Which supplements will help me improve my running performance?

Which supplements will help me improve my running performance?

Imagine stepping into a supplement store. From creatine and amino acids to energy boosters, products glare at you through the shelves. Each promise quick, almost magical results.Sounds overwhelming to pick up the one tailored to your needs, right? As a runner, finding the best supplements is challenging especially with a sea of choices and recommendations out there. Running affects all bodily systems as a high-resistance activity, including the bones, muscles, hormones, digestion, and respiration. It requires healthy joints, muscles, and nerves, but more importantly, it requires more energy as well as less stress. Thus, Runners may need to dabble with a variety of supplements, ranging from energy boosters to joint health supplements to stress relievers. Supplements are intended to do exactly what their name implies- Enhance your daily intake. It's no surprise that daily life stressors make it impossible to always consume a perfectly balanced diet. That's where they come in handy. Specific dietary supplements that runners should take may differ depending on individual health status, age, gender, training category, and fitness goals. With the right supplement stack, you can cut your prep time while also improving your performance and recovery. Read ahead and discover the ones worth investing in!


The secret to good health, especially for endurance athletes or runners, is a healthy gut. It enables the digestive system to more effectively absorb and use all the nutrients, including proteins, vitamins, and minerals that the body receives from diet or supplements. Many recent studies suggest that many of the benefits of exercise may be due to changes in the structure and function of the gut biome. Probiotics are beneficial bacteria that live in our gut and can be found in raw and living foods as well as supplements. Foods like yogurt, sauerkraut,tempeh, kimchi, miso, and kombucha are also high in probiotics.


Regular exercisers, such as runners, require not only more calories but also more protein than desk jockeys, according to research. Adequate protein intake promotes muscle growth and recovery by assisting in the rebuilding of muscle fibers damaged during a run. Protein helps muscles heal faster, so runners who consume enough of it are less likely to be injured. Whey, casein, and egg protein are examples of animal protein powders whereas pea, hemp, rice, and/or soy are typically the main ingredients in plant-based protein powders. The powdered animal proteins are whole proteins. Whether it be rice and pea, rice and hemp, pea and hemp, or another combination, plant protein powders typically contain more than one type of protein, making them a complete protein


L-glutamine is essential for your muscles to repair and rebuild themselves, which helps to reduce soreness and speed up recovery. Your body actually uses and depletes all of its glutamine reserves during endurance exercise, which impairs its performance, reduces strength and stamina, and even compromises and lengthens the recovery time. We have glutamine in our blood plasma and muscles naturally, but physical stress and intense exercise can deplete our plasma. If our glutamine levels fall too low, we are at risk of becoming ill. A dose of 20mg is recommended to keep our muscles from being catabolized.

Magnesium Bisglycinate

Magnesium has numerous advantages for athletes trying to increase performance. The mineral is necessary for bone growth, muscle recovery, and energy production. It guards against oxidative harm, which is amplified by the energy generated when we run. Additionally, it helps the body resist mental stress and works as a muscle relaxant. This form of magnesium is bound to the amino acid glycine, which helps promote intestinal absorption. As such, this is a highly absorbable form. It is a fantastic option for runners looking to supplement because it has less of an effect on the digestive system.

Vitamin B12

Due to its role in energy production, glucose uptake, red blood cell formation, DNA synthesis, and central nervous system function, B12 is advantageous for runners. It plays a role in nearly every cell's metabolism and aids in the conversion of carbohydrates into energy for runners. Vitamin B12 is widely regarded as one of the most important, but least consumed, vitamins to date. As a result, it is critical for runners to take it in order to achieve peak mental performance while running.

Branched Chain Amino Acids (BCAA)

Branched chain amino acids are essential acids that your body uses naturally. They can be found in a variety of foods and taken as a supplement to reduce muscle pain, improve power output, increase stamina, and lose weight. BCAAs have been shown to reduce fatigue by preserving your body's glycogen stores, which means that the fuels used for running are delivered to your muscles more efficiently. They reduce post-race fatigue and inhibit cortisol when combined with a carbohydrate-rich diet. Running is extremely physically demanding. Whether you're a sprinter or a long-distance runner, it's critical to understand that in order to perform at your best, you must provide your body with the proper nutrients. Even with a healthy diet, there are times when the food we eat is insufficient to provide the energy we require. Supplements or vitamins can help you gain the extra endurance you need to maximize your performance and recover faster. Nutritional literature is riddled with myths and rumors, especially when it comes to runner supplements. To achieve optimum health, fitness, and performance goals, it is critical to outline actual needs based on specific health status and supplement requirements. Before taking any supplements, you should at least always consult a professional nutritionist.
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