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Home arrow Fitness arrow Running arrow 10 Best Recovery Supplements for Runners 2024

10 Best Recovery Supplements for Runners 2024

Isabel-Mayfield-health-reporter
Written by Isabel Mayfield
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: January 3, 2024
12 min read 1508 Views 0 Reviews
clock 12 eye 1508 comments 0

Running supplements can help you run longer, replenish lost nutrients effectively, and reduce muscle soreness. Which are the best running supplements for recovery today?

best recovery supplements for runners

Running is a demanding sport that requires both physical and mental toughness. Whether you’re a professional athlete or a dedicated enthusiast, running requires endurance, patience, and taking care of your body. 

Your best run starts with a healthy diet, proper running shoes, and clothing for your body, as well as a reliable recovery plan.

While our bodies can get their nutrition requirements through diet, ticking off all the boxes might be difficult due to work, life stressors, and training schedules. And that’s where running supplements come in. These dietary supplements can help improve your recovery, increase performance, and reduce pain.

Discover the best supplements for runners that can not only enhance recovery but also help promote bone health, stamina, and endurance, boost immunity, and help you continually deliver excellent on-field performance.

#1 Best overall star
orgain-logo
4.6
stars
  • Enhances muscle recovery
  • Reduces cravings
  • Reduces muscle soreness and stiffness
  • Boosts energy
Shop Electrolyte Recovery Plus
Visit Orgain
#2
electrolyte-recovery-plus-logo
4.3
stars
  • Promotes hydration
  • Replaces lost electrolytes
  • Boosts energy
  • Promotes weight loss
  • Reduces blood pressure
Shop Electrolyte Recovery Plus
Shop Electrolyte Recovery Plus
#3
SIS logo
4.3
stars
  • Gives a burst of energy during long exercises 
  • 47g of carbohydrates in one serving
  • Restores energy reserves during long or intense runs
Shop Electrolyte Recovery Plus
Visit SIS

The 10 Best Recovery Supplements for Runners

The best supplements for runners should offer you pre-workout energy to boost your performance. After the workout, they should help your body recover fast. 

Some supplements might also target specific running stages so you consume the best product when your body needs it the most. 

To write this review, we have compared numerous running supplements. Here we will discuss the best ones that might ease your running journey regardless of your experience.

#1 Orgain Organic Protein – Best overall recovery supplement  

orgain-logo
Our rating:
4.6
stars
  • Enhances muscle recovery
  • Reduces cravings
  • Reduces muscle sorencess, pain and stiffness
  • Boosts energy
Learn more

Orgain Organic Protein Powder is our overall best recovery supplement for runners. If you’re an athlete who prefers to use only organic protein powders, this one is for you. The powder is purely made from plants such as peas, rice, chia seeds, and others.

Orgain Organic Protein Powder is popular for its ability to help muscles recover after exercise. It is a nutrient-dense supplement made up of about 18 ingredients that form a perfect blend for your athletic nutritional requirements. 

The Orgain’s blend of chia seed, brown rice, and pea protein provides a complete profile of branched-chain amino acids to promote the recovery process while building and maintaining lean muscle mass after strength training and running.

Orgain Organic Protein Powder provides enough protein to help reduce cravings, speed up your recovery after a run, and reduce pain and stiffness.

This powder contains a little bit more saturated fat than common whey protein. While saturated fats may not be good for you, a small amount can be essential in replenishing the energy you lose during exercise and help in the absorption of fat-soluble vitamins.

While runners need sugar to increase their energy levels on a run, they still have to control the type and quantity of sugar in their diets. Orgain Organic Protein Powder is sweetened with stevia, a natural sweetener that’s easy on the digestive system and has little to no effect on blood sugar.

This powder comes in different flavors. You can choose from the typical strawberry or vanilla flavors or kick it up a notch with the iced coffee flavor. Another flavor choice is pumpkin spice. Not to mention, it’s also available in an unflavored version.

Pros
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    Variety of flavors
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    Under $2 per serving
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    Non-GMO, free from lactose, soy, and gluten
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    No fillers or additives
Cons
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    Contains slightly more fat

#2 Key Nutrients Electrolyte Recovery Plus – Best for hydration

electrolyte-recovery-plus-logo
Our rating:
4.3
stars
  • Promotes hydration
  • Replaces lost electrolytes
  • Boosts energy
  • Promotes weight loss
  • Reduces blood pressure
Learn more

Electrolyte Recovery Plus is one of the best supplements for runners from Key Nutrients that aims to support hydration and replace electrolytes lost during a run and other activities that result in excessive sweating. 

