The 11 Best Supplements for Ultra Runners in 2024
This article was reviewed and updated for accuracy on January 16th, 2024.
The Best Supplements for Ultramarathon Runners to Supercharge Performance
Hey there, ultra runners! So you’ve been pushing your limits and conquering those long distances, huh? You’re certainly not your average jogger! As an ultra runner, you’re always searching for ways to stay ahead of the game and fuel your body with the right nutrients to maximise your performance. And that’s where supplements come into play!
In this article, we’ll be exploring the 11 best supplements for ultra runners in 2024, which will give you that extra boost to keep you going strong. Whether you’re a seasoned pro or just starting out in the world of ultra running, these supplements will help you reach your peak potential. Let’s dive in!
The 11 Best Supplements for Ultra Runners in 2024: Boosting Performance, Recovery, and Health
1. Electrolyte Supplements: The Hydration Superstars
When discussing the best supplements for ultra runners, electrolytes are the lifeblood of proper hydration. Maintaining a balance of key electrolytes such as sodium, potassium, magnesium, and calcium is essential for preventing cramps and keeping your body running like a well-oiled machine during long-distance runs.
Electrolyte supplements come in various forms, including powders, capsules, and effervescent tablets. Some even include additional vitamins and minerals to support overall health. When selecting an electrolyte supplement, make sure it contains a balanced mix of electrolytes, and consider your personal taste preferences and convenience when choosing the form that’s best for you.
2. Branched-Chain Amino Acids (BCAAs): Your Muscles’ Best Friends
BCAAs, consisting of the essential amino acids leucine, isoleucine, and valine, play a critical role in muscle recovery, growth, and performance. Incorporating BCAA supplements into your ultra running regimen can help reduce muscle soreness, combat fatigue, and even improve endurance, allowing you to run faster and longer.
BCAA supplements can be found in powder or capsule form. Powdered BCAAs can be mixed with water or your favourite sports drink, providing an easy and convenient way to fuel your muscles during long runs. Don’t forget to consider the supplement’s taste and mixability when selecting a BCAA product.
3. Beta-Alanine: The Lactic Acid Buffer
Beta-alanine is a non-essential amino acid that acts as a lactic acid buffer, helping to delay muscle fatigue and improve endurance. By increasing your body’s levels of carnosine, beta-alanine helps counteract the acidic environment in your muscles caused by lactic acid buildup during intense exercise.
Beta-alanine supplements are typically available in powder and capsule forms. It’s important to note that beta-alanine may cause a harmless tingling sensation, known as paresthesia, in some individuals. This sensation can be minimised by dividing your daily beta-alanine dose into smaller servings or choosing a time-release formula.
4. Creatine Monohydrate: The Power Booster
Creatine monohydrate has long been a favourite among athletes, thanks to its proven ability to enhance muscle strength, power, and endurance. For ultra runners, creatine supplementation can lead to improved performance and faster recovery times, ensuring you’re always ready for the next challenge.
When selecting a creatine supplement, look for products containing pure creatine monohydrate, as it has the most research backing its efficacy. Creatine is available in powder, capsule, and chewable tablet forms. Many athletes prefer powdered creatine, as it can be easily mixed into water, juice, or protein shakes.
5. Antioxidant Supplements: The Free Radical Fighters
The strenuous nature of long-distance running generates an abundance of free radicals in your body, which can contribute to oxidative stress and inflammation. This is where antioxidant supplements, such as vitamin C, vitamin E, and coenzyme Q10 (CoQ10), come to the rescue. These powerful antioxidants neutralise free radicals, supporting overall health and aiding in recovery.
Antioxidant supplements are available in various forms, including capsules, tablets, and powders. When choosing an antioxidant supplement, consider the bioavailability and absorption rates of the product, as well as any additional beneficial ingredients that may be included, such as bioflavonoids or other antioxidants.
