Best Supplements for Runners
By Marnie Kunz, CPT
If you’re wondering what are the best supplements for runners, you’ve come to the right place. As a trainer and running coach, I often get asked about supplements. I also see a lot of misinformation promoting supplements by unqualified people on social media and blogs, and I want to set the record straight. I will explain the purpose and health benefits of different supplements for runners. Above all, I encourage you to talk to your doctor about any supplements you are considering and urge you to get a yearly physical with a blood test, which will show if you have low levels of any vitamins that require supplementation.
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Do I Need Supplements for Running?
The truth is, if you eat a well-balanced diet rich in a variety of nutrients, you probably do not need any supplements for running. The only thing you will need is some running fuel for long runs and endurance races that are over an hour (check out our article on running fuel for more details). Running fuel has electrolytes, which I will go over in more detail, as well as other vitamins and supplements.
Supplements for Runners
Getting a blood test and yearly physical will help determine if you have any vitamin deficiencies or health conditions that may need supplementation. In addition, many people have special dietary restrictions that may require balancing out with supplements. Running also can deplete certain nutrients in the body, which is why some supplements may be helpful to replenish these lost nutrients if you do not get enough nutrients from the foods you eat.
Here are some of the top supplements for runners:
Vitamins for Runners
All runners need certain vitamins to be able to run strong and recover fully. These are the most important vitamins for runners. Try to get these vitamins from the foods you eat, but if you do not get enough, you may need to take supplements.
Calcium
Calcium is vital for runners to keep bones strong and prevent stress fractures. Calcium also aids with basic muscle functions like muscle contraction and blood clotting. Calcium-rich foods include yogurt, cheese, tofu, leafy greens, and fortified cereals. The recommended daily allowance for calcium is 1,000 milligrams for women under age 50 and men under age 71 and 1,200 mg for women ages 51 and older and men ages 71 and older.
Vitamin D
Vitamin D helps your body absorb calcium, making it vital for bone health. We can get some vitamin D from the foods we eat - including dairy products and fortified foods - but sunshine is also necessary to give the body enough vitamin D. If you live in a cold or cloudy climate, or if you do not eat dairy products, you may be low in vitamin D. Your doctor can advise you if you need to take a vitamin D supplement. In my case, living in New York City, my blood test shows I do not get enough vitamin D, so my doctor has advised me to take a vitamin D supplement. The recommended intake for vitamin D is 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.
Vitamin C
Vitamin C helps your body repair itself and aids in tissue growth. Since vitamin C is not stored in the body, it’s important to get it from the foods you eat. Luckily, many fresh fruits and vegetables are rich in vitamin C, including oranges, strawberries, broccoli, bell peppers, kiwi, brussels sprouts, kale, papaya, guava, and cauliflower. The recommended daily allowance for vitamin C is 75 milligrams a day for women and 90 mg a day for men.
Vitamin E
Vitamin E helps fight inflammation from exercise and environmental pollutants that runners are exposed to during outdoor exercise. Vitamin D helps protect you from this oxidative damage and reduces muscle stiffness and soreness. Vitamin E-rich foods include avocados, sunflower seeds, spinach, broccoli, almonds, and peanuts. The daily recommended amount of vitamin E is 15 mg daily (or 22 international units, IU) for adults.
Electrolytes for Runners
Electrolytes are essential minerals found in your blood, sweat, and urine. When these minerals dissolve in a fluid, according to Healthline, they form electrolytes — positive or negative ions used in metabolic processes. Runners lose electrolytes through sweat while running, so it’s important to replenish them. Electrolytes that get depleted during a run are sodium, chloride, potassium, magnesium, and calcium.
If you are sweating a lot during your run - either due to hot weather or a long run of over an hour, it’s important to take electrolytes. Common signs of having low electrolytes include dizziness, fatigue, nausea, and cramps.
To replenish your electrolytes, drop an electrolyte tablet in your water bottle and take swigs on the run. I love Nuun tablets for a convenient and tasty way to replenish electrolytes while running. Once you are done running, you can replenish more electrolytes with food and drinks.
Protein Supplements for Runners
Protein is important for runners to build lean muscles, help in muscle recovery, and for healthy immune system functioning. With all the attention carbs get for long-distance runners, protein can get overlooked. But protein is largely what makes up your muscles, and consuming enough protein will help you run strong.
After a workout, runners need to eat 20-30 grams of protein in a post-workout meal, according to sports dietician Serena Marie, RD. This helps with muscle repair and recovery.
Protein-rich foods include meat, tofu, eggs, beans, seafood, lentils, nuts, peanut butter, cheese, tempeh, and miso. If you are a vegan or vegetarian, or even a pescetarian like me, you may not get as much protein as you need each day. For those who do weightlifting, especially heavy weightlifting, I also recommend additional protein.
There are many protein powder options to suit all diets - including vegan protein powder, as well as whey protein powder, which is derived from dairy. My favorite whey protein powder is Naked Whey Protein Powder, which has no additives and is 100% whey. My go-to vegan protein powder is Orgain Organic Protein Powder in Creamy Chocolate Fudge.
