Endurance runners aiming to optimize performance can now choose from seven distinct supplements, ranging from increased carbohydrate intake of up to 120g an hour to sodium bicarbonate, lactate gels, broccoli shots, beetroot juice, ketones, and creatine.
Carbohydrate Intake Increases to 120 Grams Per Hour for Elite Runners
Scientific research previously recommended 60g of carbohydrates per hour for endurance exercise lasting more than 70 minutes. A study in the Journal of Applied Physiology tested eight elite runners over two hours with 60g, 90g, and 120g doses. Runners taking 120g used 8% less oxygen at the same pace, improving running economy compared to the 60g group. However, higher intake triggered greater gastrointestinal distress, including nausea and stomach cramps.
Runners can consume 90g to 120g per hour during high-intensity sessions by utilizing varied glucose and fructose ratios. These sugars use different digestion pathways, allowing the stomach to process higher fuel volumes after progressive gut training.
Sodium Bicarbonate Buffers Acidic Hydrogen Ions During Long Runs
Sodium bicarbonate has moved beyond middle-distance events to support longer runs, such as a 40km cycling time trial where users finished an average of 54 seconds faster. The compound works by exporting acidic hydrogen ions and lactate from hard-working muscles, allowing athletes to hold faster paces without early fatigue.
Athletes should avoid consuming raw baking soda from household cupboards due to severe digestive side effects. Timing requires taking the supplement 1-2 hours before a race, starting with smaller doses to build tolerance.
Lactate Gels Enter the Market as a Third Fuel Pathway
Lactate gels provide a separate fuel source alongside glucose and fructose, preserving glycogen stores without draining primary energy pathways. A 2024 study on cyclists taking lactate found no change in VO2 peak or lactate threshold workload, but average power increased by 4%. These gels currently target elite and sub-elite athletes already consuming over 90g of carbohydrates hourly.
While lactate often receives negative press for causing muscle burn, the body normally recycles it as fuel. Acidic hydrogen ions, rather than lactate itself, cause the burning sensation in slow-twitch muscle fibres once recycling rates are exceeded.
Broccoli Shots Activate Natural Defences Against Exercise Stress
Nomio broccoli shots deliver high amounts of glucosinolate and active compounds called isothiocyanates to help runners handle training stress. These compounds activate the body’s natural defense systems to increase antioxidants and repair proteins while delaying lactate buildup. A study published in Redux Biology associated broccoli sprout consumption with lower lactate levels and protection against oxidative stress during intense training.
Researchers note that part of the Redux Biology study was sponsored by a vegetable-growing association, pointing to a potential conflict of interest. Athletes can consume one shot 2-3 hours before a hard session or race.
Beetroot Juice Nitrates Improve Blood Flow and Oxygen Delivery
Beetroot, rocket, and spinach contain high levels of dietary nitrates that contribute to nitric oxide formation in the body. According to a study published in Nutrients, nitric oxide widens blood vessels, improves blood flow, and reduces the oxygen cost of running by 2-3% in recreational users. A review of 180 studies concluded that nitrates translate to increased endurance, delayed time to exhaustion, and improved peak power.
Athletes should avoid using mouthwash before consuming beetroot juice because it destroys the reaction between nitrates and saliva. Dosing requires taking the juice 2-3 hours before a session, as well as for at least three days prior to a race.
Ketones Aid Muscle Recovery Rather Than Running Performance
Ketones show no proven benefit for fueling running performance and may actively hinder it. A study of 12 cross-country runners revealed that those taking ketones had lower post-exercise blood lactate and fatigued 1.2% more quickly than control runners.
The primary utility of ketones lies in post-exercise recovery by helping refuel muscles, improve capillaries, and prevent muscle breakdown. Evidence remains sparse, making it a costly option restricted primarily to runners logging high weekly volumes.
Creatine Supplements Recharge Explosive Energy Pathways for Runners
Creatine supplementation provides distinct benefits for runners that focus on strength, conditioning, sprinting, and recovery rather than direct endurance performance. The compound works by rapidly recharging adenosine triphosphate (ATP) energy supplies during high-intensity efforts.
Athletes typically take 2-5mg of creatine monohydrate daily to support these explosive energy pathways.
Frequently Asked Questions About Running Supplements
Can I use regular baking soda from my kitchen cupboard instead of specialized sports bicarb?
No, consuming baking soda straight from a baking cupboard causes negative stomach effects and immediate digestive distress.
How long before a run should I drink beetroot juice for optimal results?
Beetroot juice is best taken 2-3 hours before a session or race, alongside a daily intake for at least three days prior due to single doses having less impact on their own.
Do ketones improve marathon running speed?
Studies show no performance benefit for running speed, with a study of 12 cross-country runners indicating that ketone users fatigued 1.2% more quickly than non-users.
What is the recommended daily dosage of creatine for runners focusing on strength?
Runners supplement with 2-5mg of creatine monohydrate daily to support strength, power, sprinting, and recovery.
Scientific research previously put recommended intake of carbohydrate per hour during endurance exercise lasting more than 70 minutes at around 60g.