6. Protein Powders: The Building Blocks for Muscle Recovery
Protein is the cornerstone of muscle repair and growth, making it a vital component of an ultra runner’s diet. High-quality protein powders that contain a blend of whey and casein are ideal, as they provide a steady stream of amino acids to your muscles for optimal recovery. Whey protein is absorbed quickly, providing an immediate source of amino acids, while casein is absorbed more slowly, ensuring a sustained supply for muscle repair.
When choosing a protein powder, consider factors like taste, mixability, and any additional ingredients, such as BCAAs or glutamine, that may support muscle recovery and overall health. Don’t be afraid to sample different flavours and brands to find the perfect fit for your taste buds and nutritional needs.
7. Omega-3 Fatty Acids: The Inflammation Tamers
Omega-3 fatty acids play a crucial role in maintaining a healthy inflammation response and supporting joint health – both critical factors for ultra runners. Fish oil supplements are an excellent source of omega-3s, particularly EPA and DHA, which have been shown to reduce inflammation and promote cardiovascular health.
When selecting a fish oil supplement, look for products that have been third-party tested for purity and potency, and consider the EPA and DHA content, as well as any added ingredients, such as vitamin D or astaxanthin, which offer additional health benefits.
8. Iron Supplements: The Oxygen Carriers
Iron is an essential mineral responsible for transporting oxygen to your muscles, a critical function for endurance athletes like ultra runners. With the risk of low iron levels higher for ultra runners, taking an iron supplement can help ensure optimal performance by maintaining adequate oxygen delivery to your muscles.
There are two types of iron supplements available: heme and non-heme. Heme iron supplements are generally better absorbed and may cause fewer side effects, making them a preferred choice for many athletes. Always consult with a healthcare professional before starting an iron supplement, as excessive iron intake can be harmful.
9. Vitamin D: The Sunshine Vitamin for Peak Performance
Vitamin D is a powerhouse nutrient that supports bone health, immune function, and even mood regulation. Since ultra runners often spend considerable time outdoors, maintaining adequate vitamin D levels is crucial for overall health and performance.
Vitamin D supplements are available in various forms, including capsules, chewable tablets, and drops. The two primary forms of vitamin D are D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is generally considered the more bioavailable and effective form, so it’s recommended for supplementation.
10. Turmeric (Curcumin): The Golden Spice for Recovery
Turmeric, containing the active compound curcumin, boasts impressive anti-inflammatory and antioxidant properties. Integrating a turmeric supplement into your routine can help reduce inflammation, support joint health, and aid in recovery during your ultra running pursuits.
When selecting a turmeric supplement, look for products that include black pepper extract or piperine, as these ingredients enhance the absorption of curcumin. Turmeric supplements are available in capsule, tablet, and powder forms, so choose the one that best fits your preferences and lifestyle.
11. Probiotics: The Gut Guardians for Ultra Runners
A healthy gut is fundamental to overall health and performance. Probiotics, which are beneficial bacteria, can help maintain a balanced gut microbiome, improve digestion, and strengthen your immune system. This makes them an indispensable supplement for ultra runners aiming to stay in peak form.
Probiotic supplements come in various forms, such as capsules, powders, and even gummies. When choosing a probiotic, consider the number of colony-forming units (CFUs), which indicates the concentration of live bacteria, as well as the diversity of bacterial strains included in the product. Different strains offer various health benefits, so a multi-strain probiotic may be more beneficial than one containing a single strain. Additionally, look for products that have been third-party tested for quality and efficacy.
Reviews and Recommendations of Specific Supplement Brands: How we Chose our Top Picks
While the types of supplements beneficial for ultra runners are well-known, the specific brands that offer the best quality and value can vary. In the following section, we will be reviewing and recommending specific supplement brands based on factors such as quality, price, and user reviews. We’ll delve into the world of electrolyte supplements, protein powders, omega-3 fatty acids, and more, providing you with comprehensive information to make an informed decision about the best supplements for your ultra running needs.
Remember, the effectiveness of supplements can vary from person to person, and what works best for one runner might not work as well for another. Always consult with a healthcare professional before starting any new supplement regimen.
