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As a runner, you likely fuel up with carbs and protein before you take your sneakers for a spin. You probably hydrate with plenty of water before, during, and after, too. But what about adding a few supplements into the mix to help you run faster, jog longer, or recover quicker?
If you already have a well-balanced diet, you might not need to add too many supplements for running into your regimen, says Patricia Bannan, MS, RDN, a registered dietician nutritionist, author of From Burnout to Balance, and Nature Made ambassador. Some of the most important daily nutrients include calcium, iron, and vitamins like B, C, D, and E, she tells Bustle. If you’re covering all those bases, you’re likely set to stride to your heart’s content.
Supplements can also come in handy if you’re starting to feel the wear and tear of hitting the pavement. Some signs you might benefit from a little extra support? “If you experience prolonged fatigue following workouts, extreme muscle soreness, cramping, or muscle weakness,” Tobelem tells Bustle. These are all clues from your body that it could use help recovering from runs.
With that in mind, keep scrolling for the best supplements for runners, according to experts.
Studies referenced:
Balsalobre-Fernández, C. (2017). The effects of beetroot juice supplementation on exercise economy, rating of perceived exertion and running mechanics in elite distance runners: A double-blinded, randomized study. PLoS ONE, 13(7). https://doi.org/10.1371/journal.pone.0200517
Cinar, V. (2006). The effect of magnesium supplementation on lactate levels of sportsmen and sedanter. Acta Physiol Hung. doi: 10.1556/APhysiol.93.2006.2-3.4.
Clifford, T. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients. doi: 10.3390/nu7042801.
Culbertson, JY. (2010). Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients. doi: 10.3390/nu2010075.
Domínguez, R. (2017). Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. doi: 10.3390/nu9010043.
Maughan, RJ. (2019). Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med. doi: 10.1007/s40279-019-01162-1.
Moretti, A. (2021). What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. J Musculoskelet Neuronal Interact. PMID: 33657750; PMCID: PMC8020016.
O'Rourke, MP. (2008). Caffeine has a small effect on 5-km running performance of well-trained and recreational runners. J Sci Med Sport. doi: 10.1016/j.jsams.2006.12.118.
Ramos-Campo, DJ. (2019). Impact of Caffeine Intake on 800-m Running Performance and Sleep Quality in Trained Runners. Nutrients. doi: 10.3390/nu11092040.
Santana, J. O. (2017). Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.01105
Wu, H. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6). https://doi.org/10.3390/nu14061255
Zamani, H. (2021). The benefits and risks of beetroot juice consumption: a systematic review. Crit Rev Food Sci Nutr. doi: 10.1080/10408398.2020.1746629.