Top 5 Best Running Supplements for Marathon That Are Science-Backed
A marathon requires more than just logging miles. With an increase in training volume, runners may face growing demands on their energy stores, hydration and recovery strategy. While a well-balanced diet may help lay the foundation for such endurance activities, choosing the best running supplements can help athletes support specific aspects of marathon preparation.
Many studies highlight that endurance athletes, like runners, face greater demands for fluids, recovery, and carbohydrate intake, especially during periods of heavy training. A recent stance in the Academy of Nutrition and Dietetics also highlights the importance of maintaining a structured nutritional strategy that may further support training adaptability, recovery and performance.
However, when it comes to running marathons, one of the biggest challenges is understanding which running supplements actually should fit in your routine. The sports nutrition industry is crowded with multiple products and supplements. However, only a small number of supplements are actually backed by scientific evidence.
This blog post highlights the best 5 running nutrition supplements an athlete may need for running marathons successfully. Also, read on to explore how to fit these supplements naturally into your routine.
What Should Runners Look for in Running Supplements?
There’s no denying that not all supplements are equally relevant for marathons. With hundreds of supplement options available in the market, it is vital that you look for the products that are scientifically backed and actually serve a purpose.
In fact, the International Olympic Committee Consensus Statement on Dietary Supplements & the High-Performance Athlete clearly recommends prioritising supplements that are scientifically backed and have a strong evidence base.
Below are a few things you may consider when buying supplements for running:
Does the Running Supplement Solve a Specific Need?
Running a marathon can place multiple physiological demands on the body. As the training requirement increases, runners often consider new nutritional strategies that may support fuelling, hydration and recovery.
For instance, carbohydrate availability is one of the key factors when it comes to endurance performance. Studies highlight that maintaining the right carbohydrate level during prolonged physical activity can allow athletes to support their endurance capacity and reduce perceived fatigue.
Likewise, hydration is also equally important. A position statement clearly highlights that fluid and electrolyte losses that occur due to sweat can influence exercise capacity, especially during training or physical activity that is prolonged or highly intense.
The point is, when choosing the best running supplements, athletes should consider whether that supplement addresses a specific challenge or requirement. The right running supplements should support either of the following:
- Fuelling
- Hydration & fluid loss
- Recovery & training adaptation
- Training quality and performance
- Competition preparation
Are the Ingredients Backed by Science?
When it comes to marathon runners, some of the most important ingredients may be:
- Carbohydrates for fuelling
- Electrolytes for hydration
- Protein for recovery
- Creatine for training adaptability
- Caffeine for endurance and cognitive performance
In fact, a recent study clearly concludes that caffeine can improve several aspects of training, while protein intake is vital for recovery.
Quality & Athlete Assurance also Matters
When it comes to competitive running, product quality is yet another important consideration. Athletes should always consider running supplements that have high manufacturing standards. For instance, supplements offered by Kientica Sports are backed by anti-doping agencies. These supplements are WADA-Approved and certified under the Informed Sports Regimen.
Top 5 Supplements for Runners that are Science-Backed
Below are the best running supplements marathon athletes should definitely consider during marathon season:
Energy Gels
Very few supplements are directly linked to performance, and energy gels for running are one of them. During prolonged physical activity, glycogen levels, the body’s direct source of energy, can drop aggressively. During this time, the body relies on carbohydrates and circulating blood glucose to sustain output. Studies show that consuming carbohydrates during endurance activities can help maintain performance and delay fatigue. In fact, carbohydrate supplements are one of the most evidence-backed supplements available to athletes.
During running, carbohydrates can be consumed in various forms. However, energy gels are perhaps one of the most practical solutions. These energy gels for running are designed to offer a convenient carbohydrate intake during activity. They are also portable and are a measured source of carbohydrate. Furthermore, these gels are easy to consume, thus being an easy integration to your running day fuelling strategies.
Energy gels, by Kinetica Sports, are designed for endurance athletes who are looking for convenient and quick-absorbing ways to consume carbohydrates. The range includes gels with caffeine and without, allowing the athletes to choose the product that best matches their body composition.
Electrolytes
While carbohydrates receive the most attention from athletes, staying hydrated is equally important. During training sessions or races that are prolonged and intense, runners or athletes may lose fluid and electrolytes through sweat.
