Running is a passion of consistency – dedication and discipline are two of the key ingredients in improving your stamina, form and enjoyment of the activity, but sheer force of will can only take you so far. While every running style is different, if you find yourself hitting the ‘wall’ with progress stagnating and recovery feeling slow, perhaps it’s time to consider taking supplements to boost performance?
Sprinting your way to victory every day can be both physically and mentally draining…not to mention challenging, especially in the midst of a heatwave or the deep of winter! Maybe you’re a casual runner and lace up for a mile or two, or maybe you are training for an up-and-coming half-marathon or marathon? Either way, stamina is required for both of these and taking care of your body is vital.
Alongside a healthy diet, you can utilise supplements to your advantage to give you that extra spring in your step either as a pre-workout treat, or to replenish your system after a taxing run. Hopefully, it goes without saying but you shouldn’t use these as a food replacement – after all, you need to be making sure you consume enough calories. However, here at Innermost, we have some of the best supplements for running on the market - full of all the good vitamins to help you go that extra mile! Without further ado, let’s introduce you to them…
When to take running supplements
Before we get into which supplements to choose to help boost your performance, it’s important to consider something just as influential – when to take them.
There are two main times to take running supplements, either before your workout to fuel up or after you’ve finished to help your body to recover and wind down. As such, you can separate many performance supplements into two groups – pre-workout and post-workout. Take them the wrong way round and you might find yourself struggling through your run and wide awake all evening.
So, to prepare your supplement arsenal you might want to find one of each kind that work best for you – let’s dig into some options for each now.
Pre-workout running supplements
Some of you may quickly grab the nearest snack bar you can find as you head out the door – but is that really helping you reach your top level of performance? Running can be high-intensity, especially if you are frequently taking on steep terrains. Well, fear not – quality pre-workout supplements will ensure you gain enough energy, power, and stamina to easily tackle the toughest environments. Generally speaking, these are best taken about half an hour to an hour before your run to really allow the ingredients to set in. Looking for a new pre-workout supplement? Discover our very own The Energy Booster powder. Not only is it vegan, cruelty-free, gluten-free, and lactose-free (not to mention award-winning), but it is also full of the essential active ingredients needed to increase endurance and stamina, and reduce the stress caused by an intense running session. The active ingredients include:
• BCCA Complex: There are nine essential amino acids of the twenty, and three of these are called branched-chain amino acids or otherwise known as BCAAs. The most important ones, taking these will improve muscle growth.
• Citrulline Malate: This is another amino acid but this time it is combined with an organic salt called malic acid. Once consumed, it can enhance performance by reducing tiredness and increasing the body’s nitric oxide. In return, oxygen is pumped more thoroughly through the body due to heightened blood flow.
• Maca: Maca has a rich history, with its roots spanning back to Peru. Fast forward to today, and it is now being used to reduce physical and mental workout stress.
• Guarana: This ingredient has a whole host of benefits – not only does it have a caffeine content to keep you prepped, but it also is known to improve memory, mood, performance, and reaction time. A real Amazonian gem!
• Caffeine: Now we all know what caffeine can do to the body, but have you ever thought that it can also work as a pre-run supplement too? Best taken black without the extra dairy and caffeine – a cup of this will give you that extra buzz of energy to perform for longer and harder.
• Vitamin B Complex: The complex vitamin B – we won’t list out all the different b’s here. However, these eight essential vitamins are not only great for combating workout fatigue, but also improve both hair and skin health. A win-win situation.
For those who are eager to try this tasty supplement, we suggest adding about 10g to 300-400ml of cold water, shaking to your heart’s content in a shaker – or our Innermost shaker, and enjoy!
Post-run supplements
You don’t just have to consider your pre-workout fuel when running, as when your body finishes its gruelling exercise, it needs something to bring it back from its exhausted state. Yes, after an intense workout, it is always vital to gradually wind down with a soothing stretch, but you need to consider that many of the calories you consumed before have now been used up in the process. Fuel, fuel, fuel. Yes, your stomach may instantly rumble and all you can think about is a takeaway, chocolate, or crisps…but this will get you nowhere. Ignore your brain, and instead combat this thought with a nice plate of wholesome protein and veggies whilst rehydrating with our The Fit Protein powder. Again, this protein-packed supplement is suitable for many dietary needs, not only is it vegan but it is also GMO-free, gluten-free, palm oil-free, and soy free.
Available in a variety of flavours, the following active ingredients work to replenish lost energy whilst repairing and supporting muscles:
• Vegan Protein: Protein is important for recovery – it accelerates muscle growth and also helps to rebuild muscle fibres from the stressful nature of the run. So, for those runners who consume high amounts of the stuff, in the long run (pardon the pun) they are less likely to experience a sprinting-induced injury.
• Cocomineral: We need a lot of water to keep our bodies functioning, and this powdered coconut water will ensure you get the right amount of rehydration. This tasty powder contains copious amounts of potassium which is great for toping up those essential electrolytes lost through sweating.
• Magnesium: Another key mineral, magnesium keeps the heart healthy and beating steady, improves bones strength…and helps to reduce blood pressure. In general, it balances and normalises the body.
• Rhodiola Root: This flowering plant has been known to relieve the effects of exertion whilst reducing the amount of stress and tiredness in the body. Mentally it is also great for the brain as in a study it was known to improve both learning and memory function. Body and mind are in check here.
• Pink Himalayan Salt: It is like normal salt…but pink, and better! Interestingly enough, this small piece of rock actually contains an incredible 84 traces of minerals – who would have thought huh? Some of these include magnesium, calcium, and potassium.
To consume this, we suggest doing so within 45 minutes of finishing your run. Add 40g of this powder to 250-350ml of water or milk (if you prefer a milkshake) and shake. Aside from a post-run snack, this convenient protein supplement can also be a tasty addition to your porridge to liven up your morning routine, or even baked into your healthy protein bars.
Other running supplements for recovery
We’re not done there. At Innermost, we have some other supporting supplements to ensure you get the most out of your run and spring back faster afterwards:
• The Power Booster – Use for high-intensity runs, and great for sprinters!
• The Recovery Capsules – What it says on the tin, for those wanting a fast, effective recovery.
• The Health Protein – This supports overall health and will ensure your body is prepped and raring to go!
• The Focus Capsules – To combat the blues and get your mind in the right head space for exercise, fix this with these nifty capsules.
Summary – Which supplement is best for running?
There’s no defeat in admitting that we all need a little help along the way – right? At Innermost, we stand behind those wanting to commit wholeheartedly to a running plan, and that’s why we support the use of supplements to ensure these sessions are combated head-on and with full force.
But please remember, don’t take pre- and post-workout supplements in place of your daily meals. When consumed in the right way the results can be game-changing, so put your best foot forward, fuel your body with the right nutrients and vitamins, and start stomping concrete (or grass, or sand – you get the idea).
Check out our range of Innermost supplements to find the right one for you. We are behind you every step of the way.
References
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• Lee MC, Hsu YJ, Shen SY, Ho CS, Huang CC. A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. Int J Med Sci. 2023 Aug 15;20(10):1272-1281. doi: 10.7150/ijms.86738. PMID: 37786445; PMCID: PMC10542023. Click here.
• Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. J Exerc Nutrition Biochem. 2016 Dec 31;20(4):1-12. doi: 10.20463/jenb.2016.0031. PMID: 28150472; PMCID: PMC5545206. Click here.
• Priyankaa Joshi, Men’s Health, 7 Best Pre-Workout Supplements: What to Know & Which to Buy, 21 February 2025. Click here.
