Running requires energy, and there are several different types of fuels that runners use during training sessions and races. Your body uses carbohydrates, fats, and protein as sources of energy while exercising.
While most runners consume adequate amounts of carbohydrates, proteins, and fats through real food intake, it is important to consider how much carbohydrate, fat, and protein you need to run efficiently.
If you do not consume enough calories, you will feel tired, weak, and lack focus. This might lead to injury or illness.
In addition, some individuals may experience nutrient deficiencies due to lifestyle choices such as eating processed foods, skipping meals, drinking too much caffeine, consuming less fiber, and not getting enough sleep.
These deficiencies could cause fatigue, muscle cramping, poor performance, and other issues. Some people choose to supplement their diets because they want to improve their athletic performance.
Others take supplements to boost immune systems, prevent disease, and promote overall wellness.
If you decide to incorporate supplements into your diet, make sure you know what you are taking and why.
You should check with your doctor before starting any new supplements to see the best options for you based on your current health status.
In this article, we will look at 12 of the most common and best supplements for runners available.
Do Runners Need to Take Supplements?
The truth is, whether you are a runner or not, if you ate a well-balanced diet, you likely do not need any supplements. However, there are times when it is beneficial to take a supplement to make sure you are getting what you need.
Here are some reasons why you might want to consider taking a multivitamin supplement while training for a race or working out.
You Are Not Eating Enough Nutrients
If you are eating a healthy diet, chances are you are getting plenty of calories, protein, carbohydrates, and fats.
But how much micronutrient-rich food do you actually eat each day?
If you don’t eat enough fruits, vegetables, whole grains, lean meats, dairy products, nuts, seeds, beans, eggs, fish, and seafood, you could be missing out on important nutrients like iron, zinc, magnesium, calcium, B12, omega 3 fatty acids, and others.
Your Diet Is Unhealthy
There are several factors that can contribute to poor nutrition, including a lack of knowledge about proper nutrition, stress, depression, illness, hormonal changes, and even genetics.
For example, if you have a family history of heart disease, you may be at greater risk for developing cardiovascular diseases. This includes high cholesterol, high blood pressure, and irregular heartbeat.
You Have Special Dietary Restrictions
Some people have special dietary requirements due to allergies, intolerances, or medical conditions.
Some examples include gluten sensitivity, lactose intolerance, and celiac disease.
These conditions can cause gastrointestinal distress such as diarrhea, bloating, gas, nausea, vomiting, cramping, constipation, and indigestion.
Best Supplements for Runners
There are several types of nutritional supplement that runners could use to keep their hormone levels and vitamins balanced.
Some of the most common supplements include protein, calcium, vitamin D, and so on.
Glutamine
Glutamine is an amino acid that serves as building blocks for proteins. It plays a role in many bodily functions, including the maintenance of lean muscle mass, immune system support, and detoxification.
For athletes, it provides energy and sustains endurance during exercise. Your body produces this amino acid naturally but it can also be found in meat, fish, legumes, cereals, and supplement capsules or powders.
The problem is that most people don’t consume enough glutamine because they are either unaware of how important it is or they think it is useless. In reality, it is essential for optimal health and performance.
What you need to know about Glutamine:
- It is one of the most abundant free amino acids in human blood plasma.
- Your body produces glutamine, but it needs supplementation to maintain healthy levels.
- Athletes often use glutamine supplements to help build lean muscle mass and reduce fatigue during training sessions.
- Some studies suggest that glutamine supports immunity and reduces inflammation.
Benefits of Glutamine for runners:
- After a long or hard workout, your muscles’ glycogen levels are depleted, so the sooner you can replenish them the better.
- According to a study in the Journal of Applied Physiology, Glutamine can help your body replenish glycogen supply quicker along with a glucose drink.
- 1000 milligram of pure l glutamine per 2 capsules
- Most abundant amino acid in the body
- Plays an important role in muscle protein development
- During prolonged periods of intense exercise, glutamine levels may be depleted
- Package may vary (120 count or 240 count)
- 1KG (2.2lbs) of L-Glutamine Powder Per Bottle
- 200 Servings Of L-Glutamine Powder (Scoop Included)
- 3rd Party Tested, Non-GMO, & Gluten Free
- 5 Grams of L-Glutamine Powder Per Serving (Scoop Included)
- Manufactured In a GMP Compliant, FDA Registered Facility
Calcium
Calcium is an essential nutrient for humans that helps build strong bones and teeth.
