Supplements play a very important role in filling the gaps in runners’ nutrition to help with their running performance, recovery, cognitive development, and overall health & well-being.

Currently, the supplements marketed for runners can be overwhelming. Supplement companies use a variety of marketing tactics & this can make it difficult for runners to determine which supplements are truly beneficial. In this episode, we demystify the supplements for runners.

We have discussed various topics on Supplements including:

• Nutritional Foundation for Runners


• Common nutritional deficiencies in runners that need supplementation


• Why and When to take supplements


• Pre-Run Supplements


• During Run/Race Supplements


• Post Run Supplements


• Periodization of Supplements

Guest Intro

Mihira Khopkar

Mihira has been a National Gold medalist in Swimming and has trialed for the Common Wealth Games 2010 in Synchronized Swimming. Mihira is the Lead Sports Nutritionist at Sir H.N. Reliance Foundation Hospital through which she has been working with Asian, Common Wealth, and Olympic athletes.

She has been working in the field of nutrition  for the last 5 years specifically in sports nutrition alone. Her work includes interacting with national coaches, periodizing nutrition meal plans, athlete consultation to setting up daily high-performance menus at various sporting academies, supplement recommendations to athletes and federations as well as conducting group sports nutrition education sessions.

Mihira is an avid writer on Health, Sports Nutrition & Lifestyle with various magazines, websites, and newspapers. She is actively involved in research concerning sports nutrition, obesity & metabolic syndrome and has presented papers at both National and International conferences along with being a speaker at various sports science conferences.

She is a visiting faculty for Sports Nutrition at Exercise Science Academy (ACSM Accredited), Nirmala Niketan College of Home Science and SVT College of Home Science and aims to educate & provide optimum nutritional guidance to individuals to improve and maintain maximum performance, prevent injuries, and maintain immunity throughout life.

Related Resources

Supplements for Endurance Runners

Faster Stronger Higher, A One Stop Nutrition Framework ; book by Mihira Khopkar

Related Podcast Episodes

Nutrition for Runners

How to Fuel for a Race

Running & Hormonal Health

Running & Heart Health