# Bonus Episode: Recovery Supplements That Actually Work (and What to Skip)

Page: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/bonus-episode-recovery-supplements-that-actually-work-and-what-to-skip
Text version: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/bonus-episode-recovery-supplements-that-actually-work-and-what-to-skip.md
Podcast: [Half Marathon Training Plan Podcast](https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423)
Published: 2026-01-15T13:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/coach-chris2/episodes/Bonus-Episode-Recovery-Supplements-That-Actually-Work-and-What-to-Skip-e3dhokj
Audio file: https://anchor.fm/s/10b51514c/podcast/play/113877075/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-12%2F059cd1ba-4b56-53fb-b458-ecc26a5074c2.m4a
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JSON: https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/bonus-episode-recovery-supplements-that-actually-work-and-what-to-skip
Duration seconds: 717

## Resource

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Recovery supplements are confusing on purpose. Search “runner recovery” and you’re told you need magnesium, BCAAs, tart cherry, collagen, fish oil, and a dozen powders you can’t pronounce. In this bonus episode of the Half Marathon Training Plan Podcast , Coaches Chris and Maya cut through the noise and explain what actually helps runners recover — and what most people can skip. We start with the foundation of recovery: Why sleep, calories, and training load matter more than any supplement Why supplements support good habits but can’t fix bad ones Then we break down the simple, science-backed "Runner's Recovery Stack" : Magnesium: For sleep quality, muscle relaxation, and nervous system support Protein: For muscle repair, with a food-first approach and smart use of powders Electrolytes: For long, hot, or high-sweat runs Omega-3s (EPA & DHA): How high doses can reduce muscle damage and speed functional recovery We also explain why popular supplements like BCAAs are often redundant, and why promising new compounds should be approached cautiously. 📍 The Specific Products We Recommend: Stop guessing at the drug store. Here are the specific brands and dosages we trust: The Full Guide: The Best Recovery Supplements for Runners (Read the Article) Magnesium: Best Magnesium for Runners Review Protein: Best Protein for Recovery Runner Tip of the Week: If you’re looking for a supplement to fix poor sleep, under-eating, or stacked hard training days — that supplement doesn’t exist. Fix recovery first. This episode is designed to help runners simplify recovery, avoid wasted money, and focus on what actually works.

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