But also calcium is important for muscle tissue and nerves. In fact, experts say that you need more calcium than what the recommended dietary allowance (RDA) says you do – especially during adulthood.
For instance, men between 19-70 years old need 1,000 mg per day and 71+ years old need 1,200 mg per day. Women between 19-50 years old need 1,000 mg per day and 51+ years old 1,200 mg per day.
What you need to know about Calcium:
- You need more than what the RDA says you should have. The National Osteoporosis Foundation recommends that women aged 50 and older consume 1200 mg of calcium every day. This is much more than the RDA suggests.
- Getting enough calcium can help keep your bones strong. As you age, your bones become weaker and less dense. If you are concerned about your bones becoming weak, talk to your doctor about getting enough calcium. Research shows that people who eat diets rich in foods like milk and cheese tend to have stronger bones compared to those who eat low-calorie diets.
- Some supplements contain vitamin D. Many calcium supplements also contain vitamin D. While you might think that having both calcium and vitamin D together is redundant, it actually is not. Studies show that combining vitamin D with calcium can increase absorption rates. So, if you are worried about whether you will absorb enough calcium, consider taking a calcium/vitamin D combination product.
Benefits of Calcium for runners:
- Running more than 18.6 miles (30 kilometers) per week puts a lot of strain on the body, this increases the chances of injury. Excessive tear and wear of the bone caused by exercise or running can increase calcium loss.
- Most bone-health issues in runners happen because they do not get enough calories, even when they’re eating plenty of calcium. Therefore, increasing your intake of calcium may help prevent injuries.
- Contains 2 bottles of 120 rapid release softgels of 1200mg calcium plus 1000IU vitamin D3.
- Gluten free, wheat free, dairy free. No artificial flavors
- Nature's Bounty Calcium Plus Vitamin D3 has 1200 mg of calcium, which helps maintain bone strength, support your immune system and help support neuromuscular health. Each softgel has 1000 IU of vitamin D3, which helps your body absorb calcium.
- Helps support strong bones. Vitamin D helps improve calcium absorption.
- Adults, take 1 tablet 1 to 2 times daily with water and a meal.
- Guaranteed to meet our high quality standards. Made from carefully selected ingredients under strict manufacturing processes. No color added, no artificial flavors, gluten free.
Iron
Iron is important for runners because it is an important part of red cell production. When we exercise, our body needs more red blood cells to carry oxygen around the body. Red blood cells contain hemoglobin, which transports oxygen throughout the body.
If there is not enough iron, the body does not make enough red blood cells, and thus, less oxygen gets delivered to working tissues.
As a result, athletes may experience fatigue more quickly or even become anemic. Also, with lower levels of iron, runners are more susceptible to develop anemia especially during heavy training and intense workouts.
What you need to know about Iron:
- According to the Clinical Journal of Sports Medicine, with low levels of iron, runners are more susceptible to develop anemia especially during heavy training and intense workouts.
- Iron deficiency can lead to impaired muscle functions and reduced aerobic capacity.
- Exercising too hard can affect your immune system and iron is one of the most important factors for a healthy immune system.
Benefits of Iron for runners:
- Try to consume iron rich foods away from training. This will help you to maintain your ferritin, a blood protein that contains iron, level which is stored in your liver until needed.
- Keep your iron and ferritin levels steady to maintain your endurance steady throughout your workout.
Best iron supplement for runners
- Gentle Iron Tablets: Clinically shown to increase iron levels without nausea or constipation
- Vital Nutrients: Formulated with vitamin C and beet root
- Nourishing Ingredients: Includes folic acid and vitamin B12 for healthy red blood cell production
- Nature’s Bounty Iron 65 mg is a safe daily supplement that supports red blood cell production and helps maintain cellular energy utilization.
- One 325 mg tablet of Ferrous Sulfate supplies 65 mg of elemental Iron.
- Each pack contains 100 tablets.
Magnesium
Magnesium is important for converting glycogen into glucose during exercise. Glycogen is stored in muscles and liver cells and converted into glucose during training.
Due to the stress and pressure that runners exercise their bodies, runners may need more magnesium than the general population.
Magnesium deficiency could actually cause some pretty serious issues for athletes. In fact, without enough magnesium, we are likely to experience symptoms like muscle fatigue and camping, and even burning sensations.
