12 Best Supplements for Runners and Endurance Athletes

• Supplements for runners and endurance athletes, like pre-run carbs, caffeine, and beta-alanine/creatine, boost energy, focus, recovery, and muscular endurance.

• Electrolytes and endurance gels replenish fluids, carbs, and minerals to prevent fatigue and cramps.

• Post-run protein powders (WPI, casein, or plant-based), BCAAs, and glutamine repair muscles and reduce soreness.

• Collagen, omega-3s, vitamin D, magnesium, and iron support joint and bone health and energy metabolism.

• VPA’s marathon supplements, such as RPG Endurance Gels and WPI proteins, optimise fuelling, recovery, and overall endurance performance.

Runners and endurance athletes must rely on more than just training to perform their best. Along with good training, the right supplements can enhance energy, reduce fatigue, support recovery, and protect muscles and joints from the wear and tear of long runs. From pre-run fuels to post-workout recovery formulas, this guide covers the best supplements for endurance athletes, including carbs, electrolytes, protein powders, and endurance and energy gels.

Running, especially over long distances, puts significant stress on your body. Each session depletes energy stores, strains muscles, causes wear and tear, and challenges your hydration and nutrient balance.

Endurance athletes face constant cycles of breakdown and recovery, which means optimal fuelling and repair are essential.

Without adequate nutrition, fatigue can set in earlier, recovery slows, and performance comes to an undesirable standstill. This is where targeted supplementation plays a significant role. It helps replenish glycogen stores, repair muscles, maintain steady energy levels, and keep you performing at your peak.

Supplements don’t replace a balanced diet, but they bridge nutritional gaps and fine-tune your performance. Strategic use of supplements for runners helps in three key ways:

• Pre-run: Fuelling your muscles with carbs, electrolytes, and caffeine for energy and focus.

• During runs: Replenishing glycogen and maintaining hydration to delay fatigue.

• Post-run: Accelerating muscle recovery and repair and reducing soreness with protein, amino acids, and anti-inflammatory nutrients.

With consistent, intelligent use, supplements can aid muscle repair with protein, manage fatigue with beta-alanine and electrolytes, support stamina and boost performance with micronutrients and vitamins, and help you recover faster between training sessions.

Here is a list of the top 12 best supplements for running stamina that give optimal results and maximise performance and recovery for runners and endurance athletes.

Carbohydrates are your body’s primary energy source during endurance exercise. Consuming 30 grams of carbs (1 hour or less before competition or training; ~ 100 calories) 2 helps maximise glycogen levels, giving you a steady energy supply.

Quick-digesting carb sources such as oats, fruit, or specialised endurance formulas (like VPA’s RPG endurance gels) are ideal 30-60 minutes before running. They help prevent early fatigue and keep your pace strong through the first half of your session.

Caffeine is one of the most researched performance enhancers. It sharpens focus and mental alertness, delays fatigue, and helps you push harder for longer. For runners, caffeine can improve both perceived effort and endurance performance.

A small dose (around 3-6mg/kg of body weight) 30-45 minutes before your run can do the trick. Unnecessarily high doses can cause an upset stomach and insomnia, dampening performance in the process.

You can get your caffeine from coffee, caffeine gels (VPA’s RPG Green Apple Endurance Gel contains 36 mg of caffeine for extra endurance), or pre-workout supplements designed for endurance athletes.

While creatine is typically associated with strength athletes, it can also benefit runners, especially sprinters and those doing hill work or interval training. It enhances muscular power and recovery during high-intensity efforts. Overall, creatine supplements increase time to exhaustion during high-intensity endurance activities.

Beta-Alanine helps buffer lactic acid build-up, allowing you to sustain effort during intense training. A small daily dose of 4-6 grams can improve exercise performance over time 5, especially in combination with creatine monohydrate.

During long runs or races, energy gels are a lifesaver. They deliver fast-absorbing carbohydrates, BCAAs, and electrolytes to maintain energy levels, support endurance, and hydration without upsetting your stomach.

Running gels are designed for easy digestion and quick energy release. Each sachet provides a mix of glucose, electrolytes, and BCAAs for sustained energy, along with electrolytes to replace those lost through sweat.

