Supplements for runners
Please note that all supplements sold here can only ship to the USA only sorry for the inconvenience.
What It Does:
Beetroot is rich in nitrates, which improve blood flow by dilating blood vessels and increasing oxygen delivery to muscles. This boosts endurance, delays fatigue, and improves overall athletic performance, especially in endurance activities like running.
Why It’s Good for Runners:
- Enhances oxygen efficiency, allowing you to maintain a faster pace for longer.
- May reduce the oxygen cost of exercise, making running feel easier.
- Supports recovery by reducing inflammation and oxidative stress.
How Much to Take:
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Dosage: 300–600 mg of nitrate daily (usually 1–2 servings of beetroot powder or capsules).
- Take 2–3 hours before a workout or race for peak benefits, as it takes time for nitrates to convert into nitric oxide.
- For ongoing performance gains, use daily for at least 3–7 days leading up to your event.
What It Does:
BCAAs (leucine, isoleucine, and valine) help reduce muscle protein breakdown during exercise, enhance recovery, and prevent muscle soreness. They also support energy production during prolonged workouts when glycogen levels are low.
Why It’s Good for Runners:
- Reduces delayed-onset muscle soreness (DOMS) and speeds up recovery after long runs.
- Helps preserve lean muscle mass during high-mileage training or calorie deficits.
- May reduce mental fatigue during prolonged runs by regulating brain serotonin levels.
How Much to Take:
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Dosage: 5–10 grams of BCAAs before, during, or after workouts.
- Look for a ratio of 2:1:1 (leucine: isoleucine: valine) for the best results.
- For long runs or races, take BCAAs mid-run to support muscle endurance.
What It Does:
Electrolytes maintain fluid balance, support muscle contractions, and prevent cramping. They are lost through sweat during running and need to be replenished to avoid dehydration and performance dips.
Why It’s Good for Runners:
- Prevents dehydration and reduces the risk of heat-related illnesses.
- Reduces muscle cramps and fatigue, especially in hot or humid conditions.
- Supports endurance and maintains energy levels during long runs.
How Much to Take:
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Dosage: 300–500 mg sodium, 200–400 mg potassium, and 50–100 mg magnesium per hour of exercise.
- Adjust intake based on sweat rate and weather conditions.
- Take as a pre-workout hydration boost, during long runs, and after running to restore lost electrolytes.
What It Does:
Collagen supports joint health, strengthens connective tissue, and aids in recovery by promoting the repair of tendons, ligaments, and cartilage. It also contributes to overall skin and bone health.
Why It’s Good for Runners:
- Helps prevent common running injuries like tendonitis or joint pain.
- Aids in faster recovery from high-impact training by strengthening joints and tissues.
- Supports skin elasticity, which can reduce the effects of sun damage for outdoor runners.
How Much to Take:
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Dosage: 10–15 grams of collagen daily, ideally combined with vitamin C to boost absorption.
- Take 30–60 minutes before or after a run for tissue repair benefits.
What It Does:
Omega-3 fatty acids (EPA and DHA) reduce inflammation, support heart health, and improve blood flow. They also enhance recovery and help with joint mobility.
Why It’s Good for Runners:
- Reduces muscle soreness and inflammation after long runs.
- Improves joint flexibility, making it easier to maintain consistent training.
- Supports cardiovascular health for better endurance and energy.
How Much to Take:
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Dosage: 1,000–2,000 mg of combined EPA and DHA daily.
- Take with meals for better absorption.
What It Does:
A multivitamin provides a wide range of essential vitamins and minerals to fill potential nutrient gaps in your diet.
Why It’s Good for Runners:
- Ensures your body has the nutrients needed for muscle repair and recovery.
- Supports energy production, immune function, and overall health.
- Helps prevent deficiencies caused by high-intensity training and calorie deficits.
How Much to Take:
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Dosage: Follow the recommended serving size on the product label.
- Take with food for optimal absorption.
What It Does:
This combination supports muscle recovery, energy production, and immune function. Magnesium helps reduce muscle cramping and tension, while zinc supports tissue repair and boosts immunity. Together, they are essential for endurance athletes who experience nutrient loss through sweat.
Why It’s Good for Runners:
- Reduces muscle cramps, especially during long or hot runs.
- Promotes better recovery by improving sleep and reducing inflammation.
- Supports immune function to keep you healthy during heavy training cycles.
How Much to Take:
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Dosage: 300–400 mg magnesium and 10–15 mg zinc daily.
- Best taken before bed to promote relaxation and aid recovery.
What It Does:
Probiotics improve gut health by balancing the good bacteria in your digestive system. This helps with nutrient absorption and reduces gastrointestinal issues during runs.
Why It’s Good for Runners:
- Reduces stomach discomfort or bloating during long runs.
- Improves nutrient absorption, ensuring you get the most out of your diet.
- Boosts immunity, keeping you healthy during training cycles.
How Much to Take:
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Dosage: 1–10 billion CFUs daily, depending on the product and your needs.
- Take with food for better efficacy.
What It Does:
This powerful combo promotes bone health, heart health, and muscle function. Vitamin D3 helps your body absorb calcium, while Vitamin K2 directs calcium to your bones and away from arteries. This synergy is essential for runners who put repeated stress on their skeletal system.
Why It’s Good for Runners:
- Strengthens bones, reducing the risk of stress fractures.
- Supports muscle function and energy production.
- Enhances cardiovascular health for better endurance.
How Much to Take:
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Dosage: 2,000 IU of Vitamin D3 + 100–200 mcg of Vitamin K2 daily.
- Take with a meal containing fat for optimal absorption.
What It Does:
Creatine boosts energy production in your muscles by replenishing ATP (your body’s primary energy source). This results in better power output, increased strength, and improved recovery. While often associated with strength sports, creatine benefits endurance athletes by aiding in sprinting, hills, and late-race surges.
Why It’s Good for Runners:
- Improves performance during high-intensity intervals, sprints, or hill workouts.
- Enhances recovery by replenishing muscle energy stores.
- Increases muscle strength and reduces fatigue, which can be beneficial for endurance training.
How Much to Take:
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Dosage: 3–5 grams daily.
- For best results, take consistently at the same time each day, with or without food.
- Loading phase (optional): 20 grams daily (split into 4 doses) for 5–7 days to saturate muscles faster.
