Supplements for runners: What dietary supplements to take before and after running?

Supplements for runners are becoming more and more popular & element of supporting endurance effort. This is because long and exhausting workouts disrupt homeostasis, i.e. the body’s natural balance, and lead to mental strain. Check which preparations to use in order to increase the effectiveness of running training and whether it is worth reaching for them.

Supplements for runners are becoming for some an essential element of supporting endurance effort. Depending on the runner’s needs, there are BCAA tablets , thermogenics , carbohydrates, vitamin and mineral preparations or drinks supplementing glycogen with proteins on the market. However, not all trainees should take the same preparations. The type of supplements taken depends on the intensity of exercise and its frequency.

In that case, what dietary supplements should a long-distance runner take to improve fitness, and what kind of a recreational jogger or just wanting to lose weight?

Table of Contents

  1. Dietary supplements for short-distance runners
  2. Dietary supplements for long-distance runners
  3. Supplements for runners who want to lose weight

Dietary supplements for short-distance runners

According to specialists, people who run only 2-3 times a week for 20-30 minutes do not need to take supplements. It is enough that 1-2 hours before starting training provide the body, in a small amount, with complex carbohydrates with a low glycemic index , which will be the main source of energy for the body while running, and proteins (e.g. in the form of rice on milk with strawberries).

If you choose to do 20-minute fasting runs before breakfast, you also don’t need runner supplements.

During the run, mineral water is enough, but – what is very important – characterized by a high content of the most valuable bioelements for an athlete: magnesium and calcium, because even during light exercise, the body loses significant amounts of minerals with sweat. The appropriate dose of these two elements will stabilize the level of calcium phosphate and prevent bone demineralization, as well as strengthen them and allow them to withstand the training load.


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