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While supplements for runners won’t replace a proper diet and the right exercise regimen, they can help you whether you’re training for your first 5k or lacing up to qualify for the Boston ... Read more
The post The 9 Best Supplements for Runners of 2023 appeared first on BarBend.
While supplements for runners won’t replace a proper diet and the right exercise regimen, they can help you whether you’re training for your first 5k or lacing up to qualify for the Boston Marathon. A big part of keeping your body injury-free throughout your training cycle is nutrition, but getting the nutrients your body needs to rebuild and maintain after repeated workouts can be tricky. This is where supplements can come in to help fill the gaps. Sore muscles? Protein powder can help you rebuild after a tough workout. Need a boost? A good pre-workout might put some pep in your step.
But there are so many supplements (and so many types of supplements) on the market that it can be hard to figure out which ones will do you the most good as a runner. Well, we have you covered. Whether your goal is to run your first mile or finish your first marathon, we’ve curated a list of the best supplements for runners to help you reach your goals.
The Best Supplements for Runners
Pre-workout may be your secret weapon for stacking on miles before you even take a step. This pick contains ingredients like beta-alanine and citrulline, which can improve muscle performance and help stave off muscle fatigue on your runs.
Transparent Labs LEAN
Transparent Labs LEAN pre-workout is dosed with nine active ingredients designed to get you to your runner’s high and keep you there. One of those important ingredients is the 2,000mg of beta-alanine, which may be effective at improving muscle endurance and pushing off muscle fatigue. Beta-alanine has been suggested in studies to increase carnosine in muscles and, consequently, delay muscle fatigue and improve physical performance in the gym. (1) Another notable ingredient is the 6,000mg of citrulline, which may help improve aerobic performance and reduce recovery time between runs.
10% Off
Transparent Labs LEAN
Transparent Labs LEAN
Third-party tested and clearly dosed, Transparent Labs LEAN has a huge variety of ingredients for endurance, power, alertness, and focus. Use code BARBEND10 for 10% off.
Shop Transparent Labs
Another notable ingredient is the 180mg of l-theanine, which, when combined with the 200mg of caffeine in this pre-workout, is intended to increase focus and attention without causing jitters — especially in caffeine-sensitive individuals. Also, this comes in a whopping 10 different flavors, so you’re bound to find one that you enjoy.
Specs
Read our full Transparent Labs LEAN Review.
Best Multivitamin for Runners
When you run, you lose more than just water and salt when you sweat. You’re also losing micronutrients like calcium, magnesium, and potassium. Athletic Greens AG1 is loaded with these and other essential nutrients to help replenish what you lose during run training.
Athletic Greens
Athletic Greens AG1 is essentially a multivitamin in powder form. Packed with a whopping 75 ingredients, it’s designed to help support the body in several major areas of health, including energy, mood, and gut health. For the energy, Athletic Greens includes vitamin B12, B1, B6, B9, and B7, as well as CoQ10, all of which are designed to help increase energy levels and replace what you lose during a sweaty run. (2)
Athletic Greens
Athletic Greens
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets.
Shop Athletic Greens
As far as replenishing vitamins and minerals lost during sweaty runs, this greens powder includes calcium, selenium, zinc, potassium, and magnesium, as well as digestive enzymes (like bromelain) and ashwagandha, which may lower stress levels. Though this product is a little pricey at $2.09 per serving, we think this is a solid nutrient-packed option to replenish after long runs and fill those dietary gaps.
Specs
Read our full Athletic Greens Review.
Best Protein Powder for Runners
Runners need a protein powder that’s easy to digest and won’t sit heavy in your stomach if you take it too close to a run. KOS Organic Plant Protein is a great choice that isn’t loaded with calories, has a moderate dose of protein, and is easy on the digestive system.
KOS Organic Plant Protein
This unique combination of a well-rounded five-protein blend, including pea, flax seed, quinoa, pumpkin seed, and chia seed, ensures that runners receive diverse essential amino acids, supporting optimal muscle recovery and growth to help with recovery after run training. One of the key features of KOS Plant Protein is the addition of DigeSEB, a proprietary digestive enzyme blend. This blend aids digestion, helping keep those weird stomach gurgles at bay when you run.
KOS Organic Plant Protein
KOS Organic Plant Protein
This protein powder packs 20 grams of plant-based protein plus various superfoods, vitamins, and minerals. It also contains enzymes to aid digestion and promote gut health.
Shop Amazon
KOS Organic Plant Protein is infused with organic Peruvian cacao, Himalayan salt, organic coconut milk, stevia, and monk fruit, providing a rich and delicious taste. This makes it a delightful addition to shakes and smoothies and encourages consistent use by runners with specific taste preferences. Also, unlike other proteins that can have up to 30 grams of protein, this only has 20 grams, which won’t sit as heavy in your stomach if you take it before a run.
