When it comes to running, most people focus on the long game—training plans, VO₂ max, recovery routines, and general health. But what about the short game?
What you take right before, during, and immediately after your run can make a huge difference in your performance and your feelings afterward.
This isn’t about your daily multivitamin or long-term nutrition strategy.
We’re talking about in-the-moment supplementation — the stuff that fuels your body while you’re pounding the pavement, helps you push through fatigue, and gets your muscles on the path to recovery the second you stop moving.
This guide is divided into three key windows: before, during, and after your run.
We’ll focus on any concerns you might have, from bone health and immune function to endurance exercise performance and preventing muscle fatigue.
Before Running: Priming the Body
What you put into your body before a run sets the tone for everything that follows — your energy levels, endurance, mental clarity, and even how your muscles respond to stress.
This is where pre-run dietary supplements play a powerful role.
Pre-run supplementation is not about bulking up or long-term adaptations; it’s about getting your body primed for the specific demands of running, ensuring you’re ready to tackle your run with confidence.
Whether you’re going for a long, steady run or gearing up for intervals or a tempo session, the goal here is to enhance energy availability, blood flow, muscle function, and focus.
1. Electrolytes (Sodium, Potassium, and Magnesium)
Why: Pre-loading with electrolytes helps maintain fluid balance, prevents early dehydration, and reduces the risk of cramping — especially on hot days or long runs.
The Science:
Electrolytes are minerals that carry an electric charge and are essential for nerve signaling, muscle contraction, and hydration.
Even mild dehydration — as little as 2% of body weight — can lead to measurable drops in endurance performance, coordination, and mental sharpness.
Sodium helps retain fluids, potassium supports muscle contractions, and magnesium is critical for over 300 enzymatic reactions, including muscle and nerve function.
Taking electrolytes before a run can help your body start better hydrated and delay fatigue.
Tip: If you’re already taking carbs separately, look for electrolyte mixes without added sugar. You can also go for a combo drink with both.
2. Caffeine
Why: Caffeine can help you feel more alert, reduce perceived effort, and increase your stamina, making it especially useful for tough workouts or longer runs. It also keeps you motivated and less fatigued.
The Science:
Caffeine works primarily by blocking adenosine receptors in the brain, reducing the sensation of fatigue and increasing alertness.
It also promotes the release of adrenaline, which can improve energy availability and endurance.
Numerous studies show that consuming caffeine 30 to 60 minutes before exercise can increase time to exhaustion, improve mental focus, and even enhance fat oxidation — which means you may preserve glycogen stores a little longer.
The optimal dose is about 3-6 mg/kg of body weight, but even as little as 100 mg can offer a noticeable boost.
3. Nitrates (Beetroot Powder or Nitrate-Rich Drinks)
Why: Nitrate-rich supplements enhance blood flow and oxygen delivery, helping you run more efficiently, particularly at moderate intensities.
The Science:
Nitrates, found in beetroot and dark leafy greens, convert in the body to nitric oxide, a molecule that widens blood vessels and improves oxygen delivery to muscles.
This means your muscles can generate energy using less oxygen, making your run feel easier and more sustainable.
Studies show that beetroot juice or nitrate-rich supplements can improve VO₂ efficiency and time-to-exhaustion, especially in endurance athletes.
Take 2–3 hours before your run since nitric oxide levels peak later than caffeine or electrolytes.
4. Creatine (Optional for Sprints or High-Intensity Runs)
Why: Though commonly associated with strength training, creatine can support runners too — especially those doing interval training, sprints, or hill work.
The Science:
Creatine helps regenerate ATP (adenosine triphosphate), the primary energy currency of your cells.
During high-intensity efforts, your body burns through ATP rapidly, and creatine helps recycle it faster, allowing for quicker recovery between bursts of effort.
While it’s not essential for steady-state runners, those incorporating speedwork, HIIT, or explosive trail running may see performance and recovery benefits.
Speedwork can also significantly help with delayed-onset muscle soreness.
