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good supplements for running

The Five Best Supplements To Take Before Running

Let’s face it—running can suck sometimes. The burning lungs, the aching legs… it’s no wonder running gets used as punishment in gym class. But then there are those rare moments when everything clicks, when you feel like you’re flying, and suddenly all the pain is worth it. Unfortunately, those magical runs are few and far between.

But what if I told you there are five supplements that can turn your suck into soar on a regular basis? That’s right, there are science-backed supplements that can make fast running feel easier, every damn day. Let’s dive into the five best supplements for runners, what they do, and exactly how much you should take to supercharge your performance.

#1 Best Supplement for Runners – Caffeine Anhydrous

Ever wonder why so many runners can’t function without their morning coffee? Besides being delicious, coffee is packed with caffeine, which happens to be one of the best performance enhancers out there. But if you really want to up your game, caffeine anhydrous (the powdered form) is where it’s at. It’s more potent and effective than caffeine from coffee when it comes to improving stamina and endurance.

Here’s how caffeine helps you crush your runs:

  1. Caffeine Blunts Fatigue: Caffeine blocks adenosine, the chemical in your brain that makes you feel tired. So when caffeine takes over, you get a surge of energy and can delay that creeping sense of fatigue.
  2. Caffeine Improves Muscle Contractions: Caffeine increases the release of calcium from your muscles, which means better, stronger contractions. More calcium = more power to your legs, and better turnover on every stride.
  3. Caffeine Spares Glycogen: By increasing fat oxidation (burning fat for energy), caffeine helps you save precious glycogen (your body’s rocket fuel) for when you really need it—like those brutal final miles of a race.

How Much Caffeine Should You Take Before Running? Take 3-6 mg per kg of body weight 30-60 minutes before your run. For a 70 kg (about 154 lbs) runner, that’s roughly 210-420 mg of caffeine. And remember, more isn’t better. Overdo it, and you’ll be shaking, puking, or having an anxiety meltdown halfway through your run.

#2 Best Supplement for Runners – Beets

Yep, beets. They’re not just for hipster salads; they’re packed with nitrates that help improve endurance. And despite what you might have heard, nitrates are not harmful—quite the opposite, in fact. Beets help lower blood pressure, improve blood flow, and make your muscles more energy-efficient.

Here’s how beets can boost your running:

  1. Beets Lower the ATP Cost of Exercise: ATP is the energy currency of your cells. Beets reduce the amount of ATP your muscles need to contract, making hard running feel easier.
  2. Beets Enhance Energy Efficiency: By reducing the breakdown of phosphocreatine (a molecule that helps regenerate ATP), beets allow your body to keep producing energy more efficiently during prolonged efforts.

How Much Beetroot Juice or Powder Should You Take Before Running? Drink 0.5 liters of beetroot juice 30-60 minutes before exercise, or take 1-10 grams of beetroot powder, depending on its nitrate content. Shoot for around 500 mg of nitrates for the best effect.

#3 Best Supplement for Runners – Taurine

Contrary to popular belief, taurine isn’t bull semen (yeah, people actually believe that). Taurine is a sulfur-containing compound that helps reduce muscle fatigue and lactic acid buildup—two things that are brutal for runners.

Here’s why taurine is a game-changer for your running:

  1. Taurine Battles Lactic Acid: Lactic acid buildup is what makes your legs burn like hell during hard efforts. Taurine helps reduce that buildup, meaning you can keep pushing longer without feeling like your legs are on fire.
  2. Taurine Reduces Muscle Breakdown: Running, especially long-distance running, breaks down muscle proteins. Taurine helps slow that process, so you can go harder without hitting the wall too soon.

How Much Taurine Should You Take Before Running? Take 1-3 grams of taurine 30 minutes before your run.

#4 Best Supplement for Runners – Choline

Choline might not be the sexiest supplement on the list, but it’s crucial for both muscle function and mental focus. Unfortunately, most people—runners included—are choline-deficient, and exercise depletes what little you have even faster.

Here’s how choline helps:

  1. Choline Improves Muscle Contractions: Choline is converted into acetylcholine, a neurotransmitter that signals your muscles to contract. More choline = better, more efficient muscle contractions.
  2. Choline Keeps You Focused: Running isn’t just physical—it’s a mental battle too. Choline boosts mental focus, helping you stay sharp when the pain starts to set in.

How Much Choline Should You Take Before Running? Take 1-2 grams of choline (as choline bitartrate, Alpha-GPC, or CDP choline) before your run.

#5 Best Supplement for Runners – Carbohydrates

Yes, carbs are a supplement. That sports drink, those gels, chews, waffles—they’re all basically carbs in a convenient form. And here’s the deal: carbs are not the enemy. If you want to run fast, carbs are your best friend.

Here’s why:

  1. Carbs Keep Your Glycogen Topped Off: Glycogen is your body’s go-to fuel source for high-intensity running. When you eat carbs before and during exercise, you ensure that your muscles have the fuel they need to keep going.
  2. Carbs Power Anaerobic Glycolysis: Once your heart rate gets above 80% of max, your body relies heavily on carbs to fuel anaerobic efforts. This is when those gels or chews really come in handy.

How Many Carbs Should You Take?

  • 200-300 grams of carbs 3-4 hours before exercise.
  • 50-75 grams 60 minutes before exercise.
  • 30-90 grams per hour during your run, depending on the intensity and duration.

The Bottom Line

Running doesn’t have to suck. These five supplements—caffeine, beets, taurine, choline, and carbs—can make running feel easier, boost your stamina, and improve your performance in both training and racing. Whether you’re pushing for a new PR or just trying to make your long runs a little less brutal, these supplements will help you get there faster, easier, and stronger.