Customising Your Ultra Running Supplement Plan: Tailoring to Individual Needs
While the above supplements for ultra runners provide a solid foundation, it’s essential to recognise that individual needs can vary. Personal goals, fitness levels, dietary restrictions, and pre-existing medical conditions all play a role in determining the most suitable supplement regimen for each ultra runner. To optimise your performance and recovery, consider the following:
- Assess your specific goals, such as improving endurance, reducing muscle soreness, or enhancing mental focus.
- Take into account any dietary restrictions or allergies, as these may affect your choice of supplements.
- Keep track of your current fitness level, as this will help you determine which supplements are most relevant to your needs.
- Consult with a healthcare professional or registered dietitian to design a personalised supplement plan that aligns with your goals, dietary restrictions, and any medical conditions.
Remember, a supplement plan tailored to your unique needs will better support your ultra running journey.
Timing and Dosage: Getting the Most Out of Your Supplements
When it comes to supplements, timing and dosage are crucial for maximising their benefits. Following general guidelines on when to take specific supplements and the recommended dosages can help you get the most out of your supplementation routine:
- Electrolyte Supplements: Consume during or after long runs to replenish lost electrolytes and maintain proper hydration.
- BCAAs: Take before, during, or after workouts to support muscle recovery and reduce fatigue.
- Beta-Alanine: Consume in divided doses throughout the day to maintain elevated carnosine levels and minimise the tingling sensation (paresthesia) some users experience.
- Creatine Monohydrate: Consider taking 3-5 grams daily, with an optional loading phase of 20 grams per day for 5-7 days. Timing is less critical, but some athletes prefer taking creatine post-workout.
Always follow the manufacturer’s recommendations for dosages and consult with a healthcare professional if you’re unsure about the appropriate timing and dosage for your needs.
Stacking Supplements: Synergy for Ultra Running Performance
Combining certain supplements, also known as stacking, can enhance their effectiveness and provide synergistic benefits for ultra runners. Here are some examples of supplement stacks tailored for ultra running:
- Recovery Stack:
- Protein Powder: Consume post-workout to support muscle repair and growth.
- BCAAs: Take before, during, or after workouts to aid in muscle recovery and reduce fatigue.
- Antioxidant Supplements: Consume daily to combat oxidative stress and support overall health.
- Endurance Stack:
- Beta-Alanine: Take daily to improve endurance by buffering lactic acid buildup in muscles.
- Electrolyte Supplements: Use during or after long runs to maintain proper hydration and prevent cramps.
- Creatine Monohydrate: Consume daily to boost muscle strength, power, and endurance.
- Inflammation Management Stack:
- Omega-3 Fatty Acids: Take daily to support a healthy inflammation response and promote joint health.
- Turmeric (Curcumin): Consume daily to reduce inflammation and aid in recovery.
- Antioxidant Supplements: Incorporate into your daily routine to fight free radicals and support overall health.
When stacking supplements, always consult with a healthcare professional to ensure you’re using them safely and effectively. Remember, the goal is to optimise your ultra running performance and recovery, so choose stacks that align with your specific needs and goals.
The Role of Diet in Ultra Running Performance
A balanced diet is the cornerstone of any successful ultra running regimen. While supplements can provide a significant boost to your performance and recovery, they are designed to complement a well-rounded diet, not replace it.
A diet rich in complex carbohydrates, lean proteins, and healthy fats provides the essential nutrients your body needs to function optimally. Complex carbohydrates, found in foods like whole grains, fruits, and vegetables, provide a steady source of energy during long runs. Lean proteins, such as chicken, fish, and legumes, aid in muscle repair and recovery. Healthy fats, like those found in avocados, nuts, and seeds, support overall health and provide a long-lasting energy source.
Planning meals around training and racing schedules can also enhance performance. Consuming a carbohydrate-rich meal before a long run can ensure your body has enough fuel to sustain the effort. Post-run meals should include both protein and carbohydrates to aid in recovery and replenish energy stores.