Creatine also shows potential for brain health and cognitive function, which can indirectly help with focus during tough workouts.
It works best when taken consistently — about 3–5g per day — rather than just before a run.
During Running: Sustain, Hydrate, and Protect
Once you’re out there logging miles, your body shifts into maintenance mode.
The key is sustaining energy, staying hydrated, minimizing muscle breakdown, and keeping your mind focused—especially if you’re pushing past the 45-minute mark or doing high-intensity intervals.
During a run, your body becomes a machine rapidly burning through fuel, losing electrolytes through sweat, and relying heavily on glycogen and glucose to keep you moving. If you’re not giving it what it needs mid-run, you’re likely to hit a wall — physically or mentally.
Here’s what can help while you’re actively running to improve your athletic performance, especially for workouts lasting over an hour, in heat, or under challenging conditions:
1. Electrolyte Powders or Tablets (with Carbohydrates)
Why: To maintain hydration, avoid cramping, and support energy production through enhanced nutrient absorption.
The Science:
As you sweat, you lose more than water—you also lose sodium, potassium, magnesium, and chloride.
These minerals are critical for muscle contractions, nerve signaling, and fluid balance.
A drop in electrolytes can cause cramps, fatigue, dizziness, and decreased performance.
Combining electrolytes with carbohydrates has an extra benefit: sodium helps enhance glucose uptake into muscle cells, allowing the body to use fuel more efficiently.
Even small imbalances can cause a noticeable performance dip, especially during long runs or in hot weather.
For longer runs, look for mixes with around 200–300 mg of sodium per serving and 15–30g of carbohydrates.
2. Fast-Digesting Carbohydrates (Dextrose, Maltodextrin, or Gels)
Why: To maintain blood glucose levels and keep glycogen stores from being fully depleted mid-run.
The Science:
Your muscles and brain run on glucose, and during endurance efforts, your body pulls from glycogen stores in the liver and muscles.
Once those are tapped out, you’ll feel sluggish, mentally foggy, or even dizzy. That dreaded “bonk” or wall? It’s glycogen depletion.
Fast-digesting carbs like dextrose and maltodextrin enter the bloodstream quickly, providing a steady drip of fuel to extend stamina.
Gels and chews are often formulated for this exact reason, and when timed properly—about every 30–45 minutes—they can delay fatigue and support a more consistent pace.
The sweet spot is 30–60 grams of carbs per hour, depending on run length and intensity.
3. BCAAs or EAAs (Essential Amino Acids)
Why: To help prevent muscle catabolism — especially during long runs, fasted runs, or calorie-restricted training.
The Science:
When your body runs low on readily available energy, it may start breaking down muscle tissue to meet demands.
This is where amino acids — especially leucine (a key BCAA) — come in.
BCAAs and EAAs help protect against this by stimulating muscle protein synthesis and providing your body with readily available building blocks so it doesn’t have to raid your muscles.
While BCAAs can be useful, EAAs (which include all nine essential amino acids) may offer more comprehensive support — particularly when training fasted or in a glycogen-depleted state.
Look for blends with 2–3g leucine and a complete EAA profile. Unflavored powders can mix easily with your carb/electrolyte drink.
4. Adaptogens like Rhodiola Rosea (Optional)
Why: To help manage physical and mental stress and reduce the perception of fatigue — especially during long, grueling runs or trail ultras.
The Science:
Rhodiola is an adaptogenic herb that supports cortisol regulation and mental endurance.
It doesn’t give you a jolt like caffeine, but it works more subtly to help you feel less drained, both physically and emotionally.
Research shows it can reduce fatigue, improve mood, and help maintain performance under stress — whether that stress is emotional or physical.
While it’s more commonly taken pre-run, microdosing it or sipping it slowly (via a mixed drink or capsule in a hydration pack) during longer runs may help keep your mind sharp and energy stable when fatigue starts to creep in.
Best for runs over 90 minutes or in high-altitude or mentally taxing environments.