A recent study states that prolonged physical activity can lead to significant fluid loss, making hydration strategy one of the most important considerations of endurance performance.
Electrolytes are minerals that carry an electrical charge and play a vital role in maintaining the body’s fluid balance. As training volume increases athletes may loose considerate amount of electrolytes. A study highlights that dehydration can negatively affect endurance performance.
When it comes to athletes looking for hydration support, Electro-C Tablets by Kinetica Sports are a convenient way to add electrolytes to your training schedule. These tablets are easy to use and carry, can be added to water directly and support hydration strategies followed by athletes.
Whey Protein
For training quality and performance to improve, recovery is one of the most important factors. With increasing training volume, runners place greater demands on their bodies, capacity and training muscles. An adequate intake of protein plays a vital role in supporting these processes. The International Society of Sports Nutrition states that protein supports muscle repair and triggers recovery following exercise.
There’s a common misconception that protein is important only for strength athletes. However, several studies in Sports Medicine clearly highlight that endurance athletes also require a sufficient amount of protein intake to support recovery and training adaptation.
Adding protein as part of a nutritional strategy during a marathon can allow for recovery between races, adaptation to training, maintenance of lean muscle mass and overall recovery between training sessions.
Whey protein powders, by Kinetica Sports, offer a convenient source of grass-fed and hormone-free whey that can be easily incorporated into the runner’s overall nutritional strategies. Available in different flavours, servings and types, each scoop delivers a significant amount of protein, along with all essential amino acids. The protein powder is also WADA-approved and certified under the Informed Sports Regimen. A study also emphasises the importance of amino acids and leucine in support of post-marathon recovery.
Creatine Monohydrate
When it comes to supplements for running a marathon, creatine is rare to come to mind. Traditionally, creatine monohydrate powder is often linked to supplements often used by bodybuilders for building strength. However, emerging studies suggest that creatine for endurance athletes, especially during the training phase, can help improve performance and increase training volume.
If we talk about science, creatine is naturally stored in skeletal muscles in the form of phosphocreatine, which plays a pretty vital role in the production of ATP, the body’s primary energy source. Several studies highlight that increasing muscle creatine stores in the body, through creatine, can enhance the body’s capacity to produce energy during endurance training or activities.
Kinetica Sports Creatine Monohydrate offers a simple yet effective way to incorporate this supplement as part of a training schedule. For runners, this creatine powder may be used to focus on speed development, power-focused sessions and strength training.
Caffeine Energy Gels
When choosing the best running supplements, caffeinated energy gels always come to mind. For marathon runners, caffeine may be relevant as it can be used strategically during training and competition to help improve focus and reduce perceived fatigue. While carbohydrates act as a source of energy, caffeine acts on the central nervous system.
A recent study highlights that caffeine may influence reaction time, perceived effort, perceived fatigue, concentration, cognitive performance and endurance performance. In fact, according to research in Sports Medicine, caffeine supplementation, like taking caffeinated energy gels, may improve endurance performance.
Considered one of the best running nutrition supplements, Caffeine Gels, by Kinetica Sports, is a practical race-day option.
Combining the Best Running Supplements into a Marathon Nutritional Strategy
While finding out which running supplements may work for you might seem intimidating, the tougher task is often integrating these supplements into your nutrition plan. Marathon preparation can usually start several months before the actual race. Having a proper nutrition strategy can change depending on whether the focus is on preparation or recovery.
A study suggests that supplements work best when used in the form of a structured nutrition strategy rather than taken in isolation.
During Marathon Training
The primary goal here is to support training quality and adaptability. Creatine monohydrate may be useful during such endurance training. In fact, according to a recent study, creatine monohydrate supports high-intensity exercise performance and training adaptations.
During the Marathon
Race-day supplementation is often focused on fuelling and hydration. The supplements you might have to rely on are energy gels, with or without caffeine and Electro-C tablets by Kinetica Sports.
After the Marathon
Post-race recovery should focus on rehydration, replenishing carbohydrates and protein intake. For many runners, whey protein powders and electrolyte tablets can be the most relevant supplements for running a marathon.
Wrapping It Up
When it comes to choosing running supplements for a marathon, the choice should often address specific requirements. For most runners, the priority may be to address fuelling, hydration or recovery. Out of many options available in the market, supplements for running like whey protein, energy gels, caffeine, electrolytes and creatine remain important considerations as race-day supplements.
