Best supplements for overweight runners

As a runner training for a half-marathon, some supplements can help with endurance, recovery, and overall health. Supplements are meant to be a supplement to a balanced diet. But just because you take supplements does not mean that you can cut out the veggies. While training for a marathon, you are putting additional stress on your body, so supplementation is extremely beneficial.

What are the best supplements for heavier runners?

There are so many supplements out there, it’s hard to know which ones are beneficial and which ones are total crap.  It’s my goal to give you some insight into the best supplements for runners.

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Multivitamin, one of the best supplements for runners

A daily multivitamin will cover your essential nutrients for the day. It helps provide the nutrients and minerals your diet may lack. I like multivitamins derived from whole foods rather than synthetic materials. Read the labels and look for words like “whole foods,” “plant-based,” or “organic.”

Fish Oil

You may have seen these clear yellow capsules in the stores or heard about the benefits of fish oil from a friend.  Fish oil contains an essential fatty acid called Omega-3. It is needed for healthy cell walls, nervous system function, immune function, and, as a runner, it helps with inflammation.

Healthy fats are great supplements for overweight runners

Without delving too deep into the science of nutrition, just know there are good fats and bad fats, and fish oil has good fats. The issue is that there are only a handful of foods that contain significant amounts of omega-3’s. This is why supplementing is important. When looking at different fish oils out there, try cod liver oil. This is a great source of omega-3.

As a word of caution, when I first started taking fish oil supplements, I had the world’s worst burps. I even offended myself. So if it comes out in burps, you can be sure it will also be offensive coming out the other end, if you know what I mean. Consider yourself warned.

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Probiotics

According to many recent studies, your physical and emotional well-being is now believed to be directly linked to your gut.

In your digestive tract are things called microbiomes, which are good, health-promoting bacteria. These good bacteria determine how efficiently your system runs, including your metabolism, nutrient absorption, immune health, inflammation, and many more. The foods we eat tend to introduce bad bacteria into our guts. This is why we supplement with probiotics to help tip the balance back to good bacteria.

When you take a daily probiotic, it will help your digestive tract by boosting the good bacteria, which translates into fewer port-a-potty stops, a stronger immune system, and improved weight. If your gut is healthy, your whole body is healthy.  

When shopping for a good probiotic, look for the following:

• B. longum helps maintain the integrity of the intestinal wall.
• L. acidophilus, which supports nutrient absorption and helps with dairy digestion.
• B. bifidum assists in the breakdown of complex carbohydrates, fats, and proteins into smaller parts that the body can use more efficiently.

Whey Protein

The good thing about whey protein is that you can find it anywhere. There are a ton of supplement sites, like bodybuilding.com, that sell a myriad of brands and flavors. And it is fairly inexpensive, too. Whey protein is low in calories and a great source of high-quality protein and amino acids. Whey protein powder is a great addition to a morning fruit and veggie smoothie to provide a targeted nutritional boost. Following a run is the best time to consume whey protein because it helps your body’s muscle recovery. This is why whey is one of the best supplements for runners.

Zinc is one of the most perfect supplements for heavier runners

What is zinc all about?

Zinc is a mineral that works with enzymes in our body involved in metabolism. When training for a marathon, you will deplete zinc simply by running. As with the other supplements discussed, zinc also helps maintain a healthy immune system.

Iron is one of the greatest supplements for chubby runners

Iron supplements are particularly relevant for female runners, who are more likely to suffer from iron deficiency than men.

This is due to a loss of blood every month.  Menstruation increases the odds of becoming anemic, which just means you don’t have enough iron stored in your blood.

Most runners only become aware of iron deficiency when they feel fatigued on an ongoing basis. Fatigue can be detrimental to your endurance and make even a simple run feel like a long, difficult endeavor.

If your iron levels are even a little low, you should consider taking an iron supplement.

Try ferrous sulfate.

• For men 10 grams per day, and women should aim for 15.
• Due to iron’s important role in delivering oxygen to the muscles, it is believed to help improve VO2 max, which can boost overall performance.
• Consult your doctor about dosage and individual needs.

These supplements for chubby runners will be beneficial to your running efforts as you train for a marathon.

Creatine

Creatine is one of the most scientifically valid supplements for running health in the market. Creatine contains glycine and arginine, essential amino acids. Your body creates about 1 gram per day through an average American diet.

In its most common form, creatine monohydrate has been studied the most extensively and is also the least expensive form you can get.

Creatine has been shown to benefit elite athletes in high-intensity exercise, like cycling, swimming, and even runners. It also has several other benefits including:

• Cellular hydration
• Protein synthesis
• Fat loss
• Mental clarity and cognitive function

Here are some more benefits, analysis, and how to use creatine as an overweight runner

Caffeine usage for overweight beginners

Caffeine enhances mental alertness, helps to increase the body’s ability to convert fat into usable energy, and improves coordination and reaction time.

It also helps to make running feel easier.  A cup of coffee or an energy drink pre-run helps give a boost to an early morning training run. You may have heard concerns about caffeine’s diuretic effects. You’d be surprised to know that exercise actually counteracts those effects.

Caffeine is absorbed quickly into the body, and its effects last for hours. So you should take it immediately before or even during a run.

Recommended intake per day is about 550 milligrams, which is equal to about five cups of coffee.

Final thoughts on supplements for overweight runners

As you increase the mileage of your training, you are tearing your body down, breaking down the muscle fibers in your legs, leaving yourself vulnerable to illness. When you add these supplements for runners, you are adding back the nutrients lost, strengthening your immune system, and building muscles.  This will help you become the best runner you can be.