Mid-run fueling isn’t just for elite marathoners or ultra-endurance athletes.
Even casual runners can benefit from smart supplementation during a workout, especially if it lasts more than an hour or occurs in tough conditions.
After Running: Recovery and Repair
You made it through the run — now it’s time to help your body bounce back.
What you do in the first hour post-run plays a major role in how well you recover, how sore you’ll feel tomorrow, and how ready you’ll be for your next session.
Recovery isn’t just about protein shakes and stretching.
It combines repairing muscle tissue, replenishing glycogen stores, rehydrating lost fluids, and managing inflammation.
The right post-run supplements can accelerate this process, helping you feel stronger sooner.
Here’s a breakdown of what to consider immediately after your run and why it matters:
1. Whey Protein or Vegan Equivalent (20–30g)
Why: To kickstart muscle repair and provide the amino acids needed for recovery and to maintain lean body mass.
The Science:
Running — especially long or intense runs — causes microtears in muscle fibers. This is normal and part of how muscles get stronger.
But for repair to happen efficiently, your body needs protein and, ideally, a source rich in leucine, which activates muscle protein synthesis (MPS).
Whey protein is fast-digesting and rich in essential amino acids. It has been consistently shown to speed up recovery and reduce muscle soreness when consumed within 30–60 minutes post-run.
Vegan alternatives made from pea, rice, or soy protein can also be effective when they offer a complete amino acid profile.
Aim for ~20–30g of protein, ideally combined with carbohydrates for optimal absorption.
2. Carbohydrates (Simple + Complex Blend)
Why: To restore depleted glycogen stores and support recovery.
The Science:
During your run, your body burns through its glycogen reserves, especially if the session was long or intense.
Replenishing those stores quickly is critical—not just for energy but also because carbohydrates trigger an insulin response that helps shuttle amino acids and nutrients into muscle cells.
A blend of simple and complex carbs gives you both immediate replenishment and sustained recovery.
Pairing carbs with protein in a 3:1 or 4:1 ratio (carbs to protein) has been shown to optimize glycogen resynthesis and muscle repair.
Examples: A smoothie with fruit and protein powder or a post-run recovery drink with carbs built in.
3. Electrolytes + Hydration (Again)
Why: To replace what was lost through sweat and support full rehydration.
The Science:
Even if you hydrated during your run, you likely still lost a significant amount of fluid and electrolytes, especially if you were out in the heat or sweating heavily.
Sodium, potassium, and magnesium need to be replenished to help your body return to homeostasis and prevent next-day fatigue or cramps.
Dehydration can impair recovery, affect sleep quality, and reduce performance in your next session. Rehydrating with electrolyte-rich fluids post-run ensures your body can efficiently continue the repair process.
Try an electrolyte drink, coconut water with a pinch of sea salt, or a post-workout hydration mix.
4. Omega-3s (EPA/DHA)
Why: To reduce post-run inflammation and support joint and muscle recovery.
The Science:
Running — particularly on hard surfaces or over long distances — causes inflammation and oxidative stress.
Omega-3 fatty acids, particularly EPA and DHA, are well-documented for their anti-inflammatory effects and ability to reduce muscle soreness and damage.
Supplementing with fish oil or algae-based omega-3s after a run can help your body bounce back faster, reduce stiffness, and even support long-term joint health.
It’s not just about recovery now — it’s about staying injury-free in the long run.
Look for a supplement with at least 500–1000 mg combined EPA and DHA.
5. Magnesium (Glycinate or Malate Forms)
Why: To help your muscles relax, promote restful sleep, and restore depleted stores.
The Science:
Magnesium is involved in over 300 biochemical reactions in the body, many of which relate directly to energy production, muscle function, and recovery.
It helps regulate muscle contraction and relaxation, supports nervous system balance, and aids in electrolyte balance.
Runners tend to lose magnesium through sweat, and deficiency can lead to muscle cramps, fatigue, and restless sleep.
Supplementing after a run — especially in glycinate (calming) or malate (energy-restoring) form — helps your body fully recover and wind down.