Specs
Read our full KOS Organic Plant Protein Review.
Best Omega-3 Supplement for Runners
When you think of omega-3 supplements, fish oil is usually the first thing that comes to mind. But we prefer this krill oil because of its faster absorption rate, as well as its light vanilla flavoring.
Swolverine Krill Oil
With 500mg of Omega-3 essential fatty acids, EPA/DHA, phospholipids, and astaxanthin, Swolverine’s Krill Oil provides a potent combination of nutrients crucial for overall health and wellness. Krill oil encourages better absorption rates compared to fish oil, because the fatty acids in krill oil come in the form of phospholipids, which are digested easier than the triglycerides in fish oil. This efficient absorption allows runners to experience quicker results and benefits from the supplement.
Swolverine Krill Oil
Swolverine Krill Oil
Swolverine's Krill Oil delivers 500mg of krill oil, omega-3s in the form of EPA and DHA, and astaxanthin. This supp only requires one pill per serving and has the addition of Vanilla flavor to potentially combat a fishy aftertaste.
Shop Swolverine
It is also particularly effective in reducing post-workout inflammation and optimizing joint health, which is ideal for runners who put their joints under stress during training and races. (3) The Omega-3 fatty acids in krill oil have been clinically proven to enhance cardiovascular function by raising HDL (good cholesterol), lowering LDL (bad cholesterol), and aiding in reducing blood pressure and arterial inflammation, which can improve heart health and reduce risk of cardiovascular events.
Specs
Best Electrolytes for Runners
Unlike typical “sports beverages” loaded with cheap sugars, artificial coloring, and sweeteners, Transparent Labs Hydrate offers a comprehensive profile of bioavailable minerals to help maintain performance and stave off cramping during runs.
Transparent Labs Hydrate
If you are a runner, you want a go-to electrolyte supplement that will taste delicious and give you all the electrolytes you need to avoid cramping and feeling sluggish. Hydrate is designed to rapidly replenish essential electrolytes, including sodium, potassium, calcium, and magnesium, which are all crucial for maintaining hydration levels during intense workouts and long runs.
Transparent Labs Hydrate
Transparent Labs Hydrate
This product contains 500 mg of a coconut water powder complex that can potentially help keep with satiation thanks to coconut water’s fiber content. Plus, it's combined with a dose of calcium, phosphorus, magnesium, sodium, potassium, and taurine for a complete electrolyte supplement.
Shop Transparent Labs
The inclusion of bioavailable minerals (like calcium bisglycinate, di-calcium phosphate, Himalayan rock salt, potassium citrate, and potassium chloride) provides a balanced blend of electrolytes to support sustained muscle contractility and endurance, as well as potentially reduce...
Click here to view the article.
The post The 9 Best Supplements for Runners of 2023 appeared first on BarBend.
While supplements for runners won’t replace a proper diet and the right exercise regimen, they can help you whether you’re training for your first 5k or lacing up to qualify for the Boston Marathon. A big part of keeping your body injury-free throughout your training cycle is nutrition, but getting the nutrients your body needs to rebuild and maintain after repeated workouts can be tricky. This is where supplements can come in to help fill the gaps. Sore muscles? Protein powder can help you rebuild after a tough workout. Need a boost? A good pre-workout might put some pep in your step.
But there are so many supplements (and so many types of supplements) on the market that it can be hard to figure out which ones will do you the most good as a runner. Well, we have you covered. Whether your goal is to run your first mile or finish your first marathon, we’ve curated a list of the best supplements for runners to help you reach your goals.
The Best Supplements for Runners
- Best Pre-Workout for Runners: Transparent Labs LEAN
- Best Multivitamin for Runners: Athletic Greens
- Best Protein Powder for Runners: KOS Organic Plant Protein
- Best Omega-3 Supplement for Runners: Swolverine Krill Oil
- Best Electrolytes for Runners: Transparent Labs Hydrate
- Best Probiotic for Runners: Onnit Gut Health with Probiotics
- Best B Vitamin Supplement for Runners: Swolverine Vitamin B Complex
- Best Vitamin D for Runners: Transparent Labs Vitamin D3 + K2
- Best Turmeric for Runners: Nutricost Tumeric
Pre-workout may be your secret weapon for stacking on miles before you even take a step. This pick contains ingredients like beta-alanine and citrulline, which can improve muscle performance and help stave off muscle fatigue on your runs.
