Food Supplements For Running

If you are running or want to start running regularly, it is important to know which supplements are best for you
Food supplements for running

Running food supplements are very important and can be useful for any other sporting exercise or for certain needs of your body. Let’s see together the food supplements for running.

Food supplements for running

Mineral salts

Mineral salts are a base rather than a supplement, because they are as essential as water. Without a minimum daily dose you will not be able to run, so you have to supply the body with the necessary amount.

Mineral salts intervene in an infinite number of metabolic processes and help maintain balance in the body. An imbalance of mineral salts can lead to cramps, dehydration, pain, etc. You have to be very careful, because the lack of mineral salts could be a reason to stop running for a while.

Mineral salts

To know what the necessary quantity of mineral salts is, it is important to also take into account external conditions such as humidity or heat, both for water and for the main mineral salts that the body needs.

One way to get the right amount is to drink drinks rich in mineral salts, as this hydrates you while increasing the salts in your body. Another is to ingest salt tablets.


We all usually drink coffee or tea in the morning, but when it comes to a supplement , caffeine is in the form of a pill or gel. There are also specific drinks in which caffeine is in higher concentration.

Caffeine stimulates the nervous system through increased activation. For this reason, it is used as a supplement for long races or when we feel fatigued. It is also used a lot before racing for a competition.

A very important thing to take into consideration is the dose to be taken, because exceeding the allowed limit can create a state of hyperactivity and you could lose control of the muscles, causing cramps.


L-carnitine is a key player in the process of eliminating fats in the mitochondria, but it also intervenes in the use of amino acids as an energy substrate. In addition, it helps clean out the ammonia that remains as a residue.

jar of l carnitine

Normally supplements of L-carnitine are taken before training, along with glucose or other stimulants.

Branched chain amino acids

There are three branched chain amino acids: l-leucine, l-isoleucine and l-valine. Their main function is linked to the synthesis of proteins, so they are usually used in long-term activities or as recuperators, to stop muscle catabolism and stimulate muscle reconstruction (anabolism).


It is a supplement closely related to the amino acids discussed above, so much so that it is usually consumed with them.

In the case of l-glutamine, it acts directly on muscle building processes, helps regulate cell hydration systems and also regulates growth hormone synthesis.


Carbohydrates and proteins

Hydrates are the energy that nourishes our body and allows us to keep moving. For a quick and immediate contribution, carbohydrate and protein drinks and gels are usually the best option for taking simple carbohydrates and for increasing the glycemic index (dextrose, glucose, fructose).

Lately they have gained a lot of credibility in the field of supplements and high molecular weight molecules have become popular , as they allow a quick passage through the stomach. In fact, it seems that these molecules saturate the digestive system less and that they can best combine with other subtypes of carbohydrates.

Protein is mainly used for people who play endurance sports, so they are the ideal supplements for long distance runs. This is because we subject the body to more wear than normal, to avoid muscle destruction and facilitate its reconstruction, so protein supplements are the most suitable.

As we have seen in this article, there are many dietary supplements for running, but as we have already said, they are not exclusively useful for this sport. If you have any doubts or want to know more, we recommend that you contact a specialist, so that he can point you to the most suitable supplement based on the weight, nutrition and running pace of each one.

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