The Best Supplements for Runners

Runners often push their bodies to the limit, making proper nutrition and supplementation essential for performance and recovery. While a balanced diet should be the foundation of your nutrition plan, supplements can play a key role in supporting energy, endurance, and overall health when dietary intake falls short. Here’s our guide to the top supplements for runners and why they’re worth considering.

1. Carbohydrates

Primary Benefits: Energy source, glycogen replenishment

Carbohydrates provide the fuel runners need to perform and recover. They delay fatigue, reduce perceived effort, and support energy levels during long runs.

How to Use:

• Take 30–120g of carbs per hour during long training sessions or races.

• Options: Gels, drinks, bars, or even carb-rich snacks.

2. Protein

Primary Benefits: Muscle repair, recovery, and immune support

Protein helps repair muscle damage caused by training, accelerates recovery, and preserves lean muscle mass.

How to Use:

• Consume 20–40g post-run or as part of your daily intake.

• Options: Protein powders, bars, and shakes.

3. Creatine

Primary Benefits: Power, endurance, and recovery

Creatine isn’t just for sprinters. It helps with muscle glycogen storage, sprint performance, and recovery during interval training. It’s particularly beneficial for hill climbing or speedwork.

How to Use:

• Take 5g daily. Timing doesn’t matter; mix it into any drink.

4. Caffeine

Primary Benefits: Alertness and reduced perceived effort

Caffeine boosts focus, motivation, and endurance. It’s especially useful for early races, jet lag, or long runs.

How to Use:

• Consume 200–400mg (3–6mg/kg of body weight) 30–60 minutes before running.

5. Electrolytes

Primary Benefits: Hydration and muscle function

Electrolytes like sodium, potassium, and magnesium replace what’s lost in sweat, preventing dehydration and cramps.

How to Use:

• Take 300–600mg of sodium per hour during long runs, especially in hot conditions.

6. Omega-3 Fish Oil

Primary Benefits: Anti-inflammatory and joint support

Omega-3s can reduce exercise-induced inflammation, support cardiovascular health, and improve recovery.

How to Use:

• Take 2–3g of EPA and DHA daily.

7. Beetroot Juice

Primary Benefits: Enhanced oxygen delivery and blood flow

Rich in nitrates, beetroot juice improves exercise efficiency and delays fatigue in endurance events.

How to Use:

• Consume 300–600ml 2–3 hoursbefore a run or daily for 3–6 days before an event.

8. Sodium Bicarbonate

Primary Benefits: Lactic acid buffering

This supplement delays fatigue in high-intensity efforts, making it ideal for interval training or middle-distance races.

How to Use:

• Take 0.2–0.4g per kg of body weight 60–90 minutes before exercise.

9. Beta-Alanine

Primary Benefits: Improved endurance and delayed fatigue

Beta-alanine increases carnosine levels in muscles, buffering against fatigue during high-intensity efforts.

How to Use:

• Take 3–6g daily for at least 4 weeks for full effects.

Key Takeaways

Supplements should complement, not replace, a well-rounded diet. Choose products that align with your training needs and goals and consult a sports nutritionist for personalized advice. At Switch On Supplements, we’re here to help you power through every mile with the best products for your journey.

Fuel your run. Recover smarter. Perform better.

For high-quality supplements designed to support your active lifestyle, explore our range at Switch On Supplements today!

 

Disclaimer: The views expressed in this article are entirely the opinion of Switch On Supplements and do not take into account your individual health, circumstances, or needs. For personalised guidance, we recommend contacting a qualified fitness or health professional.