2 and 3 - a complete waste of time and money.
1 - why would you want to? It's likely to hinder your running ability.
1. I would have thought that to maximise your running performance you should train fully loaded. As you're unlikely to reach your full potential anyway because we simply don't run enough (reference Daniels) I'd say that season on season improvements should help more than training like this. Considering your age as well you've got plenty of years to train fully loaded then the options there to train depleted if you hit a plateau in a few years. Personally I think you'll get a larger proportion of improvement through training progression rather than training in this way.
2. In my experience L-Caritine is normally advertised as a weight loss supplement, but correct me if I'm wrong, I heard it is a banned substance in Canada (for what reason I'm not too sure). I do know that the dosage within most drinks available are nowhere near enough to have an effect. What would you want to take this for anyway? Caffiene does the same as well as enhancing endurance. Have some Red Bull
3. I'm sure you know what creatine is, but how is it relevant to endurance running. Sprints maybe, but even then not a priority, and in my view unless you're going through a power/strength phase of conditioning to support your running I'd say it's no productive use. Also has been linked to cramps if not consumed with quite a bit of water.
You're improving year on year so just stay with it, eat well, sleep well and train responsibly.
Below are my opinions, but I am sure there are some scientific errors and different opinions.
1. I did a 20 mile run this morning on normal diet day before and just bowel of museli and a coffee this morning. No water and no carbs / gels on the run. Running without water isn't a good thing generally, but I used to occassionally when cycling to train me mentally if I missed a few bottle hand ups in a race.
The running without carbs thing is being done by a few sub 3 guys in training, as you describe (no breakfast). Again in cycling I would do this to improve fat burning after the normal 2 hours exercise limit. I wouldn't try to 'bonk' or blow up but just get the the light headed feeling a bit empty type of state. I was starting to feel that today as well and as soon as I got home I cramed down a gel, 1 ltr of energy drink and then a recovery shake. Refueling straight after is key to recovery.
Also, don't try to combine energy depletion with speed or M paced intervals at the end of the long run. Your form can go a bit when carb depleated and injuries more likely if you push it.
I have also heard that having a coffee in the morning rather than carbs before this session helps to kick start the metabalism and therefore increases fat burning earlier on.
McMillian Running has some more info on carb depletion.2. l-caritine I know nothing about
3. Creatine I used a bit when cycle racing. Meant to improve sprint ability at during long races. Good to aid recovery from those bursts you need in bike races. No help to running really. Also can lead to you gaining weight by retaining more water over time.
They promote this on the IM talk website and sounds interesting, but I havent tried it myself.
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