The Best Supplements for Runners (2022)

Best Supplements for RunnersBest Supplements for Runners

Many supplements are a waste of money,  but there are evidence-based supplements that can help you with running performance, muscle recovery, and joint health.

In this article, I will provide research and scientific evidence for why you should buy these supplements and suggestions for the exact supplements you should buy.

What Supplements Should Runners Use?

Here are the best supplements for runners:

Protein Powder Supplements

Protein is a vital component of any healthy diet, but protein needs for endurance-trained athletes is increased, and runners should consume about 1.2–1.4 grams of protein per kilogram of body weight.

Although your goal should be to intake enough protein each day from dietary sources, I believe protein powder supplement is the most important supplement for runners because it can make consuming enough protein per day to maximize results and maintain health significantly easier.

Research demonstrates that whey protein consumption can help decrease exercise-related muscle damage and inflammation and improve physiological adaptations from running.

Whey protein is the most commonly used protein powder, but I use vegan protein powders.

Although vegan protein powders do not contain the same amino acid diversity as whey protein, vegan protein can adequately promote muscle recovery and reduce muscle damage like whey protein.

In addition, vegan protein powders usually contain more additional nutrients.

I believe the best vegan protein powder is Garden of Life Raw Organic Protein & Greens.

Garden of Life Raw Organic Protein & Greens contains 20 grams of protein per serving, various micronutrients, digestive enzymes, and probiotics for improved gut microbiome health.


Caffeine is one of the most researched supplements for athletic performance, and it is definitely one of the best supplements for runners.

There are numerous benefits of caffeine intake before exercising, and research indicates that caffeine is a great supplement for runners because it increases the availability of free fatty acids for muscle metabolism, which has a glycogen-sparing effect.

In other words, caffeine helps your body utilize stored body fat as fuel.

Due to that effect, taking caffeine before running can help promote enhanced running performance, increased weight loss, and improved body composition.

There are many options for caffeine, and you could drink naturally occurring caffeine or take a supplement that contains caffeine.

A few ways of intaking naturally occurring caffeine include:

Along with these natural options, you can also use a caffeine-containing supplement. Supplements that contain caffeine can be very beneficial for runners because they can also contain other beneficial ingredients.

For example, RSP Amino Lean is one of the best supplements for runners because it contains caffeine, essential amino acids, and other natural fat-burning ingredients.

Essential amino acids contain all nine essential amino acids (EAAs) that the body needs, but it is not as complex of a protein as a full protein.

Therefore, EAA supplements are easier to digest but promote muscle recovery and muscular development, leading to improved running performances.

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09/22/2022 06:26 pm GMT

See Also: Coffee vs Pre Workout – Which is Better Before Exercise?

Hydrolyzed Collagen Supplements

Hydrolyzed collagen supplements are some of the best supplements for runners because they can provide joint pain relief.

Research indicates that hydrolyzed collagen is a beneficial supplement to add to your daily regimen if you are a runner because athletes consuming hydrolyzed collagen supplements can reduce limitations (such as pain) that negatively impact athletic performance.

I have used various collagen supplements, but my suggestion is BioCell Collagen.

BioCell collagen is a great supplement for runners because it combines hydrolyzed collagen with hyaluronic acid in a patented formula that can significantly impact joint pain for runners.

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09/22/2022 08:49 am GMT

A more affordable hydrolyzed collagen supplement that contains more total amino acids but is not as scientifically studied for joint pain relief is Sports Research Collagen Peptides:

Amazon product


I take turmeric supplements year-round for joint pain and DIY asthma relief, but turmeric is also one of the best supplements for runners.

Research indicates that turmeric supplements can assist with reducing inflammation and oxidative stress, decrease pain and muscle damage, improve muscle recovery and performance, improve psychological and physiological responses to exercise, and improve gastrointestinal functioning!

There are a lot of effective turmeric supplements, but my favorite is Okinawa Triple Turmeric:

See Also: Turmeric for Weight Loss


Calcium supplements are among the best supplements for runners participating in long endurance training sessions or competitions.

Calcium losses are increased during long training sessions or events, and bone health can be compromised.

Although weight-bearing exercise like running is excellent for bone health and will likely improve long-term bone health, taking a calcium supplement is a great way for people who do not consume enough calcium in their diet to protect their bone health.

There are a variety of calcium supplements that runners can take, but I believe the best supplement for bone health is Juveriente Bone Strength Complex:


Last on my list of best supplements for runners is l-Carnitine. Although many believe l-carnitine is a weight loss supplement, it is more effective for reducing recovery time from exercise.

Evidence suggests that l-carnitine supplement reduces muscle soreness and other markers of muscle damage after exercise. Additionally, research indicates that l-carnitine supplements can enhance exercise performance, reduce blood lactate and attenuate oxidative stress responses to exercise.

The supplement RSP Amino Lean I mentioned previously contains l-carnitine, which is another reason I believe it is a valuable supplement. If you would like to try to add a separate l-carnitine supplement to your regiment, I believe the best L-Carnitine supplement is Now Foods L-Carnitine:

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09/22/2022 12:01 am GMT

Concluding Thoughts – The Best Supplements for Runners

Along with the supplements in this article, you should consume a healthy diet that provides an appropriate amount of calories, vitamins, and minerals per day.

There are other runner’s supplements, but their safety and efficacy have not been proven yet.

For example, there is a substance called Cardarine. Cardarine has demonstrated limited effectiveness for increasing workout endurance, with one study reporting that it enabled a runner to go 70 percent farther.

Cardarine is only available in small doses, and it is not available for human consumption.

Using the best supplements for runners can help you improve your running performance, recover faster, reduce the risk of injury, and live a healthier life!

Read Next: Best Supplements for Weight Loss and Muscle Gain