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The 10 Best Supplements for Runners of 2024

Before, during, or after a run, these RD-approved supplements may help running performance and recovery

By Tamar Kane, MS, RD
and
Anne Cook Carroll, MS, RD
Anne Cook Carroll Verywell Fit
Anne Cook Carroll, MS, RD

Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. She is a dietitian at Culina Health providing nutrition counseling and previously worked at an inpatient hospital.

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Updated on October 20, 2023
Medically reviewed
Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
by
Melissa Rifkin, MS, RD, CDN
Melissa Rifkin
Medically reviewed by Melissa Rifkin, MS, RD, CDN

Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting.

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Fact checked
Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more.
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Rich Scherr
Rich Scherr
Fact checked by Rich Scherr

Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.

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Best Supplements for Runners

Verywell Fit / Kristin Kempa

When it comes to running gear, you probably have your running shoes and water bottle sorted, but the best supplements for runners can be helpful as well. They can provide you with fuel before and during your runs, help you stay hydrated, give you an extra energy boost, or support recovery. You'll find supplements for runners in many forms, such as powders, liquids, gels, capsules, and chews, but they all have the same goal—to support your training as a runner.

“Supplements are beneficial for runners because they can help ensure you have enough energy to make it through your runs and races and help you recover from them. Of course…supplements do not help you outrun a poor diet,” says Amander Wagner, M.Ed, RDN. Before considering supplements, you should ensure you have a solid nutrition foundation. Meeting your calorie needs through a diverse diet, incorporating a range of fruits, vegetables, whole grains, healthy fats, and proteins, can help ensure you are getting a balance of macronutrients, as well as a variety of vitamins and minerals. Adequately hydrating with water is also essential for performance and recovery for runners.

When selecting the best supplements for runners, our sports dietitian (a runner herself) considered each supplement’s purpose, quality of ingredients, nutritional content, and safety. We also tested several supplements for runners, evaluating them on taste, texture, and smell. You should opt for supplements that will support your nutritional needs, whether that is carbohydrates for energy, protein for recovery, electrolytes for hydration, or vitamins and minerals to fill nutritional gaps in your diet.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take.

In This Article
Pros

  • Contains electrolytes lost in sweat and carbohydsrate for fueling

  • Great flavor and dissolves well in water

  • Flavored using natural ingredients, with no artificial or alternative sweeteners

Cons

  • Needs to be mixed with 16 ounces of water

Key Specs:

Form: Powder | Type: Electrolyte mix | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 20

Why We Recommend It

One of the major challenges runners battle is making sure they stay hydrated. Dehydration can negatively impact sports performance, and this can be exacerbated when running in the heat, for long durations, or while doing high-intensity workouts.

Electrolyte drinks and powders can be a helpful way to battle dehydration, because in addition to water, they often contain the electrolytes lost in sweat and carbohydrates for fuel. That’s why we love Skratch Labs Hydration Mix. This powder contains sodium, potassium, calcium, and magnesium (the main electrolytes we lose in sweat), along with 21 grams of carbohydrates per serving. Sodium and carbohydrates help our bodies hold onto water, and the carbohydrates also provide us with fuel before, during, or after a run to help replenish glycogen stores.

We love the simple ingredients in this product, sweetened with cane sugar (no artificial or alternative sweeteners) and flavored with lemon and lime juice and oils. We tested the lemon-lime flavor, which has a refreshing citrus taste that is not artificial tasting or overpowering, with a balance of sweet and salty flavor. It comes in a variety of other flavors, including strawberry lemonade, fruit punch, pineapple, and raspberry limeade. While their electrolyte supplements are not third-party tested, Skratch Labs is a food company, so their products are regulated by FDA guidelines.

Things To Consider

  • Since it is in powdered form, you need to mix it with water. Mix each one-scoop serving with 16 ounces of water for optimal taste and texture.
  • It contains 19 grams of added sugar per serving, which provides quick absorbing carbohydrates to fuel longer runs, but it's not intended for lighter, shorter runs.

Who It's For

This supplement is for runners looking to rehydrate and refuel faster during longer or more intense runs.

