Completing a marathon or ultramarathon is an extraordinary physical and mental feat for most people, but the aftermath can leave your muscles sore, your body exhausted, your mind fatigued, and your energy reserves low. Effective recovery isn’t just about adequate rest; it also includes replenishing essential nutrients to support muscle repair, reducing inflammation, re-balancing testosterone levels, and helping you feel good and ready to run again more quickly. Here’s a guide on key post-run recovery supplements, incorporating insights from clinical research and the experiences of advanced runners.
1. Magnesium
Magnesium is vital for muscle recovery, preventing cramps and muscle stiffness by helping muscles relax. During long endurance events, magnesium is depleted through sweating, so replenishing it is key. Studies show that magnesium supports energy production, muscle repair, and relaxation—important components of post-run recovery.
Reddit Insight: User travyco mentions, “Magnesium, electrolytes & protein,” highlighting the essentials for recovery and hydration.
2. Vitamin D
Vitamin D plays an essential role in musculoskeletal health and physical performance in athletes. Low Vitamin D levels can cause muscle pain and fatigue, which makes it important for runners, especially those in lower-sunlight regions, to maintain adequate levels. Research suggests that adequate Vitamin D can help recovery by improving protein synthesis, hormone synthesis, immune responses, as well as cell turnover and regeneration
Reddit Insight: User ColumbiaWahoo shared, “Vitamin D since I live in an area that’s very cloudy during the winter,” highlighting the need for supplementation during darker months.
3. Iron
Iron is crucial for transporting oxygen in the blood, especially during long-distance running, where oxygen delivery to muscles is essential. Intense endurance training can deplete iron, causing fatigue and reducing performance. Iron is particularly important for female runners and those who don’t consume much red meat.
Reddit Insight: Redditor ColumbiaWahoo noted, “Iron since high mileage drains my levels even when I eat red meat daily,” emphasizing iron’s importance for endurance athletes.
1. Protein
Protein is fundamental to muscle repair, especially after a long bout of endurance exercise, as muscle fibres need amino acids found in protein to rebuild and strengthen. Protein shakes, rich in branched-chain amino acids (BCAAs), for example, offer a convenient post-run option for muscle recovery and soreness reduction.
Reddit Insight: User Intelligent_Use_2855 suggested, “Protein shake and carbs after a long or difficult session,” an effective approach to fuel immediate post-run recovery.
2. Creatine
Creatine is often associated with strength training but also benefits endurance athletes by aiding muscle repair. It helps produce rapid energy, essential for sustaining high-intensity exercise. Many runners find that creatine reduces their recovery time between challenging sessions.
Reddit Insight: Lafleur2713 shared, “Post run: protein, creatine, electrolytes,” a common combination that helps runners maintain balanced energy and muscle support.
3. Electrolytes
Electrolytes are necessary for muscle contraction, fluid balance, and reducing cramps. During a marathon or ultramarathon, sweating leads to heavy electrolyte loss, especially sodium and potassium. Replenishing them post-run helps reduce cramps and enhance hydration, crucial for recovery.
4. Tart Cherry Extract
Tart cherry extract has anti-inflammatory and antioxidant properties due to the fact that it is rich in polyphenols like anthocyanin. Research shows it can potentially reduce muscle soreness and inflammation after intense bouts of either endurance or strength exercise.
Reddit Insight: User newluminaries remarked, “Tart cherry extract before bed for recovery,” highlighting its value for muscle repair and restorative sleep.
Tongkat Ali (Eurycoma longifolia), a powerful adaptogen, supports the body’s response to physical stress, which is essential for high endurance athletes. Clinical studies on standardized hot-water Tongkat Ali root extract highlight its unique role in balancing cortisol and testosterone levels, which can significantly impact recovery. An imbalance of cortisol (high) and testosterone (low), common in intense endurance exercise, can result in a “catabolic” state, where muscle breakdown occurs – this can not only affect performance but may also leave endurance athletes with long-term injuries. Tongkat Ali’s ability to reduce cortisol while boosting testosterone promotes an “anabolic” state conducive to muscle repair, endurance, and sustainable performance.
