Supplements for Runners

Runners often subject their bodies to high levels of stress during training and competitions. Proper nutrition therefore plays a crucial role in boosting performance, promoting recovery, and preventing injuries. In certain cases, dietary supplements can be a useful addition. But which supplements are truly helpful?

Running can be one of the most intense sports for the body.

It challenges not only the muscles but also the cardiovascular system, the joints, and the immune system. In the process, the body consumes a wide range of nutrients that are essential for energy production, recovery, and maintaining performance. However, runners with high training volumes or ambitious competitive goals often reach a point where a normal diet isn’t always enough to meet their increased needs.

In such cases, running supplements can help fill nutritional gaps, speed up recovery, increase resilience, and reduce the risk of injury. However, they should be viewed as a supplement to—not a replacement for—a healthy and balanced diet.

Which supplements are beneficial for runners?

Energy and Endurance

• Carbohydrate gels and bars: Provide quick energy during training or competition, especially during long runs (60 minutes or longer).

• Electrolyte drinks: Replace lost minerals. The following five electrolytes are primarily excreted through sweat: sodium, potassium, calcium, magnesium, and chloride

Recovery

• Protein powder: Supports muscle growth and repair after intense training sessions. Especially useful in the first hour after a run.

• Amino acids (BCAA): Promote recovery and can reduce muscle soreness. BCAA stands for branched-chain amino acids, which are important for maintaining and building muscle protein.

Performance Enhancement

• Beet extract (nitrate): Increases oxygen efficiency and can improve endurance performance.

• Beta-alanine: Improves acid buffering in the muscles and delays fatigue during high-intensity exercise.

Health and Prevention

• Magnesium: Helps prevent muscle cramps and supports recovery. Here, too, consider bioavailability. Also, be sure to choose a high-quality product. Not all magnesium is created equal.

• Omega-3 Fatty Acids: Based on their chemical structure, they are classified as polyunsaturated fatty acids. For example, they contribute to normal heart function and play a role in regulating inflammatory processes.

• Vitamin D3 in combination with K2: Promotes bone health and strengthens the immune system.

General Support

• Multivitamins: Cover the basic needs for micronutrients, which are required in greater amounts due to increased physical exertion.

• Zinc: Supports the immune system, which can be weakened during periods of intense physical exertion.

A balanced diet is the foundation for every athlete—whether it’s for recreational running, marathon training, or competitions. It provides the necessary energy for training and competition, promotes recovery, and helps minimize the risk of injury. Essentially, a runner’s diet is based on a well-thought-out combination of carbohydrates, proteins, fats, vitamins, and minerals.

1. Carbohydrates—The Fuel for Runners

Carbohydrates are the most important source of energy for athletes, as they are stored in the muscles and liver in the form of glycogen.

Why are they important?

• During intense runs, glycogen is quickly depleted, and an adequate supply helps maintain performance.

• Sources: Whole-grain products, rice, potatoes, oatmeal, fruits, and vegetables.

• Timing: Before training or a race, a carbohydrate-rich meal ensures your energy stores are full. During long runs (60 minutes or longer), carbohydrate-rich snacks or gels help maintain your energy levels.

2. Protein – Building Blocks for Muscles

Protein is especially important for recovery and maintaining muscle mass.

Why are they important ?

• After intense training sessions, protein helps repair muscle damage and build new muscle mass. When running, proteins are partially used for energy: Studies show that about 5% of the energy burned during training comes from the oxidation of proteins. This percentage can rise to as much as 10% when the muscles’ glycogen stores are nearly depleted, as is often the case toward the end of a half marathon or marathon.

• To prevent the body from breaking down its own protein for energy in such situations, it is important to regularly replenish glycogen stores during longer runs—for example, with energy gels or sports drinks. After a run, especially after long or intense training sessions, you should consume not only carbohydrates but also a sufficient amount of protein for optimal recovery.
• A study by the International Society of Sports Nutrition shows that athletes have increased protein requirements.
• The reason: Physically active people have higher calorie needs than inactive individuals and also require an above-average amount of protein. This applies not only to strength athletes but also, in particular, to endurance athletes.