This product contains a six-electrolyte blend of sodium, magnesium, potassium, calcium, chloride, and phosphorus, the electrolytes in our bodies that play an essential role in balancing fluid, muscle contraction, blood pressure, and hormone regulation. 

Consuming electrolyte supplements may help you stay hydrated during the run and help you rehydrate faster after the run if you are running for longer than 60 minutes or in the heat. 

This supplement has no caffeine, is sweetened with stevia leaf extract, and contains no artificial ingredients or fillers. The Electrolyte Recovery Plus is an excellent option if you’re a runner trying to lose weight or following a keto diet because it’s also sugar and carbohydrate free. 

Besides electrolytes, Electrolyte Recovery Plus contains several additional vitamins and minerals, which complete the supplement. 

The product also comes in different flavors, including lemonade, raspberry, cherry pom, blue raspberry, strawberry kiwi, pink lemonade, and other flavors.

Pros
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    Many flavors to choose from
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    25% discount on subscriptions
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    Sugar-free and zero calories
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    Safe for vegan, vegetarian, and keto diets
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    Free from caffeine and artificial additives
Cons
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    Doesn’t dissolve fully when mixed

#3 SIS GO Energy – Best for energy supply during long runs

SIS logo
Our rating:
4.1
stars
  • Gives a burst of energy during long exercises
  • 47g of carbohydrates in one serving
  • Restores energy reserves during long or intense runs
Learn More

SIS GO Energy gel is an easily digestible, easy-to-consume energy gel. It rapidly builds up carbohydrate reserves and serves as a fast energy fuel for longer or higher-intensity workouts.

The energy gel combats the number one cause of fatigue – the depletion of carbohydrate energy stores. 

The supplements use a carbohydrate mix of maltodextrin and fructose (22g of carbs per serving) and come in multiple flavors, blackcurrant, lemon, and orange being just a few of them. Your stomach will quickly absorb and digest the ingredients, so you can feel the rush of energy within a few moments.

The gel is not too sweet (it contains only 0.6g of sugar per serving). People report that it remains appetizing even during the second or third hour of the run.

These supplements come in 60ml packets and are a perfect option for people who run long distances. One gel should be comfortable enough for 45–60 minutes of exercise. 

Pros
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    Different flavors to choose from
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    Digests easily
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    Vegan-friendly
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    Wheat-free
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    10% discount on subscriptions
Cons
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    Contains sweeteners
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    Relevant to long runs only
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    Not created for hydration

#4 Mission Critical Meal Replacement Plus – Best Energy booster

meal replacement plus logo
Our rating:
4.2
stars
  • Regulates blood sugar
  • Promotes hydration
  • Boosts metabolism
  • Enhances vision
  • Boosts immune system
  • Boosts energy
  • Increases muscle mass
Learn more

Mission Critical Meal Replacement Plus was developed by a group of doctors and scientists from the US Air Force to replace various electrolytes and energy supplements carried during a prolonged operation.

MR+ can provide you with the energy you need on the go if you’re short on eating time and rushing for a run. If you’re the type of person who finds it difficult to eat meals and snacks after working out, you can use this meal replacement as an easy-to-eat source of fuel.

This product includes collagen peptides that, when combined with resistance training, have been shown to reduce body fat, boost lean muscle mass, and increase muscle strength.

MR+ has hydrolyzed proteins and specific amino acid chains that work to manage blood sugar levels, boost hemoglobin production, and promote the growth of muscles and recovery.

The formula contains electrolytes such as sodium, magnesium, calcium, potassium, and chloride that promote hydration. It also has vitamin D, which enhances absorption, among other vitamins such as A, D, K, E, and B.

Pros
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    10% discount on subscriptions
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    Easy to mix
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    No refrigeration required
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    Lightweight
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    Leaves you feeling fuller for longer
Cons
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    May cause digestive issues

#5 CurraNZ – Best for relieving muscle soreness

CurraNZ logo
Our rating:
4.2
stars
  • Improves endurance
  • Supports the immune system and reduces muscle soreness and damage
  • Accelerates recovery period
  • Boosts fat burning
Learn More

CurraNZ is a supplement made with New Zealand blackcurrant extract known for its natural anti-inflammatory and blood flow-promoting properties. 