A dose of 200–400 mg post-run can support muscle relaxation and prepare you for better sleep.
Your recovery starts the moment your run ends.
Refueling smartly — with protein, carbs, hydration, and inflammation support — helps your body shift from stress mode into rebuild mode.
Optional Extras for Specific Goals
Not every run is the same, and not every runner has the same needs.
Some are training for speed, others for distance. Some are trying to manage joint pain or build strength on the side.
That’s where targeted supplementation can come into play.
These aren’t essential for every run, but they can be game-changers depending on your goals, running style, or physical needs.
Think of them as smart add-ons — tools to fine-tune your performance or recovery based on your personal training demands.
1. Beta-Alanine (Great for High-Intensity Interval Training or Sprints)
Why: Helps buffer lactic acid buildup and delays muscular fatigue during intense efforts.
The Science:
Beta-alanine increases carnosine levels in muscles, helping neutralize the acid that builds up during high-intensity, anaerobic efforts.
For runners doing interval workouts, sprints, hill repeats, or tempo sessions, this can translate to greater output and less burn—especially in that final push.
It’s not an immediate-performance supplement; beta-alanine works best when taken daily, and its effects become noticeable after a few weeks of consistent use.
Dose: 3–6g per day. Some people experience a harmless tingling sensation (paresthesia), which can be reduced by splitting the dose.
2. L-citrulline (a Great alternative to beetroot for nitric oxide support)
Why: It enhances blood flow, improves oxygen delivery, and may reduce post-run soreness.
The Science:
L-citrulline is a precursor to arginine, which in turn helps your body produce nitric oxide — a key compound for blood vessel dilation and circulation.
Unlike arginine supplements, citrulline is more bioavailable and better tolerated, making it a solid choice for endurance athletes.
In addition to its performance-enhancing benefits (similar to beetroot juice), citrulline may also help with muscle recovery and soreness reduction, making it a versatile supplement for both performance and recovery.
Dose: 6–8g of L-citrulline malate taken about 60 minutes before your run.
3. Collagen + Vitamin C (Helpful for joint and tendon support)
Why: It supports connective tissue strength and repair and is especially useful for runners dealing with joint stiffness or previous injuries.
The Science:
Running repeatedly stresses joints, ligaments, and tendons—areas that don’t receive the same blood flow as muscles and can take longer to heal.
Collagen (especially types I and III) provides the amino acids needed to support tendon and ligament integrity, while vitamin C plays a critical role in collagen synthesis.
Some studies suggest that taking collagen with vitamin C 30–60 minutes before activity may stimulate collagen production and enhance tissue remodeling in stressed areas.
Look for hydrolyzed collagen peptides (10–15g) + 50–100mg of vitamin C, taken daily or pre-run if you’re rehabbing a joint issue.
Whether you’re chasing speed, managing mileage-related wear and tear, or just looking to sharpen your edge, these targeted tools can help bridge the gap between solid training and optimized performance.
Additionally, to boost your physical performance, consider taking vitamin D, B vitamins, and iron supplements, especially if you’re worried you’re not getting a balanced diet or just want to see even more performance benefits.
Final Thoughts on the Best Supplements for Runners
When it comes to supplements for running, there’s no one-size-fits-all formula.
Every runner has different goals, different bodies, and different training conditions, which means your ideal supplement routine might look very different from someone else’s.
Some runners thrive with just electrolytes and a banana.
Others may benefit from a more complete stack that includes carbs, amino acids, and recovery support, especially if they’re focused on other particular goals like intense training or muscle hypertrophy or if they have a vegan or vegetarian diet and need to identify high-quality protein sources outside of meat.
Don’t be afraid to experiment within reason. Try introducing one new supplement at a time and note how it affects your energy, recovery, muscle growth, or performance.
Always listen to your body more than the label.
Finally, remember this: supplements are just that — supplemental.
They can support your performance and recovery, but they won’t make up for poor sleep, low hydration, or under-fueling.
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