Try VPA’s RPG Endurance and Energy Gels, formulated to provide steady energy, prevent “hitting the wall,” and support hydration during races. It is lightweight, easy to absorb, convenient, and won’t leave you feeling nauseated, hence it is the perfect marathon supplement.

Benefits of running gels include:

• Consistent energy supply throughout long runs.

• Prevention of energy crashes or early fatigue.

• Quick absorption and no heavy stomach.

Hydration is key to endurance performance. Electrolytes, such as sodium, potassium, magnesium, and calcium, regulate fluid balance, muscle contraction, and nerve function. You need basic electrolytes to prevent painful cramps or dizziness during workouts.

For long runs or hot conditions, replacing electrolytes is just as crucial as refuelling with carbs.

Products like VPA’s Electrolyte Powder provide a convenient and effective way to stay hydrated and prevent cramps. Simply mix with water and sip before or during your run to maintain your fluid and mineral balance.

After a long run, your muscles are in repair mode. Protein helps rebuild micro-tears and supports lean muscle maintenance.

WPI - Whey Protein Isolate Powder is a fast-digesting option ideal for post-run recovery, while casein protein provides a slow-release option for overnight repair. If you are on a plant-based diet, a Premium Plant Protein blend made from pea or rice protein is an excellent alternative.

Consider VPA WPI or VPA Premium Plant Protein to support muscle recovery and reduce soreness after long training sessions.

Running impacts joints, ligaments, and connective tissues just as much as muscles. Collagen supplements improve tendon strength, joint comfort, and tissue resilience. They are beneficial for those logging high weekly mileage or recovering from injuries.

A daily collagen supplement, ideally taken with vitamin C, can enhance collagen synthesis and protect your joints long-term.

Branched-Chain Amino Acids (BCAAs) –leucine, isoleucine, and valine –play a vital role in reducing muscle breakdown during and after runs. L-Glutamine further aids muscle repair and recovery and supports immune health, which can dip after intense endurance training.

Including BCAA and glutamine supplements post-run can reduce soreness, speed up recovery, and help you train consistently without fatigue.

Omega-3s, commonly found in fish oil or algae-based supplements, help reduce inflammation, improve joint mobility, and support cardiovascular health, which are all essential for long-distance runners.

They also contribute to faster recovery between sessions and may reduce delayed onset muscle soreness (DOMS).

Iron and B vitamins are critical for oxygen transport and red blood cell production. Low iron levels can lead to fatigue, shortness of breath, and reduced stamina, particularly common among female runners.

A daily iron and B-complex supplement can support energy metabolism and ensure your body efficiently delivers oxygen to working muscles.

Vitamin D supports bone strength, while magnesium aids muscle function, nerve health, and recovery. These two nutrients are vital for endurance athletes who train outdoors or in hot climates, as sweat loss can deplete magnesium levels.

Together, they help prevent cramps, promote muscle repair, and maintain skeletal health.

RPG Endurance Gels are specifically formulated to meet the needs of runners, cyclists, and triathletes. Each gel provides a balanced blend of fast-absorbing carbohydrates, electrolytes, BCAAs, and caffeine for peak energy and focus.

What sets them apart:

• Dual-carb formula for sustained fuel release.

• Electrolyte blend to prevent dehydration.

• Light texture for easy digestion on the go.

Whether you are running a marathon or tackling trail terrain, RPG Endurance Gels offer reliable, stomach-friendly fuel to keep you performing at your best.

Caffeine is another AIS Group A supplement, which benefits endurance performance. Taking caffeine decreases your rate of perceived effort. This means exercise ‘feels’ easier and as a result, you perform better. You can take caffeine before or during training or competition. Caffeine is taken as a pill, as coffee (everyone’s favourite!) or within a supplement like a gel or pre-workout. For the serious athlete, caffeine should be taken as a supplement rather than from coffee. This is because the caffeine content of coffee varies and you don’t know what dose of caffeine you will be taking.

VPA^® Gold Coast Stim (formerly Pre-30 V.2) and Venom^® pre-workouts contain caffeine. One serve of Venom^® Pre-workout contains the caffeine equivalent of four espresso shots. Along with it’s other proven ingredients Pre-workout will provide the caffeine boost and performance improvement you are seeking. Take pre-workout about 20 minutes before you train or compete for optimal results.