Protocol · Athletic Performance
Runner's Health and Performance Support Protocol
Iron and Vitamin D are the core of this stack, with 8 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Runner's Health and Performance Support.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
10 supplements · none graded yet
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Iron | Amount listed: 18–65 mg daily if ferritin <50 ng/mL (with vitamin C; test before supplementing) | Runners at high risk of iron deficiency from foot-strike hemolysis, sweat, and GI losses; essential for oxygen transport | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily (maintain >40 ng/mL) | Supports bone health and muscle function; deficiency linked to stress fractures common in runners | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Calcium | Amount listed: 1,000–1,500 mg daily (from diet + supplements) | Essential for bone health; works with vitamin D to prevent stress fractures | Not graded yet | ||
| Omega-3 Fatty Acids | Amount listed: 2–3 g EPA+DHA daily | Reduces inflammation and muscle soreness; supports recovery between runs | Not graded yet | ||
| Beetroot Juice | Amount listed: 500 ml (or ~400 mg nitrate) 2–3h before race/hard workout | Dietary nitrates improve running economy and endurance performance | Not graded yet | ||
| Caffeine | Amount listed: 3–6 mg/kg 30–60min before race/hard session | Improves endurance performance; reduces perceived effort; well-studied in runners | Not graded yet | ||
| Tart Cherry | Amount listed: 480 ml juice or equivalent extract for 5–7 days around hard training/racing | Reduces muscle soreness and inflammation; accelerates recovery after long runs | Not graded yet | ||
| Collagen | Amount listed: 10–15 g collagen peptides with vitamin C before runs | Supports connective tissue health; may help prevent running injuries to tendons and joints | Not graded yet | ||
| Magnesium | Amount listed: 300–400 mg daily | Lost through sweat; supports muscle function, energy production, and recovery | Not graded yet | ||
| Electrolytes | Amount listed: 300–600 mg sodium per hour during runs >60 minutes; more in heat | Replace sodium and other minerals lost in sweat during long runs | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
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How this protocol works
In plain language
Running places unique demands on the body - repetitive impact stress, high energy expenditure, significant sweat losses, and increased oxygen demands. Runners face specific nutritional challenges including iron deficiency (from foot-strike hemolysis, sweat, and GI losses), bone stress injuries, and recovery from high training volumes.
NUTRITION FUNDAMENTALS FIRST: Before supplements, ensure:
- Adequate calories: Not fueling enough is the #1 nutrition mistake in runners
- Sufficient carbohydrates: Primary fuel for running; ~5-10g/kg/day depending on volume
- Adequate protein: ~1.4-1.8g/kg/day for recovery and adaptation
- Proper hydration: Start runs hydrated; replace fluids during and after
Iron* is critical for runners. Studies show 15-35% of female runners and 5-10% of males are iron deficient. Ferritin should ideally be >50 ng/mL for optimal performance. Always test before supplementing - excess iron is harmful.
Vitamin D and Calcium* are essential for bone health. Runners, especially women, are at high risk for stress fractures. Maintain vitamin D >40 ng/mL.
Beetroot Juice* contains nitrates that improve running economy by 1-3% - a meaningful improvement for racing.
Caffeine* is the most proven performance enhancer for endurance running. It reduces perceived effort and improves time to exhaustion.
Omega-3s and Tart Cherry* support recovery and reduce the muscle soreness that comes with high training volume.
Collagen* may support tendon and ligament health, potentially reducing injury risk.
Electrolytes* (especially sodium) are essential for runs over 60 minutes, particularly in heat.
Expected timeline: Iron takes 8-12 weeks to improve ferritin levels. Acute supplements (caffeine, beetroot) work within hours. Chronic supplements (vitamin D, omega-3) provide benefits over weeks to months.