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Endurance Supplements For Runners

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Maintaining a consistent pace for an extended period of time is vital for any long-distance runner, regardless of whether they are participating in a 10k or a marathon, in order to successfully finish the race.

Continuing with consistent training and adopting a nutritious diet can greatly enhance endurance; however, certain supplements may offer further advantages. Continue reading to discover five supplements that can potentially enhance your running performance by improving speed, stamina, and strength.

Do runners need to take supplements

Let’s consider if runners actually require supplements before we move on to discussing the top supplements for endurance runners.

Absolutely not! If you are consuming a well-balanced diet, there is no requirement for running supplements. By solely relying on food, you should be able to fulfill all of your nutritional requirements. Enhance your knowledge on healthier eating habits, and you will discover that dedicating time to cooking and eating adequately will significantly enhance your running performance.

Unless you’re a professional athlete who has the luxury of dedicating time to preparing nutritionally balanced meals on a daily basis, many runners find it challenging to do so due to their tight schedules filled with work and family commitments. Additionally, as runners, we exert more strain on our bodies, leaving room for potential deficiencies to gradually develop.

If we ignore nutrition, our immune system can become weaker, making us more prone to injuries, and eventually causing health problems. Therefore, if you are having difficulties meeting your dietary requirements through food alone or have experienced deficiencies in the past, it might be beneficial to consider taking supplements.

Exercise caution when it comes to embracing the latest trend in running supplements. An instance of this is the extensive promotion of Beta Alanine as a means of diminishing lactic acid levels. While multiple studies may indeed indicate its advantages for top-tier athletes, its impact is only substantial for runs lasting less than ten minutes. In the case of long distances, the impact is minimal.

The best supplements for endurance runners

Let’s explore the finest selection of supplements for endurance athletes now that we’ve gained knowledge about the appropriate situations and motivations for runners to enhance their exercise performance.

Pre-running supplements

To enhance your performance before embarking on a long run, consider incorporating some supplements into your daily diet.


Caffeine, a widely used stimulant among various athletes, including long-distance runners, has a notable impact on exercise performance. The significance of its effects is evident to the extent that certain organizations, including the National Collegiate Athletic Association (NCAA), have recently implemented restrictions on high doses of caffeine.

The levels of adrenaline and dopamine in the brain are elevated by caffeine, leading to enhanced alertness and concentration. It can provide a beneficial burst of energy before a morning jog, yet it also diminishes the perception of exertion and alleviates tiredness during a lengthy race.

Multiple studies have demonstrated that the consumption of caffeine has a beneficial impact on an athlete’s endurance in activities such as cycling, cross-country skiing, 8-kilometer run times, and time trials.

There is some evidence indicating that your genetic makeup could impact how your body processes caffeine, which in turn could determine how much caffeine enhances your endurance during physical activities. For optimal results, consume caffeine approximately one hour prior to running as it typically takes that long for its effects to reach their highest potential.


Believe that beetroot is a vegetable that should be avoided? Think again! It is actually one of the top sources of nitrates. Nitrates can be found in leafy greens, beetroot juice, and certain processed meats.

By enhancing the utilization of oxygen during exercise, they have been demonstrated to enhance endurance performance. The conversion of nitrates into nitric oxide by your body causes the widening of your blood vessels, enabling an increased supply of oxygen to your muscles.

To achieve the desired outcome, it is recommended to consume nitrate supplements for a duration of 5 to 7 days prior to a race. Opting for a nitrate shot is preferable, as consuming a considerable amount of beetroot juice would be necessary to obtain an equivalent dosage. The Beet-It shots effectively fulfill this requirement.

BCAAs, whey protein, and protein powders

If you are an endurance athlete preparing for a marathon or ultra race, it is conceivable to burn calories at a rate that exceeds your intake. Although this may not concern you if you are running to shed weight, it can pose an issue when excessive muscle mass is lost.

Sometimes, instead of solely relying on fat reserves for energy, your body can also break down muscle tissue. This is why certain runners opt for BCAA supplements, which are crucial amino acids essential for muscle growth and repair.

