The Top 5 Supplements for Runners

Ryan Adler · February 2, 2021

Like any type of exercise, running can put a lot of strain on your body. Our bodies need to refuel constantly. To do that we need to make sure we’re taking in the proper nutrients. We’ve previously written about ‘Running Nutrition: How to Food Shop’ and the basic diet that runners need to keep their bodies working properly. Today, we’re going to talk about how to boost that diet and up your performance with the best, healthiest supplements for runners. From recovery supplements to training supplements for endurance runners, each of these healthy supplements will help optimize your running!

The Top 5 Best Supplements for Runners!

Find the top 5 supplements for endurance runners!

#1: Protein

Because your body needs to build and maintain lean muscle mass, you need to be consuming enough protein to match up with your running mileage. Unfortunately, this isn’t always possible with diet alone. Therefore, many runners turn to powders and supplements to keep up their protein levels.

There’s a range of options for protein powders and supplements, so it can be hard figuring out where to start. You need to first identify what kind of protein your body needs. Most runners opt for whey, which is a complete protein and contains branch-chain amino acids that stimulate muscle growth and protein synthesis. Optimum Nutrition 100% Whey protein powder is a great option thanks to their variety of flavors and affordable price.

#2: Omega-3 (the recovery supplement for runners)

Having sore muscles is part and parcel of being an athlete. However, that doesn’t mean you have to constantly live with it. While rest is always important, speeding up recovery and reducing inflammation is essential for continued growth and training. Luckily, one of the best ways to combat inflammation is through the omega-3 fatty acids.

Omega-3 is not typically produced by humans, and must be consumed through food. Fish is a great source of omega-3, but if you feel like you aren’t getting enough in your diet then you can go for a supplement. The Stronger Faster Healthier brand of supplements is specially manufactured for athletes, and comes in a wide variety of flavors. It can protect against inflammation, improve heart health, and increase recovery time.

#3: Magnesium

Magnesium isn’t often talked about when it comes to supplements for endurance runners — after all, the focus tends to be on protein and calories. But it’s actually an essential mineral that’s crucial to the proper function of your body. Unfortunately, due to soil depletion and the refining process in many sugars and oils, we aren’t getting the amount of magnesium we need for our activities.

That’s where supplements can come in. Ancient Minerals magnesium oil is a great transdermal supplement that you can apply as a lotion or soak in as bath salts. Having the right amount of magnesium in your body can reduce the build up of lactic acid and improve performance— a boon for any runner.

Training and recovery supplements for runners are key!

#4: Vitamin D

Running isn’t just about muscle, but about bone health as well. A lack of calcium can be dangerous for athletes, especially for those who run cross-country or marathons. In order to avoid injury and ensure that your body holds up to the strain of regular exercise, you need to take supplements that promote calcium absorption and bone health.

Vitamin D is a great option for this. Not only does it strengthen bones and teeth, it also enhances your mood, improves cardiovascular health, and boosts your immune system. Brightcore’s Radiance vitamin D3 supplement is a simple, convenient source that holds 2000 IU per serving. Available in softgels form, it’s gluten, soy, and dairy-free, and contains non-GMO flaxseed oil and no artificial binders.

#5: Electrolytes

Finally, one of the most important things you’ll need as a runner is the right amount of electrolytes. Electrolytes are chemical ions in the body that help with proper muscle use, hydration, and with regulating pH levels. These include the chemicals sodium, potassium, magnesium, chloride, calcium, and more.

When we sweat, we lose these essential electrolytes, creating an imbalance in the body and impairing functions. This can often be manifested in the form of cramps, muscle weakness, or fatigue. Electrolyte tablets like Nuun Hydration Sport are an important part of the runner’s toolkit. They ensure proper performance, hydration, and energy levels. They come in a variety of flavors, and are also available in chewable gel form, so you have the freedom to choose which kind works best for you.

Learn more about all the best performance and recovery supplements for endurance runners with Charge Running! You’ll get live, real-time coaching and tips from a group of professional, certified coaches with every run and workout!

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