For endurance athletes, the right nutrition strategy can be the difference between finishing strong and bonking halfway through a race. While whole foods should always form the foundation of your fueling strategy, sports nutrition supplements can play a key role in supporting your training, recovery, and overall performance.
But with so many products on the market, how do you know which ones are worth your time—and your money?
This guide breaks down everything you need to know about sports nutrition supplements for endurance athletes. From pre workout products to creatine before running, whey protein for runners, and how to integrate supplements into a solid running nutrition plan, I’ll help you navigate your options and find what works best for your body and goals.
What Are Sports Nutrition Supplements and Why Do Endurance Athletes Use Them?
Sports nutrition supplements are concentrated sources of nutrients—often vitamins, minerals, amino acids, or performance-enhancing compounds—designed to support athletes’ energy needs, hydration, recovery, and overall training.
Unlike general dietary supplements, sports-specific products are tailored to the unique physical demands of high-volume and high-intensity exercise.
Endurance athletes turn to supplements for several reasons. Long training hours and high energy expenditures often mean it’s difficult to get everything you need from food alone—especially during peak training blocks.
Supplements can help:
- Fill gaps in your diet
- Improve recovery
- Reduce inflammation
- Enhance mental focus and muscular endurance.
However, it’s essential to treat supplements as just that: supplementary.
They can support a strong nutrition foundation, but they’re not a shortcut or substitute for balanced meals and snacks. Using them effectively requires strategy, knowledge, and individualized planning.
Building a Running Nutrition Plan Around Supplements
A solid running nutrition plan centers on fueling before, during, and after workouts with the right mix of carbohydrates, protein, fats, and fluids. But even with great food choices, gaps can emerge—especially if you follow a restrictive diet, train at altitude, or struggle with GI tolerance during long sessions.
That’s where sports nutrition supplements can step in. For example:
- Electrolyte tablets or powders make it easy to replace sodium and potassium during hot or humid runs.
- Recovery shakes with whey protein support muscle repair after long efforts or double training days.
- Creatine may assist with muscle phosphocreatine replenishment during interval work or strength sessions.
A well-structured supplement plan is tailored to your training schedule, dietary preferences, and health history. It may involve daily micronutrient support (like vitamin D or iron), strategic fueling during workouts (such as gels or chews), and post-run recovery aids to promote repair and reduce soreness.
Consistency and timing matter just as much as product choice. For best results, aim to integrate supplements into your broader eating plan rather than using them in isolation. If you need support dialing in your running nutrition plan, check out our blog post Endurance Athlete Diet: Evidence-Based Nutrition Tips from a Sports Dietitian.
Pre Workout Products: What to Take Before a Run
Pre workout products are one of the most widely used sports nutrition supplements, but they’re not all created equal—and not all are ideal for runners. Many formulas are geared toward strength athletes, containing stimulants and ingredients that may not sit well during long efforts.
That said, certain pre workout products can be helpful for runners, especially before tempo runs, track workouts, or races.
Look for options that contain:
- Caffeine: A proven ergogenic aid that can reduce perceived effort and improve endurance. Effective doses range from 3–6 mg/kg of body weight, taken 30–60 minutes before exercise.
- Beta-Alanine: Helps buffer lactic acid buildup during intense exercise. Best used during training cycles with repeated high-intensity sessions.
- Beetroot or Nitrate Extract: Shown to enhance oxygen efficiency and delay fatigue, particularly useful for time trials or hill work.
- Carbohydrates: Easily digestible sugars or maltodextrin can top off glycogen stores and stabilize blood sugar before harder efforts.
Be cautious with pre workouts containing excessive stimulants or proprietary blends without transparent labeling. And always test new products during training—never on race day.
Should You Take Creatine Before Running?
Creatine might not be the first supplement runners think of, but recent research suggests it can offer benefits beyond the weight room. While traditionally associated with power sports, creatine plays a key role in replenishing ATP—the body’s primary energy currency—especially during short, repeated bursts of activity.
So what does this mean for runners?
For those engaging in high-intensity intervals, sprint training, or strength work to support running economy, creatine can help improve performance and reduce fatigue. It may also support muscle retention during heavy mileage weeks, particularly in caloric deficits.
However, timing creatine before running isn’t essential. Because creatine accumulates in muscle tissue over time, consistency is more important than immediate pre-run dosing. Most athletes benefit from a daily dose of 3–5 grams, ideally with a meal or post-workout recovery shake for improved absorption.
