Supplements for Runners

Iron

Anemia, a condition where you don’t have enough healthy red blood cells to carry enough oxygen to your tissues, is slightly more prevalent in endurance athletes and can be caused by iron deficiency. Additionally, female endurance athletes, particularly vegetarians like myself, may suffer from amenorrhea, the absence of menstruation, which can also be brought on by low iron levels.

Low energy and fatigue are two hallmark symptoms of low iron levels. If you think you may have an iron deficiency, try to get more of the mineral naturally through food sources. If that doesn’t do the trick, have your doctor check your levels and discuss taking an iron supplement.

Magnesium

Know the stereotype of runners eating a banana at the finish line? It’s because it’s an excellent source of magnesium. This mineral is used in more than 300 chemical processes that help sustain life – everything from muscle contraction and relaxation to bone health and energy metabolism. 

Protein

Runners tend to be very carb-centric, but many of us fail to get adequate protein in our diets. For those hoping to use running as a way to lose fat, research indicates that you should aim to consume 30% of your daily calories from protein. Many runners prefer whey protein, as it’s typically easiest to digest. Making protein the focus of your diet for a while, combined with weightlifting 2-3 times a week in addition to a normal running schedule, will help ensure that you lose fat, not muscle mass.

Probiotics

During my first year of running, I developed a nasty case of ischemic colitis, an inflammation of the large intestine. Running is really, really hard on your digestive tract. To help keep things moving internally (so you can move better externally), try to take in more probiotics, live bacteria that do great things for your digestive system. You can do this by eating more yogurt or taking a probiotic supplement.