The Top 5 Supplements for Runners and Endurance Athletes

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If you run, ride, swim, or do anything that lasts longer than “I can hold my breath,” your body has to do a lot at once: keep you moving, keep you hydrated, and then bounce back so you can train again tomorrow.

This guide is for runners doing 60–90 minute sessions, triathletes, and anyone stacking hard training days.

Good training and solid nutrition should always come first. But there are a few supplements that actually matter for endurance, things like beta-alanine, electrolytes, and nitrates that help you go a little longer, feel a little better, and recover a little faster.

Let’s walk through the ones that are actually worth your money.

Key Takeaways 

• Endurance athletes benefit most from beta-alanine, electrolytes, and nitrate-based supplements because they delay fatigue and improve oxygen delivery.

• Protein and creatine still matter for runners because they protect muscle and speed recovery between sessions.

• If you want one product to do most of the work, a stim-free performance pre-workout can bundle several of these ingredients together.

1. Beta-Alanine for Runners

Why it matters 

Beta-alanine is an amino acid that plays a key role in the production of carnosine, a molecule that acts as a buffer in muscles to help delay the onset of fatigue. 

This is the ingredient that causes the “skin tingling” sensation that is commonly associated with pre-workout supplements. Note that this side effect is not harmful, and will become less intense with more prolonged use. 

Supplementing with beta-alanine has been shown to increase muscle carnosine levels by as much as 85%. 

Dosing: Beta-alanine works best if it is taken daily over the long term (at least several weeks). Based on research, the optimal dosing for beta-alanine appears to be 3-6g daily for 4-10 weeks, followed by a maintenance dose of 1.2g daily afterwards. Most supplements that have beta-alanine in their formula, like pre-workout supplements, use a dose of 3.2g.

When considering beta-alanine for endurance athletes specifically, beta-alanine provides a stimulant-free option for delaying fatigue, allowing you to sustain your workout effort longer. 

Beta-alanine has been shown to enhance performance during high-intensity and long duration events, and can help you attain more mileage before reaching exhaustion. 

There is evidence that beta-alanine also works well alongside creatine to support both endurance and strength gains. 

Our Pick: Bulk Supplements Beta-Alanine

I have tried and tested products from BulkSupplements.com, and they remain one of my favourite resources for single-ingredient supplements. 

BulkSupplements.com products are third-party tested, and because of their wholesale style set up they are often the best cost per serving on any supplements. 

There are no bells and whistles with this brand. You don’t find unique flavoring or expensive marketing collaborations, but they check all the right boxes when it comes to quality and cost per serving. 

BulkSupplements Beta-Alanine is available as an unflavored powder (my personal recommendation) or in capsule form. A 500g bag which would provide 156 days at the dose of 3.2g daily that I mentioned above is available for only $21 USD, which also makes it an extremely affordable supplement considering the heavy body of research proving its effectiveness. 

Runner-up: Thorne Beta-Alanine SR

Thorne Beta-Alanine SR uses a patented form of Beta-Alanine called Sr Carnosyn®, which is a special slow release form. 

This gradual release allows for better absorption of beta-alanine in the muscles and more stable blood levels of beta-alanine, which may support more consistent carnosine loading. 

The sustained release also helps minimize the tingling sensation that some users may find distracting or uncomfortable. 

Thorne beta-alanine is available as a tablet with 1.6g of beta-alanine per two tablet serving. In order to reach the 3.2g recommended dose, you would have to take 4 tablets per day. With 120 tablets per bottle, each bottle would last you one month and costs around $46 per bottle. 

Thorne Beta-Alanine is certified under the NSF International Certified for Sport ® program. This means that every single batch is tested for banned substances and purity for elite athletes. This, combined with Thorne’s use of the patented form of beta-alanine, adds an extra level of reassurance that the product you are taking is safe, effective, and meets label claims. 

This product is more expensive than traditional beta-alanine powder and capsules, but is worth it for elite athletes who need the highest levels of third-party certification or those who want to minimize the tingling sensation.

