Blog o bieganiu sBIEGACZA - porady, ćwiczenia, diety dla biegaczy
  • Polski
  • English
Facebook runnerssphere Szukaj
> Recovery supplements for runners – what will help you after a workout?

Recovery supplements for runners – what will help you after a workout?

Publish date 07.02.2024

You can read it in 6 minut

Recovery supplements for runners – what will help you after a workout?

Running is one of the most popular forms of physical activity, offering numerous health and fitness benefits. However, intense workouts can result in muscle fatigue and an increased risk of injury. To ensure adequate recovery after running, many people reach for supplements that support the muscle’s recovery processes. 

If you’re a runner then you are probably wondering what supplements you should be taking, as an athlete, and what effects to expect from them. That’s why, in this article, we’ll take a look at some key supplements that can be especially helpful for runners. Keep reading to learn more!

Before you start supplementing – what you should know

It is always advisable to consult a doctor or nutritionist before introducing new supplements into your diet. A professional can assess your individual nutritional needs, identify potential deficiencies, and advise you on choosing the right supplements.

Moreover, focus on a balanced diet rich in a variety of nutrients. Try to get the ingredients you need by eating fresh fruits, vegetables, whole grains, animal or vegetable protein, and healthy fats. Supplements should only be a supplement to your diet, not a replacement for proper nutrition.

Monitor your progress regularly and pay attention to what effects supplementation is having on you. If you notice any unwanted effects or lack of improvement, consult your doctor or nutritionist again to adjust your approach.

If you do decide to take supplements, be sure to choose quality products from reputable manufacturers. Read the label to check the composition, dosage, and possible side effects.

Recovery for runners - supplements

What supplements for muscle and joint recovery? Bet on vitamin C 

This vitamin is certainly associated with everyone’s immunity. Correct, but this vitamin is not only responsible for this function in the body. 

Vitamin C plays an important role in the production of collagen, which is essential for maintaining the health of joints and connective tissue. This is why it is so important for runners, who run every day. Why? Because training can lead to knee damage. With the right amount and supplementation of vitamin C, you’ll be able to run for a long time without injury or pain. 

Admittedly, its deficiency is very rare. All thanks to the fact that in many fruits and vegetables, this vitamin is in its composition and we supply it to the body every day. However, if you want to start supplementing it, be sure not to choose the first product that you come across. Bet on proven preparations that are recommended by other sportsmen and doctors.

Supplementation for runners, and omega-3 fatty acids

Omega-3 fatty acids have a strong anti-inflammatory effect, which can help relieve inflammation resulting from intense training. This makes recovery much better and faster – this is important for any runner. 

Omega-3 supplementation also supports joint and muscle health, which is important for runners whose joints are under a lot of stress. That’s why you should remember to include fatty fish in your diet, which provides omega-3 acid to the organism. Also, use supplementation to keep your body invincible.

B vitamins – why should a runner supplement them?

No runner should lack B vitamins. Unfortunately, this is possible if you have a bad and not balanced diet. That’s why it’s worth eating, for example, dairy, meat, eggs, seeds and nuts, legumes. It is in these products, among others, that B vitamins are found, which are so important for runners. 

Why? They regulate the entire body. But most importantly, they affect the nervous system, as well as regenerate and create new muscle tissue. B vitamins also support the heart, which is crucial for maintaining good athletic performance. Moreover, vitamins B3, B5, and B6 are involved in energy production and metabolism regulation. Therefore, they help reduce fatigue and tiredness, which is important for runners who do a lot of training.

Muscle recovery supplements for runners – bet on protein supplements

Every athlete needs to eat an adequate amount of protein. It is essential for muscle recovery and repair, making it a key component of a runner’s diet.  

Remember, however, that nutrients are not essential. It’s a nice culinary supplement, but it makes no difference to your muscles if you eat a protein supplement or a decent piece of chicken or yogurt. It’s all protein.

Protein available in the form of supplements, such as protein supplements, can be easily absorbed and go to the muscles quickly. Therefore, it is important to replenish this element as soon as possible after training. This will put your recovery processes to work right away, and you will experience less fatigue and less soreness, which can occur even if you are an experienced athlete. 

Consuming protein immediately after training helps minimize muscle damage and speeds up the recovery process. It’s supplements like these that make it easy to increase the amount of protein in your daily meals. You can create delicious drinks, shakes, oatmeal, or pancakes with them. 

Are you worried that a protein supplement won’t taste good to you? On the market, you can find a lot of products with different flavors, for example, vanilla, strawberry, and coconut. 

Do you want to quickly get back to full strength and recover after a grueling workout? If so, be sure to get the right amount of protein into your body.

BCAA protein amino acid complexes – why supplement?

They are gaining popularity among active people. Why should you consider BCAA supplementation?

Before I tell you, you need to know that BCAAs only make sense if you’re milking protein or don’t have time to digest it because you have another workout scheduled. Otherwise, taking BCAAs won’t do you any good!

