Endurance supplements can help athletes sustain their energy, improve oxygen delivery, and support recovery, making them powerful helpers for prolonged physical exertion. Not all nutrition supplements for running will be a good match for your goals, though, so it’s important to know the ins and outs of these products.

Nothing can replace dedication and training, but the right supplement can help you achieve your fitness dreams, improving your endurance and recovery on your way to being in top form.

 

Starting With Nutrition

Before we look at supplements, let’s talk about diet. No amount of supplements, no matter how powerful they are, can replace eating right.

Carbohydrates are the order of the day, as endurance athletes thrive on them. You need enough energy to carry you through, and eating plenty of carbs ensures you’ll make it to the end of your race. Endurance athletes should also ensure they get sufficient protein to build and repair muscle.

Do some research if you’re looking to adjust your diet, as different activities benefit from different diets. A long-distance runner may not thrive on the same food as a cyclist looking to log fifty miles a day.

 

The Importance of Supplements

Endurance activities like running, swimming, cycling, and hiking put intense demands on the human body. To engage them safely and successfully, they require a steady source of energy and oxygen. They also necessitate that the person pursuing these activities recovers properly between sessions.

Carbohydrates

Carbohydrates need to be a key part of athletes’ diets, but carbohydrate supplements can help. Carbs are the ideal source of energy for the human body. They are broken down into glycogen and stored so it can be consumed when needed. 

Healthier muscles can store more glycogen, which is another reason why training is important. The more efficient your body is at storing energy, the longer you can go. Carbohydrate supplements like gels or sports drinks can make sure your body gets the carbs it needs before, during, and after exercise.

Electrolytes

Electrolytes are minerals that are essential to the correct functioning of the body, as they regulate muscle contractions and hydration. They can be lost through sweating, so endurance athletes need to make sure they keep their levels high over time. 

If you only drink water, you risk diluting electrolytes in your body and keeping your performance from less than optimal levels. Still, sports drinks often contain sugar and other things you might not need, so check your labels.

Beetroot Powder

Beetroot contains two ingredients that are helpful for endurance athletes: betalains and nitrates.

Betalains are phytochemicals (chemical compounds produced by plants) that have both antioxidant and anti-inflammatory properties. Nitrates can increase the nitric oxide in your body. 

Nitric oxide assists in blood flow, expanding blood vessels and allowing more oxygen and nutrients to reach muscles. Of course, these things are both very important to long-distance runners, swimmers, and cyclists, as better oxygen distribution and absorption means delayed fatigue.

AltRed contains 25% betalain extract, making it a powerhouse supplement for improving endurance.

Caffeine

Caffeine is one of the oldest known stimulants in the world, and it can have a meaningful impact on athletic performance. It can affect reaction time and how the body burns fat. It also affects RPE (rate of perceived exertion), which means that you may feel like you’re working less hard than without the caffeine.

Protein

Similarly to carbohydrates, while getting sufficient protein in your diet is irreplaceable, supplements can help some people meet their goals. Endurance sports and activities break down muscle, and what you consume before and after a workout determines, in part, what happens to those muscles. 

It’s critical that you maintain muscle mass as you run, swim, or cycle long distances week after week. Protein supplements can ensure your body is never left wanting as it rebuilds again and again.

 

Enduring Strength

Endurance sports and hobbies require commitment, and part of that commitment is study and strategy. When you’re looking for supplements to assist your performance, consider carbohydrates, electrolytes, beetroot, caffeine, and protein.

Whether you’re a trail-cyclist gearing up for a big ride or you’re in the market for ultra running supplements, knowing what you need will help you find the right supplement for you. Your body has given you so much, so be sure to return the favor. With the right tools, you can give your body what it needs and reach your goals safely!