Pros

  • Suitable for vegans

  • Third-party tested

  • Contains vitamins and minerals important for runners

Cons

  • 3 softgels per serving

Key Specs:

Form: Softgel | Type: Multivitamin | Serving size: 3 softgels | Third-Party Certified: Yes | Servings Per Container: 30

Why We Recommend It

While multivitamins aren’t always necessary, they can be a useful way to make sure you get everything you need. In particular, if you're a vegan or vegetarian athlete, there are certain nutrients that can be harder to get enough of in your diet. Wagner suggests the Complement Essential Multivitamin has essential nutrients vegan and vegetarian athletes tend to lack, such as vitamin B12, vitamin D, and the omega-3 fatty acids DHA/EPA. 

Complement Essential contains eight nutrients total, including those mentioned above, plus vitamin K2, iodine, magnesium, selenium, and zinc. Complement supplements are vegan, so you don’t have to worry about non-plant-based fillers. This also means that nutrients such as vitamin D and omega-3, which are typically sourced from animals, are derived instead from plant-based sources. 

The recommended dose is three softgels per day, and the manufacturers recommend taking them with a meal. We also like that Complement does third-party testing on all of its products and that the packaging is eco-friendly.

Things To Consider

  • This is a multivitamin, so it should only be used if you are unable to meet your vitamin and mineral needs through food alone. The goal is to meet your needs, not exceed them, as more is not always better. If you are taking additional supplements, be sure you're not exceeding the Tolerable Upper Intake Level (UL) for any vitamin or mineral.
  • One dose is three (relatively large) softgels, and they should be taken with meals.

Who It's For

This supplement is for runners that find it difficult to meet their nutritional needs through diet alone. This could be due to a lack of diversity in the diet, or those that follow more limiting diets, such as vegans or vegetarians, which can make it more challenging to get an optimal range of vitamins and minerals.

Pros

  • Informed Choice Certified

  • Easy to carry on a run

  • Suitable for vegetarians

Cons

  • Should be consumed with water and carbohydrates

Key Specs:

Form: Capsule | Type: Electrolyte capsule | Serving size: 1 capsule with water every 30-60 min | Third-Party Certified: Yes | Servings Per Container: 100 

Why We Recommend It

While electrolyte powders can be great options, it can sometimes be challenging to figure out the logistics of carrying a bottle with a hydration drink while running. Salt Stick Electrolyte Caps are capsules that can be taken while running, and they’re our favorite choice for electrolytes on the go. Each capsule contains 215 milligrams of sodium, 63 milligrams of potassium, 22 milligrams of calcium, and 11 milligrams of magnesium to match the electrolytes we lose in sweat.

While it is still important to consume water while running (particularly when running in the heat), these capsules can be an easy way to get electrolytes, especially if you already have access to water. They are unflavored, and so may be a good choice if you do not like the taste of electrolyte drinks. These capsules are also suitable for vegetarians, plus they are Informed Choice Certified.

Things to Consider:

  • One downside is that these capsules contain only electrolytes, while many powdered electrolyte supplements contain carbohydrates as well, which is convenient for fueling muscles and enhancing hydration. We recommend pairing these capsules with gels or chews for carbohydrates and water while running, especially for workouts longer than  60-90 minutes.

Who It's For

This supplement is for runners who are looking for a convenient option to replenish electrolytes while running.

Pros

  • NSF Certified for Sport

  • Whey isolate for easy digestion

  • Complete protein rich in amino acids, including BCAAs

Cons

  • Not suitable for those with a dairy allergy or vegan diets

Key Specs:

Form: Powder | Type: Protein powder | Serving size: 1 scoop | Third-Party Certified: Yes | Servings Per Container: 24

Why We Recommend It

Recovery is an essential part of every runner’s routine, and nutrition plays a key role in helping your muscles repair and get stronger. To recover properly from your runs, it's wise to consume protein and carbohydrates soon after you finish. If you find it difficult to consume whole foods after hard runs, a protein powder can come in handy.