The capsules also contain a plant-based compound called anthocyanins. This group of antioxidants prepares muscle tissue for oxidative stress during a vigorous workout. This improves your endurance, boosts energy, and burns fat more efficiently. 

Therefore, the supplements are specifically beneficial for speeding up post-workout muscle recovery as they reduce muscle damage and soreness.

Apart from notable recovery benefits, the CurraNZ also strengthens your immune system, reduces the effects of stress in your body, increases energy, and supports cardiovascular health. 

Pros
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    Safe for vegan and vegetarian diets
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    $10 off your first purchase
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    Free shipping on orders above $100
Cons
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    Limited research on the effectiveness

#6 Optimum Nutrition Glutamine Powder – Best for muscle recovery

glutamine-powder-logo
Our rating:
4.1
stars
  • Boosts immunity
  • Promotes muscle growth
  • Fights fatigue
  • Reduces stress
  • Improves athletic performance
Learn more

Glutamine Powder from Optimum Nutrition is a high-quality source of glutamine designed to help fight fatigue, and repair, and build muscles.

Our bodies contain a lot of glutamine, approximately 60%, which plays an important role in the muscles. Although the body can produce this conditionally necessary amino acid, the need may rise when the body is under stress.  

Glutamine Powder can be used to supplement the needed amount of glutamine when your body has undergone the wear and tear of muscles after running.

Glutamine promotes muscle growth by providing nitrogen for muscle protein synthesis. It also promotes the release of human growth hormone (HGH), which promotes muscular development.

Athletes, especially competitive and endurance athletes, may experience performance stress. Glutamine Powder can help reduce stress and anxiety and improve athletic performance. 

This amino acid has been shown to promote the production of GABA (Gamma-aminobutyric acid), a potent neurotransmitter known to reduce anxiety and promote mental clarity. 

Runners may experience fatigue after a workout. Glutamine is an anti-fatigue amino acid that works by reducing inflammation and preventing ammonia buildup, delaying the onset of fatigue.

Optimum Nutrition Glutamine Powder is flavor-free, making it a great addition to your protein shakes. If you don’t like strong flavors or sweet powders, this can be a good option for you as well.

Pros
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    15% off on subscriptions
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    Free deliveries on orders above $75
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    Mixes easily
Cons
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    May cause digestive discomfort

#7 Runner’s Recovery Mix by Runfit Nutrition – Best for quick muscle growth

run fit nutrition logo
Our rating:
4.1
stars
  • Speeds up body recovery
  • Supports bone health
  • Restores electrolytes lost from running and reduces joint pain
Learn more

As the name suggests, Runner’s Recovery Mix is a protein supplement for runners specifically formulated to speed up your recovery after a run.

The cinnamon toast crunch flavored supplements offer a mix of recovery-targeted ingredients. Electrolytes, branched-chain amino acids, proteins, and carbs enhance muscle recovery and promote joint and bone health.

It is a potent mix for all runners who run frequently and want to restore elements lost during a run. 

A sugar-free powder is gentle on the stomach and mixes easily in any beverage. Take two scoops one hour after the run and notice how quickly your body recovers.

Pros
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    Sugar-free
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    Easy on the stomach
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    Mixes easily
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    20% discount on subscriptions
Cons
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    Doesn’t taste good

#8 Turmeric Co. Shots – Best to reduce post-workout fatigue

Turmeric Co logo
Our rating:
4.0
stars
  • Targets post-workout muscles and reduces joint pain
  • Great for reducing muscle soreness and post-workout inflammation
  • Immunity support
  • Improves sports performance
Learn More

Post-workout muscle soreness, loss of energy, and body fatigue are among the top issues every runner faces after an intense workout. 

Turmeric Co. Shots, loaded with the benefits of turmeric root, are designed to reduce muscle damage during the workout and relieve muscle soreness. 

The 60ml shots contain a 35g dose of turmeric root and piperine (a black pepper extract). The combination is loaded with antioxidants – the primary substance to prevent or delay cell damage. 

Therefore, Turmeric Co. Shots are specifically effective for enhancing athletic recovery, reducing inflammation in the post-workout body, and supporting lasting joint health. 

