Running is an endurance sport that places a significant strain on the body. Regular exercise, especially over longer distances,accelerates metabolic rate and leads to significant energy and micronutrient consumption .While a balanced diet is the foundation of health and performance, in practice it can often prove insufficient for runners. What supplements are recommended for runners?
Supplementation for runners – why is it so important?
The physical activity undertaken by runners significantlyincreases their body's need for vitamins and minerals.Intense training, often combined with a restrictive diet, makes meeting these needs through meals alone difficult. Supplementation for runners helps supplement the diet and supports the athlete's body on many levels:
- improved performance and endurance
- accelerated recovery
- Immunity support
- maintaining strong bones and joints
- support for people on an elimination diet
Additional supplementation can be a significant dietary support for runners, both amateur and professional. Because their bodies often require an increased supply of nutrients and their diets are rigorous, supplementation is a beneficial way to maintain physical and mental performance.
What to supplement when running?
Dietary supplements for runners can be divided into several groups, corresponding to different body needs:
- support for muscle function, performance and energy supply;
- maintaining optimal hydration levels and increasing endurance;
- joint protection and regeneration;
- accelerating recovery after training and improving sleep quality.
Taking these areas into account allows us to tailor supplementation for both long- and short-distance runners to their specific training needs. This allows them to complement their daily diet and significantly improve athletic performance and overall well-being.
Find out what vitamins and minerals are for people practicing sports.
Recreational running – support for short-distance runners
Recreational runners, i.e., running 2-3 times a week for approximately 30 minutes , typically don't need additional support. The most important thing is to maintain a well-balanced diet that provides essential vitamins and minerals. However, if fatigue, discomfort, or muscle problems occur during training , it's worth considering additional supplementation after consulting a doctor. The most commonly recommended supplements include:
- B vitamins and vitamins C, D and E
- magnesium and potassium
- creatine, caffeine, beta-alanine and sodium bicarbonate
- protein
Dietary supplements for long-distance runners
Long-distance runners, especially those covering distances over 10 km, are at risk of increased fluid, electrolyte, and micronutrient losses . Prolonged physical activity also involves intense muscle and joint strain, so properly selected supplementation can significantly support the body both during training and recovery. In addition to essential vitamins and minerals, it's worth considering:
- Isotonic drinks – they replenish water, electrolytes, and vitamins lost through sweat. They are worth drinking both before and during training;
- energy gels, bars, carbohydrate-protein supplements – help maintain the appropriate energy level during long-term exercise;
- BCAA and EAA – amino acids supporting muscle regeneration and protection against catabolism;
- collagen, glucosamine, MSM – support the health of joints and cartilage, which is important during heavy loads;
- omega-3 fatty acids – support muscle regeneration after intense training.
Learn more about: Electrolytes – their role in the body and how to recognize increased demand?
Endurance supplements for runners – what to use for long distances?
Endurance is an extremely important aspect of training for long-distance runners. Appropriate supplementation can help the body combat fatigue, improve performance, and accelerate recovery . The most frequently recommended ingredients include:
- Beta-alanine – increases muscle carnosine levels, which acts as a natural buffer against acidification. This delays fatigue during intense and prolonged training;
- creatine – helps to quickly replenish ATP (the basic energy carrier in muscles), which translates into better performance both in interval training and during long-term exercise;
- L-carnitine – facilitates the transport of fatty acids into the mitochondria, where they are then burned for energy. L-carnitine supplementation may improve performance, especially during long runs, and support the reduction of body fat.
Runner's supplements – what to consider when choosing?
The choice of supplements for runners should be carefully considered and based on the body's actual needs, not on the recommendations of other athletes. When choosing a supplement, it's worth following a few rules:
- Individualized – a supplementation plan should be developed based on laboratory test results and a thorough diet analysis. Regular monitoring of iron, vitamin D, magnesium, and electrolyte levels helps determine precisely which nutrients the body actually needs;
- high quality preparations – it is worth reaching for proven dietary supplements,
- caution in dosing – do not exceed the recommended daily dose;
- adaptation to the type of training – a runner’s needs change depending on the distance and intensity of training, so it is worth taking this into account when selecting the preparation;
- time and regularity of use – in the case of supplementation, its duration and regularity are important (before, during or after training).
Runner's Supplementation – Summary
A balanced diet is essential for every runner who wants to improve their performance and achieve better results. Due to the body's increased need for vitamins and minerals, supplementation is often recommended. Vitamins C, D, and E, B vitamins, and minerals such as magnesium, potassium, calcium, and iron are particularly important . Supplementation should always be tailored to the individual, based on a diet analysis, test results, and consultation with a specialist .