What you need to know about Magnesium:
- To effectively break down glycogen and release glucose into your bloodstream, your body needs magnesium. If you do not have enough magnesium, your body will not be able to convert glycogen into glucose. As a result, you will start feeling fatigued and weak.
- Your body naturally produces small amounts of magnesium. However, the amount produced depends largely on your genetics and lifestyle habits. For example, women tend to produce less magnesium than men. On average, men produce around 400 milligrams per day, whereas women produce approximately 300 mg daily.
- Many common real food sources contain magnesium. Nuts, dark chocolate, avocado, tofu, and fatty fishes are just a few examples of foods rich in magnesium. In fact, avocados are one of the best dietary sources of magnesium, containing about 60% of the recommended daily allowance.
Benefits of Magnesium for runners:
- Magnesium is important for energy generation, muscle recovery, and bone building. This mineral helps protect our bodies against oxidative damage caused by the energy produced during exercise.
- Magnesium helps support muscle relaxation and reduces mental stress. Also, it can help regulate blood pressure and reduce tiredness.
- Magnesium may also be helpful for reducing the accumulation of lactate during hard workouts.
- The best mineral supplement for muscle and bone health
- 500mg pure magnesium caplets (magnesium oxide)
- Take 1 caplet per day, preferably with meal
- 180 count, 6 month supply
- Each tablet of Nature’s Bounty Magnesium contains 500 mg of Magnesium, which is 119% of the daily recommended value for this important mineral
- Nature’s Bounty Magnesium is free of artificial flavors and sweeteners, and is gluten free for your dietary needs
- UNSURPASSED QUALITY AND VALUE: Using the latest breakthroughs in nutritional science and the finest ingredients, Nature’s Bounty provides supplements of unsurpassed quality and value
Omega-3 Fatty Acids
Omega-3 fats are essential for human health. They play important roles in maintaining normal body functions such as growth, development, reproduction, and immune system response.
Also, they are important for maintaining good vision, healthy skin, strong bones and joints. As we age, our bodies begin to produce less and less of this vital nutrient.
For runners, omega-3 fats (DHA and EPA) support cardiovascular health and performance.
What you need to know about Omega-3:
- Low omega-3 are linked with adverse health conditions. For instance, lower omega-3 index has been associated with cardiac events.
- Omega-3 fatty acids are essential for healthy skin. For example, sensitive, dry skin or even an unusual increase of acne could be signs of omega-3 deficiency for some individuals.
- They may even help prevent neurodegenerative diseases, including Alzheimer’s, dementia, and bipolar disorders.
Benefits of Omega-3 for runners:
- Resting between training sessions and consuming enough marine omega-3 fats help ensure that your muscles can heal quickly. It means you can continue exercising regularly while reducing the risk of injuries.
- Omega-3 fatty acids help prevent inflammation. After a workout, you may feel some pain in your muscles because they are healing from microscopic muscle damage caused by intense exercise.
- A study in the International Journal of Sport Nutrition and Exercise Metabolism found that taking fish oil supplements helps improve fat metabolism during exercise by increasing fat oxidation and reducing carbohydrate utilization. These omega-3 fats help you burn more fat during exercise (e.g., running) without depleting your body’s carbohydrate stores.
- Containing important Omega-3 fatty acids including EPA and DHA omega-3 fatty acids that help to support and maintain the health of your cardiovascular system
- EASY TO TAKE: Not everyone enjoys seafood which is why Nature’s Bounty Fish Oil softgels are a perfect way to obtain important Omega-3 fatty acids in a convenient softgel form
- PURIFIED TO ELIMINATE MERCURY: Nature’s Bounty is committed to safety and purity in all our supplements; Nature's Bounty Fish Oil Softgels are purified to eliminate mercury and contain no shellfish gluten lactose sugar or artificial colors and sweeteners
- 1280 mg Omega-3s
- Award Winning Formula
- From 100% Wild Fish
- No Fishy Burps
Vitamin B12
Vitamin B12 is part of a group of vitamins called the B complex, and it helps produce cellular metabolism. It’s also necessary for healthy nervous system functioning and protein synthesis.
Short-term deficiency can be troublesome because it can lead to muscle weakness, nerve problems, and even irreversible neurological damage.
Long-term deficiency can lead to serious health issues, including cognitive impairment and dementia.
