Are there any running supplements I can take?

You might not think so, but the period just after you finish your run is one of the most important parts of your training. It’s where the body starts to replenish all of the lost electrolytes and begins to repair and build muscle. Helping the body along the way can improve muscle growth and reduce any pain that you might have felt. 

We run through some of the best recovery supplements for runners. 

Creatine

This is a compound of amino acids, naturally found in muscle cells. It supplies the energy that your muscle needs to grow and strengthen muscles. Some research shows that taking creatine with carbs after a run may enhance glycogen stores (which is great for distance runners). This could start with 20g per day for 5 days and then 4g per day going forward. 

Vitamin D

Vital for a strong skeleton and calcium absorption. Important for all runners really, but especially those over 40. Recommended daily intake would be about 15 mcg per day. 

Protein

When you’re engaged in heavy training, protein supports muscle synthesis. This helps to support recovery and prevents any muscle loss. The recommended daily allowance for a 150lb/70kg/11stn athlete would be about 120g per day. 

Magnesium

This is recommended for improving aerobic capacity but you lose this when you sweat anyway so it’s important that it’s maintained when you’re training. The recommended daily intake is 320mg for women and 420mg for men. 

Omega-3

This can help to reduce soreness and help to boost muscle growth. There are 3 main types of omega-3 (ALA, EPA and DHA) the recommended intake for each are ALA: 1.1g in women and 1.6g in men // EPA 1.5g in men and women // DHA 1.5g in men and women

Glucosamine

This can reduce joint stiffness. It’s an amino sugar found around the body, mainly in joints and cartilage. This can help to reduce joint pain and slow wear. Its recommended intake is around 300 - 500mg up to 3 times a day.