The Importance of Hydration in Ultra Running
Hydration is a critical factor in ultra running performance. During long runs, your body loses fluids and electrolytes through sweat. If these aren’t replaced, it can lead to dehydration, which can severely impact performance and health.
Signs of dehydration include fatigue, dizziness, and confusion. To prevent dehydration, it’s important to drink fluids before, during, and after runs. Electrolyte supplements can also be beneficial in replenishing lost electrolytes and maintaining proper hydration.
The Impact of Sleep and Recovery on Ultra Running Performance
Recovery is an often overlooked, yet crucial component of ultra running. Adequate recovery allows your body to repair and strengthen itself between runs.
Sleep plays a significant role in recovery. During sleep, your body works to repair muscle tissue and replenish energy stores. Lack of sleep can hinder these processes, leading to decreased performance and increased risk of injury.
In addition to sleep, incorporating active recovery days and rest days into your training schedule can prevent overtraining and promote overall health. Active recovery might include light activities like walking or yoga, while rest days involve no exercise.
Mental Strategies for Ultra Running Success
Ultra running is as much a mental challenge as it is a physical one. Developing mental resilience can help you overcome the challenges that come with running long distances.
Visualisation involves picturing yourself achieving your goals. This can be particularly effective in ultra running, where mental fatigue can be just as challenging as physical fatigue.
Mindfulness, or the practice of staying present and focused, can also be beneficial. During long runs, it’s easy to become overwhelmed by the distance ahead. By staying present and focused on the moment, you can maintain a steady pace and conserve energy.
Positive self-talk involves replacing negative thoughts with positive ones. Instead of thinking, “I can’t do this,” try thinking, “I can do this,” or “I’m doing great.”
Training Plans for Ultra Runners
A well-structured training plan is essential for ultra running success. This plan should take into account your current fitness level, the distance of the race you’re training for, and your individual goals.
For beginners, a training plan might start with shorter runs and gradually increase in distance. For more experienced runners, the plan might include more intense workouts, like hill repeats or speed work.
Remember, every runner is unique. What works for one person might not work for another. It’s important to listen to your body and adjust your training plan as needed.
Ultra Running Supplementation: Boosting Your Performance and Recovery in 2023
And there you have it – the 11 best supplements for ultra runners in 2023! By incorporating these supplements into your daily routine, you’ll be well on your way to improved performance, faster recovery, and overall better health. Want to learn more about supplementing? Read our article on the best pre-workouts for runners and learn how to add a boost to your training sessions! Just remember, supplements are only one piece of the puzzle; a balanced diet, proper hydration, and consistent training are also vital for reaching your ultra running goals. Now lace up those shoes and hit the trails – you’ve got this!
FAQ
A: Your individual needs, goals, fitness level, dietary restrictions, and medical conditions will determine the most suitable supplements for you. Consult with a healthcare professional or registered dietitian to design a personalised supplement plan tailored to your specific needs.
A: While it’s possible to take all 11 supplements together, it’s crucial to prioritise the ones that align with your unique needs and goals. Consider factors like your primary objectives (e.g., endurance, recovery, or inflammation management), any dietary restrictions, and your current fitness level when choosing supplements.
A: As with any supplement, there may be potential side effects or risks. However, most of these supplements are generally considered safe when taken as recommended. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing medical conditions or are taking medications.
A: While supplements can certainly help support your performance, they should not be the sole focus of your ultra running journey. A well-rounded approach, including proper training, a balanced diet, adequate hydration, and sufficient rest and recovery, is essential for achieving success in ultra running.
A: The timeline for seeing results varies depending on the supplement, your individual goals, and your current fitness level. Some supplements, like electrolytes or BCAAs, may provide immediate benefits, while others, such as creatine or beta-alanine, may take several weeks to show noticeable effects. Consistency and patience are key when it comes to supplementation.
A: Many of the nutrients provided by these supplements can also be found in whole foods. For example, omega-3 fatty acids are abundant in fatty fish like salmon, electrolytes can be replenished through fruits and vegetables, and protein can be obtained from lean meats and plant-based sources. Incorporating nutrient-dense foods into your diet can help support your ultra running performance and overall health. However, supplements can still be beneficial for ensuring optimal intake of specific nutrients, particularly for those with dietary restrictions or higher nutrient demands due to intense training.
