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What Are The Best Running Supplements?

23rd January 2023

Fitness Health

23rd January 2023

By Adele Webb

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

•    Ma GP, Zheng Q, Xu MB, Zhou XL, Lu L, Li ZX, Zheng GQ. Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. Front Pharmacol. 2018 Dec 4;9:1415. doi: 10.3389/fphar.2018.01415. PMID: 30564123; PMCID: PMC6288277. Click here. 
•    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. 

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Other Insights

Fibre

The Benefits of a High Fibre Diet for Energy, Gut Health & Balance

Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. Why intake is often lower than expected You might read this and think you’re easily hitting your daily fibre requirements. Yet, even among people who eat relatively well, fibre intake tends to fall short. In the UK, the recommendation sits at around 30g per day, yet average intake is closer to 18–20g. This isn’t usually down to poor habits. More often, it reflects modern eating patterns: A strong focus on high-protein meals can reduce the variety of plant foods in a diet, lowering fibre intake over time. A reliance on staples like white bread and pasta contain less fibre than wholegrain alternatives, making fibre intake harder to reach. Quick, convenient meals often lack the whole ingredients needed to support adequate fibre intake. The result isn’t a complete absence of fibre, but it does lead to a gradual shortfall below the 30g recommendations. Each meal might seem balanced in isolation, but across a full day or week, intake consistently sits below where it needs to be. The Key Benefits of a High Fibre Diet  A high fibre diet supports several key areas of health at the same time: Gut health and microbiome support As previously mentioned, fibre’s most recognised role is in digestion, but its impact actually goes deeper than that. Certain fibres act as prebiotics, feeding beneficial gut bacteria. These bacteria produce compounds known as short-chain fatty acids (SCFAs), including butyrate, which plays a role in maintaining the integrity of the gut lining and regulating inflammation. A 2019 review published in The Lancet found that higher dietary fibre intake was consistently associated with improved gut health markers and reduced risk of several chronic conditions. The key takeaway wasn’t a single “superfood”, but the cumulative effect of consistent fibre intake over time. There’s also increasing interest in how microbiome diversity influences overall health. A more varied intake of fibre tends to support a more diverse gut environment, which is linked to better resilience and function. For those looking to improve their training routines and hit new PBs, a well-functioning gut is central to recovery. This is because fibre supports the gut environment, which in turn affects how efficiently nutrients are absorbed. More stable energy levels When it comes to your energy, it isn’t just about calorie intake. It’s also key to ensure your body can effectively process these calories. This is where fibre can be highly beneficial. This is because fibre slows the digestion of other carbohydrates, leading to a more gradual release of glucose into the bloodstream. This helps avoid the sharp spikes and dips that can come from highly refined meals. Studies also show that diets higher in fibre are associated with improved glycaemic control, even in otherwise healthy individuals. In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. Heart Health and Long-Term Outcomes In addition to the shorter-term health and wellness benefits, fibre intake also has a beneficial impact on long-term health. Soluble fibre, in particular, has been shown to help reduce LDL cholesterol by binding to cholesterol in the digestive system and aiding its removal. Large cohort studies have consistently linked higher fibre intake with a reduced risk of cardiovascular disease and type 2 diabetes. This is partly due to improved blood sugar regulation and partly due to the broader metabolic benefits of a fibre-rich diet. One study in particular by the BMJ found that each additional 7g of fibre per day was associated with a 9% reduction in cardiovascular disease risk. These outcomes aren’t immediate, but they reinforce the role of fibre as a long-term investment in health. High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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