with extra zinc and magnesium.
As my running distances go up I’ll try to eat 3000-3500 a day.
So I would like some tips on supplements I can take to speed up my recovery and maintain/gain muscles.