What you need to know about Vitamin B12:
- Vitamin B12 is one of the most important and necessary vitamins for people who run and do not consume food from animal origin. This nutrient ensures the energy for your workouts.
- Low levels of vitamin B12 can lead to fatigue, overeating, iron deficiency, anemia, and lack of sleep.
- Vitamin B12 is mainly produced by the good bacteria living in our guts, but it is also found in some meat, dairy, eggs, fish, and shellfish. Vegetarians should consume plenty of raw fruits and vegetables, whole grains, nuts, seeds, beans, lentils, and tofu.
Benefits of Vitamin B12 for runners:
- Vitamin B12 is essential for keeping the body’s nerves and red and white cells healthy. It also prevents anemia which makes people feel tired and weak.
- Vitamin B12 helps produce red blood cells which assist in transporting the oxygen throughout your body. It is especially important during endurance exercising because you can easily get tired if your muscles do not have enough flow of oxygen.
- The multitasking supplement contains 1000 mcg of B-12 per serving which aids in the conversion of food into cellular energy.
- For added convenience, Nature’s Bounty Vitamin B-12 tablets are coated, making them easy to swallow.
- This hard-working supplement is suitable for vegetarians while also being sugar-, lactose-, and gluten-free, non-GMO, and contains no artificial flavors
- Supports a Healthy Nervous System: Fast Dissolving 5000mcg B-12 tablets in Natrol B-12 delivers support for healthy blood cells and contributes to the overall health of the nervous system
- Natrol Vitamin B-12 is easy to take without water and has a great tasting strawberry flavor that can be taken anytime and anywhere; These tablets are all-naturally sweetened and flavored as well as vegetarian
- Have rapid dissolving technology that dissolves 30 times faster than other pills
Zinc
Zinc plays a role in many essential processes in the human body, including maintaining bone health, promoting healthy skin, helping the brain process information, and keeping the immune system running smoothly.
While you do not need much zinc to survive, it does play an important part in our daily functioning.
What you need to know about Zinc:
- Zinc helps keep us healthy by helping build and maintain strong bones, muscles and tissues.
- Zinc helps regulate many bodily functions such as digestion and metabolism.
- Low zinc may not be obvious, but there are some symptoms that indicate low zinc. Being more prone to colds, infections, and slower wound repair are two common symptoms.
Benefits of Zinc for runners:
- Zinc has been shown to improve immune function and as an anti-inflammatory and antioxidant assist in benefiting hard running athletes.
- Zinc supplements may help you gain muscle mass by increasing testosterone production. A study published in the Journal of Neuroendocrinology Letters found that supplementing with zinc increases testosterone production among men who exercised vigorously. Testosterone is a potent muscle building hormone, so it may be useful for developing stronger muscles and making the most of your workouts.
- Supports immune system health
- 60 servings per bottle.
- Supports cardiovascular health
- Supports respiratory health
- One gummy contains 100% Daily Value (11 mg) zinc.
- Delicious mixed berry flavored gummies are convenient and pleasant to take.
- Formulated for adults and children age 9+. Gluten-free and vegetarian. No yeast-derived ingredients, wheat, or dairy.
- Made with the quality, purity, and safety you trust from Nature’s Way. Bottled and tested in the USA.
CoQ10
CoQ10 is an antioxidant vitamin that helps facilitate the biological processes of producing ATP (Adenosine Triphosphate).
ATP powers every single cell activity that your entire system performs. Specifically, CoQ10 helps the human body to restore its ability to generate energy from nutrients, which improves muscle growth and strength, coordination, endurance, and overall health.
Runners require a higher demand of the cells to provide the bodies with the necessary nutrients and oxygen to perform at a high performance level for extended duration of time.
What you need to know about CoQ10:
- It is difficult for our body to absorb CoQ10, so we need to take supplements.
- Coenzyme Q10 (CoQ10) is found in a wide range of foods, but it is hard to get enough if you are not eating organ meats like hearts, livers, and kidneys.
- People lose the ability to produce CoQ 10 as they get older, but it is also reduced by long-term daily exercise, serious illnesses, and heart failure.
Benefits of CoQ10 for runners:
- Research has shown that taking Coenzyme Q10 (CoQ10) supplements at doses of 60–100 milligrams per day for four to eight week periods improves aerobic capacity, anaerobic threshold levels, exercise performance, and recovery from exercise.
