<div>"But…you’re a runner…you use supplements?"<br /><br /></div><div>YES! Of COURSE! Supplementing isn’t just for bodybuilders, "workout freaks", and "pros" - it's for <i>everyone.</i>&nbsp; This list is particularly good for runners, but even if you don't consider yourself to be one...anything on this list will still benefit you!</div><div></div><a name='more'></a><br /><div><b>Fish Oil</b></div><div>These are most easily found in fish, like salmon. If you, like 65% of runners out there, don’t enjoy seafood 2 or 3 times a week…you probably aren’t getting enough Omega 3 fatty acids. Take fish oil for that! Fish Oil (and the Omega 3’s you get from it) <a href="http://running.competitor.com/2014/02/nutrition/lets-talk-fish-oil_23193" target="_blank">helps reduce damaging inflamation</a>. Fish oil is also a good source of the healthy fats your body needs. EPA and DHA are the Omega 3 Fatty Acids found in Fish Oil that you’re looking for, so make sure the one you pick up has at least 500mg EPA/DHA combined.<br /><br /><b>Iron</b><br />Iron is a tricky one. It’s vital for producing hemoglobin, which is a part of your red blood cells responsible for carrying oxygen to muscles. If you’re low on iron, your muscles might not be getting enough oxygen, which can leave you feeling tired, fatigued, and overall much weaker than you should. Why did I say Iron is tricky? While too <i>little</i> leaves you fatigued...too <i>much</i> iron in your system is toxic. You should <b>absolutely</b> consult a doctor on this one – get your iron levels tested once a year and if you’re low, then get an iron supplement. Most people will get what they need from their regular diet…but best to know anyway.</div><div><br /><b>Calcium</b></div><div>This one should be a no-brainer. Calcium = Strong bones. Strong bones mean you’re less prone to stress fractures and bone breakage. Running is high impact, right? Probably best to make sure your bones are as strong as they can be so they can take the pounding you’re giving them on that pavement, eh? Thought so. Easy.</div><div><br /></div><div><b>Glucosamine &amp; Chondroitin (&amp; MSM)</b></div><div>No, this is not just for your grandpa suffering from arthritis. As a runner it is vitally important to take care of your joints. Your ankles, hips, and ESPECIALLY your knees are doing an awful lot of work to keep you moving forward at top speed. As with any good machine, you keep it well-lubricated and protected to ensure top performance day in and day out. It helps to regenerate cartilage and has an anti-inflammatory effect. Taking Glucosamine &amp; Chondroitin will also help protect against future cartilage breakdown. It’s going to take some time to do it’s work…this isn’t a 24 hour turnaround. If you give it time, it’ll reward you well. Take a lesson from grampy – keep your joints working correctly and protect them for the future.</div><div><br /></div><div><b>Co-Q10</b></div><div>Co-enzyme Q10 is one many have heard of but don’t actually know what it does. Co-Q10, in short, is vital for energy production and fat metabolism. Co-Q10 also aids in recovery! Your body will convert Co-Q10 into a powerful anti-oxidant which is important in helping reduce free-radicals. That’s a good thing – trust me.</div><div><br /></div><div><b>B Vitamins</b></div><div>B Vitamins are key for energy production. Many people out there (including those who don’t work out) will take B Vitamins or even see a doctor for a B Vitamin injection to increase energy levels and supplement their system. Many athletes, especially runners, end up deficient in these vitamins for a number of reasons. This is a great thing to supplement to ensure you’re at your peak. </div><div><br /></div><div><b>Vitamin D</b></div><div>Vitamin D is essential for your body to be able to process calcium. The vast majority of people can get all the vitamin D they need from simply GOING OUTSIDE! 15 – 20 minutes of direct sunlight can give you everything you need. Why am I mentioning this? I want you to remember to actually get out there! Get your strength training done in the gym...then get outside!</div><div><br /><b>Whey Protein</b></div><div>Whey Protein isn’t just for body builders in their post-workout shake – it’s for everyone! Whey protein is an easily/quickly-digested protein source for your fuel-hungry muscles. Whey protein can be added to things you’re already eating as a way to boost protein intake, and a whey protein shake after a run can be just what your tired muscles need to aid in recovery. Just because you didn’t pump serious iron doesn’t mean you don’t need a recovery shake…pavement/trail/obstacles are just as solid a form of punishment!</div><br /><div><b>Branched Chain Amino Acids (BCAA's)</b></div><div>BCAA's do a few important things for you, but the short explanation is...they provide the building blocks of muscle growth and regeneration. BCAA's found in supplements (like my current favorite - Elite Recoup by Dymatize) are, generally, readily available for your body to absorb...no waiting for digestion. What does that mean? It means BCAA's are not only a great post-workout supplement, but are great for pre or intra (during) workout as well!<br /><br /></div><div>There you have it - a plethora of supplements that should be in not just any <i>runner's </i>regimen, but any health conscious individual out there <b>period</b>. <br /><b><br />*DISCLAIMER* -&nbsp;</b>As you may or may not know, supplements aren't generally regulated by the FDA and effectiveness, recommended dose, etc is usually determined by independent research. Everything here is my own opinion and based on my own research. I <i>urge you </i>to also do YOUR own research. Assess your needs and find what will work best for you.</div>