As a runner, you’re likely to come across a range of supplements marketed to improve performance, enhance recovery, and keep you healthy. From protein powders to electrolytes and multivitamins, the options are vast. But how do you know which, if any, are necessary? And are supplements really the magic solution they’re often made out to be?
In this week’s installment of our Tasty Tuesday series, we’ll break down the most common supplements for runners, their potential benefits, and the role they should play in your diet. Spoiler: Supplements are not a substitute for a balanced diet, but they can be helpful in specific circumstances.
What Are Supplements and Do You Need Them?
Supplements are products designed to enhance the nutritional content of your diet. They come in various forms: pills, powders, drinks, and bars. this include vitamins, minerals, amino acids, and other compounds.
For most runners, a well-rounded diet that includes plenty of whole foods should provide all the nutrients needed for optimal performance. However, there are times when supplements can support specific goals or help address nutritional gaps.
Common Supplements for Runners
Here are some of the most popular supplements runners might consider, along with when they may be useful:
Protein Powder:
- Purpose: Protein is essential for muscle repair and recovery after runs. If you're unable to get enough protein from whole food sources, a supplement can help.
- When to Use: After long runs or intense workouts when your muscles need to recover.
- Types: Whey protein (fast-digesting), plant-based proteins (pea, hemp, soy).
- Tip: Aim for 10–20 grams of protein post-run to support muscle recovery.
Electrolytes:
- Purpose: Electrolytes (sodium, potassium, magnesium, calcium) help maintain fluid balance, nerve function, and muscle contractions. Sweating during long runs or hot weather can lead to electrolyte imbalances.
- When to Use: During or after long runs, particularly in hot and humid conditions.
- Types: Sports drinks, electrolyte tablets, or powders.
- Tip: Look for products with a balanced electrolyte profile—too much sugar or sodium can be counterproductive.
Omega-3 Fatty Acids (Fish Oil):
- Purpose: Omega-3s have anti-inflammatory properties and support joint health, which can be particularly beneficial for runners who experience joint discomfort.
- When to Use: Daily, as part of a preventative approach for inflammation and joint pain.
- Types: Fish oil or algae-based supplements (for vegetarians and vegans).
- Tip: Aim for 1–2 grams per day, but be cautious of the potential for fishy aftertast
Vitamin D:
- Purpose: Vitamin D is crucial for bone health and immune function. Runners, especially in climates with limited sunlight, can be prone to vitamin D deficiencies.
- When to Use: If you’re not getting enough sunlight or have a diagnosed deficiency.
- Types: Vitamin D3 is the most easily absorbed form.
- Tip: Talk to a healthcare provider before taking large doses, as excess vitamin D can cause toxicity.
BCAAs (Branched-Chain Amino Acids):
- Purpose: BCAAs support muscle recovery and can reduce muscle soreness after intense training or races.
- When to Use: During long training sessions or after heavy workouts.
- Types: Available in powder, capsule, or liquid form.
- Tip: While BCAAs are helpful for recovery, they should not replace a full protein source, as they only contain three of the nine essential amino acids.
Iron
- Purpose: Iron is essential for transporting oxygen in the blood. Runners, especially female athletes, are at higher risk for iron deficiency, which can lead to fatigue and poor performance.
- When to Use: If you’ve been diagnosed with iron deficiency or are prone to it due to diet or menstruation.
- Types: Ferrous sulfate or chelated iron supplements.
- Tip: Pair with vitamin C-rich foods (like citrus) to enhance absorption.
When to Take Supplements
Timing your supplements correctly can maximise their effectiveness. Here’s a general guide:
- Pre-Run: A balanced breakfast or snack with carbs and protein is your best option, but if you’re feeling sluggish or lacking energy, a small dose of caffeine (in the form of coffee or a supplement) can provide a boost.
- Post-Run: Aim to consume a protein and carb-based meal or snack within 30 minutes of finishing your run to support muscle repair and glycogen replenishment.
- During Long Runs: If you’re running for over an hour, consider electrolytes or energy gels to keep your hydration and energy levels steady.
The Risks of Overuse
While supplements can be beneficial, overuse can be harmful. Excessive doses of certain vitamins or minerals can cause side effects or even toxicity. For example, too much iron can lead to constipation or stomach upset, while excessive protein intake can strain the kidneys over time.
Always follow the recommended dosages and consider consulting a healthcare professional or nutritionist before starting any supplementation regimen.
Natural Sources vs. Supplements
While supplements can be useful, it’s always best to get your nutrients from whole foods whenever possible. Real food provides not only the nutrients you need but also fibre, antioxidants, and other compounds that supplements can’t replicate.
- Protein: Chicken, fish, tofu, eggs, lentils, and beans.
- Electrolytes: Bananas, spinach, avocados, coconut water, and salted nuts.
- Omega-3s: Fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts.
- Vitamin D: Sunlight, fortified dairy products, egg yolks, and fatty fish.
In Summary
Supplements can play a helpful role in a runner’s nutrition plan, especially when addressing specific needs or filling gaps in your diet. However, they should never replace whole foods or be relied upon as a quick fix. If you’re considering adding supplements to your routine, focus on those that support your specific goals, and always ensure they complement a balanced diet.
Join us next week on Tasty Tuesday as we continue to explore the delicious and practical ways to fuel your running journey!