Seven science-backed supplements to help you after hard runs

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7 science and evidence-based supplements to help you crush your recovery

Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly recover.

Learn about the top 7 science-proven supplements for better run recovery here.

Disclaimer – We are not your nutritionist/dietician! This is all fun and entertaining information. Nothing more. Take these if you’re healthy and consult with a medical professional. This doesn’t replace real food. 

Electrolytes: The Essential Minerals

Have you ever felt dehydrated during or after a run even though you drank enough water? That’s because when you sweat, you lose essential minerals called electrolytes.

And it’s a double negative effect if you are a heavy sweater like me.

Side Note – I can lose up to 2300 mg in a 1-hour hot summer run. For reference, the FDA in the USA says 2000mg is what a normal person should be consuming a day. I would need 2x or 4,600 mg of sodium to replace that. That’s CRAZY!

Calcium, potassium, magnesium, and zinc are some of the most important electrolytes that you need to replenish after a hard workout. You can get electrolytes from foods like bananas and spinach, but sometimes it’s hard to get enough through your diet alone. That’s where supplements come in. Obviously putting more sodium chloride (salt) in your food is a start. Try taking an electrolyte pill or adding an electrolyte powder to your water bottle to help you stay hydrated and perform your best.

Vitamin D: The Sunshine Vitamin

Vitamin D is essential for strong bones and a healthy immune system. But did you know that it’s also important for runners? Vitamin D helps your body absorb calcium, which is important for bone health. It also helps with muscle function and can even improve your mood. Unfortunately, many of us don’t get enough vitamin D from the sun, especially during the winter months and especially if you are dark skinned. That’s why taking a vitamin D supplement can be a great way to make sure you’re getting enough.

Fish Oil: The Omega-3 Powerhouse

Fish oil is rich in omega-3 fatty acids, which are essential for heart health and brain function. But did you know that omega-3s can also help with muscle recovery? Studies have shown that taking fish oil supplements can help reduce inflammation and muscle soreness after a hard workout. Plus, it’s great for your overall health.

Glucosamine: The Joint Protector

If you’re a runner, you know that joint pain can be a real problem. That’s where glucosamine comes in. This supplement is commonly used to reduce joint pain and inflammation. It works by helping to rebuild the cartilage in your joints, which can wear down over time. If you’re experiencing joint pain, talk to your doctor about whether glucosamine might be right for you.

Collagen: The Skin and Joint Protector

Here’s another supplement that can help with joint pain: collagen. Collagen is a protein that is essential for healthy skin, hair, and nails. But it’s also important for joint health. As we age, our bodies produce less collagen, which can lead to joint pain and stiffness. Taking a collagen supplement can help rebuild the collagen in your body and reduce joint pain.

Creatine: The Muscle Builder

If you’re looking to build muscle and improve your performance, you might want to try creatine. This supplement has been shown to increase muscle mass and strength, as well as improve your overall athletic performance. It works by providing your muscles with more energy, which can help you push through tough workouts.

Broccoli Sprouts: The Antioxidant Powerhouse

Last but not least, we have broccoli sprouts. You might be surprised to learn that these little sprouts are packed with antioxidants that can help protect your body from damage caused by free radicals. They’re also a great source of vitamins and minerals that can help support your overall health.

There it is – the top seven supplements for runners. Remember, supplements are just one piece of the puzzle. You still need to train smart, train enough (fast/long without burning out), eat a healthy diet, get enough rest, and listen to your body. But if you’re looking to take your running to the next level, these supplements can literally SUPPLEMENT your goals.

Train Smart, Race & Live Easy.

Episode Timetamps of What You Will Learn

  • 2:17 | How non-science-based supplements could actually help you
  • 5:04 | How you can drink too much water and decrease performance
  • 7:01 | Another reason why Daren likes his supplements
  • 8:19 | Electrolytes
  • 10:38 | Vitamin D
  • 13:44 | Fish Oil/Omega 3 Oils
  • 18:31 | Glucosamine
  • 22:07 | Collagen
  • 26:19 | Creatine
  • 32:24 | Broccoli Sprouts
  • and more!

Notable Quotables

“More people have died from drinking too much water than being dehydrated.” (This is called hyponatremia)

“New studies have shown taking protein during long events helps performance.”

“If there is no money to be made for the supplement they won’t do the research.”

“Science changes its mind. it’s not an absolute truth. now i know more information.”



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This episode is brought to you by NRG – Coaching which is Mike Trees’ coaching service. Mike coaches beginners to pros and all levels in between.

No one is too fast and no one too slow. They just want a desire to learn and improve.

They focus on 1,500m to marathon running and triathlon training.

NRG Coaching is constantly overbooked, so Instagram and this new podcast venture gives Mike and the rest of his NRG coaching team a way to reach out to more people.

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Original Music Used Here