How Do I Choose the Best Running Supplements?

Running supplements boost endurance, help runners stay healthy, and aid in recovery. Carbohydrate and protein supplements, a general multivitamin, antioxidants, and choline are all effective running supplements. For individuals who run a lot of miles, have joint pain, or are older, joint supplements are also a smart addition.

Carbohydrate supplements are packaged in small foil containers. They are available through several manufacturers and in a variety of flavors. Take a carbohydrate supplement before running, and additional supplements throughout longer workouts. Carbohydrates are also available in rehydration beverages. Before using carbohydrate supplements in competition, experiment at home. Some people have difficulty tolerating certain flavors or the formulas used by particular manufacturers. Test runs before the race will reduce the risk of gastrointestinal distress.

Protein supplements are used after workouts to help muscles recover. They are available as ready to drink shakes or powders added to water. As with carbohydrate supplements, some taste better than others, and the ingredients in some can disagree with certain people, so experiment when adding protein as a running supplement. For best results, take protein supplements as soon as possible to the end of each workout, and definitely within three hours of running.

A general multivitamin may not be necessary for all runners, who probably get the nutrients they need from their meals. For runners who restrict calories to maintain a low body weight, eat fast food and convenience meals frequently, or eat few fruits and vegetables, a good multivitamin is more important. Even individuals with a healthy diet may wish to take a multivitamin a few times each week to ensure their nutrient needs are met.

Antioxidants help slow muscle fatigue from exercise, protect cells from oxidization, or stress, and may boost the immune system, which vigorous exercise can suppress. Beta carotene, selenium, and vitamins C and E are all antioxidants. These nutrients are typically available in standard multivitamins. Individuals who do not take a daily multivitamin, or whose multivitamin contains less than 100 percent of the recommended daily intake of these nutrients may wish to add them to their running supplements separately.

Choline slows muscle fatigue during intense or long periods of exercise, which improves running performance. Distance runners, in particular, should add it to their list of running supplements. Choline can cause gastrointestinal issues when taken in large amounts, so it is important to start with the smallest recommended dose and increase the amount taken as needed. Casual runners may not need this at all.

Individuals with joint pain, as well as older and distance runners may benefit from taking running supplements containing glucosomine and chondroitin. It is believed that these nutrients help rebuild cartiledge and reduce inflammation in the joints. Medical evidence is promising that these nutrients are beneficial, and they are considered safe, so it is thought that there is little risk in taking them.