Running is one of the most popular forms of physical activity around the world. Regular running training not only improves your physical condition, but also your mood and mental health. However, it takes more than a well-chosen running plan to get the most out of your training. Equally important is proper nutrition and supporting the body through dietary supplements. In this article, we will discuss which running supplements can help you perform better, speed up recovery and improve your health.
Why is supplementation important to runners?
Running, especially for longer distances, is an activity that requires significant energy resources from the body. Even with a well-balanced diet, it can be difficult to provide all the necessary nutrients. Prolonged exertion consumes vitamins, minerals and amino acids that support muscle regeneration and recovery. In addition, intense exercise can lead to oxidative stress and micro-damage to the muscles, which requires the right ingredients to support recovery.
Of course, dietary supplements are not a substitute for a healthy diet, but complement it, helping to meet the specific needs of the body associated with regular exercise. Correctly selected supplementation can improve performance, increase energy and speed up regeneration after training.
Basic nutritional supplements for runners
1. Vitamin D
Runners, especially those training in the winter months, can struggle to get enough vitamin D, which is essential for bone health, as it prevents demineralisation, and for the immune system, as it can significantly reduce the risk of infection. Deficiencies of this vitamin can lead to a weakened body, which in the long term can result in injuries.
If you are on a vegan diet, it can be difficult to find supplements with plant-derived vitamin D, which is why we have created a dedicated Endotelio Complex Vegan supplement that, in addition to the 1-MNA molecule, also contains vitamin D extracted from marine algae in the formulation.
2. Omega-3
Known mainly for their beneficial effects on the heart, omega-3 fatty acids also have anti-inflammatory effects. For runners, regular consumption of omega-3s can help reduce joint and muscle inflammation and improve cardiovascular function.
3. BCAAs (or branched-chain amino acids)
BCAAs (leucine, isoleucine, valine) are some of the most important amino acids for runners, especially those training for long distances. BCAA supplementation supports regeneration processes and protects muscles from catabolism (breakdown of muscle tissue) during intensive training.
Why use BCAAs:
- Prevent muscle breakdown.
- Accelerate regeneration after intensive training.
- Improve endurance and reduce the feeling of fatigue.
4. Iron
Running, especially long distance running, can lead to lower iron levels in the body. This is particularly important for women, who are at higher risk of anaemia due to a deficiency of this element. Iron aids the transport of oxygen to cells, which is crucial for runners’ performance.
Benefits of iron supplementation:
- Improves physical performance due to better oxygenation of muscles.
- Reduces the risk of anaemia.
- Supports overall performance and recovery.
Vegan and vegetarian runners may have special nutritional needs due to the reduction or complete elimination of animal products. Although iron is found in many plants, it is less well absorbed than that of animal origin. Supplementation may be needed, especially in female runners.
5. Magnesium
Magnesium is a mineral that is involved in many metabolic processes and a deficiency can lead to muscle cramps, fatigue or recovery problems. Prolonged running, especially in hot conditions, increases the need for this mineral.
6. 1-MNA
1-MNA is a naturally occurring substance in the human body, produced from niacin (vitamin B3) during metabolic processes. Niacin plays a key role in the synthesis of the coenzymes NAD+ and NADP+, which are essential for cell function and are involved in many metabolic processes. Unfortunately, as we age, our body’s ability to convert niacin into 1-MNA decreases, and NAD+ levels start to decline after the age of 30.
Studies show that by the age of 40-60, NAD+ levels can drop by 50%, which negatively affects cell production and regeneration and accelerates ageing. In young cells, NAD+ levels are higher, which supports cell regeneration, cognitive function and physical wellbeing.
Supplementation with 1-MNA (the highest dose of this substance on the market can only be found in Endotelio PRO) can help optimise NAD+ levels, making it an innovative way to improve the quality of running training.
Supplements for short-distance runners
Runners training for shorter distances, such as sprints, often focus on developing maximum strength, speed and muscle explosion. Dietary supplements for short-distance runners should support these specific goals, as well as ensuring rapid recovery after short but intense training sessions.
1. Creatine – boosts performance
Creatine is one of the most popular supplements for strength and speed trainers. It works by increasing phosphocreatine stores in the muscles, which translates into greater performance during intense efforts. That is why we have created Endotelio Endurance, which, thanks to its high content of creatine (3000 mg in 1 sachet), as well as vitamin C or rhodiola rosea root extract, contributes to increased endurance and muscle strength, as well as increased performance during short workouts.
2. Beta-alanine – delays fatigue
Beta-alanine is an amino acid that works by increasing the concentration of carnosine in muscles, which delays the feeling of fatigue during intense exercise.
Benefits for short-distance runners:
- Delays the feeling of fatigue.
- Increases muscular endurance.
- Supports performance during intense training.
3. Caffeine – speeds up reflexes
Caffeine is a natural stimulant that improves concentration and physical performance. For runners, caffeine can increase reflexes and endurance, and contributes to effectively delaying feelings of fatigue. It is important to
And what supplements are best for long-distance runners?
Long-distance running, such as half marathons, marathons and ultramarathons, requires runners not only to have endurance, but also to recover properly and prevent fatigue. Dietary supplementation can be key to optimising performance and preventing exhaustion.
