The Most Important Supplements for Runners: Are you an avid runner and want to know which supplements can support your training? Find out everything here.
Table of contents
1. What counts as dietary supplements?
According to Section 1 of the Food Supplements Ordinance (NemV), food supplements are defined as foodstuffs and have three key characteristics in the legal definition.
They are (1) intended to supplement the general diet , (2) consist of nutrients (vitamins and minerals) or other substances with nutritional or physiological effects and are in concentrated form and (3) they are marketed in dosed form for ingestion in measured small quantities [1].
Dietary supplements are available over the counter and are legally prohibited from acting like medicines. This means that dietary supplements may only provide your body with nutrients and may not be used to alleviate illness [2].
- Dietary supplements include, for example:
- Vitamins and provitamins such as beta-carotene, folic acid or vitamin C
- Fatty acids such as Omega-3 or Omega-6 fatty acids
- Minerals and trace elements such as magnesium, zinc or iron
- Probiotic cultures, algae or protein components such as L-carnitine
A big difference and important issue - especially in sports - exists between nutritional supplements and legally prohibited doping substances .
While dietary supplements are considered food by law and are intended only to supplement the general diet, doping substances are often prescription drugs or pharmaceuticals taken by healthy people for the purpose of enhancing performance [3].
Among the drugs and medications, there are so-called prohibited substances. These include, for example, anabolic substances, hormone and metabolic regulators, or stimulants.
Medicines containing prohibited substances that are not approved by a government health authority for therapeutic use in humans are prohibited in sports and in and out of competition [3].
2. When are nutritional supplements useful for runners?
The use of nutritional supplements for runners depends primarily on your dietary habits , personal lifestyle , and needs . Nutritional supplements cannot replace a balanced diet.
So if you basically eat a balanced and varied diet and in this way provide your body with all the important nutrients and vital substances in sufficient quantities, you do not necessarily need to resort to dietary supplements .
However, if you train frequently , for a long time and intensively and, due to your tight schedule, are not always able to supply your body with all the important nutrients through food, dietary supplements can be useful .
Your training experience with running also plays an important role when taking nutritional supplements. Especially as a beginner runner, it's often difficult to assess what your body needs.
However, as your training experience increases, you'll learn to listen to your body better and be able to better assess its needs. Taking nutritional supplements can also be beneficial in cases of nutritional deficiencies .
3. Which dietary supplements are important?
We have summarized the most important nutritional supplements for runners for you here.
Minerals
Minerals are essential for every runner. They're especially important because your body can't produce them itself and can only store them for a short time. Even if your body only needs small amounts of minerals, you should ensure you get enough.
Magnesium, iron, and zinc, for example, are responsible for supporting your metabolism and immune system. Minerals are especially important for runners, as they are lost through sweating in the form of electrolytes .
BRAINEFFECT HACK : Our RECHARGE electrolyte drink with high-quality amino acids and magnesium replenishes your electrolyte stores after training.
Vitamins
Like minerals, vitamins are involved in many different processes in your body and are important for your immune system and a healthy metabolism . In winter, the sunshine vitamin, vitamin D, plays a particularly important role.
Due to the lack of sunlight in winter, your body has difficulty producing vitamin D. Therefore, vitamin D is a particularly important dietary supplement during the winter months and can be a useful supplement.
You can get our VITAMIN D here
Amino acids and proteins
Since running puts a lot of strain on your muscles, various amino acids like BCAAs and EAAs can be a useful supplement . This gives your muscles what they need to recover after training.
You can also supply your muscles with whole proteins , which consist of various amino acid combinations. A protein shake also provides your muscles with all the essential amino acids , but your body has to break down the proteins first to utilize the amino acids.
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Omega-3 fatty acids
Omega-3 fatty acids are important for your brain and can contribute to a normal cardiovascular and immune system. The most important omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
BRAINEFFECT HACK : You can get high-quality Omega 3 fatty acids here .
Antioxidants
Antioxidants are your helpers in the fight against oxidative stress. Antioxidants can be particularly valuable after exercise or during stressful office life.
BRAINEFFECT HACK : Our Essentials ANTIOXIDANTS give you the best of 19 different fruits and vegetables in one capsule. Learn more here .
CBD
CBD is a cannabinoid from the hemp plant and is short for cannabidiol. CBD is known for its anti-inflammatory and cell-protective properties. Unlike THC, CBD is non-psychoactive and can be a useful supplement for runners and athletes during recovery phases .
4. Talking Brains Podcast: Find your way to running
5. Conclusion
A varied and balanced diet is always the basis for vitality, health and lasting training success for runners.
If your personal lifestyle or diet does not allow you to provide yourself with sufficient vital substances and nutrients, certain dietary supplements can be a useful addition.
However, you should always consciously consider what your body really needs and how you can best support it through food or appropriate supplements.
6. Sources
[1] https://www.lebensmittelverband.de/de/lebensmittel/nahrungsergaenzungsmittel/nem-gesetzliche-regelungen
[2] https://www.gesundheitsinformation.de/was-sind-nahrungsergaenzungsmittel.2278.de.html
[3] https://www.gemeinsam-gegen-doping.de/athleten/anti-doping-wissen/folgen-von-doping/
