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African american man running for fitness

7 Best Supplements for Runners

Can Supplements Make You a Better Runner?

Cynthia Morrigan by Cynthia Morrigan
July 19, 2023
in Diet & Nutrition
Reading Time: 2 mins read
0

For many athletes, supplements are a central part of their workout regimens. Supplements can provide additional nutrients, increase oxygen flow, and foster muscle growth. Bodybuilders typically use supplements to help build muscle and strength quickly.

Running is an excellent exercise for overall fitness but can also be challenging for the body. The right supplements can help runners achieve their fitness goals and improve their running experience. Here are seven of the best supplements for runners.

Though running is aerobic rather than muscle-building, runners can benefit from the right supplements. Supplements for runners increase oxygen transport from the lungs to muscles, improve endurance, reduce muscle soreness, and shorten recovery time.

Typically, runners and joggers want to increase cardiovascular fitness and improve running speed and time. To some extent, disciplined training, correct techniques, and a healthy diet can achieve these aims.

However, the right supplements can help. Supplements can boost an already healthy diet with additional nutrients. Some runners find supplements can help with certain conditions or deficiencies. It cannot be very clear to find the best supplements among the many. Read on for seven of the best supplements for runners.

Page Contents

    • Vitamin C
    • Glucosamine
    • Creatine
    • Protein Powders
    • Iron
    • Chondroitin
    • Choline
  • Conclusion
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Vitamin C

Running, prolonged or vigorous, causes the body to use more oxygen. Increased oxygen requirements can cause “oxidative stress,” where free radicals form in the cells and muscles.

Antioxidant supplements can help reduce free radicals, inflammation, and cancer risk. One of the most commonly prescribed antioxidants is vitamin C. Consuming vitamin C-rich fruits and vegetables, and daily supplementation can keep antioxidant levels high.

Glucosamine

Glucosamine, which comes from shellfish, is a cartilage builder. Supplements of glucosamine repair damaged joints and cartilage, ease inflammation of the joints, and improve flexibility. Glucosamine is beneficial for runners with knee problems.

Creatine

Bodybuilders use creatine to foster muscle growth and increase strength and power. Creatine can help runners, especially long-distance runners, build strength and power. In interval workouts, creatine boosts performance, which can also benefit distance runners in their training.

Protein Powders

One key to being a healthy and happy runner is protein. Taking in enough protein will repair muscles quickly. A protein-rich diet is helpful, as are protein supplements. Most runners use whey protein, a dairy-based, complete protein and a good source of essential amino acids.

Soy protein is a good choice for vegetarian and vegan runners. You can also find rice and other plant-based protein powders, though you may need to mix several to get a complete protein.

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Iron

Iron helps facilitate oxygen circulation. Iron deficiency can lead to anemia, usually as fatigue and weakness. Anemia is common among runners, endurance athletes, and women athletes.

Iron is lost through sweating, prolonged effort, and menstruation. Iron-rich foods like beef, tuna, and leafy greens can help. So can iron supplements. Be sure to consult your doctor before taking iron pills, as too much iron can be toxic.

Chondroitin

Like glucosamine, chondroitin is another substance found naturally in joint cartilage. The two supplements are commonly taken together to keep cartilage from deteriorating and prevent knee and joint pain.

Choline

Choline is a B vitamin that helps reduce fat in the liver. It has antioxidant properties as well. Runners with a choline deficiency are more likely to suffer muscle damage, decreased performance, and fatigue.

Choline occurs naturally in many foods, but supplements are recommended for marathon runners or anyone who trains for more than three hours.

Conclusion

Running is a great way to stay in shape, but it’s essential to supplement your diet with the proper nutrients to ensure you get the most out of your workout. These seven supplements are crucial for runners and can help improve performance, reduce inflammation, and speed up recovery. So if you want to take your running game to the next level, add these supplements to your diet!

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Cynthia Morrigan

Cynthia Morrigan

Cynthia is a dietician with over 23 years of experience in the field. She has worked as a consultant for both private and corporate clients, designing individualized diet and nutrition plans to help them meet their specific goals. She is also an expert in personal development, and have helped many people achieve success in this area as well. Her approach to dieting and nutrition is holistic and comprehensive, taking into account all aspects of her clients' lives. She firmly believes that there is no one-size-fits-all solution when it comes to diet and nutrition, and that each person must find what works best for them. She is passionate about helping people reach their health and fitness goals, and look forward to helping you do the same.

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