In fact, curcumin – the most active ingredient in turmeric – is one of the most powerful and purely natural substances that can serve as a pain reliever and replace over-the-counter painkillers.

Turmeric Co. Shots might be the best option if you are looking for a fast post-workout recovery solution that targets and reduces muscle pain.

Pros
  • checkmark
    20% off on subscriptions
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    Free delivery on orders above $30
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    No additives or fillers
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    Easy on the digestive system
Cons
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    May cause mild side effects

#9 Elm & Rye Iron – Best for increasing iron levels

elm and rye logo
Our rating:
4.0
stars
  • Boosts energy levels
  • Improves cognitive function
  • Boosts hemoglobin
  • Improves immunity
  • Improves performance
  • Reduces fatigue
Learn more

Elm & Rye provides a range of iron supplements designed to promote runners’ ideal iron levels. Their products are expertly crafted to deliver an effective dosage of iron while reducing any possible negative effects. Elm & Rye’s iron supplements are well-known among runners for their ability to replenish iron stores and increase endurance.

Endurance training increases the need for iron due to a faster rate of red blood cell turnover. Runners engage in intense workouts, which increase the need for iron to support the growth of new red blood cells. 

Iron is an important part of hemoglobin, the protein that transports oxygen throughout the body. Low iron levels can restrict the amount of oxygen that reaches muscles, which can cause fatigue and poor performance.

Elm & Rye Iron is easy to digest, vegan-friendly, and non-constipating. The product contains ferrous bisglycinate, a chelated form of iron that is made to be highly absorbable and easy on the digestive system.

Each serving of the Elm & Rye Iron supplement contains 18mg of elemental iron, which is 100% of the recommended daily intake for runners. 

Female runners need about 18mg of iron daily, while male runners need about 8mg daily, which is essential for maintaining optimal performance and the prevention of iron deficiency anemia, a condition that can negatively affect endurance and general health.

Elm & Rye Iron also has vitamin C, which promotes iron absorption, among other essential nutrients like vitamin B12 and folic acid.

Pros
  • checkmark
    Vegan-friendly
  • checkmark
    Easy to digest
  • checkmark
    Non-constipating
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    Available in either capsules or gummies
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    Free of dairy, soy, and gluten
Cons
  • checkmark
    Mainly aimed at female runners

#10 Runner Omega-3 – Best for the cardiovascular system

runner-omega-logo
Our rating:
3.9
stars
  • Boosts immunity
  • Decreases inflammation
  • Increases energy
  • Promotes strong bones
Learn more

The Runner Omega-3 is among the best supplements for runners from Peregrune, and is designed to provide nutrition to runners and enhance endurance.

The key ingredients in this product nourish and maintain healthy cells and boost the immune and cardiovascular systems.

The Runner Omega-3 has omega-3 fatty acids that reduce inflammation, promote faster recovery, and promote muscle growth. The omega-3 fatty acids also increase blood flow to the muscles during runs.

This product contains vitamin C, an essential vitamin for runners, as it promotes tissue regeneration, growth, and the immune system. Vitamin C is also an antioxidant, providing cellular support for protein metabolism, which is particularly beneficial for both sprinters and long-distance runners.

Runner Omega-3 also has other vitamins like vitamin E, which neutralizes free radicals, and vitamin D, which helps reduce joint pain, promote bone health, and strengthen muscle.

What makes this product stand out from other fish oil supplements is the special enteric coating that makes absorption 3 times better and reduces the fishy aftertaste, even from burps. 

Pros
  • checkmark
    Free shipping on orders above $25
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    Non-GMO
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    No fishy aftertaste
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    100% wild-caught fish
Cons
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    Not suitable for people with liver disease and diabetes

Comparing the Best Recovery Supplements for Runners

Comparison Winner: Orgain Organic Protein Powder
4.6
stars
4.3
stars
4.8
stars
4.2
stars
4.1
stars
4.0
stars
4.2
stars
4.1
stars
4.0
stars
3.9
stars
Brand
Orgain Organic Protein Powder
Key Nutrients Electrolyte Recovery plus
SIS GO Energy
Mission Critical Meal Replacement Plus
Optimum Nutrition Glutamine Powder
Turmeric Co. Shots
CurraNZ
Runner’s Recovery Mix
Elm & Rye Iron
Runner Omega-3
Pros

