The Best Recovery Supplements for Runners: A Complete Guide

a runner in the mountains

As anyone knows, exercise can be difficult. But did you know that some studies suggest that even a simple 20-minute walk per day can have immense health benefits for longevity? 

In today’s get-up-and-go lifestyle, running stands out as not just a form of physical exercise, but also as a pathway to personal well-being and mental clarity. 

However, with the physical demands it places on the body, recovery becomes as important as the run itself. This is where the role of natural recovery supplements becomes crucial.

Whether you're a seasoned marathoner or someone who jogs for personal fitness, understanding how to aid your body in recovery is key to maintaining your health and improving performance. 

Key Takeaways 

  • Importance of Recovery in Running: Recovery is as crucial as the running itself. The physical demands of running necessitate a focus on effective recovery strategies to maintain health and improve performance.
  • Top Recovery Supplements for Runners: Protein Powders (Whey or Plant-Based), CBD + THC, Branched-Chain Amino Acids (BCAAs), Omega-3 Fatty Acids, Magnesium, Turmeric (Curcumin), and Creatine. Among other benefits, these supplements are highlighted for their roles in muscle repair, inflammation reduction, and energy production.
  • Individualized Approach and Holistic Recovery: It’s advised that everyone conduct thorough research and consult healthcare professionals before starting any supplement routine. The importance of a balanced diet, proper hydration, and adequate rest is also underscored as foundational elements of any recovery regimen.

Ready, set, run – and recover better naturally! 

Top 6 Recovery Supplements for Runners

1) Protein Powders (Whey or Plant-Based)

Essential for muscle repair and growth, protein powders can be a quick and convenient way to support recovery after a run. Whey protein is popular for its high biological value, but plant-based options like pea or rice protein are excellent for those following a vegan lifestyle.

2) CBD (and microdosing THC)

orange cbd and thc gummies


CBD is a non-psychoactive compound found in cannabis. It's known for its anti-inflammatory, analgesic, and muscle relaxant properties.

CBD may help reduce inflammation and muscle soreness, aiding in quicker recovery after strenuous runs. Several studies suggest that it can be beneficial in managing pain, especially joint or chronic pain that runners may experience.

THC is the psychoactive component of cannabis and when taken in small, micro doses alongside CBD can further reduce inflammation and boost recovery.

Though we recognize this is not for everyone, by combining THC with CBD, your body takes advantage of the 'entourage effect,' where these compounds work synergistically for enhanced overall benefits. 

More research is revealing the anti-inflammatory effects that cannabinoids like CBD and THC can have, and how they interact with our body's own endocannabinoid system.

3) Branched-Chain Amino Acids (BCAAs)

    These are crucial amino acids (leucine, isoleucine, and valine) that the body cannot produce on its own. BCAAs support muscle recovery, reduce muscle soreness, and improve exercise performance.

    4) Omega-3 Fatty Acids (Fish Oil or Algal Oil)

      Known for their anti-inflammatory properties, omega-3 fatty acids can help reduce muscle soreness and speed up recovery. While fish oil is a common source, algal oil is a plant-based alternative that offers similar benefits.

      5) Magnesium

        This mineral plays a vital role in muscle function, nerve transmission, and energy production. Magnesium can help reduce cramping and improve muscular recovery post-exercise.

        6) Turmeric (Curcumin)

          red cbd softgels

          Turmeric, particularly its active component curcumin, is renowned for its anti-inflammatory and antioxidant properties. It can help in reducing inflammation and pain associated with intense physical activities like running.

          7) Creatine

          Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized in the human body. It plays a critical role in energy production, particularly in high-intensity, short-duration activities. Creatine can show powerful properties for recovery including:

          • Enhanced muscle recovery
          • Reduced muscle damage and inflammation
          • Improved glycogen storage
          • Hydration and muscle cramp prevention

          Runner Recovery Review: Can Natural Supplements Benefit Runners?

          While these supplements can be beneficial, it's crucial for runners to do thorough research and consult healthcare professionals. Each individual's response to supplements can vary, and what works for one may not work for another. 

          Remember, a balanced diet, proper hydration, and adequate rest are foundational to any recovery regimen.

          Disclaimer: None of what is published on is intended to be professional medical advice. Consult your health practitioner regarding any medical treatment or diagnosis.



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