Should you utilize supplements? In this post, we will cover supplements, if you should be using them, and the 6 best supplements for runners.
Whether you’re trying to achieve a personal record or race a new distance, running can take a toll on your body if it doesn’t have the tools it needs to perform and recover. A healthy, balanced diet is the number one thing a runner can do to support their body through training.
However, even with a well-balanced diet, it can still be difficult to meet all of the body’s nutritional needs. That’s where supplements can come into play.
Keep reading for the 6 best supplements for runners. We will also highlight food sources that are high in these nutrients to help you meet your needs from food, supplements, or a combination of both.
Supplements, by definition, are meant to complement—not replace—the food you eat. While runners have increased nutrient demands, it’s often difficult to meet all of these needs through food alone. That’s where supplements can step in to fill the gaps. They can help optimize your nutrition, boost performance, and support recovery, ensuring your body has everything it needs for you to feel your best. But remember, food should be your foundation, with supplements serving as a valuable addition to your diet when necessary.
Vitamin D
Vitamin D is a fat-soluble vitamin essential for bone health, muscle function, and the production and function of many hormones. It also plays a crucial role in helping your body absorb calcium which is a key supplement for runners. Vitamin D levels often decrease during the winter months due to reduced sunlight exposure, which can impact its synthesis in the skin.
If supplementing with vitamin D, choose D3, as studies show it is more effective at raising blood concentrations and maintaining those levels longer than other forms of the vitamin.
Food sources of Vitamin D: fatty fish, yogurt, egg yolks, and fortified cereals and milk.
Calcium
If you grew up hearing, “drink your milk if you want strong bones,” it’s because of the calcium found in milk. Calcium plays a crucial role in hardening and strengthening bones. Runners, in particular, have higher calcium needs, as calcium is lost through sweat during physical activity.
Food sources of Calcium include: milk, yogurt, cheese, leafy greens, almonds, and fortified orange juice.
Iron
Iron is one of the most important nutrients for runners as it carries oxygen to produce energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and to remove metabolic waste so the body can function at peak performance.
Risk factors for low iron include menstruating females, long distance runners, running at altitude, and under fueling (whether accidental or purposeful). Following a vegan or vegetarian diet can also put one at risk as the best and most readily absorbed sources of iron are animal sources.
Food sources of Iron: beef, chicken, fish, lentils, beans, tofu, spinach, and nuts.
Protein Powder
In addition to supporting muscle repair and recovery, protein powders offer a convenient way for runners to meet their protein needs. Consuming protein powder immediately after a run helps your body rebuild muscle fibers that were broken down during exercise, reducing soreness and speeding up recovery time. Protein also plays a crucial role in preserving lean muscle mass, which is important for long-term performance.
Whey protein is one of the best options, as it’s easy to digest and quickly absorbed by the body, making it highly effective for recovery. For those who prefer plant-based options, there are several alternatives available, including pea, soy, and rice protein powders.
Creatine
Creatine works by increasing intramuscular creatine which is a necessary for energy production. Supplementing creatine increases muscle contraction and exercise training capacity for resistance or interval training. Creatine has been shown to improve muscle strength and power output, which can translate to an increase in running performance.
Food sources of Creatine: milk, steak, herring, and tuna.
Omega-3 Fatty Acids
Omega-3 fatty acids (omega-3s) are polyunsaturated fats that play vital roles in your body, including anti-inflammatory benefits. The two most important types of omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can help improve endurance and reduce delayed onset muscle soreness (DOMS). Running places repetitive stress on the joints, omega-3s help reduce inflammation and promote lubrication in joints.
This essential nutrient is one your body cannot produce on its own, which means you need to obtain them from the foods you eat or from a supplement.
Food sources of Omega-3 Fatty Acids: salmon, flax seeds, chia seeds, walnuts, and soybeans.
Supplements are not regulated by a governing body. Third party testing ensures supplements contain what is listed on the label and do not contain harmful ingredients. Seals, such as NSF or Informed Sport indicate third party testing. Even if you are not an elite athlete who is being drug tested, it is important to know what is in your supplement.
Questions about the best supplements for runners or feeling that your nutrition routine needs fine tuning? Find information about nutrition coaching at the link.
Hi, I'm Amy aka the Running Dietitian. An expert in all things running and nutrition.
