Whether you enjoy laps in the pool, hours in the saddle, or running around a track (perhaps you do all three), you need to take care of your body. But we’ll presume you already knew that!
Endurance athletes are known for their high volumes of training. So, you need the right vitamins and minerals to function your best, avoid illness, decrease recovery time between sessions, and improve performance.
We know how important each training session is - you need to get the most out of it. But to do that, you need the best supplements for endurance athletes.
With this in mind, this blog post will highlight the top supplements for endurance athletes, allowing you to perform your best day in and day out.
Why are supplements important when you are an athlete?
We obtain most of the necessary vitamins and minerals exclusively through diet.
But if you have dietary restrictions or preferences, or just don’t eat certain foods regularly, then you could be depriving your body of essential nutrients.
Endurance athletes often take micronutrient supplements to correct vitamin and mineral deficiencies, improve recovery and immune function, and enhance performance, as stated in this 2021 review study in the journal of Food and Chemical Toxicology.
You need the right vitamins and minerals in the right quantity to increase performance, reduce muscle soreness, and gain that competitive edge you’re most definitely looking for.
Sounds good? Continue reading to find out what vitamins and minerals we recommend for endurance athletes.
What vitamins and minerals should endurance athletes take?
If you’re looking to improve your endurance performance, but you’re new to supplements You might be asking yourself where to begin. Our advice is to keep it simple.
We know the world of supplements can be overwhelming and challenging to navigate. We’ve put together a short list of the best supplements for endurance athletes below:
1. Sport & Endurance probiotics
2. Magnesium
3. Vitamin D3
4. Vitamin B
5. Zinc
1. Sport & Endurance probiotics
Probiotics are live microorganisms that have health benefits when consumed, as mentioned in the article from the National Center for Complementary and Integrative Health. Probiotics stimulate the growth of select microorganisms - usually taken to improve health and immune function.
Our Sport & Endurance probiotics contain a bunch of ingredients for endurance athletes, including magnesium, vitamin C, B2, and D3.
Try the DESEJR® Sport & Endurance probiotics.
2. Magnesium
Magnesium plays a critical role in the human body, responsible for many biochemical reactions and even exercise performance, as stated in this 2017 study. The essential mineral is also involved in the conversion of muscle glycogen to glucose, creating energy for you to use when training.
The body does not naturally create magnesium, so you need to consume it via diet or supplementation.
A lack of magnesium may negatively impact energy production, muscle contraction, relaxation, and other bodily processes.
So, eat your kale or take your magnesium supplements. It’s not a mineral to be deficient in.
Try the DESEJR® Magnesium Tri Complex.
3. Vitamin D3
The importance of vitamin D is ingrained in all endurance athletes' minds. And if it’s not yet, then it will be stuck in your head after you finish reading this article.
A vitamin D deficiency may lead to weak bones, a more vulnerable immune system, below optimal muscle function, and other adverse side effects.
Vitamin D3 supplements ensure you get the recommended amount of D3 for optimal health and recovery, so you can do what you do best: go long, whether on the bike, lacing up a pair of trainers, or back in the pool for a few more laps.
Try the DESEJR® Vitamin D3 + K2 1.000 I.U.
4. Vitamin B
A vitamin B deficiency for endurance athletes may result in slower recovery between sessions and a lack of overall performance, as mentioned in this 2006 study.
Getting vitamin B through diet is relatively easy - you’ll find the vitamin in whole grains, meat, and legumes. However, a vitamin B supplement is the best way to get your daily mix of essential B vitamins.
Try the DESEJR® Vitamin B Complex.
5. Zinc
The zinc mineral is essential for many bodily processes, from regular immune function to skin health and metabolism.
A deficiency in zinc may lead to unexpected weight loss, latent fatigue, an increased risk of osteoporosis (weak bones), and even decreased endurance, as suggested in this 2012 study.
Try the DESEJR® Zinc Bisglycinate.
A few tips to help you achieve a balanced diet
As an endurance athlete, you must get the necessary vitamins and minerals. And while you can get most of the essentials through supplementation, we’d also recommend following a balanced diet.
A diet containing a mix of foods, fruit and veg, animal products (if you eat them), or meat-free alternatives ensures you get the essential nutrients through food.
We recommend the following tips to achieve a balanced diet:
- Follow the 80/20 rule
- Eat varied meals
- Keep a food journal
Follow the 80/20 rule
The 80/20 rule has been around for years, but it can also be used for endurance athletes. Every day you can eat a balanced diet full of essential nutrients 80% of the time and then treat yourself the remaining 20%.
That doesn’t mean you should treat yourself to a pizza daily (be sensible with it). This method is great for sticking with a diet/lifestyle change for lasting results that do not result in binge eating.
Eat varied meals
Bodybuilders love chicken and rice, and endurance athletes love pasta. Correct? Kind of.
As an endurance athlete, you should eat varied meals consisting of different foods. For example, add a serving of oily fish once a week, try new vegetables, and get plenty of colour on your plate (typically, the more colours, the more nutritious a meal).
Mixing up your meals ensures you receive the essential vitamins and minerals. Also, don’t forget to drink plenty of water and avoid sugary drinks where possible.
Keep a food journal
A food journal is an excellent way to monitor your food intake and how that food makes you feel.
You can use various apps to track your meals, including the popular MyFitnessPal.
Tracking what you eat is likely to make you more accountable - you also have a much broader overview of what you're fuelling your body with for performance.
When it comes to race day, this nutritional info is vital.
Frequently asked questions
Should endurance athletes take creatine?
Many people think creating is only for bodybuilders. But this is not true - creatine can improve endurance performance.
What is the best endurance supplement?
There is no best supplement for endurance athletes. But there are a few vitamins and minerals we’d recommend. These include sports & endurance probiotics, magnesium, vitamin D3, vitamin B, and Zinc.
