What Supplements Do Runners Need?

It's no secret: running requires significant endurance. In an effort to boost said endurance and enhance performance, runners often look to numerous supplements to give them that much-needed edge. Whether you run competitively or to simply stay in shape, you should be providing your body with the proper nutrients to support it.

In an age when countless supplements are readily available and advertised for a variety of physical activities, finding the right supplements isn't always a simple process. In fact, taking inappropriate supplements not only wastes time and money, but the wrong supplement could also present unwanted results. Fortunately, Road to Nutrition can help.

At Road to Nutrition, we focus on supplying fellow fitness and nutrition enthusiasts with the products and information they need to maximize their performance and maintain a healthy lifestyle. We know deciding which supplements to take can become quite convoluted, as so many exist claiming to be exactly what you need. However, we've done our research. There are plenty of supplements for runners, and we'll help you choose the best ones. Before we discuss supplements, maintaining a nutritional diet is always worth mentioning, as you may be able to attain essential supplements for running with such.

Supplements for Runners: Keeping Diet in Mind

As a runner, we can assume you already maintain a balanced and nutritious diet. However, many foods contain beneficial supplements for runners, and you could be missing out on a few. Regardless of your current diet, take a look below to see which foods could potentially boost endurance and improve your performance.

  • Almonds: Rich in the antioxidant vitamin E, which lowers cholesterol, almonds are a great snack for runners.  
  • Eggs: The protein in eggs contain all the amino acids necessary in helping muscles recover. Eggs also contain vitamin K, which promotes healthy bones.
  • Sweet Potatoes: A great source of vitamin A, an essential antioxidant, sweet potatoes also contain vitamin C, potassium, iron, manganese, and copper. The latter two are needed in muscle function, making them essential for runners.
  • Oranges: Studies show vitamin C can help relieve muscle soreness, and oranges are an incredible source. The fruit can even lower cholesterol and regulate blood pressure.
  • Kale: With high levels of vitamins A, B6, C, and K, kale is full of antioxidants. Additionally, its anti-inflammatory properties can reduce your risk of muscle damage.

3 Beneficial Supplements for Runners

In addition to a well-balanced and nutritious diet, certain supplements are often necessary for runners, as prolonged activity can be quite strenuous on muscles. To promote muscle recovery, endurance, and performance, consider adding these beneficial supplements to your diet and daily routine. Here are three of the most important supplements for runners:

  • Iron: In general, iron deficiencies are bad for anyone, but especially runners. An iron deficiency leads to fatigue. Though only beneficial when a deficiency arises, iron is a must to prevent such from occurring.
  • L-Glutamine: An amino acid, L-glutamine fuels muscles and can prevent soreness during physical activity. Physical stress depletes l-glutamine, so a supplement is often necessary for runners.
  • Magnesium: Magnesium is an extremely important mineral, and it is essential in boosting endurance, as it aids in energy and muscle contraction. Additionally, magnesium supports heart health and can even strengthen bones and muscles.

Additional Supplements from Road to Nutrition

While the suggested diet and supplements for runners above are indeed recommended to improve endurance and performance, Road to Nutrition also offers a couple of beneficial supplements for our fellow runners. Our VITALgh supplement is designed to support muscle recovery, while Nightburn works to improve sleep so you can get a great night's rest before a big run.

For more information about our products, check out our website. You can find plenty of useful info and resources to maintain a healthy lifestyle.