We like Momentous Essential Grass Fed Whey Isolate because it is NSF Certified for Sport and Informed Sport Certified, meaning it has been third-party tested for banned substances and ingredient purity. Each scoop contains 20 grams of protein in the form of whey isolate. Whey isolate contains all of the essential amino acids and is typically easy to digest and quickly absorbed. This protein powder contains 2.2 grams of leucine, one of the branched-chain amino acids necessary for muscle growth.

We like the chocolate flavor, but it also comes in vanilla and unflavored. The chocolate contains natural flavors, cocoa, and stevia, with no added sugars. It does contain emulsifiers, including guar gum and sunflower lecithin, to prevent separation and improve the texture when mixed into water or other liquids.

Things To Consider

  • Since this protein powder is low in carbohydrates, we recommend adding it to a smoothie with some carbs such as fruits or oats for a well-rounded recovery meal or snack.

Who It's For

This supplement is for runners looking for a third-party tested, convenient, complete protein source to incorporate into a post-run recovery snack or meal, to support muscle repair and synthesis.

Pros

  • NSF Certified for Sport

  • High amount of protein per serving

  • Complete protein with high leucine content

Cons

  • Contains a probiotic and digestive enzyme blend that may not be suitable for all

Key Specs:

Form: Powder | Type: Protein powder | Serving size: 1 scoop | Third-Party Certified: Yes | Servings Per Container: 20

Why We Recommend It

If you are looking for a plant-based protein powder, we recommend Vega Sport Premium Protein Powder. It's NSF Certified for Sport, and contains 30 grams of protein per scoop, with protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. This combination of plant-based proteins provides a complete amino acid profile, including branched-chain amino acids (BCAAs), with 2.56 grams of leucine per serving to aid with muscle growth and repair.

In addition to protein, it contains ingredients with antioxidants that may aid in muscle recovery, including tart cherries and turmeric. Other ingredients include xanthan gum (an emulsifier to improve texture), bromelain (a digestive enzyme found in pineapples), and a probiotic blend. It's made with natural flavorings and is sweetened with stevia, with no added sugar.

We also like this pick for runners because it contains 370 milligrams of sodium, which can help to replenish losses through sweat and enhance hydration. Additionally, it is a good source of iron and calcium, two important nutrients that vegans and vegetarians sometimes lack.

Things To Consider

  • Regular use of digestive enzymes, like bromelain, lack scientific backing for improved digestion, and may not be suitable for some. Note that bromelain can interact with certain medications, including blood thinners and certain antibiotics.
  • This protein powder is low in carbohydrates, so we recommend adding it to a smoothie with fruit to help replenish your energy stores post-run.

Who It's For

This is a great option for runners who follow a plant-based diet looking for a third-party tested, complete protein source to aid in muscle recovery after a run.

Pros

  • Made from whole foods

  • Variety of flavors

  • Higher amounts of electrolytes

Cons

  • Some may be sensitive to caffeine

Key Specs:

Form: Gel | Type: Energy gel | Serving size: 1 packet | Third-Party Certified: No | Servings Per Container: 12

Why We Recommend It

If you are running for 60 minutes or more, stored glucose (called glycogen) begins to run out, so it's recommended to replenish your energy stores by eating or drinking carbohydrates during your run. Consuming carbohydrates provides the body with needed fuel (glucose) for distance running, delaying fatigue and improving performance.

Gels are one great option for mid-run fueling because they’re portable, fit easily in your pocket, and contain carbohydrates and electrolytes. We like Huma Plus Gels because they are made with real food ingredients such as fruit purees and chia seeds. Even though chia seeds are known to be high in fiber, each gel only has one gram of fiber, so it should not cause digestive discomfort.

Each gel packet contains 21 grams of carbohydrates from fruit concentrates and purees, as well as brown rice syrup, providing a quick-absorbing energy source. They also contain electrolytes, including 245 milligrams of sodium, and smaller amounts of potassium, calcium, and magnesium, to help replenish electrolytes lost through sweat and aid in fluid balance, helping the body to hold onto more water.

