The Best Supplements for Runners in 2023

Best supplements for runners

In 2023, runners have a wide range of supplements to choose from, each designed to address specific needs and enhance performance, recovery, and overall well-being.

 

Here are some of the best supplements for runners from trusted brands:

 

 

1. Protein Supplements

 

Whey protein: Ideal for post-run recovery, whey protein is quickly absorbed and helps repair and build muscle tissue.

 

Optimum Nutrition Gold Standard 100% Whey Protein Powder

 

  • Whey protein is the gold standard of post-workout recovery, and Optimum Nutrition has been trusted to provide the highest quality in 90+ countries for over 30 years.

  • 24 grams of blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass.

  • Trusted by athletes around the world, including many Olympic teams and professional athletes.

 

Optimum Nutrition Gold Standard 100% Whey Protein Powder

 

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Plant-based proteins: Suitable for vegetarian and vegan runners, options like pea, hemp, and brown rice protein provide essential amino acids. (e.g., Vega, Orgain)

 

Orgain Organic Protein Powder

 

  • Orgain Organic Sweet Vanilla Bean Protein Powder is certified USDA organic.

  • Gluten free, with 21 grams of organic protein and 5 grams fiber per serving.

 

Orgain Organic Vegan Protein Powder

 

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2. BCAAs (Branched-Chain Amino Acids)

 

BCAAs, such as leucine, isoleucine, and valine, can help reduce muscle soreness and promote recovery.

 

Scivation Xtend BCAA Powder

 

  • This product is a popular choice among fitness enthusiasts and athletes.

  • It contains 7 grams of BCAAs per serving in a 2:1:1 ratio, along with glutamine and electrolytes.

  • Available in several flavors and has been well-reviewed for its taste and effectiveness.

 

XTEND Original BCAA Powder

 

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3. Creatine

 

Creatine is known for enhancing strength and power, which can be beneficial for sprinters or those looking to improve performance in shorter distances.

 

Bulk Supplements Creatine

 

  • BulkSupplements creatine are micronized and are effectively absorbed by the body.

  • BulkSupplements creatine offers 5g of micronized creatine per serving.

  • GMP certified to ensure the highest quality.

  • Flavorless and free of fillers, additives, and artificial flavors.

 

BulkSupplements Creatine

 

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4. Glucosamine, Chondroitin and MSM

 

These supplements can support joint health, which is crucial for runners to prevent injuries and maintain their long-term fitness.

 

Solgar Triple Strength Glucosamine Chondroitin MSM

 

  • Glucosamine, chondroitin, and MSM are building blocks for joints and cartilage

  • Expert formulation that is shellfish free

  • For over 70 years we’ve used 100% recyclable amber glass bottles

  • All Solgar products meet our industry recognized “Gold Standard” for excellence.

 

Solgar Triple Strength Glucosamine Chondroitin MSM

 

 

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5. Electrolytes

 

Electrolyte supplements help replace essential minerals lost through sweat during long runs. Look for options containing sodium, potassium, magnesium, and calcium.

 

 Skratch Labs Sport Hydration Drink Mix 

 

  • Reimagining sports drinks – a mix with electrolytes, carbohydrates, and sodium to help you stay hydrated during exercise.

  • Free of artificial colors, flavors, and preservatives, and  available in several flavors: lemon + lime, strawberry lemonade, orange, raspberry limeade, fruit punch, pineapple.

  • 50% less sugar and nearly 2x the sodium of the leading sports drink.

  • Vegan, plant based, verified non-GMO, gluten free, dairy free and Kosher.

     

Skratch Labs Sport Hydration Drink Mix 

 

 

 

6. Omega-3 Fatty Acids

 

Omega-3s can help reduce inflammation and support cardiovascular health. Fish oil or algae-based supplements are excellent sources.

 

Nordic Naturals Ultimate Omega D3

 

  • Nordic Naturals Ultimate Omega-D3 features high concentration Omega-3 fish oil in soft gels + 1000 IU Vitamin D3

  • Doctor-recommended formula, the number 1 fish oil brand in the United States.

  • Purity guaranteed: Every batch of Nordic Naturals fish oil is crafted from fresh, wild-caught, Omega-rich fish.

 

Nordic Naturals Ultimate Omega-D3

 

 

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7. Vitamin D

 

Adequate vitamin D levels are essential for bone health and overall well-being. Runners, particularly those who train indoors, may benefit from supplementation.

 

 

8. Iron

 

Iron is crucial for oxygen transport in the body. Long-distance runners, especially females, should monitor their iron levels and supplement if necessary.

 

 

9. Magnesium

Magnesium is vital for muscle and nerve function, and runners can benefit from supplementing, especially if they experience muscle cramps.

 

 

10. Multivitamins

 

Rainbow Light Multivitamin: A high-quality multivitamin can fill nutritional gaps in a runner’s diet and support overall health.

 

Ritual Essential for Women

 

  • Includes key vitamins such as folate, vitamin D, vitamin B12, and Omega-3 fatty acids.

  • Formula is vegan, sugar-free, gluten-free, dairy-free and provides 330mg of Omega-3 DHA.

  • Includes Vitamin D3 made from sustainably-sourced lichen found in the UK, Omega-3 DHA from microalgae discovered in Nova Scotia and Vitamin B12 in a biologically-active form from Connecticut.

  • Smart Capsule: The delayed-release capsules are designed to dissolve later in the small intestine, an ideal place to absorb nutrients.

 

Ritual Multivitamin for Women 18+

 

 

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11. Collagen

 

Collagen supplements may aid in joint health and help prevent injuries, particularly for older runners.

 

Ancient Nutrition Collagen Powder

 

 

Ancient Nutrition Collagen Protein

 

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12. L-Carnitine

 

L-Carnitine can support fat metabolism and energy production during long runs.

 

 

13. Beta-Alanine

 

Beta-Alanine may improve endurance by reducing muscle fatigue and supporting the buffering of lactic acid.

 

 

14. Curcumin (Turmeric)

 

Curcumin has anti-inflammatory properties and may help reduce exercise-induced muscle soreness.

 

 

15. Beetroot Supplements

 

Beetroot supplements contain nitrates, which can enhance endurance and improve oxygen utilization during exercise.

 

 

 

When choosing supplements, it’s essential to consider individual needs and consult with a healthcare professional or registered dietitian for personalized recommendations.

Additionally, proper nutrition, hydration, and a well-structured training plan are fundamental for a runner’s success. Supplements should complement a healthy diet and training, not replace them.

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