Creatine is generally well-tolerated, but some athletes experience mild water retention or GI discomfort initially. If you’re considering creatine, talk to a sports dietitian to weigh the pros and cons based on your training phase and goals.
The Role of Whey Protein for Runners
Many endurance athletes focus heavily on carbs—and for good reason. But protein is just as critical, particularly for recovery, immune support, and maintaining lean muscle mass.
Whey protein is a standout supplement for runners because it’s rich in essential amino acids and absorbs quickly, making it an ideal post-run option. Including 20–30 grams of high-quality protein within 30–60 minutes of finishing a workout can help reduce muscle soreness, improve repair, and support training adaptations over time.
In addition to post-workout use, whey protein can be a convenient way to boost daily intake when appetite is low or when on-the-go meals are needed. Mixed into smoothies, oatmeal, or even pancakes, it’s an easy tool to round out a runner’s nutritional needs.
For athletes who are vegan, dairy-sensitive, or follow a plant-based diet, there are excellent alternatives like pea, soy, or rice protein powders. The key is ensuring you’re getting a complete amino acid profile and meeting your total protein needs across the day.
Top Sports Nutrition Supplements for Endurance Athletes
In addition to creatine, whey protein, and pre workout products, a handful of other supplements deserve attention from endurance athletes:
- Electrolytes: Crucial for maintaining fluid balance and preventing cramping during long or hot workouts.
- Carbohydrate Gels and Chews: Provide fast-absorbing energy mid-run, particularly for efforts over 90 minutes.
- Omega-3 Fatty Acids: Support heart health, reduce inflammation, and aid recovery.
- Iron: Especially important for menstruating athletes and those training at altitude. Low iron levels can impair oxygen delivery and endurance capacity.
- Vitamin D: Supports bone health and immune function, particularly for indoor athletes or those in northern climates.
These supplements should always be personalized based on blood work, diet, and specific training demands. They’re not universally necessary but can be valuable when integrated thoughtfully.
Tips for Choosing the Right Supplements
Navigating the supplement aisle can be overwhelming. Here are a few key principles to keep in mind:
- Choose third-party tested products: Look for NSF Certified for Sport, Informed-Sport, or BSCG logos to ensure safety and purity.
- Avoid mega-doses: More isn’t always better—especially with fat-soluble vitamins and stimulants. Do not take more than the recommended dose.
- Read ingredient labels carefully: Be aware of artificial sweeteners, allergens, and filler ingredients.
- Work with a professional: A sports dietitian can help you assess your needs and avoid unnecessary or ineffective products.
Remember: supplements should fit into your training plan, not the other way around.
If you’re curious about how supplements have evolved and which ones are worth your time (or not), be sure to check out our Your Diet Sucks podcast episode The Science of Supplementation.
Common Mistakes to Avoid with Sports Nutrition Supplements
Even well-intentioned athletes can fall into traps when it comes to supplementation. Some of the most common missteps include:
- Replacing meals with supplements: Bars and shakes are convenient, but they can’t replicate the nutrient complexity of whole foods.
- Neglecting timing: When you take your supplements matters. For example, iron is best absorbed on an empty stomach, while protein is most effective post-workout.
- Ignoring individual response: What works for one athlete may cause GI distress, allergic reactions, or poor performance in another.
Ultimately, supplements should enhance—not complicate—your nutrition strategy. Trial, error, and professional support can go a long way in optimizing your plan.
Making Supplements Work for You
When used strategically, sports nutrition supplements can help endurance athletes meet their energy demands, recover faster, and train smarter. Whether it’s sipping electrolytes during long runs, adding creatine to your strength phase, or boosting protein intake post-run, these tools can make a tangible difference in your performance and well-being.
But remember—there’s no one-size-fits-all approach. Your supplement routine should reflect your training load, health history, and unique goals. And it should always be built on a strong foundation of balanced, real food.
If you’ve ever felt overwhelmed by your options or unsure if what you’re taking is actually helping, you’re not alone. That’s where 1:1 coaching can make all the difference.
When you sign up for personalized coaching, I’ll take a deep dive into your nutrition habits, training schedule, supplement use and review your lab work to identify potential micronutrient deficiencies or red flags, helping you build a supplement plan that’s backed by evidence and aligned with your performance goals—not the latest TikTok trend.
Together, we’ll create a clear, sustainable strategy that supports your energy, recovery, and long-term health—without guesswork.
Ready to get started? Apply for coaching here and let’s build a plan that works for you.
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