- A study in the Journal of International Society of Sport Nutrition suggests that taking Coenzyme Q10 before exercise may help improve endurance by increasing the rate at which we exhaust ourselves during exercise.
- 3X BETTER ABSORPTION THAN REGULAR CoQ10. Clinical trials have proven that no other CoQ10 supplement absorbs better than Qunol.
- With superior absorption compared to regular CoQ10, Qunol 100mg CoQ10 softgel capsules can help you reach optimal levels of Coenzyme Q10 sooner, so you can experience the potential benefits faster
- 100% WATER AND FAT-SOLUBLE, Qunol CoQ10's patented formulation is 100% water and fat-soluble, unlike regular CoQ10 that does not dissolve in water and dissolves very poorly in fat
- CONTAINS SOY ; FREE OF: milk and milk by-products, egg and egg by-products, fish, shellfish, tree nuts, peanuts and peanut oil, wheat, gluten, starch, yeast
- AMAZON #1 BEST SELLER - DOCTOR’S BEST HIGH ABSORPTION COQ10: Easy-to-absorb form of a key nutrient that powers and protects heart vitality, cardiovascular health and cellular energy*.
- ESSENTIAL FOR ENERGY PRODUCING: A coenzyme that helps energize cells and an antioxidant that helps protect cells.* CoQ10’s energizing antioxidant properties may enhance vitality across many body systems, supporting brain health, immune performance, skin health, exercise capacity, gum health and more.*
- Gluten Free
Glucosamine Chondroitin
Glucosamine Chondroitin is the most popular joint health supplement today. Glucosamine supplements are often prescribed for patients suffering from osteoarthritis.
This chronic disease affects millions of people and usually occurs as a result of aging. Osteoarthritis causes pain, stiffness and loss of function in the joints.
It is caused by wear and tear on the cartilage covering bones in the joints. Runners may experience joint pain after running.
What you need to know about Glucosamine:
- Glucosamines come in different forms, but most supplements contain glucosamine sulfates. Long-term use of glucosamine sulfate may slow the progress of knee pain.
- Glucosamines help synthesize proteins and fats which are essential for forming important tissue and fluid which provides joints with lubrication.
Benefits of Glucosamine for runners:
- The study published in the British Medical Journal found that people who take glucosamine supplements regularly see a reduced risk of heart attack and strokes.
- Glucosamine helps lower chronic inflammation and strengthens your heart.
- Glucosamine, Chondroitin, Turmeric & MSM supplement can help keep you active and complement a healthy lifestyle.
- This supplement is designed to ease discomfort that may come with age, weight, or athletic deterioration of the joints. It promotes joint health and comfort, supports cartilage and joint flexibility, and helps increase joint mobility.
- Each serving provides more than your regular Glucosamine and Chondroitin formula.
- Helps support and maintain the body’s joints
- Helps support overall health for hair, skin, and nails
- Non-Gmo / Gluten Free / Soy Free
Protein
Protein is essential for athletes to develop strong muscles, aid in muscle recovery, and support a healthy immune system.
Protein gets overlooked when people think about nutrition for endurance athletes.
As you may already know, while carbohydrates are used during exercise to fuel energy production, proteins are primarily broken down into amino acids that are used for muscle repair and growth.
What do you need to know about Protein:
- While carbs are burned off quickly, proteins require longer periods of digestion for absorption and use, allowing you to replenish glycogen stores and rebuild muscle fibers.
- Experts recommend that people who exercise regularly consume twice as much protein than they would normally eat. To stay healthy, eat enough protein (20-25% of your total calories).
Benefits of Protein for runners:
- Proteins are equally important for both distance athletes and weightlifters. They aid in tissue repair, exercise recovery, immune function, and the production of oxygen carrying red blood cells.
- Higher protein intakes can also help you gain extra muscles and can reduce muscle loss as you lose weight over the course of your training.
