Tasty Tuesday: Supplements for Runners & Do You Really Need Them?

As a runner, you’re likely to come across a range of supplements marketed to improve performance, enhance recovery, and keep you healthy. From protein powders to electrolytes and multivitamins, the options are vast. But how do you know which, if any, are necessary? And are supplements really the magic solution they’re often made out to be?

In this week’s installment of our Tasty Tuesday series, we’ll break down the most common supplements for runners, their potential benefits, and the role they should play in your diet. Spoiler: Supplements are not a substitute for a balanced diet, but they can be helpful in specific circumstances.

Supplements are products designed to enhance the nutritional content of your diet. They come in various forms: pills, powders, drinks, and bars. this include vitamins, minerals, amino acids, and other compounds.

For most runners, a well-rounded diet that includes plenty of whole foods should provide all the nutrients needed for optimal performance. However, there are times when supplements can support specific goals or help address nutritional gaps.

Here are some of the most popular supplements runners might consider, along with when they may be useful:

Protein Powder:

Electrolytes:

Omega-3 Fatty Acids (Fish Oil):

Vitamin D:

BCAAs (Branched-Chain Amino Acids):

Iron

Timing your supplements correctly can maximise their effectiveness. Here’s a general guide:

While supplements can be beneficial, overuse can be harmful. Excessive doses of certain vitamins or minerals can cause side effects or even toxicity. For example, too much iron can lead to constipation or stomach upset, while excessive protein intake can strain the kidneys over time.

Always follow the recommended dosages and consider consulting a healthcare professional or nutritionist before starting any supplementation regimen.

While supplements can be useful, it’s always best to get your nutrients from whole foods whenever possible. Real food provides not only the nutrients you need but also fibre, antioxidants, and other compounds that supplements can’t replicate.

Supplements can play a helpful role in a runner’s nutrition plan, especially when addressing specific needs or filling gaps in your diet. However, they should never replace whole foods or be relied upon as a quick fix. If you’re considering adding supplements to your routine, focus on those that support your specific goals, and always ensure they complement a balanced diet.

Join us next week on Tasty Tuesday as we continue to explore the delicious and practical ways to fuel your running journey!