Huma Pus Chia Energy Gels come in a variety of flavors. Certain flavors such as strawberry lemonade and lemons & lime contain caffeine for an energy boost, while others such as blackberry banana and berries & pomegranate are caffeine-free.

Things To Consider

  • This supplement contains 25 milligrams of caffeine per serving, about the amount in a cup of green tea. While some runners find caffeine to provide a helpful boost of energy, others may be more sensitive to it, and can cause digestive discomfort or jitters.
  • These gels contain over 10 grams of added sugar, which is a convenient, quick energy source to support longer or more intense runs, but likely not needed for shorter, low intensity runs.

Who It's For

This is a good option for people who run 60 minutes or longer, providing both carbohydrates for energy and electrolytes.

Pros

  • USDA Organic

  • Contain carbohydrates and electrolytes

  • Easy to carry

Cons

  • Lower in sodium

Key Specs:

Form: Chew | Type: Energy chew | Serving size: 3 chews | Third-Party Certified: No | Servings Per Container: 2

Why We Recommend It

If you do not like electrolyte drinks and or the consistency of gels, energy chews can be another great way to fuel during your run. Energy chews are portable gummies that, like gels, contain carbohydrates and electrolytes to help fuel your runs.

Clif Bloks Energy Chews are a tasty option for when you need an energy boost. One serving, or three chews, contains 24 grams of carbohydrates from quick-absorbing sugars, including tapioca syrup, cane sugar, and maltodextrin. It also contains small amounts of sodium (50 milligrams per serving) from sea salt.

We like that these chews are USDA-certified organic, and they come in a variety of flavors, including strawberry, salted watermelon, black cherry, mountain berry, orange, fruit punch, and others.

Things To Consider

  • Each 3 chew serving contains just 50 milligrams of sodium, which may not be enough to meet your sodium needs during a run, especially if you sweat heavily. Consider adding an additional electrolyte drink or supplement as needed.
  • One thing to note is some may tolerate chews better when they are paired with some sips of water to avoid stomach cramps. Experiment during long runs to see what works best for your digestive system.

Who It's For

These energy chews are a good choice for runners looking for fast absorbing carbohydrates to help refuel during long or intense runs.

Pros

  • Easy on the digestive system

  • Provides lasting energy

  • Easily adjustable dosing

Cons

  • Not third-party tested

Key Specs:

Form: Powder | Type: Energy powder | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 30

Why We Recommend It

Figuring out what to eat to sustain long runs can be challenging. It is recommended to consume 1 to 4 grams of carbohydrates per kilogram of body weight 1 to 4 hours before exercise to enhance endurance and improve performance during prolonged exercise. For example, for a person who weighs 150 pounds, that translates to about 65 to 270 grams of carbohydrates for pre-run fueling, depending on the duration and intensity of your run. You will want something that provides you with long-lasting energy that won't cause stomach upset.

Our top pick for long-run fuel is UCAN Energy Powder. It’s a powder made with LIVSTEADY corn starch—a complex carbohydrate that provides steady energy, rather than a quick energy spike. One scoop contains 21 grams of carbohydrates, with no added sugar. It does not contain any caffeine or gluten, and is suitable for vegans.

This supplement is a powder that must be mixed with water. The manufacturer recommends drinking one to two servings 30 to 45 minutes before a workout and one scoop every 60-90 minutes for endurance training. We like that you can easily adjust the serving based on your needs, and experiment with what works best for your body. In addition to lemon, UCAN comes in cran-raz, cocoa delight, and orange.

Things To Consider

  • This supplement is not third-party tested, so it may not be suitable for competitive athletes that want to ensure their supplements are free of banned substances for sport.

Who It's For

This supplement is suited for runners looking for an easily digestible, slower-releasing, pre-run fueling option.