Best proteins supplements for runners:
- Gold standard 100% whey blend – 24 grams blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass
- Over 5 grams of BCAAS help build lean and strong muscles with BCAAs. 3-4 grams carbs, 1-3 grams sugar, and 1-1.5 grams fat, gluten free, no sucralose in Double Rich Chocolate flavor. Notice: Do not use as a sole source of nutrition
- Any-time formula – Great before or after exercise, between meals, with a meal, or any time of day where you need extra protein in your nutrition
- Most awarded, best-selling whey protein powder on the planet. Banned substance tested – Highest quality control measures so you feel comfortable and safe consuming the product
- Includes 1 (2.03 pound) orgain organic plant based vanilla bean protein powder
- 21 grams of organic plant based protein (pea, brown rice, chia seeds), 2 grams of organic dietary fiber, low net carbs, 0 grams of added sugar, 150 calories per serving
- USDA organic, vegan, gluten free, dairy free, lactose free, low net carbs, no added sugar, soy free, kosher, non GMO, carrageenan free, and no artificial ingredients
BCAAs
Branched Chain Amino Acids (BCAAs) include leucine, isoleucine, and valine.
BCAAs are used by athletes and active people because they build muscle mass and improve balance. They are referred to as the ‘building blocks’ of protein.
Amino acids are essential nutrients because they are not produced by the body; therefore, they must be obtained from foods and/or supplements.
What you need to know about BCAAs:
- Because they are the amino acids most directly responsible for building muscles, BCAA supplementation has become increasingly popular among athletes.
- BCAA supplements have also been shown to play important roles in cell signaling, regulate the metabolism of glucose and fats, synthesize protein, enhance gut health, and support immune function.
Benefits of BCAAs for runners:
- According to a study published in the Journal of Nutrition, one of the BCAAs, leucine is the main amino acid responsible for increasing protein synthesis and decreasing protein degradation, so supplementing with BCAA post workout is especially important for runners.
- There are several reasons why people use BCAAs, but they are most commonly used to help reduce muscle soreness, increase power output, decrease lactate levels, and promote fat burning.
Best BCAAs supplements for runners:
- Amino blend a perfectly blended mix of amino acids to aid in muscle recovery
- Energy blend with 100 milligram of caffeine coming from green tea and/or green coffee extracts to supply you with a boost of energy to help you get through the day or a grueling workout
- Any time formula this unique formula is perfect for any time of the day such as helping you get energized and focused in the morning, helping to stay focused and productive in the afternoon, or even supporting your energy levels and focus in the gym
- 5 calories per serving. 1 gram of carbs. No sugar. 10 plus delightful flavors to choose from. Also check out our new essential amino energy and electrolytes
- XTEND BCAA POWDER FOR MEN & WOMEN - The World's Number 1 BCAA Brand has been perfecting recovery since 2004 with 7 grams of BCAAs in the nature-designed and research-proven 2:1:1 ratio
- Zero sugar, zero calories, and zero carbs in every delicious serving. XTEND post workout drink mix helps support muscle recovery and growth
- Consume a minimum of 14 grams of BCAAs per day - before, during, and after your workout. Added electrolytes help you to stay hydrated and support recovery. Mix each level scoop in 10-14 fl. oz. of water and shake well
- DELICIOUS FLAVORS UNLIKE ANYTHING ON THE MARKET - Mango Madness, Rainbow Sherbet, Blue Raspberry Ice, Glacial Grape, Freedom Ice, Watermelon Explosion, Italian Blood Orange, Lemon Lime Squeeze, Knockout Fruit Punch, and Many More
Vitamin D3
Vitamin D3 is a fat- soluble vitamin and its main role is to help absorb calcium in the body.
Its secondary roles include helping maintain healthy bones and muscles, boosting immunity, and aiding in tissue repair and growth.
More research is needed to determine exactly how much vitamin D people need. In addition, it’s still unknown whether taking extra vitamin D3 helps runners perform better.
What do you need to know about Vitamin D3:
- Lack of vitamin D3 levels could cause issues like osteoporosis, rickets, and muscle weakness. Athletes who do not spend enough hours outside during the day may need a vitamin D supplementation.
- Older adults need vitamin D3 supplements since they naturally lose some of the ability to make it in the skin.
Benefits of Vitamin D3 for runners:
- Taking both calcium and vitamin D3 together may help prevent osteoporosis. It is recommended for runners who suffer from osteoporosis.
- Long distance runners are at a high risk of developing stress fractures because of their repetitive high-intensity training. Vitamin D3 helps maintain bone mineral density and muscle health. Adding a vitamin D3 supplementation will help ensure you are getting enough of this important nutrient.