Transparent Labs LEAN
Transparent Labs LEAN pre-workout is dosed with nine active ingredients designed to get you to your runner’s high and keep you there. One of those important ingredients is the 2,000mg of beta-alanine, which may be effective at improving muscle endurance and pushing off muscle fatigue. Beta-alanine has been suggested in studies to increase carnosine in muscles and, consequently, delay muscle fatigue and improve physical performance in the gym. (1) Another notable ingredient is the 6,000mg of citrulline, which may help improve aerobic performance and reduce recovery time between runs.
10% Off
Transparent Labs LEAN
Transparent Labs LEAN
Third-party tested and clearly dosed, Transparent Labs LEAN has a huge variety of ingredients for endurance, power, alertness, and focus. Use code BARBEND10 for 10% off.
Shop Transparent Labs
Another notable ingredient is the 180mg of l-theanine, which, when combined with the 200mg of caffeine in this pre-workout, is intended to increase focus and attention without causing jitters — especially in caffeine-sensitive individuals. Also, this comes in a whopping 10 different flavors, so you’re bound to find one that you enjoy.
Specs
- Form: Powder
- Highlights: 6g citrulline malate, 2g beta-alanine, 200mg caffeine
- Flavors: Strawberry Lemonade, Fruit Punch, Sour Peach, Blue Raspberry, Green Apple, Orange, Cherry Limeade, Sour Grape, Watermelon, and Tropical Punch
- Price Per Serving: $1.66
- The acetyl L-carnitine in this supp can help with fat loss and maintain energy levels for running sessions.
- Sourced from organic green coffee beans, this caffeine provides a moderate dose that can give a solid boost of energy.
- It offers versatility with its adjustable dosage, allowing users to start with a half scoop to assess tolerance and gradually increase intensity.
- The 200mg of caffeine might be too intense for individuals sensitive to stimulants.
- Beta-alanine can cause a harmless tingling sensation that some users might find uncomfortable or unpleasant.
Read our full Transparent Labs LEAN Review.
Best Multivitamin for Runners
When you run, you lose more than just water and salt when you sweat. You’re also losing micronutrients like calcium, magnesium, and potassium. Athletic Greens AG1 is loaded with these and other essential nutrients to help replenish what you lose during run training.
Athletic Greens
Athletic Greens AG1 is essentially a multivitamin in powder form. Packed with a whopping 75 ingredients, it’s designed to help support the body in several major areas of health, including energy, mood, and gut health. For the energy, Athletic Greens includes vitamin B12, B1, B6, B9, and B7, as well as CoQ10, all of which are designed to help increase energy levels and replace what you lose during a sweaty run. (2)
Athletic Greens
Athletic Greens
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets.
Shop Athletic Greens
As far as replenishing vitamins and minerals lost during sweaty runs, this greens powder includes calcium, selenium, zinc, potassium, and magnesium, as well as digestive enzymes (like bromelain) and ashwagandha, which may lower stress levels. Though this product is a little pricey at $2.09 per serving, we think this is a solid nutrient-packed option to replenish after long runs and fill those dietary gaps.
Specs
- Form: Powder
- Highlights: 555mcg vitamin A, 420mg of vitamin C, 22mcg of vitamin B12, 118mg of calcium, 300mg of potassium, 154mg of digestive enzymes, 38mg probiotics
- Flavors: Pineapple Vanilla
- Price Per Serving: $2.63
- The naturally-derived enzymes help bolster the digestive process, potentially reducing digestive discomfort, which runners know is a big deal when you’re miles away from a restroom.
- Athletic Greens contains powerful plant extracts, adaptogenic herbs, and antioxidants that can help enhance the body’s ability to adapt to the stress of long runs.
- This supplement is suitable for various diets, including Vegan, Paleo, and Keto, making it a versatile choice for runners with diverse dietary preferences.
- This may be overkill for runners who already take multivitamins.
- $79 for a month’s supply is a big ask.
- A lot of the ingredients come in proprietary blends, so you don’t know how much of everything you’re ingesting.
Read our full Athletic Greens Review.
Best Protein Powder for Runners
Runners need a protein powder that’s easy to digest and won’t sit heavy in your stomach if you take it too close to a run. KOS Organic Plant Protein is a great choice that isn’t loaded with calories, has a moderate dose of protein, and is easy on the digestive system.
KOS Organic Plant Protein
This unique combination of a well-rounded five-protein blend, including pea, flax seed, quinoa, pumpkin seed, and chia seed, ensures that runners receive diverse essential amino acids, supporting optimal muscle recovery and growth to help with recovery after run training. One of the key features of KOS Plant Protein is the addition of DigeSEB, a proprietary digestive enzyme blend. This blend aids digestion, helping keep those weird stomach gurgles at bay when you run.
KOS Organic Plant Protein
KOS Organic Plant Protein
This protein powder packs 20 grams of plant-based protein plus various superfoods, vitamins, and minerals. It also contains enzymes to aid digestion and promote gut health.