Pros

  • NSF Certified for Sport

  • Form of iron is gentle on the stomach

Cons

  • Amount may not be enough to correct deficiency

Key Specs:

Form: Capsule | Type: Iron | Serving size: 1 capsule | Third-Party Certified: Yes | Servings Per Container: 60

Why We Recommend It

Iron transports oxygen to your muscles when you run, making it a key nutrient for runners. Certain athletes, including female endurance athletes, are at greater risk of iron deficiency. This is due to blood loss through menstruation along with slightly increased red blood cell loss with running. Vegan or plant-based athletes are also at higher risk of deficiency since plant-based sources of iron aren’t absorbed as well. If you have a known iron deficiency, then iron supplements may help improve your running performance.

Thorne is a trusted brand in the world of supplements, and their iron supplement is NSF Certified for Sport, making them a great choice for athletes. Each capsule has 25 milligrams (139% Daily Value) of iron bisglycinate—a form of iron that is typically gentle on the stomach. We recommend checking with a healthcare provider to determine the appropriate dose for your needs. If you are iron deficient, you may need a higher dose or take more than one capsule per day. It's also recommended to take iron with vitamin C (like fruit or orange juice) to increase iron absorption.

It is important to keep in mind that if you do not have an iron deficiency, then iron supplements will not help improve performance. We recommend instead focusing on foods that are high in iron to ensure you’re getting enough iron, as it is possible to get too much.

Things to Consider

  • Iron supplements are only intended for those that are unable to meet their iron needs through diet alone, or for those that have a diagnosed iron deficiency. It is important not to exceed the Tolerable Upper Intake Level of iron from both food and supplements, which for adults is 45 milligrams per day, unless otherwise directed by a healthcare professional.

Who It's For

This supplement is for runners who are unable to meet their iron needs through diet alone, or for those with a diagnosed iron deficiency.

Pros

  • Free of artificial flavorings and sweeteners

  • High in quick absorbing carbohydrates for fuel

  • Good source of sodium for sweaty runs

Cons

  • Not third-party tested

Key Specs:

Form: Powder | Type: Energy powder | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 50

Why We Recommend It

Before heading out the door and while your running, it’s important to make sure you are properly fueled and hydrated. Tailwind Nutrition Endurance Fuel is a great pre or mid-workout choice with 25 grams of carbohydrates per scoop, along with the electrolytes sodium, potassium, magnesium, and calcium. Tailwind recommends putting two to three scoops in 24 ounces of water per hour of exercise for endurance runs, or one to two scoops for shorter efforts of one hour or less.

It also contains 35 milligrams of caffeine per serving (about the amount in half a cup of coffee), which may help improve performance. While some runners enjoy a cup of coffee before a run to get caffeine, having a pre-workout drink like Tailwind provides a well-rounded choice with the bonus of carbs and electrolytes.

We tested the raspberry flavor, which has a delicious taste and balance of sweet and slightly salty. In addition to raspberry, caffeinated Tailwind also comes in green tea buzz, tropical buzz, and Colorado cola flavors. If you prefer a non-caffeinated option, you can choose from mandarin orange, berry, lemon, and neutral-tasting naked. We like that this product contains simple ingredients with quick-absorbing carbohydrates such as dextrose (glucose) and sucrose, sea salt, organic natural flavors, organic caffeine, and electrolytes. It does not contain any artificial sweeteners or flavorings, which can help minimize stomach upset.

Things To Consider

  • This product contains a high amount of added sugar, designed for those actively burning energy in more moderate to intense exercise settings.
  • While one serving of this powder contains a relatively small amount of caffeine, it can add up if you are having more than a serving, so this may not be the best choice for people who are sensitive to caffeine or if you're working out in the evening.

Who It's For

This product is best for runners engaging in high intensity exercise, actively burning energy, and looking for an added caffeine boost before or during runs.

Where We Stand

We like Skratch Labs Sport Hydration Drink Mix for an electrolyte and energy powder, with a balance of carbohydrates, sodium, and other electrolytes, to help accelerate hydration, replenish electrolytes, and refuel during and after runs. For a post workout supplement, we recommend Momentous Essential Whey Protein Isolate, high in essential amino acids to support muscle repair and synthesis after your runs. Because new supplements come out all the time, we're constantly testing new and interesting products for runners, and will update this list accordingly.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here. 