Best Vitamin D3 supplements for runners:
- SR Vitamin D3 delivers an active form of Vitamin D without the sun exposure and UV damage
- Non-GMO
- Made with Cholecalciferol
- Easy to open flip top cap
- High Potency
- Most active form: NatureWise Vitamin D3 in certified organic olive oil helps to support teeth and bone health, provide immune support, and promote healthy muscle function
- Vitamin D 5000 IU softgels are easy to swallow. Some research indicates that vitamin D3 in liquid softgel form is more bioavailable than powdered or tablet forms. No artificial additives
- These Vitamin D3 immune support and bone health supplements are gluten-free and non-GMO. Third party tested for purity and potency. Packaging may vary due to high demand, same great product and ingredients.
- Organic olive oil to boost absorption
What gives you energy before a run?
Eating the right foods before exercise will help you get the most out of your workout.
It is important that you choose pre-workout foods that are high in calories and easy to digest.
This will ensure that you get enough fuel for optimal performance. Eating these foods a few hours prior to running helps your body better digest them.
Oatmeal
Oatmeal is a good pre-run food because it provides sustained energy throughout the run. Oats contain 0.3 oz (8 – 9 g) of protein per only 0.5 cup making them one of the best pre-run meals for fuel.
You do not need to worry about bloating or discomfort when running because it is easier to digest than regular carbs.
Bananas
Bananas are one the best pre-workout foods you can eat. They are packed with vitamins and minerals like potassium and contain quick-acting carbohydrates for an instant burst of power.
Eating a banana before running helps you get ready for your workout by giving you extra energy and making sure you have enough energy to finish your workout.
Peanut butter and toast
Peanut butter is a great pre-run snack because it contains protein and carbs. Peanut butter is an excellent source of healthy fats and proteins, both of which are essential for running.
Protein will help repair your muscles from running while healthy fat will provide sustained fuel for your body.
To maximize the benefits from your pre-run meal before a race, combine peanut butter with whole-wheat bread.
Toast has carbohydrates which will quickly supply you with energy, whereas the peanut butter provides sustained energy.
Greek yogurt
Greek yogurt is a great pre-workout snack because it contains both protein and carbohydrates.
Protein will help repair your muscle tissue after your workout while carbohydrates will provide you with energy.
Greek yogurt is also a good source for calcium, which helps runners by preventing injury. It is a versatile food that can either be eaten alone or used to prepare other pre-run foods.
You can add fruits, granola, or even honey to boost your energy levels.
Eggs
Eggs are a great workout meal because they are a good source of both proteins and healthy fats.
The proteins will help repair your muscles while the healthy fats will provide sustained endurance.
Eggs are rich in protein, which helps muscles grow and repair.
Do runners need creatine?
Creatine is a naturally occurring compound made up of two amino acids: L-arginine and L-glycine.
It is stored in muscle tissue and the brain, and helps to provide fast-responding energy for intense activities like running, lifting weights, etc.
When we exercise intensely, our body uses up its creatine stores faster than we can replenish them. Creatine supplements help us replenish these stores.
To ensure an adequate supply of creatine in the muscle cells, ATP (adenosine triphosphate) can be generated more quickly by preventing any delays for more creatine to be made or transported to the muscle cells.
This enables you to exercise longer and harder without feeling tired, which leads to faster gains and improvements in performance.
Which protein is best for running?
Most people who run know that they need to eat plenty of high quality proteins after running.
Protein powders are an easy way to get protein into your body without having to worry about cooking or preparing meals.
They are also a good way to boost your recovery after workouts.
Protein powder supplements must be made up of all 9 essential amino acids, contain no artificial flavors, colors, or preservatives, and be free from any additives.
To ensure you are providing your muscles with the highest quality protein, we have compiled a comprehensive guide to the best protein powders for runners.
One of the best protein powders for running is the Your Super Skinny Protein because it contains no fillers or additives. Despite it tastes slightly grassy, it contains 62% of vegetable protein and the nine essential BCAAs.
This protein powder form is made from five natural plant proteins, all of which are certified organically grown.
It contains no added sugars, artificial ingredients, or preservatives, and provides essential nutrients like vitamin A, B9, C, B12, iron, and magnesium. For example, each serve provides 20% of the daily value for Vitamin B12.
Natreve Vegan Fudge Brownie Protein Powder
The Natreve vegan Fudge Brownie Protein Powder organic contains pumpkin seeds, organic peas, and organic brown rice proteins for a complete, well–blended amino acid profile.
