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If you\u2019re training for a half marathon, marathon, or simply trying to improve your running performance, you\u2019ve probably wondered whether supplements can actually help.<\/p>\n\n\n\n
The short answer? Yes \u2014 but only a few are truly worth your money.<\/p>\n\n\n\n
The biggest performance boosters for runners are still consistent training, recovery, hydration, sleep, and proper nutrition<\/strong>. Supplements are more like the \u201cextra 5%\u201d that can help you run stronger, recover faster, and feel better during hard sessions.<\/p>\n\n\n\n Here are the running supplements most backed by science \u2014 plus some popular products runners love using.<\/p>\n\n\n\n Caffeine is one of the most researched sports supplements in the world. Studies show it can:<\/p>\n\n\n\n Most runners benefit from:<\/p>\n\n\n\n You can find ultimative caffeine solutions to support your energy and focus during your endurance training or a race. Maurten Gel 100 CAF<\/a>\u00a0 <\/p>\n\n\n\n 226ERS – INSTANT CAFFEINE – CAPLES\u00a0<\/a> When you sweat, you lose sodium and minerals that help regulate hydration and muscle function.<\/p>\n\n\n\n Electrolytes can help with:<\/p>\n\n\n\n They\u2019re especially useful for:<\/p>\n\n\n\n I fully recommend 226ERS<\/strong> – a great brand for refilling and energising before\/during\/ after a race!<\/p>\n\n\n\n 226ERS – SUB-9 SALTS ELECTROLYTES 100UD<\/a> – Can be added to the water, before, during or after. <\/p>\n\n\n\n 226ERS – CHEWABLE ELECTROLYTES TABLES<\/a> – no need to add to water – easy to take on the run. <\/p>\n\n\n\n Beetroot contains nitrates, which may improve oxygen efficiency and endurance performance.<\/p>\n\n\n\n Research suggests beetroot supplementation may help runners:<\/p>\n\n\n\n Many runners use beetroot shots:<\/p>\n\n\n\n TIP AND INFO: While highly nutritious, beetroot juice is very high in oxalates. If you have a history of kidney stones, low iron levels, or gastrointestinal issues like bloating, consult with a healthcare professional before adding it to your regular diet.<\/p>\n\n\n\n 226ERS – BEETROOT JUICE SUPPLEMENT\u00a0<\/a> Protein won\u2019t directly make you faster, but it helps your body recover and rebuild after training.<\/p>\n\n\n\n This becomes especially important if you:<\/p>\n\n\n\n Protein supports:<\/p>\n\n\n\n Absolute a no-brainer! Good protein can give you a boot and a daily reminder of your health. You can add protein in almost anything – coffee, yoghurt, milk, bake in bread ect. Technically not a supplement \u2014 but fueling during long runs may improve performance more than almost anything else.<\/p>\n\n\n\n For runs longer than 75\u201390 minutes, carbohydrates help maintain energy and delay fatigue.<\/p>\n\n\n\n Most runners aim for:<\/p>\n\n\n\n1. Caffeine \u2014 The Most Effective Performance Supplement<\/h2>\n\n\n\n
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Great options for runners<\/h3>\n\n\n\n
I have collected my favourites in the links below: <\/p>\n\n\n\n
<\/p>\n\n\n\n2. Electrolytes \u2014 Essential for Long Runs<\/h2>\n\n\n\n
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Recommended electrolyte products<\/h3>\n\n\n\n
3. Beetroot Juice \u2014 Natural Endurance Booster<\/h2>\n\n\n\n
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Start Slow:<\/strong>\u00a0Because of its concentrated nature and earthy taste, it is best to start by drinking small amounts (e.g., mixing half a beet’s worth with other juices like apple or carrot).
Don’t be alarmed if your urine or stool turns red or pink after drinking it\u2014this is harmless and completely normal.\u00a0<\/p>\n\n\n\nPopular beetroot supplements<\/h3>\n\n\n\n
<\/p>\n\n\n\n4. Protein Powder \u2014 Better Recovery<\/h2>\n\n\n\n
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Good protein options for runners<\/h3>\n\n\n\n
Here are some of my favourites:
225ERS – PROTEIN VANILLA TASTE\u00a0<\/a>– Glute-free and low on sugar.
TIP: Vanilla flavour is a great supplement for most if your daily meals:
– pancakes, bread, muffins
– add in yoghurt, milkshakes\/smoothies, coffee
225ERS – PROTEIN CHOCOLATE TASTE<\/a>
TIP: chocolate is a great supplement for a snack!
– add in ice-coffee, chocolate milkshake\/smoothies
– add in natural yoghurt or overnight oats.
<\/p>\n\n\n\n5. Energy Gels \u2014 Fuel Matters More Than Most Supplements<\/h2>\n\n\n\n