In addition to our research, we tested several electrolyte and protein powder supplements in the Verywell Testing Lab, preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for flavor, texture, aftertaste, smell, and value. Our nutrition editors analyzed each product based on quality of ingredients, including the amount of electrolytes, carbohydrates, vitamins, minerals, and other nutrients. Then each supplement was given a nutrition rating in the context of their intended use, in this case for running. We also considered third-party testing and associated certifications.

What to Look For in Supplements for Runners

Third-Party Testing

When it comes to supplements, there is great variation in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market. This includes electrolyte supplements, protein powders, and vitamins, so choosing a quality product from a trusted brand is important. Note that bottled beverages, gels, and chews are considered food or beverages and are subject to the FDA's food and beverage regulations.

If you are a competitive runner, you may want to choose products that are third-party tested for substances banned in sport. Look for labels including Informed Sport Certified or NSF Certified for Sport.

Form

Supplements for runners come in many forms such as powders, liquid, capsules, gels, or chews. For mid-run fueling, portable options such as gels, chews, and capsules are popular and useful. Powders such as electrolyte powders and protein powders typically need to be mixed with water or other liquids before being consumed.

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Supplements for runners can contain various ingredients, depending on their intended use. For example, some products are for energy and are primarily composed of carbohydrates. Others contain electrolytes (primarily sodium) to help replenish nutrients lost through sweat and to accelerate hydration. Others are targeted for post-workout recovery to support muscle repair and synthesis, like protein powders. Lastly, some supplements for runners are multivitamins (or individual vitamin or mineral supplements) targeted to fill potential nutritional gaps that are particularly important for runners.

Note that some supplements for runners include caffeine for and added energy boost. High levels of caffeine can result in difficulty sleeping, jitteriness, and nervousness. Some individuals may be sensitive to even small amounts of caffeine, so it is always best to check labels and test out what works best for you. Additionally, some products contain artificial sweeteners such as sugar alcohols, which can lead to stomach upset for some, so it may be helpful to avoid these before and during running.

There are many dietary supplements available for exercise and athletic performance, but some ingredients lack scientific backing to support their efficacy and safety. Take a look at the NIH list of Dietary Supplements for Exercise and Athletic Performance to learn more about the safety and effectiveness of common athletic supplements, and consider consulting with a healthcare professional. If you are a competitive runner, it is important to choose third-party tested supplements that are free of banned substances.

How Much To Take

The recommended dosages for will differ based on the supplement and ingredient type. Here are the recommendations for common ingredients in supplements for runners:

Carbohydrates: Carbohydrates are the body's preferred source of energy, so getting enough carbohydrates through your diet is important for adequate fueling. Supplements can help you meet your carbohydrate needs, particularly before, during, and after runs. Specific recommendations for carbohydrate intake before and during runs will change based on the duration and intensity of your runs. Recommendations are to consume 1 to 4 grams of carbohydrates per kilogram of body weight 1 to 4 hours before long endurance efforts, and to consume 30 to 90 grams of carbohydrate per hour for runs over 90 minutes.

Sports supplements often contain sugar as the carbohydrate source, because it is quick absorbing fuel. Be mindful of the amount of added sugar in supplements, and make sure the amount is suited to the duration and intensity of your runs to avoid excess sugar intake. Another thing to consider is individual tolerance of glucose (sugar) loads before, during, and after runs, as high amounts of added sugar consumed right before or during runs can cause gastrointestinal discomfort in some.

Protein: Protein recommendations for adults are 0.8 grams per kilogram of bodyweight, and 1.2 to 2.0 grams per kilogram for active individuals. It is important to consume adequate amounts of protein, particularly following hard, long runs to support muscle repair.

There is also no upper limit for protein, and it is important to consume protein from various whole food sources. You should note that consuming excess amounts of protein beyond your needs will not lead to greater muscle gains. Consuming too much protein over time can place stress on your kidneys and liver.

Caffeine: Research shows caffeine intakes of 3 to 6 milligrams per kilogram of body weight taken an hour before exercise can improve performance. Caffeine tolerance will, however, differ between individuals. It is recommended to consume no more than 400 milligrams of caffeine per day. Greater amounts can lead to headaches, insomnia, jitteriness, and anxiety.

