Supplements for Ultrarunners

For ultrarunners, supplements can help support endurance, recovery, and overall health. Here are some of the most common ones:

Endurance & Energy

  1. Electrolytes (Sodium, Potassium, Magnesium, Calcium)
    • Essential for hydration and preventing cramps.
    • Look for tablets, powders, or drinks.
  2. Carbohydrate Supplements
    • Gels, powders, or chews for quick energy.
    • Maltodextrin and fructose blends are common.
  3. Caffeine
    • Boosts energy and focus.
    • Found in gels or pills but use sparingly to avoid GI issues.

Electrolytes         Nootropics (Contains Caffeine)

Recovery & Muscle Support

  1. Protein (Whey, Plant-Based, Collagen)
    • Supports muscle repair. Aim for 20-30g post-run.
    • Collagen is great for joint and tendon health.
  2. Branched-Chain Amino Acids (BCAAs)
    • Reduces muscle soreness and fatigue.
  3. Omega-3 Fatty Acids
    • Reduces inflammation and promotes joint health.
  4. Creatine
    • Helps with strength and recovery. Even endurance athletes can benefit.

Plant Protein     Whey Protein     BCAAs     Omega-3    Creatine

Vitamins & Minerals

  1. Vitamin D
    • Supports bone health and immune function.
  2. Iron (Especially for female ultrarunners)
    • Prevents anemia and boosts oxygen transport.
  3. Magnesium
  • Reduces cramps and aids muscle recovery.
  1. Zinc
  • Supports immunity and recovery.

Multi-Vitamin    Spirulina (Contains Iron)

Gut & Overall Health

  1. Probiotics
  • Improves gut health and nutrient absorption.
  1. Beetroot Powder
  • Boosts nitric oxide levels, improving endurance and blood flow.
  1. Turmeric (Curcumin)
  • Anti-inflammatory for joint health.

Probiotics     Beetroot Powder       Turmeric