Endurance running is a popular way to experience a “runner’s high”. This refers to the feeling of calmness or euphoria after pushing yourself to the limits. Running has numerous mental and physical health benefits, according to studies.
Running endurance is one of the most demanding sports. This can cause muscle fatigue and muscle damage. Running requires runners to pay attention to their nutrition in order not to suffer injury or pain.
Running requires a balanced diet and supplements to combat vitamin and mineral deficiencies. Supplements can also have beneficial ingredients that may enhance your running performance.
These are the top supplements for runners who want to increase their endurance and recover faster.
7 Best Supplements to Runners Endurance & Recovery
1. Vitamin D
One of the most common injuries suffered by runners is stress fractures. Overuse of muscles can lead to a decrease in foot bone strength. This can increase the likelihood of bone-related injuries. athletes who are deficient in vitamin D have a higher risk of stress fractures.
Study have shown that vitamin D3 is essential for bone mineralization and calcium absorption. Vitamin D3 may help reduce stress fractures by increasing muscle strength and decreasing inflammation .
Xendurance’s HTML3 supplement contains 4,000 IU D3 to help runners reach their daily recommended intake. Supplementation is found to improve bone health and reduce stress fractures in runners.
2. Magnesium
Over 300 chemical reactions are influenced by magnesium in the body. This includes maintaining muscle function and strengthening immune responses. It also enhances bone integrity, which is important for runners’ endurance and recovery .
Studies have shown that magnesium may improve athletic performance by decreasing body lactate levels. It was also discovered that most athletes do not consume enough magnesium. This could lead to muscle tightness and pain after exercising.
To help you meet your daily magnesium intake, Xendurance has Extreme endurance. It also contains antioxidants to help prevent muscle fatigue and damage from oxidative Stress.
3.Omega-3 Fatty acids
An excess production of reactive oxygen species can be caused by endurance running or marathons. This can lead to a rise in oxidative stress and inflammation, which can then cause damage to body tissues and skeletal muscle.
Omega-3 fatty acids have been known for their anti-inflammatory abilities, which could help reduce exercise-induced oxygenative stress. One study found that runners who were supplemented by omega-3 fatty acid had higher VO2 peak and better running economic.
Other benefits include increased bone mineral density, cardioprotective effects and enhanced antioxidant defense.
To promote better absorption, our Omega+D3 supplement includes triglyceride EPA fatty acids. This allows runners to reap the full benefits of omega-3 fatty acid in terms of endurance and recovery.
4. Iron
Iron is one the most important supplements for runners. Iron is essential for hemoglobin as well as other enzymes involved in the transport and metabolism of oxygen for energy.
A study found that endurance runners have a higher incidence of iron deficiency than other athletes. This could be due to the ” trauma foot impact” that runners cause to hemolysis and destruction of red blood cells.
Runners who feel fatigued or have poor performance should test their iron levels. Iron can be restored by supplementation. Iron-rich foods like oysters, tuna and liver, chickpeas (spinach, red meat), and pumpkin seeds can be incorporated.
5. Vitamin B12
Many runners run into trouble and are unable to finish races. A study found that even though elite runners think they are properly fueled, many have poor nutrition and hit-or-miss nutritional habits.
A lack of vitamin B12 can lead to poor physical performance, according to studies. Vitamin B12 is essential in the conversion of carbohydrates into energy. Vitamin B12 is essential for the formation of red blood cells. Deficiency of this vitamin can cause fatigue, weakness, numbness, and a loss in balance.
Vitamin B12 deficiency is more common in vegans than in mature adults. To ensure optimal performance, you should choose a complete vitamin which provides the daily recommended intake for vitamin B12.
6. Calcium
Many runners know how vital calcium is to bone health. Calcium does much more than this. Calcium is an essential nutrient that contributes to muscle and nerve contraction, blood pressure regulation and immune system balance. It also helps with energy metabolism.
Calcium is a key ingredient in runners’ protection against stress fractures. However, it can also help to indirectly improve performance by supporting essential bodily functions.
Running can put a lot of strain on your bones so it is important to ensure that you have adequate calcium intake. Although runners do not necessarily require a higher calcium intake than non-athletes it can pose a risk to your bones.
Extreme Endurance can provide your daily calcium intake, along with other nutrients like chromium which helps reduce muscle fatigue and selenium which helps lower oxidative stress. It also contains antioxidants from catechins and black pepper fruit.
7. Zinc
Zinc plays an important role in muscle recovery and repair. Zinc can increase testosterone which can improve muscle strength and growth.
Studies have shown that levels of zinc may be depleted by intense exercise, such as running a marathon. To avoid deficiency, runners might consider taking zinc supplements.
Researchers have found that a zinc deficiency could lead to leptin dysregulation. Leptin is vital for energy regulation and can lead to fatigue. Other symptoms of zinc deficiency are weight loss, amenorrhea in females, mood problems and reduced endurance.
Zinc supplementation should be kept to a daily intake of 20-40 mg.
Best Supplements to Runners’ Endurance & Recovery
Endurance running places a lot of stress upon your body. The feeling of accomplishment when you finish a race or a marathon is unbeatable. Runners need to recover properly in order to combat fatigue, pain, injury, and nutrition.
Xendurance aims to support customers’ mental and physical well-being while they strive to achieve their fitness goals and lifestyle goals.
So that you get the best possible results, we offer high-quality supplements made with bioavailable and highly effective ingredients. This means that runners can achieve optimal running performance and minimize potential injury.