Electrolytes: Electrolyte needs will vary greatly between individuals depending on the duration and intensity of your run, your particular sweat rate, and your overall diet. Sodium is the main electrolyte lost in sweat, along with smaller amounts of potassium, magnesium, chloride, and calcium.

There is no one recommendation for electrolyte intake. However, the Institute of Medicine recommends that when exercising in hot weather, you should consume drinks that are 5 to 10% carbohydrate and that have 20-30 meq/L (440-690 mg/L) sodium and 2-5 meq/L (78-95 mg/L) potassium.The American College of Sports Medicine (ACSM) recommends consuming 300-600 milligrams of sodium per hour during prolonged or strenuous exercise. Consuming the recommended amounts of electrolytes can help mitigate the effects of electrolyte imbalance on the body.

High sodium intakes over time can increase your risk of developing high blood pressure and heart disease. The American Heart Association recommends no more 2,300 milligrams of sodium per day for the average person. However, that recommendation is outside of the context of fluid losses from high heat and exercise. While there are risks associated with over-consuming potassium, magnesium, chloride, and calcium, the amounts contained in electrolyte supplements are unlikely to pose any harm. 

Iron: The Recommended Dietary Allowance for iron is 8 milligrams for males and 18 milligrams for females aged 19 to 50. If you are pregnant, the RDA is 27 milligrams. High doses of iron in supplemental form can cause stomach upset, constipation, nausea, or diarrhea, while extremely large doses (such as 60 mg/kg) can be toxic. Supplements with 25 milligrams of iron or more can also impact zinc absorption. The Tolerable Upper Intake Level (UL) for iron for adults is 45 milligrams per day.

Our Experts

  • Amanda Wagner, M.Ed, RDN, is a Registered Dietitian who works with plant-based athletes at Complement
  • Alena Kharlamenko, MS, RD, CDN, is a Registered Dietitian who specializes in health and nutrition research and supplement testing
  • Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.

Frequently Asked Questions

  • What supplements increase running endurance?

    Supplements that can help increase running endurance include those that contain carbohydrates. Carbohydrates (glycogen) are the body’s main source of energy while running. By ensuring your glycogen stores are full before running and by consuming carbohydrates mid-run, you supply your muscles with needed energy, which can allow you to sustain paces for longer duration. Since dehydration can also impact endurance efforts, electrolyte powders or capsules can be helpful, especially when you are sweating heavily.

  • What supplements can help you run faster?

    Carbohydrates provide our muscles with energy, and having enough in the body is necessary for running fast. Research also shows that caffeine may help improve endurance performance. It does not provide us with energy in the form of calories, but it can decrease perceived effort and increase focus. However, it is recommended to keep caffeine intake below 400 milligrams daily. We also do not recommend energy drinks or shots before a workout. Instead, we would recommend a pre-workout drink that has low to moderate amounts of caffeine.

  • How do you know if you need a running supplement?

    Deciding whether or not to use a running supplement comes down to personal preference. If you find that whole foods pre-run give you stomach aches, or if you struggle to eat mid-run, then pre-workout energy powders or gels and chews may be worth trying out. When it comes to vitamin and mineral supplements, Wagner says, “The best way to know if you need a supplement is to get a blood test…You never want to guess when it comes to supplements because it is possible to over-supplement certain nutrients, such as Vitamin D and iron.”

  • What supplements help your muscles recover faster?

    Protein and carbohydrates are necessary to help you recover after running. You should aim to consume both after running, and particularly after long or hard efforts, to support muscle recovery. Tart cherries have also been studied for their ability to support muscle recovery.

Why Trust Verywell Fit

Tamar Kane is a registered dietitian, has run four marathons, and is constantly applying sports nutrition principles to her training. She believes developing the right nutrition program for your sports activity level is as important as your athletic training. She recently started Tamar Kane Nutrition to help runners properly fuel their training while they wade through the nutrition information overload and confusion.

15 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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