BCAAs
BCAAs are branched-chain amino acids are amino acids that include leucine, isoleucine, and valine. BCAAs, especially leucine, can help activate muscle growth and reduce the effects of the body using up and breaking down muscle tissue during long runs.
Foods that are high in BCAAs include beef, poultry, fish, turkey, and eggs. Dairy products such as cheese and milk also contain higher amounts of BCAAs. Some plant foods such as nuts, seeds, tofu, and lentils contain moderate amounts of BCAAs.
As a trainer, my favorite BCAA supplement is Naked BCAAs Amino Acid Powder, which has no added ingredients or fillers. I have used BCAAs when weightlifting with heavy weights but do not find it necessary for running.
I have seen some influencers and supplement companies recommend BCAAs for endurance athletes but consuming enough protein is a more moderate and safe approach to providing your muscles with the fuel they need, in my opinion. In addition, if you have certain health conditions such as diabetes, thyroid disorders, or kidney issues, you should not take BCAAs without talking to your doctor.
According to the National Academy of Sports Medicine, BCAAs may offer some muscle benefits, and you can consume BCAAs in the foods you eat or from a protein powder. “Most people who consume a balanced, omnivorous diet do not see any real benefit from adding supplemental BCAAs to their diet,” according to NASM. “There are some awfully specific populations who may benefit, but even then, the evidence is sparse and most of it is based on speculation and limited peer-reviewed evidence.”
For runners, I recommend focusing on consuming enough protein and don’t sweat the BCAAs.
Caffeine for Runners
Coffee is a popular pre-run drink, and for good reason - the mild stimulant gives the body a boost of energy. According to the International Society of Sports Nutrition, caffeine offers some small to moderate benefits for athletes, including helping boost muscular endurance and strength. A cup or two of coffee before a run can help your performance. Many running fuels also include caffeine to enhance energy.
Of course, as with most good things, moderation is key. Too much caffeine can cause dehydration, jitters, and poor sleep. Some runners should skip the caffeine, including pregnant women, people with pre-existing heart conditions, people with anxiety (like me), and people on certain medications. If you’re in doubt about your caffeine use with a particular medication, ask your doctor.
Coffee is a popular pre-run drink. Unsplash photo by Nathan Dumlao.
Diet Supplements
When I train runners, I am always skeptical of any diet supplements they mention. The weight loss industry is largely unregulated, and many weight loss supplements can be harmful or even dangerous. People from Dr. Oz to Instagram influencers peddle weight loss products that are part of a multi-billion dollar industry that has little regard for people’s health. I don’t endorse any weight loss supplements but the least harmful ones I’ve come across include green tea extract and green coffee bean extract, both of which can have effects from caffeine.
If you are interested in losing weight, I recommend consulting with your doctor and beginning a strength training and cardio exercise program, in addition to following a nutritious meal plan. I know it is not an exciting quick-fix solution but it is not worth risking your health by taking a weight loss drug or supplement. In addition to posing health risks, most weight loss supplements have not been proven to work. I also encourage you to check out the Runstreet weight loss resources for helpful workouts and strategies to help lose weight in a healthy way. Whether you want to find out how to use running for weight loss or to find the best running workouts to lose weight, we got you covered.
Supplement Labels
The supplement industry does not have strict regulations like food or medicine so it’s important to look for certain indicators of quality and third-party inspections when you shop for supplements. Dietary supplements do not need prior approval from the Food and Drug Administration (FDA) to be sold or marketed in most countries, including the United States and the United Kingdom. As a result, some dietary supplements go to market with banned and illegal substances. It’s important to read labels and avoid any supplements that claim they have proprietary or “secret” formulas.
Supplements such as protein powder can submit their products to third-party inspectors to get verified. The most common third-party entities are Informed Choice and National Sanitation Foundation (now known as NSF International), according to the National Academy of Sports Medicine. Informed Choice tests for banned substances according to the World Anti-Doping Association (WADA). To carry the Informed Choice logo, a company must have its manufacturing process audited by Informed Choice and submit a sample from every batch of product produced for banned substance testing.
NSF offers a standard certification as well as an NSF Certified for Sport certification. For standard NSF certification, a dietary supplement is tested by NSF to verify it contains exactly what is listed on the label, does not pose a health or environmental risk, and does not contain common contaminants (such as bacteria or undeclared ingredients). NSF Certified for Sport is even more extensive and includes testing for more than 270 banned substances identified by WADA, manufacturing facility auditing, and ongoing product monitoring.
Eating foods with varied colors is a good way to get lots of nutrients in your diet.
I recommend researching any product to see reviews, ingredients, and any third-party verifications of quality to find the best protein powders and supplements. If you’re ever in doubt, ask your doctor or a certified dietician for input.
Nutritious Eating
The best way to get all the vitamins and nutrients you need is from a varied, healthy diet. Eat foods that are a variety of colors, and check out farmer’s markets for healthy produce. Our organic food guide offers tips for what foods are best to get organic and which ones you can skip.
I hope this information on supplements for runners helps you in your health journey. Happy running, and happy eating!
Related Posts: Nutrition for Runners Guide from a Dietician, Organic Food Guide, What to Eat for Running, Best Running Fuel to Add To Your Routine
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, Brooklyn resident, Akita mom, and the founder of Runstreet.