• Sources: Lean meats, fish, eggs, legumes, dairy products, nuts, and seeds.

• Timing: Protein is especially important immediately after a run—combined with carbohydrates to promote recovery.

3. Fats – A Long-Term Source of Energy

Fats are a valuable source of energy, especially during longer, less intense runs, when the body draws on fat reserves.

Why are they important ?

• Healthy fats support hormonal balance and provide essential fatty acids for cellular health.

• Sources: Nuts, avocado, olive oil, salmon, and other fatty fish.

• Tip: Focus on unsaturated fatty acids and moderate fat intake to avoid putting a strain on your digestive system before a run.

4. Hydration – Important for Your Performance

Adequate hydration is essential for runners, as even mild dehydration can significantly impair performance. A fluid loss of just 2% of body weight can lead to a noticeable decline in endurance performance and concentration.

Why is it important?

Fluids play a crucial role in numerous bodily functions:

• It regulates body temperature by supporting sweating and thus preventing overheating.

• It promotes nutrient absorption by transporting essential minerals and vitamins throughout the body.

• It prevents dehydration, which can lead to muscle cramps, dizziness, and, in the worst case, even circulatory problems.

• It supports muscle function and helps delay fatigue.

Tips for optimal hydration:

• Regular fluid intake: Drink enough water throughout the day to ensure your baseline hydration. Pay attention to your thirst, but also to factors such as high temperatures or intense training, which can increase your fluid needs.

• Electrolyte drinks for long runs: During longer sessions (60 minutes or more), you should consume not only water but also electrolyte drinks to replenish lost sodium, potassium, and magnesium. These minerals are essential for maintaining fluid balance and muscle function.

• Drinking before your workout: About 2–3 hours before a run, you can drink 500–700 ml of water or an electrolyte-containing beverage to ensure you’re well-prepared to start.

• While running: Adjust your fluid intake to the conditions—you’ll need more fluids in hot temperatures or during runs that make you sweat heavily.

• Rehydrate after your run: Be sure to drink enough even after your run.

Extra tip: Keep an eye on the color of your urine. A light yellow color indicates that you’re sufficiently hydrated, while a darker color suggests dehydration.

5. Vitamins and Minerals—Essential for Recovery and Health

Vitamins and minerals are essential micronutrients that support many vital processes in the body. They play a particularly important role for runners, as they promote energy metabolism, strengthen the immune system, and support recovery after intense training sessions. A balanced nutrient intake can also help prevent injuries and improve overall performance.

Why are they so important?

• Energy Metabolism: Vitamins and minerals such as B vitamins and magnesium help efficiently convert carbohydrates, fats, and proteins into energy.

• Immune system: Micronutrients such as vitamin C, zinc, and selenium strengthen the immune system to fight off infections—which is especially important during periods of intense training.

• Recovery: Minerals such as magnesium and potassium help muscles relax after a workout and recover more quickly.

• Bone health: An adequate intake of calcium and vitamin D is crucial for maintaining bone density and minimizing the risk of stress fractures.

• Iron:

Function: Iron is essential for supplying oxygen to the muscles, as it is a component of hemoglobin. It supports energy production and helps prevent fatigue.

Risk of Deficiency: Women and vegetarians, in particular, are at higher risk for iron deficiency. Symptoms include a drop in performance, fatigue, and pale skin.

Sources: Red meat, liver, legumes (e.g., lentils), spinach, oatmeal, nuts. Absorption can be enhanced by vitamin C (e.g., found in oranges or bell peppers).

• Magnesium:

Function: Magnesium supports muscle function, regulates electrolyte balance, and helps prevent muscle cramps and tension.

Sources: Nuts, seeds, whole grains, bananas, leafy greens, and dark chocolate.