2. Hydration / Electrolytes

Why it matters

A key factor that contributes to fatigue or decreased performances is dehydration and water loss. 

Supplementing with electrolytes can prevent dehydration and heat-releated fatigue by replacing the key minerals lost in sweat. 

Electrolytes – specifically sodium, potassium, and calcium, play essential roles in muscle contraction and coordination. Taking an electrolyte supplement can help support overall nerve and muscle function, and supports the maintenance of blood volume and pressure during long-duration activities. 

Taking an electrolyte supplement during exercise can reduce the risk of cramps or dizziness caused by electrolyte imbalance, and can play a role in overall recovery by keeping your cells hydrated. 

For the general population, proper post-workout nutrition and adequate hydration with just water is sufficient to maintain athletic performance and support recovery. 

For endurance athletes specifically, especially those training at a high level or in extreme temperatures, then electrolytes can be a key factor in increasing athletic performance and supporting muscle recovery. 

Our Pick: Tailwind Endurance Fuel 

Tailwind Endurance Fuel is a light-tasting, complete mix of fast-absorbing carbs and electrolytes designed to power long efforts and support smooth recovery. 

Each serving offers 100 calories and 25g of carbs but it also comes in single-serve packets that are 200 calories (about 50 g of carbs), which makes fueling math effortless on the move 

One packet per hour lands most runners solidly in the recommended 40–60 g carbs/hour range, and you can pair it with a gel to push toward 75–90 g/hour for longer or harder races.

Functionally, Endurance Fuel replaces the key electrolytes you lose in sweat, sodium, potassium, magnesium, and calcium, to help maintain fluid balance and ward off cramping. 

Its simple sugars (dextrose and sucrose) deliver quick and steady energy without the heavy, gut-bogging feel some mixes can cause. The carbs+electrolytes combo also supports better water absorption in the gut, keeping you hydrated longer.

I tested Tailwind Endurance Fuel at the end of my race season, perfect timing.

(For context, my “endurance” training topped out around 7 km, and I’m not an elite pace-setter. Most races were local events where I pushed a double stroller weighing ~125 lbs.)

I appreciated that Endurance Fuel isn’t overly sweet. The 200-calorie packet meant fewer moving parts, no juggling multiple gels or trying to calculate half-servings mid-run, which kept my stomach calmer and my pacing steadier.

Tailwind offers Endurance Fuel in bulk bags and single-serve sticks for easy planning.

True to the brand, the mix uses natural flavors and sweeteners, no artificial additives. I tried Raspberry (really enjoyed it), but you can also get Lemon, Mandarin Orange, Berry, Strawberry Lemonade, and even caffeinated options if you want a little extra boost.

Runner-up: Biosteel Hydration Mix

If you are looking for a high quality electrolyte formula that is third-party tested and prioritizes the use of all natural ingredients, but you want one that is sugar free then I suggest BioSteel Hydration Mix as an alternative. 

The key differences between Biosteel and Tailwind are that Biosteel has an added amino acid complex and B Vitamins which support energy and endurance training in a calorie-free formula, whereas Tailwind uses carbohydrates and vitamin C for energy and recovery. 

Biosteel Hydration Mix is available in 12 different flavor varieties and a wider variety of sizes from 7 individual packets to a 100 serving tub. The cost ranges anywhere from $0.75 to $1.29 per serving. 

3. Nitrate / Beet Root Juice

Why it matters

Nitrates are chemical compounds containing nitrogen and oxygen, which are converted to Nitric Oxide in the body. They are found naturally in vegetables like beets and spinach. 

Nitric oxide relaxes the blood vessels which increases blood delivery to the muscles and can help the muscles use oxygen more efficiently, which delays fatigue. 

Many people also enjoy taking nitric oxide boosters like beet root powder or citrulline for an aesthetic “muscle pump”. 