Shop Amazon
KOS Organic Plant Protein is infused with organic Peruvian cacao, Himalayan salt, organic coconut milk, stevia, and monk fruit, providing a rich and delicious taste. This makes it a delightful addition to shakes and smoothies and encourages consistent use by runners with specific taste preferences. Also, unlike other proteins that can have up to 30 grams of protein, this only has 20 grams, which won’t sit as heavy in your stomach if you take it before a run.
Specs
- Form: Powder
- Highlights: 20g of plant-based protein, vitamin B12, chromium, 150 calories
- Flavors: Chocolate, Vanilla
- Price Per Serving: $1.66
- There’s only 20 grams of protein, so it won’t feel heavy in your stomach during long runs.
- The combination of essential amino acids from the protein blend supports muscle recovery and growth, essential for runners who regularly engage in intense training and competitions.
- The plant-based formula is perfect for vegans or anyone who wants to avoid animal products.
- If you don’t have a problem digesting protein, there are other powders with a higher amount.
- Some runners may be sensitive to certain types of fiber, leading to digestive discomfort or bloating.
- There are leaner protein powders out there for those who are watching their calorie count.
Read our full KOS Organic Plant Protein Review.
Best Omega-3 Supplement for Runners
When you think of omega-3 supplements, fish oil is usually the first thing that comes to mind. But we prefer this krill oil because of its faster absorption rate, as well as its light vanilla flavoring.
Swolverine Krill Oil
With 500mg of Omega-3 essential fatty acids, EPA/DHA, phospholipids, and astaxanthin, Swolverine’s Krill Oil provides a potent combination of nutrients crucial for overall health and wellness. Krill oil encourages better absorption rates compared to fish oil, because the fatty acids in krill oil come in the form of phospholipids, which are digested easier than the triglycerides in fish oil. This efficient absorption allows runners to experience quicker results and benefits from the supplement.
Swolverine Krill Oil
Swolverine Krill Oil
Swolverine's Krill Oil delivers 500mg of krill oil, omega-3s in the form of EPA and DHA, and astaxanthin. This supp only requires one pill per serving and has the addition of Vanilla flavor to potentially combat a fishy aftertaste.
Shop Swolverine
It is also particularly effective in reducing post-workout inflammation and optimizing joint health, which is ideal for runners who put their joints under stress during training and races. (3) The Omega-3 fatty acids in krill oil have been clinically proven to enhance cardiovascular function by raising HDL (good cholesterol), lowering LDL (bad cholesterol), and aiding in reducing blood pressure and arterial inflammation, which can improve heart health and reduce risk of cardiovascular events.
Specs
- Form: Capsules
- Highlights: Krill oil, astaxanthin
- Flavors: Vanilla
- Price Per Serving: $0.50
- Phospholipids, the fatty acids in krill oil, absorb faster than fish oil’s triglycerides, making it easier to digest.
- It comes in soft gel capsules, making it easy to incorporate into a runner’s daily routine. It can be taken with or without meals, providing convenient and flexible usage.
- The presence of astaxanthin in krill oil, which crosses the blood-brain barrier and protects the brain from free radical damage, can lead to improved cognitive function and mental clarity. This may help runners maintain focus during training and races.
- The vanilla flavor tamps down the fishy taste a bit, but it’s still there.
- The capsules are made with gelatin, so pescatarians should avoid these.
- This product does not guarantee that it’s mercury-free.
Best Electrolytes for Runners
Unlike typical “sports beverages” loaded with cheap sugars, artificial coloring, and sweeteners, Transparent Labs Hydrate offers a comprehensive profile of bioavailable minerals to help maintain performance and stave off cramping during runs.
Transparent Labs Hydrate
If you are a runner, you want a go-to electrolyte supplement that will taste delicious and give you all the electrolytes you need to avoid cramping and feeling sluggish. Hydrate is designed to rapidly replenish essential electrolytes, including sodium, potassium, calcium, and magnesium, which are all crucial for maintaining hydration levels during intense workouts and long runs.
Transparent Labs Hydrate
Transparent Labs Hydrate
This product contains 500 mg of a coconut water powder complex that can potentially help keep with satiation thanks to coconut water’s fiber content. Plus, it's combined with a dose of calcium, phosphorus, magnesium, sodium, potassium, and taurine for a complete electrolyte supplement.
Shop Transparent Labs
The inclusion of bioavailable minerals (like calcium bisglycinate, di-calcium phosphate, Himalayan rock salt, potassium citrate, and potassium chloride) provides a balanced blend of electrolytes to support sustained muscle contractility and endurance, as well as potentially reduce...
Click here to view the article.
