Ever heard the term “running on empty”? I bet a runner coined it when their endurance deserted them.
Endurance is the elixir that helps you reach your goals, keeps you going, and gives you the power to push through—even when you think you can’t anymore.
But endurance doesn’t come only from training and mental strength; it can also come from supplements that give your body (and brain) a boost.
Creatine has received a lot of attention over the past few years, especially within the athletic community. And there’s nothing particularly wrong with that. After all, creatine is an effective natural supplement that supports skeletal muscle elasticity and keeps energy flowing to those hard-working muscles.
However, as competent as creatine is in the art of promoting longevity and muscle recovery, it’s certainly not the be-all and end-all of energizing supplements out there.
In fact, there’s a wealth of other options on the market worth exploring—and maybe some that are even better suited to your body’s needs. A new generation of endurance supplements is emerging, and learning about them can be the key to unlocking the next level of your running performance.
Curious? Let’s find out more.
Longevity, Endurance, And Recovery For Runners: 7 Supplements You Should Know About
Keeping your body strong, healthy, and able to go the distance doesn’t just mean regular training; it also means getting the right nutrients and minerals in your system to support energetic release and endurance during a race, marathon, or even a leisurely jog.
Supplements offer a quick and easy way to get those essential proteins and organic compounds into your bloodstream. But with so many new products and recommendations entering the market, making the right choice can be tough.
Here’s a list of longevity-focused supplements beyond conventional creatine that just about every athlete can benefit from in the long run:
- Branched-Chain Amino Acids (BCAA)
The more lean your body is, the more muscle mass it loses – and runners (especially professional or avid ones) tend to already be on the leaner end of the spectrum. This can result in fatigued, overworked muscles that need the support of extra calories and amino acids to maintain healthy muscle mass.
That’s where branched-chain amino acid (BCAA) supplements come in. These supplements give your cells a boost of extra energy throughout the day to stimulate muscle growth and keep fatigue at bay, ultimately allowing you to run faster and longer without getting tired or entering catabolism.
- Glutamine
If you find yourself getting dehydrated during a run, imagine how your cells feel. Maintaining cell hydration and volume is crucial for runners who want to endure long distances without injuring themselves.
Glutamine supplements are a type of non-essential amino acid that regulates cell reproduction and general health so that plasma levels remain high—even when the body is under a lot of stress or experiencing exertion. Glutamine supplements are best consumed just after a run.
- Magnesium
There’s a reason why magnesium remains one of the most consistently popular supplements in the world. It’s an essential mineral that everyone needs to boost muscle recovery and regulate the nervous system, but endurance runners, in particular, can benefit from these properties.
Running puts a lot of performance pressure on your muscles, especially if you are training very regularly or for long periods of time. Magnesium supports muscles post-workout for faster recovery and a reduction of cortisol (the stress hormone) levels, aiding rest and rejuvenation before your next run.
- L-Carnitine
L-carnitine is a supplement that helps people break down fat molecules and build muscle mass. Although it is commonly associated with bodybuilding, L-carnitine is still an effective supplement for burning fat in a healthy and sustainable way while engaging in regular physical exertion, such as running.
This supplement works by delivering long-chain fatty acids to the mitochondria. This helps boost energy levels and break down stubborn fat molecules, making it easier to build muscle mass and run for long periods of time without getting fatigued.
- Nicotinamide Mononucleotide (NMN)
NMN is one of the latest advancements in supplement development and science. This organic chemical compound occurs naturally within the body, but when consumed externally, it supports a much wider range of health functions relating to endurance, muscle growth, and general well-being.
Technically a form of vitamin B12, NMN serves as a kind of building block for supporting metabolic function, energy production, and cell growth.
Taking NMN supplements can also help improve mitochondrial function and prevent age-related changes in gene expression. This makes it an ideal supplement for increasing overall vitality, immunity, and skin health, helping runners and all types of active people maintain their health.
- Vitamin D-3
Vitamin D3 helps runners avoid stress fractures, improve immunity, and prevent muscle injuries. It also boosts energy levels for optimal performance on the trail or track.
The D-3 variety is quickly gaining traction on the supplement market for its easily absorbable nature and ability to improve overall power and strength when it comes to physical performance.
- Calcium
Similarly to magnesium, calcium is a fundamental mineral needed by all bodies to maintain bone health. However, because of the strain a runner’s legs can endure during those miles, additional support in the form of calcium supplements can have a game-changing effect on endurance.
Without enough calcium in your diet, you may be prone to developing those dreaded shin splints, knee pain, and other serious bone-related injuries. As a runner, consuming enough calcium is imperative for maintaining a healthy relationship with running.
Calcium is a fairly easy-to-find mineral in common foods, such as almonds, milk, and broccoli, but using a supplement can remove the need to fixate on diet and ensure you always meet your daily calcium quota.
Step Up Your Performance With Supplements
The supplement industry has come a long way since protein powder and sugar-filled energy bars. Today, we have access to some of the most advanced and sophisticated supplements on the planet, well-researched and designed for optimal performance both on and off the track.
From newer varieties like NMN and BCAA to your basic fundamentals like calcium and magnesium, incorporating supplements into your daily routine can help you become a more well-rounded runner.
Just like your body, these supplements will go the distance.
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