• Calcium:

Function: Calcium is essential for strong bones and teeth and supports muscle contraction.

Sources: Dairy products such as yogurt, cheese, and milk; green vegetables such as broccoli and kale; and fortified plant-based alternatives (e.g., soy milk).

• Vitamin D:

Function: Vitamin D improves calcium absorption and plays a key role in bone health and muscle function. A deficiency can increase the risk of injury.

Sources: Sunlight (the skin produces vitamin D), fatty fish (e.g., salmon and mackerel), eggs, and fortified foods.

• Vitamin C:

Function: Vitamin C protects cells from oxidative stress, supports collagen formation for healthy joints, and promotes iron absorption.

Sources: Citrus fruits, berries, bell peppers, tomatoes, and cabbage varieties.

• Potassium:

Function: Potassium regulates fluid balance, supports muscle contraction, and can prevent muscle cramps.

Sources: Bananas, potatoes, avocados, beans, and dried fruits.

• Zinc:

Function: Zinc promotes wound healing, strengthens the immune system, and plays a role in cell repair.

Sources: Meat, fish, eggs, nuts, seeds, and whole grains.

Nutrition Tips

• A varied diet: Focus on a colorful selection of fresh fruits and vegetables, whole grains, legumes, nuts, and seeds to provide your body with a wide range of vitamins and minerals.

• Targeted supplementation: During periods of intense training or in cases of proven deficiencies, dietary supplements may be beneficial, but always consult a doctor or nutritionist first.

• Pay attention to timing: Eat iron-rich foods along with foods containing vitamin C to improve absorption, and at the same time, avoid calcium-rich foods, as they can inhibit iron absorption.

An optimal intake of vitamins and minerals is particularly important for boosting your performance as a runner, preventing injuries, and promoting rapid recovery.

Your body’s needs change with the seasons, so your supplement plan should be adjusted accordingly. In the summer, hydration and electrolyte balance are priorities, while in the winter, the focus is on the immune system and bone health. By taking seasonal factors into account, you can optimize your performance and recovery throughout the year.

Summer: Fluids and Minerals

High temperatures and increased sweating cause the body to lose more electrolytes such as sodium, potassium, and magnesium. An insufficient supply can lead to dehydration, muscle cramps, and a decline in performance.

Important in summer:

• Electrolyte drinks or tablets to replenish lost minerals.

• Magnesium to prevent muscle cramps.

• Vitamin C and antioxidants to minimize oxidative damage caused by intense sunlight.

Fall: Boosting the Immune System

As temperatures drop, susceptibility to colds and infections increases. Especially during the transitional season, the body needs support to strengthen the immune system.

Important in the fall:

• Zinc and vitamin C to support the immune system.

• Omega-3 fatty acids to reduce inflammation caused by intense workouts.

• Probiotics for healthy gut flora, which has a major impact on immune function.

Winter: Bone Health and Energy

In winter, fewer hours of sunlight and colder temperatures pose a challenge for vitamin D production and bone health. At the same time, motivation for long workouts decreases, which can affect energy metabolism.

Important in winter:

• Vitamin D to support bone health, the immune system, and muscle function.

• Iron, since runners are more prone to fatigue in winter due to less sunlight.

• Multivitamins to ensure a basic supply of nutrients when the variety of fresh foods is limited.

Spring: Recovery and Building Up

The competition season or preparation for longer runs often begins in the spring. Now it’s important to get your body back on track with targeted nutrients and prepare it for physical demands.

Important in spring:

• Protein for muscle building and recovery after intense workouts.

• Beet extract (nitrate) to support oxygen delivery for longer runs.

• B vitamins for energy metabolism and performance.

A well-thought-out supplement plan that adapts to the specific seasonal demands helps you stay healthy and perform at your best all year round. By specifically addressing your body’s needs in each season, you can not only improve your performance but also promote recovery and your well-being in the long term.