2024 Clinical Study Findings:
According to a 2024 clinical study done by the Department of Nutrition, University of Utah, on high-endurance athletes, standardised hot-water Tongkat Ali root extract has been found to have ergogenic benefits in both young and older adults with doses as low as 50 mg/day, while higher doses (100 mg/day and above) promote healthy testosterone production. This study also reported a reduction in enzyme creatine kinase, an indicator of reduced muscle damage, as well as significantly lower cortisol levels. This balanced hormonal effect reduces the stress that intense endurance exercise imposes on the body and supports faster recovery. To round this off, Tongkat Ali’s potent antioxidant and anti-inflammatory properties make it a powerful natural supplement for shielding the body against oxidative stress, inflammation, and muscle strain as a result of tough endurance training or competitions.
Tongkat Ali’s adaptogenic benefits support endurance runners with not just enhanced physical recovery but also a natural defence against mental stress and burnout. Research shows it can improve mood and sustainably boost key neurotransmitters like dopamine, helping runners achieve an ideal balance of physical and mental recovery. This makes it easier to maintain a consistent training regimen with better focus, more motivation, and less downtime.
Here’s a sample recovery plan based on current research and real-world testing for marathon and ultramarathon runners:
Insights from Reddit reveal real-world experience with post-run supplements. Many runners recommend stacking supplements to cover different aspects of recovery based on your particular needs:
These insights reveal that many advanced runners focus on supplement combinations for hydration, energy replenishment, and muscle repair.
Post-run recovery is crucial for maintaining performance and avoiding injury over the long term, especially for runners engaged in frequent high endurance exercise. Supplements such as magnesium, protein, electrolytes, tart cherry extract, creatine, and potent adaptogens like standardised hot-water Tongkat Ali root extract provide a comprehensive approach to muscle repair, inflammation management, and fatigue. Real world testing on Tongkat Ali’s cortisol and testosterone-balancing effects shows that it offers unique benefits for endurance as well as power runners, supporting better performance, recovery, and overall well-being.
With a well-rounded post-run supplement plan, you can get back on track with ease, reduce inflammation, soreness, and continue improving your running performance—whether you’re an experienced marathoner, seasoned ultramarathoner, or weekend warrior.
If you are interested in experiencing the benefits of Malaysian single-origin standardized hot-water Tongkat Ali root extract for yourself, you can get your hands on our dose-optimized capsules, pure powder extract, or potent coffee, available worldwide with international delivery via DHL express.
Learn more about the best Tongkat Ali in the world, or reach out to us at any of our international offices if you have any queries or concerns.
Alex Kua leads AKARALI’s Global Partnership Community to help athletes, sports communities, and thousand of others optimize their well-being through evidence-based research that enables them to make better informed decisions. His legal and business consulting background underpins the rigorous data-driven approach in his writing – from hours of interviews, real-world performance data, and firsthand experiences of real people – offering actionable insights that connects clinical research, emerging health trends, and real-world applications. He is also an experienced researcher in herbal nutrition, with years of deep technical knowledge on Tongkat Ali (Eurycoma longifolia), including quality standards, industry benchmarks, lab tests, clinical trials, and the use of natural herbs by collaborating with top scientists, herbal experts, and nutritionists. As part of the core team behind AKARALI’s knowledge portal, he empowers people worldwide to access the benefits of high-quality herbal nutrition in a way that is effective, sustainable, and safe. He is also an avid runner, with regular participation in local sports communities and running events.
Our articles are third party reviewed by our panel of experts and medical advisors to ensure the facts are accurate and credible. These are validated against multiple source references which include but not limited to research studies, peer-reviewed journals, pre-clinical studies, clinical tests and other credible publications.
Our panel of medical advisors and experts are highly experienced in their individual fields. However, they do not provide any medical advice or recommendations arising from content published in this article.
Disclaimer:
The content published on this website is for educational purposes and should not be viewed, read, or seen as a prescription or constitute any form of medical advice. We recommend you consult your nearest GP or doctors before consuming Tongkat Ali or any products which contain Tongkat Ali. For further information, kindly refer to our Frequently Asked Questions (FAQ) for more information.
