Sports Supplements for Runners
Sports nutrition products provide targeted nutrition for training, racing and recovery when whole foods are not practical.
Energy Gels
Concentrated carbohydrate gels designed for fast absorption during long runs and races.
Per serving (1 gel sachet (32 g))
88
kcal
0 g
protein
22 g
carbs
0 g
fat
Per 100 g: 275 kcal | 0 gprotein | 68.8 g carbs | 0 g fat
Benefits for runners
- ✓Rapid energy delivery
- ✓Convenient mid-run fuel
- ✓Designed for exercise absorption
Key nutrients
Sodium 300 mg
Whey Protein
Fast-absorbing protein powder for post-run muscle repair and recovery.
Per serving (1 scoop (30 g))
124
kcal
24 g
protein
2.4 g
carbs
2.1 g
fat
Per 100 g: 412 kcal | 80 gprotein | 8 g carbs | 7 g fat
Benefits for runners
- ✓Fast-absorbing protein
- ✓Complete amino acid profile
- ✓Convenient post-run option
Key nutrients
Calcium 500 mg, Potassium 600 mg, Zinc 1.5 mg, Sodium 200 mg
Electrolyte Tablets
Effervescent tablets replacing sodium, potassium and magnesium lost through sweat.
Per serving (1 tablet (4 g))
2
kcal
0 g
protein
0.5 g
carbs
0 g
fat
Per 100 g: 50 kcal | 0 gprotein | 12.5 g carbs | 0 g fat
Benefits for runners
- ✓Replace sweat electrolytes
- ✓Prevent hyponatraemia
- ✓Low calorie hydration
Key nutrients
Calcium 625 mg, Potassium 1875 mg, Magnesium 625 mg, Sodium 8750 mg
BCAAs
Branched-chain amino acids that may reduce muscle breakdown during long runs.
Per serving (1 scoop (10 g))
40
kcal
10 g
protein
0 g
carbs
0 g
fat
Per 100 g: 400 kcal | 100 gprotein | 0 g carbs | 0 g fat
Benefits for runners
- ✓May reduce muscle breakdown
- ✓Can reduce perceived effort
- ✓Useful during fasted runs
Creatine
Well-researched supplement that supports high-intensity efforts and sprint finishes.
Per serving (1 teaspoon (5 g))
0
kcal
0 g
protein
0 g
carbs
0 g
fat
Per 100 g: 0 kcal | 0 gprotein | 0 g carbs | 0 g fat
Benefits for runners
- ✓Supports sprint performance
- ✓May improve interval training
- ✓Well-researched safety profile
Caffeine Tablets
Precise caffeine dosing for pre-race performance boost without coffee volume.
Per serving (1 tablet (200 mg caffeine))
0
kcal
0 g
protein
0 g
carbs
0 g
fat
Per 100 g: 0 kcal | 0 gprotein | 0 g carbs | 0 g fat
Benefits for runners
- ✓Precise dosing control
- ✓1-3% performance improvement
- ✓No liquid volume needed
Key nutrients
Caffeine 20000 mg
Nutrition products for runners
Quality nutrition makes a measurable difference to your training and recovery. These are our top picks.
SiS Go Energy Gels
Fast-absorbing energy gels for pre-run and mid-run fuelling. One of the most popular choices among UK runners.
View on AmazonMaurten Gel 100
Premium hydrogel technology used by elite marathon runners. Easier on the stomach than traditional gels.
View on AmazonPrecision Hydration
Electrolyte drink mix tailored to different sweat rates. Helps maintain performance in longer sessions.
View on AmazonFrequently asked questions about supplements for runners
Do runners need energy gels?
Energy gels are most useful for runs longer than 60-90 minutes. They provide fast-absorbing carbohydrates when your glycogen stores start running low. For shorter runs, whole foods are sufficient.
Is caffeine good for running performance?
Caffeine can improve running performance by 1-3%. Most research suggests 3-6 mg per kg of body weight taken 30-60 minutes before exercise. Start with lower doses to assess tolerance.
Should runners take creatine?
Creatine is better known for strength sports, but emerging research suggests it may help runners with sprint finishes and high-intensity interval sessions. It is not essential for most distance runners.