Whether you’re training for a race or just love running to boost your mood, proper recovery strategies are key to keeping you moving year after year. Your body needs to repair muscle fibers, replenish glycogen stores, and make neuromuscular adaptations – and good running recovery techniques will help this to happen. It can also reduce injury risk and may improve performance.
Disclosure: This post is sponsored by NOW®. As always, all opinions are my own.
Disclaimer: This post was written and reviewed by Chrissy Carroll, RD, RRCA Running and USAT Level I Triathlon Coach. It is for general information only and is not intended to be individual nutrition advice. For questions about supplements, consult your MD or RD.
As a coach, there are five categories of recovery techniques that I encourage athletes to look at. We’ll be focusing on supplements today, but I wanted to share the others too:
- Strategic training – Ever heard of the saying “run slow to run fast”? Most of your miles should be done at a comfortable pace. Incorporating too much speedwork into your plan can prevent recovery from happening, increasing injury and burnout risk. Similarly, volume should be increased gradually over time, not excessively from week to week.
- Sleep – Probably the most underrated recovery strategy! Adults generally need at least 7-9 hours per night. Sleep has been linked to improved performance as well as numerous health benefits (like regulating hunger hormones, for example). If you’re not getting enough sleep, start there for recovery.
- Diet – A well-balanced diet that contains all three macronutrients (carbs, protein, and fat), with lots of produce that pack in phytochemicals, will help the body with recovery. Protein is particularly important for muscle recovery.
- Physical techniques – Professional massages, percussion massagers, foam rolling, cold water immersion, and saunas are all examples in this category. These may offer benefits for running recovery (though there are nuances with each as to when and how they’re beneficial).
- Supplements – Strategic supplements can help with recovery. Some supplements can support a diet that is lacking in a particular nutrient, like protein powder to help meet protein needs. Other supplements may offer compounds that are not part of your regular diet, but have recovery benefits.
Let’s dive into some of the best supplements for runners to optimize their recovery routine:
1. Protein Powders
Protein is a key nutrient for muscle repair and recovery, so it’s essential to get enough each day. This can be done through food alone, or in combination with a protein powder. Protein powders can be particularly valuable if you do not enjoy many high-protein food choices, and/or if you’re following a vegan or vegetarian diet.
Most runners need somewhere between 1.2 to 1.8 grams of protein per kilogram of body weight (around 0.55 to 0.8 grams per pound) each day, depending on their training regimen. Athletes trying to lose weight may need up to 2.3 grams of protein per kilogram of body weight (around 1.05 grams per pound), as studies among athletes suggest a higher protein intake can alleviate some of the loss of muscle mass during periods of reduced caloric intake.
You may be wondering if you need to eat protein immediately after your workout, and the answer (like so much in nutrition) is “it depends.”
Refueling immediately after a workout is most important for athletes doing two-a-day workouts, athletes who have fasted before their run, or athletes who are competing at an elite level.
For many recreational runners, your everyday diet will support recovery over the 24+ hours between this run and your next run. That recovery “window” is more like a giant garage door. However, if you don’t have a meal or snack planned for a few hours after a run, I still think it’s a good idea to have some source of carbs and protein in that time.
Given all the info above, here is where I think protein powders can be helpful for runners when it comes to recovery:
- Consider using protein powder at breakfast or snacks if you struggle to meet your daily protein needs. Meeting your overall needs plays the largest role in recovery. Breakfast tends to be the lowest protein meal of the day, but having a more equally spread protein intake throughout the day is optimal for muscular health and sport.
- Use protein powder in a post-workout snack when necessary, along with some source of carbohydrates. Smoothies can be quite convenient – just blend some frozen fruit, some type of liquid, a handful of greens, and a scoop of protein powder = easy post-run snack with carbs and protein!
I like NOW® Sports Whey Protein, which comes in vanilla, chocolate, or unflavored options. Whey protein is considered to have the highest biological value of any protein source. It is a naturally occurring source of a key amino acid, leucine.
If you do not consume dairy products, NOW® Sports Plant Protein Complex (in either vanilla or chocolate mocha) is a good option instead.
2. Electrolyte Replenishers
Electrolytes are minerals that carry either a positive or negative electrical charge when dissolved in water. They are essential for regulating the amount of water in your body, muscle contractions, maintaining acid-base balance, nerve impulses, and other important functions.
During a run, you lose electrolytes in your sweat. Sodium is lost in the largest quantities, but you also lose smaller amounts of potassium, calcium, and magnesium.
After a run, it’s a good idea to address those sweat losses by rehydrating (aim for 16-24 ounces of fluid for every pound lost during exercise) and replenishing some of these lost electrolytes. You can do this with water alongside foods that contain electrolytes, or you can do this using a hydration product that contains electrolytes.
I like NOW® Effer-Energy effervescent electrolyte tablets, as they’re convenient, taste great, and are easy to use. You just drop a tablet in the water, let it fizz, and then drink up. You can replenish fluid and electrolytes at the same time. They contain sodium and potassium, along with small amounts of calcium and magnesium, to support the losses in sweat.