A: While a balanced diet should be the foundation of any runner’s nutrition plan, certain supplements may support running performance. Here are a few commonly used ones:
Beta-Alanine: This amino acid may enhance endurance by reducing fatigue during high-intensity exercises.
Iron: Iron deficiency can negatively impact running performance, so supplementing with iron may be beneficial, especially for female runners.
Omega-3 Fatty Acids: These healthy fats have anti-inflammatory properties and can aid in post-exercise recovery.
Vitamin D: Adequate levels of vitamin D are important for muscle function and bone health, which can benefit runners.
A: Creatine is a popular supplement known for its ability to enhance strength and power. While it may benefit athletes engaged in high-intensity, short-duration activities, its usefulness for ultra runners is less clear. Ultra running relies more on endurance rather than explosive power. Therefore, the benefits of creatine supplementation for ultra runners might be limited. However, some ultra runners may still choose to use creatine to support their overall training program. As always, it’s advisable to consult with a healthcare professional or sports nutritionist before starting any new supplement.
A: Whether runners should use supplements depends on individual needs, dietary habits, and training intensity. While supplements can support certain aspects of running performance, they are not a substitute for a well-rounded diet. It’s generally recommended to focus on consuming a balanced diet that provides all the necessary nutrients. However, some runners may have specific nutrient deficiencies or unique training demands that could benefit from targeted supplementation. Consulting with a healthcare professional or sports nutritionist can help determine if supplements are necessary or appropriate for your specific situation.
A: Improving your performance in ultra running requires a multifaceted approach. Here are a few key strategies:
Gradual Training Progression: Increase your mileage and intensity gradually to avoid overuse injuries and allow your body to adapt to the demands of long-distance running.
Strength and Cross-Training: Incorporate strength training exercises to enhance muscular endurance and reduce the risk of injury. Cross-training activities like cycling or swimming can also provide aerobic conditioning while giving your running muscles a break.
Proper Nutrition: Follow a balanced diet that includes a variety of macronutrients (carbohydrates, proteins, and fats) to fuel your body and support recovery.
Adequate Rest and Recovery: Allow for sufficient rest days and prioritise recovery strategies such as quality sleep, foam rolling, stretching, and massage.
Mental Preparation: Develop mental toughness, focus, and strategies to cope with the challenges of long-distance running.
A: When running every day, it becomes even more important to support your body with proper nutrition. In addition to a well-balanced diet, here are a few supplements that may be beneficial:
B vitamins: B vitamins play a crucial role in energy production and may help support the demands of daily running.
Magnesium: Magnesium is involved in muscle function and can aid in muscle relaxation and recovery. It may help prevent muscle cramps, which can be common when running frequently.
Antioxidants: Intense exercise can lead to oxidative stress. Antioxidant supplements like vitamin C, vitamin E, or a combination of various antioxidants may help counteract the damaging effects of free radicals produced during exercise.
Joint Support Supplements: Daily running can put stress on your joints. Consider supplements like glucosamine, chondroitin, or collagen, which may support joint health and reduce the risk of injury.
Carbohydrates: Carbohydrates are the primary fuel source for running. Consuming enough complex carbohydrates can provide the energy needed for endurance activities and enhance performance.
Protein: Protein supports muscle repair and growth, which is important for runners. Consuming an adequate amount of protein can help with recovery and maintenance of lean muscle mass.
Iron: Iron is essential for delivering oxygen to muscles and supporting energy production. Iron deficiency can lead to fatigue and decreased performance, so ensuring sufficient iron intake is crucial.
Omega-3 Fatty Acids: These healthy fats have anti-inflammatory properties and can help reduce exercise-induced inflammation. They may indirectly support running performance by promoting overall health and aiding in recovery.
Caffeine: While not a nutrient, caffeine can enhance running performance by reducing perceived exertion and increasing alertness.