Although there is inadequate scientific evidence to verify the claimed effects of reducing muscle soreness, preventing muscle deterioration, and accelerating recovery time, it is probable that BCAA supplementation contributes to the development of lean muscle mass.

If you are a vegan runner and find it challenging to consume sufficient calories while training, taking BCAA supplements can certainly assist in preserving your lean muscle mass.

Getting enough protein from a conventional high protein western diet is usually sufficient for the majority of runners. However, vegans may struggle to regulate their protein intake, potentially leading to inadequate consumption. Plant-based protein powder presents a vegan-friendly option as an alternative to whey protein.

If you are a meat-eater or vegetarian, using whey protein made from milk powder is a cost-effective and superior option to increase your protein consumption. This form of protein digests quickly, is abundant in BCAA’s, and includes a complete range of amino acids.

Supplements for runners during races


Electrolytes play a vital role in the body as they are necessary for numerous functions such as regulating fluid balance, supporting nerve function, and facilitating muscle function.

Dietary electrolytes, such as potassium, sodium, calcium, and magnesium, play a vital role in initiating and maintaining the heart’s electrical impulses. Additionally, research indicates a connection between blood pressure and the intake of electrolytes through one’s diet.

By sweating during long-distance running, electrolytes are depleted, potentially causing dehydration and impaired performance. The use of a pure electrolyte powder, such as our Strawberry Lemonade Nakedade, allows runners to replenish the lost electrolytes. This aids in maintaining proper fluid levels and preventing dehydration, potentially leading to enhanced endurance.

Maintaining optimal levels of electrolytes can also enhance blood pressure and assist in regulating heart rate. Runners who add an electrolyte solution to their intake during a marathon may experience reduced levels of tiredness and muscle discomfort. Additionally, they may prolong their ability to sustain their running speed.


Carb levels are crucial for endurance running, so don’t focus solely on fat-burning and Keto diets. Having enough carbs is vital to fuel long runs and endurance activities. It is recommended to consume 1g of carbohydrates per hour for every kilo of body weight after the initial 60 to 90 minutes of a race.

It can often be challenging to consume an adequate amount of carbohydrates during ultra races, whether it be from gels, energy bars, or even real food.

Best supplements for post run recovery, muscle soreness, and joint pain


There’s more than what meets the eye to this golden powder that might add excitement to your life. Turmeric contains curcumin, a compound known for its anti-inflammatory and analgesic properties. Curcumin can be beneficial in reducing short-term inflammation in the joints following an extensive run.

For most runners, simply incorporating the spice into your food is sufficient, although you may also choose to take it as a supplement. A post-run chickpea curry might be the perfect solution for nourishing your body!

Omega-3 fatty acids

For some time now, the elderly have enthusiastically praised fish oil due to its abundance of omega-3 fatty acids, which are essential fats with anti-inflammatory properties that promote joint health. It’s worth noting that there are alternative sources of omega-3 aside from fish oil. Flax seeds, chia seeds, walnuts, and soybeans are all excellent vegan options for fulfilling your daily omega-3 requirements.


Older runners may discover the necessity of adding collagen to their diet as it plays a vital role in preserving the wellbeing of our bones, joints, and muscles. As collagen production diminishes with age, it leads to rigid tendons and ligaments, making supplementation an effective method to ensure an adequate intake.

If you’re an older runner, it’s definitely worth considering this supplement, especially since it’s primarily used as a support for those with osteoarthritis.

Post-run recovery nutrition

Following a lengthy run, one’s body is drained of energy and requires replenishment. It is advisable to consume a meal within half an hour after completing the run in order to aid in muscle recovery. An ideal post-run meal should consist of both carbohydrates and protein. Moreover, it is crucial to replace the lost fluids and electrolytes by consuming ample amounts of liquids.

It’s perfectly fine if you have a lack of appetite right after a long run. Instead, you can opt for a lighter snack like a banana or an energy bar. Below are a few post-run recovery foods that I personally enjoy.

It is advisable to consume electrolytes right after a strenuous workout when one has perspired profusely. Subsequently, replenishing fluids can be done by drinking ample amounts of hot tea. Both green and black tea are abundant in antioxidants, providing a valuable source of the compound.

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