At the outset, it should be noted that BCAAs consist of three amino acids: leucine, isoleucine, and valine. These are amino acids that are not synthesized by the body. This means that you need to supply them regularly to not become deficient. Therefore, if you do not have a proper diet, supplementation will be even more important here. These elements, among others, help build and regenerate muscles after intense training. Moreover, they can help reduce the feeling of muscle fatigue during and after training. 

The source of these amino acids is proteins. A conscious runner knows how important it is. Therefore, if you know you haven’t supplied enough of it to your body on a given day, reach for a supplement to replenish it. A very good feature of BCAA in supplement form is that it is absorbed very quickly

Remember, however, that kind of supplementation should be considered as a supplement to a balanced diet and should not replace varied and complete nutrition.

Supplements for runners for recovery

Creatine as a supplement for runners 

Creatine is involved in the production of energy in the muscles – this is extremely important, especially during intense workouts. Additional amounts of it can help increase the amount of available energy for muscles. This is very beneficial for those who train intensively or for short distances. 

If you are a short-distance runner, creatine can help you improve your performance. It can help you perform even better. Creatine also speeds up recovery processes and helps protect your muscles during prolonged running

It is worth noticing that the effects of creatine on runners’ performance can vary, and also the effects. It is always recommended to consult a doctor or nutritionist before starting supplementation to adjust the dosage to individual needs and avoid potential interactions with other supplements or medications.

What supplements for recovery during sleep?- magnesium

Magnesium is also an important element for people who run. Magnesium is lost with sweat, so it is very easy for runners to become deficient. This mineral directly affects the nervous system. Efficient communication between nerves and muscles is crucial for precise motor control during running. That’s why it’s a good idea to keep it on hand and use it regularly. 

It is also important to be careful about the form of magnesium you take. When choosing the right formula for you, go for citrate, lactate, or chelate – these forms are best absorbed into the body. Ditch the supplements you buy at any grocery store and get better formulations.

That’s all I have for you in this article. I hope you now know which recovery supplements will help you get back to full strength faster after a hard workout. Remember not to choose supplements from supermarkets or cheap substitutes. Opt for trusted and recommended products that will help you get the results you want. Consult your doctor to implement proper supplementation.

They may appeal to you:

07 02.2024
Recovery supplements for runners – what will help you after a workout?

Recovery supplements for runners – what will help you after a workout?

Running is one of the most popular forms of physical […]

15 12.2023
Best fruits and vegetables for runners – what should you include in your diet?

Best fruits and vegetables for runners – what should you include in your diet?

Running is one of the most popular forms of physical […]

09 11.2023
What diet for stronger joints – what should you eat?

What diet for stronger joints – what should you eat?

Have you heard about how running can damage your joints? […]

27 09.2023
Light meals – not only before running. Find out 10 interesting suggestions

Light meals – not only before running. Find out 10 interesting suggestions

It is important to eat a proper meal before running. […]

10 07.2023
Keto diet and running – is running on a diet without carbohydrates possible?

Keto diet and running – is running on a diet without carbohydrates possible?

I bet you’ve already heard a bit about the keto […]

04 07.2023
Anabolic window – what is it, what to eat up to 2 hours after running, and why?

Anabolic window – what is it, what to eat up to 2 hours after running, and why?

You’ve probably already heard a lot about what you should […]

15 06.2023
Vegan diet for athletes – what to eat to have the strength and energy for daily workouts?

Vegan diet for athletes – what to eat to have the strength and energy for daily workouts?

Numbers of people who are into vegan diets are more […]

19 05.2023
Healthy eating habits – what should you change in your daily diet?

Healthy eating habits – what should you change in your daily diet?

You should introduce healthy eating habits into your life not […]

05 05.2023
Nutrition mistakes made by runners – what you should know?

Nutrition mistakes made by runners – what you should know?

Every beginner runner focuses on the basic things to prepare […]

28 11.2022
What to eat after a workout at night to wake up rested and recovered? – 8 meals 

What to eat after a workout at night to wake up rested and recovered? – 8 meals 

Are you not a morning bird and don’t want to […]

28 11.2022
Running but not losing weight – why doesn’t running get results?

Running but not losing weight – why doesn’t running get results?

Running is a sport for which you don’t need extra […]

17 10.2022
How much to run for weight loss – 10 pounds, 20 pounds, and more!

How much to run for weight loss – 10 pounds, 20 pounds, and more!

The reason why someone started running can be very different […]

14 10.2022
Running after eating – how long should you wait before training?

Running after eating – how long should you wait before training?

The title of this article is sure to make those […]

14 10.2022
What to eat before a running race – 3 days, 1 day, a few hours

What to eat before a running race – 3 days, 1 day, a few hours

Are you a runner and recreational running alone is not […]

12 10.2022
What to eat after running – morning and evening

What to eat after running – morning and evening

Some people think that it only matters what you eat […]

10 10.2022
What to eat before running to make training effective?

What to eat before running to make training effective?

Do you think that exercise, training, and running alone are […]

X

Join our newsletter

stay up to date with tips for runners

Sign me up