Functionally for endurance athletes, taking nitrate supplements can improve athletic performance via this increased nitric oxide production, enhanced blood flow, and can boost endurance and enhance recovery. 

You can find patented forms of nitrates in pre-workout under the patent “NO3-T ®” like L-Citrulline Nitrate or L-Arginine Nitrate. 

Personally, I prefer sticking to the well-studied, thoroughly proven natural source: beetroot powder. In a 2024 meta-analysis of 27 eligible studies, beetroot-based supplements were shown to improve muscular endurance, support muscular strength, and enhance muscle recovery after fatiguing exercise. 

Our Pick:  SuperBeets Sport

SuperBeets® Sport by HumanN is my top choice for a brand that combines all-natural, high quality, non-GMO ingredients with the highest standards for third-party testing in the industry. 

SuperBeets® Sport is NSF Certified, guaranteeing it safe for use by elite athletes and adding an extra level of reassurance for consumers in regards to its safety and effectiveness. 

SuperBeets® uses natural cherry flavor and stevia leaf as its flavor and sweetener combo and is safe for use by nearly anyone because it is vegan, gluten-free, soy-free, dairy-free, and caffeine & stimulant-free. 

If there is one downside, it is that this product is a bit more expensive due to the high quality ingredients and manufacturing, costing approximately $2.00 per serving (as low as $1.01 if you buy in bulk and take advantage of the subscription feature to get 25% off). 

There is only one flavor variety available, Wild Cherry. 

Runner-up: Bulk Supplements Beet Root Powder

For athletes looking for a more budget-friendly way to add beet root to their supplement regimen, I recommend choosing BulkSupplements.com beet root powder. 

When taking the powder in its raw form, it is recommended to take 6-12 grams of beetroot per day which will provide approximately 300-600mg of dietary nitrates. 

BulkSupplements offers USDA Certified Organic Beetroot powder in a 500g bag (between 41 and 83 servings) for only $22 USD, bringing the cost down to between $0.26 and $0.53 per serving, a significant reduction compared to the $2.00 that SportsBeets® costs. 

While the plus side to the BulkSupplements beetroot powder is that it contains absolutely no ingredients aside from the organic beetroot, the potential downside is that this product is unflavored. 

Note that unflavored does not mean flavorless – an important distinction. This product will taste exactly like beets. 

4. Protein Powder

Why it matters

Most individuals understand, at least on a basic level, that protein is beneficial for building muscle and recovering from physical activity. Protein powder is often recommended for individuals who are engaging in strength training activities, but may get overlooked for endurance athletes. 

Protein plays key roles in muscle repair and recovery, which makes it a big asset for speeding up recovery after long runs. Adequate protein intake can help preserve muscle mass during extended endurance training. 

It can also help you perform better in longer races. Protein powder gives you the amino acids your body needs to build more mitochondria in your muscles (the little energy factories), which basically means you can make and use more energy.

On top of that, getting enough protein helps you hang onto strength and power during big training weeks, especially when you’re stacking long runs or doing back-to-back sessions

Dosing: For building and maintaining muscle mass, an overall daily intake of 1.4-2.0g of protein per kg of bodyweight per day is recommended. 

For a 175lb person that would translate to between 110 and 158 grams of protein daily. 

Our Pick: Transparent Labs Whey Isolate

Transparent Labs Grass-Fed Whey Isolate is a high quality, third-party tested whey isolate. Transparent Labs has a high commitment to quality and transparency (as their name suggests). While a lot of companies boast that their products are third-party tested, Transparent Labs goes a step further by making these results all publicly displayed on their website. 

Their grass-fed whey isolate contains 28g of protein per serving with only 1g of fat and 1g of carbohydrate. With 130-140 calories per serving, this protein delivers 80 to 85 percent protein per scoop. 

Transparent Labs Whey Isolate is available in 18 different flavor varieties, and the company does not use any artificial flavors, colors, or sweeteners in their products. 

Whey isolate is a fast-digesting protein source, which makes it a great choice for post-workout recovery since the amino acids from the protein can be used quickly by the body.