Each serving contains 0.88 oz (25 g) of protein and 0.16 oz (4.5 g) of BCAAs. This powder form also includes probiotics for gut wellness, organic greens, and organic grains to boost overall nutritional value and help you recover from workouts.
The Ghost Vegan Protein Powder comes in four tasty flavors (Banana, Pancake Batter, Pancake Batter, Chocolate Cereal Milk, and Peanut Butter Cereal Milk) and contains0.7 oz (20 g) of protein per serving. This powder includes proteins from peas, organic pumpkins, and watermelon seeds. Ghost is completely transparent in its labeling, sharing every ingredient in each dose so that you know exactly what you are getting in each serve.
Gnarly Nutrition Whey Protein Powder
The Gnarly Nutrition Whey Protein Powder, which comes in chocolate or vanilla, has 0.89 oz (25 g) of protein, 0.14 oz (4 g) of fiber, and 160 calories per scoop. It is made from grass-fed New ZeaÂland cow raised. It mixes very easily, resulting in a creamy smooth shake, even when mixed with plain water. You can use it in oatmeal, pancakes and smoothies too.
Garden of Life Organic Raw Protein Powder
Garden of Life Raw OrganiÂc Protein Powder is a certified raw, organic, vegan protein powder. With 13 raw and organic sprouted seeds, it provides 0.77 oz (22 g) and 34% of the daily value for protein consumption including all essential amino acids. Also, this powder form helps support digestive health providing live probiotics and enzyme supplements.
Is multivitamin good for running?
It is up to you whether or not you take a daily multivitamin or multimineral supplement. And it is definitely not necessary for everyone.
However, while it is within our power to obtain all of the nutrients we require from our diet, most of us do not actually do so.
Vitamin and mineral deficiencies are very prevalent in our culture, even among people who eat well.
A runner who has one or several nutritional deficiencies may be best advised to focus on improving his or her dietary habits, but supplementation can help in getting through workouts without feeling too tired.
If you want to avoid the negative effects of overdosing, do not take multivitamins that exceed 200% of the recommended daily allowance (RDA) for any nutrient.
Are BCAAs good for runners?
Branched chain amino acids (BCAAs) are building blocks of protein playing an essential role in our body.
These amino acids assist our body by helping synthesize certain types of proteins, building muscles, regulating the immune system, and repairing damaged tissue.
Research has shown that BCAAs help improve athletic performances. The following are the benefits of BCAAs for runners:
- Support muscle growth and strength
- Reduce fatigue
- Inhibit cortisol production
- Reduce soreness post-workout
- Provide boost of energy
What is the best energy drink for running?
Energy drinks can help you get through your workouts, whether they are for running, cycling, swimming, or any other sport. They can also improve your mental focus during exercise. It all depends on which type of energy drink you choose.
One of the most popular energy drink is Red Bull. It contains no unusual ingredients but it is its perfect combination that can help you increase your stamina during your workout.
Caffeine is present in Red Bull at a moderate level, but its sugar levels are quite high. That is the reason why if you are about to drink Red Bull, you should only drink one serving per day.
Raze Energy Drink has 300 milligrams of caffeine. This energy drink has no added sugars or calories. With this drink, you are most likely to gain energy from ingredients like taurine, caffeine, and branched chain amino acids (BCAAs).
To keep athletes and runners healthy, runners must consume enough BCAAs to maintain their health.
Xtend Energy
Xtend Energy has around 125 milligrams of caffeine. If you are looking for an energy drink that will not give you too much caffeine, this one might be worth trying.
As an additional benefit, this energy drink contains no added calories and sugar.
Also, Xtend Energy contains 7 grams of BCAAs which may help your muscle recovery, stay hydrated during workouts, improve endurance, and perform better.
C4 offers you to choose from different flavors and caffeine levels according to your needs. Explosive Performance contains a patented blend called ‘Explosive Performance Blend’.
This supplement contains citrulline malate, and caffeine anhydrous that can help you boost your energy levels during the race.
There are a variety of products available for Celsius Energy Drink. If you want to stay within a certain range for your caffeine consumption, you can try Celsius Original, Stevia, or On-the-Go version.
Celsius BCAAs is light caffeinated and contains BCAAs.
Lastly, one of the strongest energy drink brands on the market is Celsius Heat. If you can not handle two to three cups of coffee per day, you should not try this one.
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