Supplements for a runner

Hinal Gala

For runners looking to optimize performance and recovery, supplements can play a supportive role alongside a balanced diet. One of the most essential supplements is protein, which aids in muscle repair and growth, particularly after long runs or intense training sessions. Whey or plant-based protein powders can help replenish lost nutrients and support recovery. Electrolytes, such as sodium, potassium, and magnesium, are also crucial, as they help maintain hydration and prevent muscle cramps. Many runners benefit from electrolyte-replenishing drinks or tablets, especially in hot and humid conditions. Additionally, omega-3 fatty acids from fish oil or flaxseed can reduce inflammation and support joint health, which is vital for endurance athletes.

Beyond basic nutrition, some runners incorporate creatine to enhance strength and energy production, particularly if they mix running with resistance training. BCAAs (branched-chain amino acids) may also help reduce muscle fatigue and support endurance during long runs. Iron is another important supplement, especially for those who experience fatigue due to low hemoglobin levels—runners with a plant-based diet may find iron-rich foods or supplements beneficial. Lastly, vitamin D and calcium support bone strength, reducing the risk of stress fractures and injuries. While supplements can enhance endurance and recovery, they should always be used in conjunction with a well-rounded diet and proper hydration for the best results.

Hinal Gala

Nutritionist - Food Dactar

Sports Nutritionist