Variety of flavors

Under $2 per serving

Non-GMO, free of lactose, soy, and gluten

No fillers or additives

Many flavors to choose from

25% discount on subscriptions

Suga- free and zero calories

Safe for vegan, vegetarian, and keto diets

Free from caffeine and artificial additives

189 calories per serving

Vegan

Gluten-free

Dairy-free

Easy on the stomach

10% discount on subscriptions

Easy to mix

No refrigeration required

Lightweight

Leaves you feeling fuller for longer

15% off on subscriptions

Free deliveries on orders above $75

Mixes easily

Natural source of antioxidants

Easy-to-consume dosage

Each shot contains 35g of raw turmeric

No sweeteners

Vegan formula

No added water

No preservatives

Plant-based

Natural blackcurrant extract

Easy-to-use capsules

Sugar-free

Designed specifically for runners

A mix of post-workout relevant elements

Easy to mix with any beverage

Vegan-friendly

Easy to digest

Non-constipating

Available in either capsules or gummies

Free of dairy, soy, and gluten

Free shipping on orders above $25

Non-GMO

No fishy aftertaste

100% wild-caught fish

Cons

Contains slightly more fat

Doesn’t dissolve fully when mixed

Contains sweeteners

Relevant to long runs only

Not created for hydration

May cause digestive issues

May cause digestive discomfort

No ingredients target pre-run or hydration

Not specific to runners

Has a distinct turmeric taste

No added vitamins for runners’ well-being

Mainly targets post-run recovery

Does not offer a full range of vitamins and minerals

Contains milk

Not suitable for children and pregnant women

Mainly aimed at female runners

Not suitable for people with liver disease and diabetes

How to Choose the Best Recovery Supplement for Runners

Picking the best supplements for runners involves considering their specific nutritional needs to support their training, performance, and recovery. Here’s how we choose recovery supplements before recommending them to you.

Quality 

We recommend scientifically based dietary supplements. We place value on products that have the highest quality attributes and give preference to products that have undergone independent third-party testing and certification. 

Price

Price is a key consideration when buying recovery supplements. We compare the cost per serving of the supplement. Cheaper supplements may not always provide the best value if quality is compromised. You can take advantage of bulk purchases, as some brands offer discounts on such purchases, which can reduce the cost significantly.

Brand reputation 

We recommend supplements from well-known and established brands that prioritize safety, quality, and transparency. We give preference to brands that provide detailed information about their sourcing, manufacturing process, and ingredients.

Effectiveness 

To assess the effectiveness of these products, we look for supplements with ingredients backed by solid scientific research and clinical trials. To determine the true efficiency of the items, we also examine reports from runners who have used them.

A Word From a Coach

The secret to rapid and lasting progress in a running journey is supplements that support your body and help it to recharge.

Make sure to consume running supplements that take care of your mental and physical health during all running stages: pre-workout, during the run, and after. The best supplements for runners should cover all these stages.

First, choose the product with ingredients boosting energy and oxygen levels to prepare your tissues and increase mental focus before the run. Caffeine, beetroot powder, and L-theanine should do an excellent job.

Then, look for ingredients such as essential amino acids that prolong exercise time, increase the fatigue resistance, and aid in effective muscle recovery and protein synthesis.

Last, ensure your supplements include runner-relevant vitamin groups, such as vitamins C and B. The goal is to replenish your body’s reserves immediately after you exhaust them.

Running is a perfect exercise to get fit, lose weight, improve mood, and enjoy a better life quality.

Support your body with the right supplements and experience an effective and enjoyable fitness journey.

Conclusion

The best supplements for runners should target all runner-relevant areas of the body: the cardiovascular system, joints, muscles, and bones. 

The right supplement can radically boost your physical performance and help you reach your running goals quickly without exhausting your body.

The running supplements on this list, including Orgain Organic Powder, Key Nutrient Electrolyte Plus, and SIS GO Energy, can promote your recovery and increase your energy on and after the run. The formula in these supplements covers all stages of running, and you can be sure that all your body’s recovery needs are satisfied.

Apart from these recovery supplements, you can benefit from other running supplements that target other runners’ needs, like energy boost, gut health, and hydration needs.

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Isabel-Mayfield-health-reporter
Written by Isabel Mayfield
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: January 3, 2024
12 min read 1508 Views 0 Reviews
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