Greetings, fellow runners! Whether you’re a seasoned marathoner or just embarking on your running journey, you understand the importance of proper fueling for optimal performance. While a balanced diet forms the foundation, supplements can provide the extra support needed, especially during long runs. In this blog post, we’ll explore five essential supplements for runners to enhance performance, aid recovery, and maintain overall well-being. So, lace up your shoes, grab your water bottle, and let’s dive in!
- Multivitamins:
First on our list is the trusty multivitamin. Despite our best efforts, it’s challenging to obtain all the essential vitamins and minerals solely through diet, particularly for active individuals like us. A quality multivitamin fills in the nutritional gaps, ensuring adequate intake of nutrients crucial for energy production, muscle function, and immune support.
When selecting a multivitamin, opt for one tailored for athletes or active individuals, as they often contain higher levels of vital nutrients such as B vitamins, vitamin D, and magnesium.
I personally use the MegaFood brand! I love love loooove their post-natal vitamin!!
- Omega-3 Fatty Acids:
Next, we have omega-3 fatty acids, renowned for their anti-inflammatory properties and cardiovascular benefits. For runners, reducing inflammation is vital for preventing injuries and expediting recovery, making omega-3s an invaluable addition to our regimen.
While fatty fish like salmon and plant sources like flaxseeds provide omega-3s, supplementation ensures sufficient intake, especially for those with dietary restrictions. Look for high-quality fish oil or algae oil supplements rich in EPA and DHA, the most beneficial forms of omega-3 fatty acids.
- Electrolytes:
Electrolytes, including sodium, potassium, and magnesium, are crucial for maintaining hydration, muscle function, and nerve signaling—vital for runners, particularly during intense or prolonged exercise.
While sports drinks offer electrolyte replenishment, they often contain added sugars and artificial ingredients. Opt for electrolyte tablets or powders without unnecessary additives for convenient and efficient hydration support.
- Protein Powder:
Protein is essential for muscle repair and growth, making it indispensable for post-workout recovery. While whole foods like chicken and eggs are excellent sources, protein powder offers convenience, especially during the critical post-exercise window.
Whey protein, favored for its rapid absorption and amino acid profile, is ideal for many athletes. For those with dietary restrictions, plant-based options like pea or hemp protein are excellent alternatives.
- Creatine:
Lastly, we have creatine, a natural compound known for enhancing muscular strength, power, and endurance by increasing ATP availability—the primary energy source for cells.
While traditionally associated with strength training, creatine supplementation benefits endurance athletes, including runners, by improving performance and facilitating quicker recovery between workouts or races.
Incorporating these five essential supplements into your running routine can optimize your performance, aid recovery, and support overall health. Remember, supplements should complement—not replace—a balanced diet and training regimen. Always consult with a healthcare professional or registered dietitian before starting any new supplement, especially if you have underlying health concerns.
References:
- Rodriguez, N.R., DiMarco, N.M., & Langley, S. (2009). Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 41(3), 709-731.
- Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
- Shirreffs, S.M., & Sawka, M.N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(Suppl 1), S39-S46.
- Phillips, S.M., & Van Loon, L.J.C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(Suppl 1), S29-S38.
- Kreider, R.B., Kalman, D.S., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(18), 1-18.