1. Electrolytes are essential
During long-distance running, especially in warm conditions, the body loses large amounts of electrolytes such as sodium, potassium and magnesium, which can lead to dehydration, muscle cramps and weakness.
Benefits of electrolyte supplementation:
- They maintain adequate hydration levels.
- Prevent muscle cramps.
- Support the body’s water-electrolyte balance.
2.L-ascorbic acid (vitamin C)
Vitamin C is a powerful antioxidant that supports the immune system and helps neutralise free radicals formed during prolonged exercise.
Why you should supplement with vitamin C:
- Reduces oxidative stress caused by intense exercise.
- Supports the immune system.
- Supports muscle regeneration.
High levels of vitamin C can be found in Endotelio Immune, which contains a complex of immune-supporting vitamins and minerals in addition to the 1-MNA molecule.
3. Alpha-lipoic acid (ALA)
Alpha-lipoic acid is a powerful antioxidant that aids the neutralisation of free radicals and the body’s regeneration after intense exercise.
Benefits for long-distance runners:
- Reduces muscle damage caused by free radicals.
- Supports regeneration of the body.
- Improves body performance during prolonged efforts.
4. L-carnitine
L-carnitine is a compound that helps transport fatty acids to the mitochondria, where they are used as an energy source. For long-distance runners, L-carnitine can be particularly useful as it allows for more efficient use of fats during prolonged running and also supports muscle recovery after training.
Benefits of L-carnitine supplementation:
- Increases the body’s energy efficiency.
- Helps burn fat during exercise.
- Supports muscle regeneration after training.
Protect your joints - dedicated supplements
Runners, especially those covering long distances, are exposed to a high level of stress on their joints, which can lead to joint strain or damage. To protect the joints, supplements are recommended to support their regeneration and prevent inflammation. The most commonly recommended are glucosamine and chondroitin, which help to rebuild joint cartilage and improve its elasticity. It is also worth reaching for collagen, which strengthens connective tissue, and hyaluronic acid, which acts as a natural ‘lubricant’ for joints, improving their mobility and protecting them from friction.
Is supplementation necessary for every runner?
Not every runner needs supplementation, especially if their diet is varied and provides all the necessary nutrients. However, those who train regularly and are preparing for marathons or competitions can benefit from appropriately selected supplementation. It is also worth remembering that supplementation should be tailored individually, depending on the level of physical activity, age and training goals.
When and how to use nutritional supplements for runners?
Above all, supplementation should be thoughtful and tailored to the body’s needs. Here are some tips on when to use specific supplements:
- Before training: Supplements such as caffeine, creatine or beta-alanine can support performance during a run.
- During a run: For long-distance runs, it’s worth supplementing with electrolytes and carbohydrates in the form of energy gels.
- Post workout: Protein, BCAAs and electrolytes will help with muscle recovery and replenish electrolyte losses.
Can supplements replace a healthy diet?
Above all, they are intended to supplement the daily diet, not replace it. Proper nutrition, rich in natural sources of nutrients, is the foundation of health and performance. Supplements can be useful in situations where it is difficult to meet the body’s needs through diet alone, such as during intensive preparation for a competition or in the case of specific deficiencies.
Interesting facts about supplementation for runners
“Excess iron syndrome”: although iron is essential for runners, excess iron can lead to health problems such as organ damage. It is therefore worth testing iron levels before starting supplementation.
The impact of probiotics on running: research suggests that probiotics may not only support gut health but also improve performance, as a healthy gut microbiome affects metabolism and nutrient absorption.
Importance of adaptogens in runner’s supplementation: Adaptogens are plants and herbs that help the body cope with stress, including stress caused by intense exercise. Adaptogens include ashwagandha, rhodiola and ginseng, which can improve endurance and speed up recovery after running.
Before you start supplementing, consult an expert
Before introducing supplements into your diet, consult a nutritionist or dietary specialist. An expert will tailor supplementation to your body’s unique needs, taking into account lifestyle and exercise intensity, as well as health considerations. You may find that some supplements are unnecessary or, conversely, worth considering. The nutritionist may also recommend blood tests to assess vitamin and mineral levels to detect any deficits. The consultation ensures optimal supplementation without stressing the body, which is key to sustained health and training effectiveness.
Frequently asked questions
What supplements are most important for beginner runners?
The most important supplements for beginner runners are electrolytes, protein and vitamins and minerals. Creatine and beta-alanine can be used as training intensity increases.
Can several supplements be used at the same time?
It is safe to use several supplements at the same time, as long as you follow the manufacturer’s recommendations and do not exceed the recommended dosage. It is worth consulting a nutritionist or doctor to avoid potential interactions between supplements.
Can excess supplements be harmful?
Yes, excesses of some supplements, especially fat-soluble vitamins (A, D, E, K) or iron, can be toxic. It is therefore advisable to consult your doctor before starting supplements.
Conclusions
Dietary supplements can prove to be a valuable support for runners at any level. However, it is key to tailor supplementation to individual needs and the type of training – short-distance runners need different supplements than those training long distances. It is also worth remembering that a balanced diet should always be the basis, with supplements merely supplementing your daily nutrition. It is advisable to consult a doctor or dietician before starting supplementation, especially for higher doses.