If you are a runner, you know very well, that sometimes running can be hard on the body and it may cause imbalances and deficits that impact your overall performance and health.
To avoid this, supplements are recommended for runners along with a healthy diet and sleep. Supplements can help you maintain a balance so that you can run and do your best. Here we will guide you, on which are the best supplements for runners and how they can avoid any type of imbalances and deficits and improve your overall performance and health.
Do Runners need to take supplements?
Generally, runners don’t need to take supplements unless suggested by a health professional. If you aren’t feeling or running well, then it’s time to consult with a medical professional.
What Supplements Should runners take?
There are several supplements that runners can take to keep their hormones and vitamins in balance. The common supplements for runners are Vitamin D, iron, protein, magnesium, omega-3 fatty acids, and more.
5 Best Supplements for Runners
- Vitamin D
The first and foremost concern of the runners is their bone health, healthy and strong bone increase their performance. And to maintain your bone health, you need calcium and to absorb calcium your body needs Vitamin D.
Vitamin D deficiency in runners is linked to an increased risk of stress fractures in runners, because of low bone density.
Vitamin D is one of the most important vitamins for runners to maintain bone health as well as production and normal function of several hormones and supports the immune system.
To maintain healthy and strong bones, calcium is also necessary and runners need more. If you have ever had a stress fracture, joint damage, or even a fall that led to bone damage, they can ruin your training.
To fulfill the requirement of calcium in your body follows a well-balanced diet including some milk, leafy vegetables, yogurt, leafy vegetables, or soy-based food in your diet. If you can’t take it by your diet, you should consult your health expert, and ask for a calcium supplement.
We always think only weight trainers need protein. Yeah, of course, protein is great for strength building in the gym but the benefits of protein are just as relevant for building strength and recovering faster as a runner.
Our body needs to maintain lean muscle mass, so when we train, we need to make sure we take enough protein to balance out the work we have just done.
If you are a non-vegetarian, you can get it from lean meats, poultry, fish, eggs, and dairy, as well as in protein supplements like whey protein powder. It can help improve tissue repair, and muscle growth, a reduction in inflammation, and supports immune function. Also, protein makes you stronger in your running and gives you the strength to do it regularly.
- Omega 3 Fatty Acids
Omega 3 is a group of unsaturated fats that are found in seafood, as well as nuts and seeds like flaxseed, chia seeds, & walnuts. A lot of runners have low amounts of omega 3 in their diet while Omega 3 can help you to enhance muscle recovery, reduce inflammation, and improve brain and muscle function. If you are not getting enough Omega 3 fatty acids from your diet, Omega 3 supplements could be a nice addition to your running.
Iron is another very important nutrient for runners. It is an essential mineral that helps in the transportation of oxygen from the lungs to the rest of the body. We need iron in our bodies so that we can energize our muscles and have them ready to take on the stresses of training.
There are lots of options of iron supplements on the market, however, if it’s possible try to get these nutrients through your food like red meats, seafood, beans, spinach, and peas. They all are rich in iron.
While dietary supplements can be helpful to runners, however, you don’t need them if you’re eating well. So, follow a well-balanced diet with supplements and improve your running ability.