Supplements Runners Should Take
Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment.
Running is a resistance-type activity that needs proper nutritional support along with a healthy lifestyle with a balanced diet and adequate sleep. Without proper nutrition running may cause nutrient deficits and imbalances that can impact overall health and activities. There are some specific supplements runners should take on a regular basis. Wanna know what are they? Let’s try to find out together what they are.
In this article, we’ll be exploring some of the most common supplements runners should take. But before we get into what supplements can help runners perform better, it’s important to learn why runners need supplements. So, let’s get started.
Table of contents
- Why do runners need supplements?
- What supplements runners should take
- Precautions and side effects
- Final words
Why do runners need supplements?
Running is an intense resistance activity that impacts all bodily systems including bones, muscles, hormones, digestion, and respiration. Runners need proper functioning of joints, muscles, nerves, and more importantly, increased energy and reduced stress. Therefore, a healthy lifestyle with a balanced diet and enough sleep is at the core of a runner's life.
However, the required daily intake of nutrition could obviously be achieved through diet. But in today’s fast-paced modern life, we all are overwhelmed with low-quality foods, sleep deprivation, and excess stress from work and personal life. This is the reason why supplements have become an integral part of the regular nutrition of each and every runner’s life. They help keep the nutritional levels in a healthy state, maintain balance in all bodily systems and functions, and improve performance.
What supplements runners should take
Runners may need to explore a varying range of supplements ranging from energy boosters to joint health supporters to stress relievers. Specific dietary supplements runners should take could be different for different people depending on various interplay factors such as individual health status, age, sex, training category, and fitness goals.
Let’s take a look at some of the most common supplements that have been found frequently used by most runners:
A healthy gut is a key to good health, especially for endurance athletes or runners. It allows the digestive tract to absorb and utilize all the nutrients such as proteins, vitamins, and minerals that the body gets through diet or supplements more efficiently. Probiotics are healthy bacteria that help balance gut flora and address gastrointestinal issues such as gas and bloating, allowing the digestive tract to perform its best.
Here you can see Vorst’s specially formulated Multi Probiotics 10 Billion 60 Capsules
Protein is obviously one of the best substances to build, maintain, and repair muscle. It helps repair day-to-day wear and tears caused by running and helps faster muscle recovery so that they can get back stronger as quickly as possible. There are various types of proteins you can choose from such as whey protein and plant protein. Choose only proteins that are complete in nature, meaning contain all essential amino acids.
Here you can see Vorst’s different types of Protein Powders
Iron is an essential component because the human body cannot produce it on its own and people must get it through diet or supplements. It forms hemoglobin, a protein molecule of red blood cells responsible for transporting oxygen across all body parts.
Distance running may cause a specific type of red blood cell destruction called foot-strike hemolysis. Therefore, iron deficiency is very common among runners, which may lead to anemia and its associated symptoms such as weakness, fatigue, breathlessness, and pallor.
Here you can see Vorst’s Iron Supplement Max Strength 45 Mg Vegan Capsules
Magnesium plays a crucial role in assisting more than 300 enzymatic reactions. It acts as a potent electrolyte that transports potassium and calcium ions throughout cell membranes, which is vital for nerve impulses, muscle contractions, and even the heartbeat. Though there are various forms of magnesium, magnesium bisglycinate has been found to be more efficient and relatively safer than others.
Here you can see Vorst’s natural Magnesium Bisglycinate Vegan Capsules
Zinc and Copper
Zinc is a critical element that plays an integral part in the production of diverse types of enzymes. It has strong immunomodulating properties. Copper is another vital immunomodulating agent. Both zinc and copper can help runners speed up recovery from workouts.
Copper is also important for producing red blood cells, absorbing iron into the body, forming collagen that is vital for bone and muscle tissues, protecting cells from oxidative damage, and turning sugars into energy. Finally, a healthy balance of zinc and copper is essential to promote health and well-being.
Here you can see Vorst’s Zinc and Copper Max Strength Supplement
Calcium and Vitamin D
Calcium and vitamin D are the two most vital supplements for runners for bone and joint support. While calcium has a key role in providing the structure of bones, vitamin D helps the body to absorb and utilize calcium properly.
Deficiencies or low levels of these substances are linked to an increased risk of low bone density which may lead to stress fractures in runners. Vitamin D3 is more efficient due to its higher bioavailability than vitamin D2 and can be absorbed and utilized more readily.
Here you can see Vorst’s highly-quality Calcium with Vitamin D Tab
Precautions and side effects
Runners are at higher risk of nutritional deficiencies as they go through intense resistance activities. Supplements are of course an easy option to get all the necessary nutrients as per requirements. But arbitrary use of them may cause side effects and may harm more than help. This is the reason why every runner should consider working with a qualified nutritionist prior to adding any supplement to his or her regimen.
There is a range of supplements that runners may consider taking. But it’s highly important to check what nutrients they actually need based on their specific health status and what supplements they may require to achieve their health, fitness, and performance goals. However, it’s always essential to work with a professional nutritionist before taking any supplements.
Here you can see Vorst’s specially formulated Pre Workout Supplement Performance for Men which is rich in various nutrients that can help runners perform their best.