You can find my full indepth review of Transparent Labs Grass Fed Whey Isolate here.

Runner-up: Transparent Labs Organic Vegan Protein

As an alternate for anybody who follows a plant-based diet or has allergies/sensitivities to dairy, I recommend Transparent Labs Vegan Protein. 

Transparent Organic Vegan uses a blend of pea and rice protein with 24g of protein per scoop. 

As with all other Transparent Labs products, their vegan protein is third-party tested and does not contain any artificial flavors, colors, sweeteners, or preservatives. 

Currently, the Transparent Labs Organic Vegan Protein is only available in two flavors: Chocolate and Vanilla. 

5. Creatine

Why it matters

In the same way that protein powder is often considered for strength-based athletes and sometimes overlooked for endurance athletes, the same goes for creatine. 

Creatine is one of the most studied sports supplements and has been long-documented as being a gold standard supplement for increasing muscular strength and power. 

For endurance athletes, it helps to know that creatine in your muscles is stored as phosphocreatine (Creatine + Phosphate). During exercise, phosphocreatine gives up its phosphate to help make ATP, the body’s main energy source. 

The more phosphocreatine you have, the more energy your muscles can quickly produce and recycle. This can help you maintain higher intensity during workouts and improve endurance by making your muscles work more efficiently.

Creatine’s ability to support lean muscle mass and enhance recovery can help prevent muscle breakdown during long training blocks, and can accelerate muscle repair between workouts or race stages. 

Creatine and beta-alanine compliment each other well. Creatine replenishes ATP faster, while beta-alanine reduces fatigue buildup making a fantastic one-two punch for increasing overall training capacity. 

They work great on their own, but their overall benefits are amplified when used together. 

Dosing: The optimal dose for creatine monohydrate is 3-5g daily, taken over the long term (at least 4 weeks consistently to see the optimal benefits). 

Our Pick: BPN Creapure® Creatine Monohydrate

There are a lot of new and novel forms of creatine, such as special blends in pill form, flavored powders, gummies, and crunchy chews. 

My preference is always to stick to the high-quality basics that have a long history of safety and effectiveness as opposed to choosing options that are newer (and ergo less scientifically proven) or trendy. 

As such, BPN Creapure® is my number one recommendation for a high quality creatine monohydrate for runners. 

First, BPN uses a patented form of creatine monohydrate called Creapure®. This specific type of creatine manufactured in Germany is the one that has been used primarily in research to establish the safety and efficacy of creatine, and has been reported to be a creatine monohydrate that is 99.9% pure. 

Aside from using the highest quality creatine source available on the market, the BPN Creapure® also comes at a very reasonable price. They have 30 and 60 serving sizes available for between $0.58 and $0.66 per serving. 

Lastly, BPN Creapure® is NSF Certified, giving it one of the most thorough third party testing certifications in the industry and guaranteeing it free of banned substances for drug tested athletes. 

Runner-up: Any Informed Choice or NSF Certified Creatine Monohydrate

Creatine monohydrate has drastically increased in popularity over the last several years, and as a result every brand wants to claim their shelf space in the industry. 

It can be overwhelming with the amount of selection available, but based on my industry experience I am confident that if you choose any unflavored creatine monohydrate that is third party tested with publicly disclosed results (e.g. Informed Choice, Informed Sport, NSF), then you can be confident that you will get the same results as the brand name Creapure® discussed above. 

For example, Nutricost has a 200 serving creatine monohydrate available for as low as $0.23 per serving, with the same NSF certification that BPN has.

Optional: Pre-Workout

Why it matters

There are a variety of reasons why a pre-workout supplement can be beneficial for endurance athletes. 

Many people equate pre-workout supplements with being overloaded with stimulants, but that isn’t always the case. There are a lot of great pre-workout products that offer performance-enhancing benefits without any caffeine or stimulants (I highlight two below). 