3. HMB
HMB is a naturally occurring metabolite of leucine. It plays a role in regulating protein breakdown in the body.* As such, it may help preserve lean muscle tissue when paired with strength training (which all runners should be doing!).* This may support recovery by maintaining better muscular health.*
In addition, some older research specific to runners found that HMB supplementation resulted in decreased creatine phosphokinase and lactate dehydrogenase responses after a prolonged run, compared to the placebo group.* This suggests potentially reduced exercise-induced muscle damage, which could lead to better recovery.*
Additionally, a 2024 systematic review found that HMB supplementation was linked to improved endurance performance and VO2max.* The mechanism behind the performance improvement is unclear, but research suggests it could be due to changes in the mitochondria of the cell, or increased muscle tissue.*
NOW makes both HMB tablets and an HMB powder, depending on your preferences.
4. NOW® Sports R&R Rest and Repair
This product is a blend of several ingredients that may be beneficial for recovery.* HMB is a primary ingredient, already discussed above. I wanted to highlight two other ingredients in the formulation that may be helpful:
Tart Cherry Powder – Tart cherry products have gained popularity recently, and for good reason: some studies suggest they may play a role in performance and recovery.*
For example, in a 2022 study on runners and triathletes, the group receiving tart cherry powder supplements ran a 13% faster half-marathon pace compared to the placebo group.* The tart cherry group also had lower perceived pre-run soreness.*
Similarly, another study on resistance trained men found tart cherry supplementation was linked to less muscle soreness in certain thigh muscles after a squat workout, compared to the placebo group.* (Again, helpful as runners should also be strength training).
Melatonin – The R&R supplement also includes 5mg of melatonin, which may promote restful sleep and could play a role in performance.* For example, a study in male soccer players found that supplementing with 5mg of melatonin improved performance and offered some additional recovery benefits.*
Important: Because this supplement has melatonin, it should be taken an hour before bedtime. Use caution if taking any other products that affect sleep, or certain medications.
5. Omega-3 Fatty Acids
Omega-3 fatty acids are found in high quantities in fatty fish (like salmon). If you’re not eating fish regularly, you might consider a supplement instead. Omega-3 supplements may play a role in recovery.*
A 2024 systematic review on omega-3’s in physically active healthy adults concluded that EPA/DHA may benefit the post-exercise response, mitigate damage to the muscles, and/or decrease oxidative stress from intense exercise. However, the research is still unclear on the degree of benefit, dosage, and duration of supplementation.
That said, even outside of recovery, I think omega-3s are worthwhile to look into, particularly if you don’t eat fish regularly. Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.
I love – LOVE! – these omega-3 gummy chews. I’m a big fan of gummies (they feel like a treat!) and these have no fishy taste. Each gummy has 300 mg EPA and 225 mg DHA.
6. Creatine
Creatine isn’t just for weightlifters! Newer research is finding a variety of benefits with creatine supplementation.* While creatine is unlikely to boost long distance running performance, there is a potential role for recovery.*
In fact, a 2021 systematic review noted that creatine was “better than rest” for recovery after damaging or exhaustive exercise.* The benefits could be from decreased muscle damage or improved muscle function.*
There is research that exists specifically for running, too.* For example, one study suggested that creatine may prevent certain types of cell death after downhill running.* Another study suggested that creatine supplementation reduced cell damage after a 30-kilometer race.*
Also, research in the Journal of the International Society of Sports Nutrition notes that ingesting creatine with carbohydrates may help up-regulate glycogen resynthesis after training (aka storing carbohydrate in your muscles for energy). This could be important for athletes doing two-a-day training (like a morning run session and afternoon strength training, for example).*
If you want to try creatine, you could look into a creatine monohydrate supplement. There is no high-grade evidence indicating that other forms of creatine are more beneficial. Typically, creatine is started with a loading dose – usually around 20 grams per day for about 5 days, followed by 3 to 5 grams per day afterwards to maintain levels. However, you don’t have to start with a loading dose, especially if your goals are related more to running recovery rather than strength workouts.*
Additional Supplement Tips
If you choose to use supplements to support your recovery needs, here are a few additional tips to consider:
- Use a reputable brand: It’s pretty obvious that I’m a fan of NOW, but that’s not just because they’re a client. They are passionate about the quality of their products. Their labs conduct many tests to ensure the quality and purity of their supplements. The majority of their sports products are also Informed Sport certified, meaning you can be assured that each production run has been tested for banned substances. If you’d like to try any of the supplements mentioned, you can save 20% off your order of any NOW product with code CHRISSY.
- Consider timing: Sometimes it may be best to consume a product directly after a run, like rehydrating with an electrolyte supplement. In other scenarios, timing may vary – like needing to take the R&R supplement an hour before bedtime. Always check labels and/or with your dietitian to see what is recommended.
- Prioritize whole foods too: Supplements should always complement – not replace! – a balanced diet.
- Know your needs: Every runner should individualize their nutrition and supplement plan based on age, gender, weight, training routine, and medical conditions. It’s always smart to chat with a dietitian to figure out your exact needs.
The Bottom Line
Recovery strategies are key for both future running performance and overall health. Protein powder, electrolyte replenishers, and several other supplements can play a role in recovery. Remember, supplements are just one piece of the puzzle. Sleep, diet, rest days, and proper training are also all incredibly important.
Happy training and racing!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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