If you do choose a product with caffeine, you can notice an immediate (within 30 minutes) increase in alertness and reduced feelings of perceived effort. 

Whether a product has caffeine or not, pre-workout supplements can enhance endurance and stamina during long or intense sessions, improve blood flow with ingredients like citrulline or nitrates, and can delay fatigue helping you to sustain your power output and focus over extended training sessions. 

Pre-workout supplements might also contain ingredients like tyrosine or alpha-gpc which can boost motivation and help provide the mental edge needed to push through tough workouts or races. 

Our Pick: 1st Phorm Endura-Formance

It is a strict policy of mine never to recommend products which I haven’t first personally tried and tested. I am bending the rules here slightly, because I think the 1st Phorm Endura-Formance deserves a spot on this list. As justification, I have an industry associate who is an elite distance cyclist and has used this product for several years. 

Based on formula alone, 1st Phorm Endura-Formance checks all of the boxes for an elite endurance supplement. First of all, it contains all of the individual ingredients mentioned in this article and in clinical doses. 

In each scoop, 1st Phorm Endura-Formance contains: 

• 5g Creatine Monohydrate
• 3.2g Beta Alanine
• 50mg S7® (stimulates the body’s nitric oxide production) 
• Electrolytes (sodium and potassium) 

In addition, the formula also has Betaine (supports athletic performance and improves body composition), Peak O2 (boosts stamina and endurance), and Tyrosine (increases total time to fatigue). 

One key thing I love most of all about this product is that it is caffeine-free, which makes it suitable for athletes to use any time of day. 

1st Phorm Endura-Formance is available in 4 different flavors and costs an extremely reasonable $1.56 per serving. For athletes looking for a simple catch-all formula to fuel their endurance training, 1st Phorm Endura-Formance is an amazing option. 

Note that while the company claims that their products are third-party tested, they are not certified by organizations like Informed Choice or NSF and I could not find clarity on exactly what the products were tested for.

Runner-up: Transparent Labs Stim-Free Preworkout

If you are an elite athlete who requires third-party testing certifications, then I recommend the Transparent Labs Stim-Free Pre-workout. 

Transparent Labs Stim-Free Pre contains 8g of citrulline malate, an ingredient that supports nitric oxide production and enhances blood flow and oxygen delivery which both support endurance. 

It also contains a massive 4g of beta-alanine per serving. 

Like 1st Phorm, the Transparent Labs pre-workout is stimulant free and contains several cross-over ingredients including betaine and tyrosine. 

Unlike 1st Phorm, Transparent Labs Stim-Free Pre contains no artificial flavors or sweeteners and is Informed Choice certified, with all of their testing results publicly available on their website. 

Honorable Mentions

Caffeine pills

All of the products outlined above are caffeine and stimulant-free, making them applicable to a broader range of athletes. 

For those looking for the additional boost, you can easily add caffeine pills to your training regimen. 

Caffeine can increase alertness, delay fatigue, improve time-to-exhaustion (i.e. endurance), and can encourage the body to use fat stores for fuel, thereby sparing muscle glycogen. 

Notably, caffeine pills are incredibly affordable, very portable, and easy to dose, available typically in 100mg or 200mg tablets. 

Our Pick: Nutricost Caffeine Tablets

Omega-3s 

A high quality omega-3 supplement is a great option to add to your daily lifestyle stack. 

Omega-3s reduce inflammation which can reduce muscle soreness and joint stiffness after long training sessions. Omega-3s are also notably heart healthy and can improve cardiovascular function and endurance capacity.

A few additional benefits of omega-3 are that they can act as a lubricant for joints, resulting in smoother, pain-free movement and they can support brain health which can boost mental clarity and mental focus. This combination of benefits supports physical endurance and stamina, boosts recovery, and provides assistance to the brain and body to keep you feeling good through long and intense training periods. 

When choosing a fish oil, find one that is IFOS certified. This is a third-party organization that certifies products for quality and purity. 

Our Pick: Aqua Omega EPA

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