Why Electrolytes Should Be a runners Top Priority

Interest in supplements for runners has grown rapidly, with many athletes asking: Do runners really need supplements? and Which supplements actually improve performance, recovery, and overall health?

While a balanced diet provides most of the nutrients needed for recreational runners, training for longer distances—or tackling marathon prep—places additional stress on the body. In these cases, electrolytes and other targeted supplements can help runners stay fueled, hydrated, and performing at their best.

Do Runners Need Supplements?

The foundation of any runner’s nutrition should be a varied, nutrient-rich diet. Whole foods provide most vitamins, minerals, and macronutrients. However, runners may benefit from supplements when:

• Preventing nutrient deficiencies (iron, vitamin D, etc.)

• Improving performance and recovery during high training loads

• Maintaining hydration and energy in hot weather or during long runs

• Managing busy schedules or dietary restrictions that make balanced eating difficult

Put simply: you don’t need supplements to succeed as a runner, but the right ones can help fill nutritional gaps, boost endurance, and speed recovery.

Best Supplements for Runners Before a Run

Pre-run supplements should focus on hydration, stamina, and energy, without causing digestive discomfort:

• Electrolytes – The number one supplement for runners. Electrolytes (sodium, potassium, magnesium, calcium) prevent muscle cramps, support hydration, and optimise performance. They are especially important for long runs or training in hot, humid conditions.

• Caffeine – Enhances focus and delays fatigue. Best taken 30–60 minutes before running, though tolerance varies.

• Beta-Alanine – Buffers lactic acid, allowing you to push harder during speed work or races. Works best with daily use.

• Creatine – Useful for sprint or hill workouts, more beneficial for explosive efforts than steady runs.

Supplements to Take During a Run

During runs longer than 60 minutes, mid-session fueling is essential to maintain energy and hydration:

• Electrolyte Drinks/Tabs – Replace minerals lost through sweat, help prevent cramps, and support fluid balance. This is critical in hot weather.

• Carbohydrate Gels or Chews – Provide quick energy to sustain performance. Use every 30–45 minutes.

• Caffeine (in gels/chews) – Provides a late-race mental and physical boost.

Supplements to Take After Running

Post-run recovery supplements are key to repairing muscles, restoring glycogen, and rehydrating effectively:

• Electrolytes – One of the most overlooked recovery tools. Replenishing electrolytes after a run helps prevent cramping, speeds hydration, and keeps muscles functioning optimally.

• Protein Powder – Supports muscle repair and recovery, especially when food isn’t immediately available.

• Carbohydrates – Refill glycogen stores for faster recovery. Many shakes combine protein + carbs.

• Magnesium – Aids muscle relaxation and may reduce soreness.

• Anti-Inflammatory & Antioxidant Support – Supplements like tart cherry juice, omega-3s, and turmeric may reduce inflammation and support joint health.

If you struggle to relax after training, recovery and sleep supplements can also be valuable.

Supplements for Marathon Training

Marathon training significantly increases your body’s nutritional demands. Key supplements include:

• Electrolytes & Carbohydrates – Essential for both training runs and race day. Proper hydration and energy management can make or break a marathon.

• Iron – Vital for endurance, particularly for female and vegetarian/vegan runners.

• Omega-3 Fatty Acids – Reduce inflammation and support joint health.

Why Electrolytes Are the Best Supplement for Runners

Whether you’re a beginner or training for a marathon, electrolytes are the single most important supplement for runners. They:

• Replace minerals lost in sweat

• Prevent dehydration and cramping

• Improve muscle function and endurance

• Support faster recovery after long or intense runs

By making electrolytes a core part of your supplement routine, you’ll run stronger, recover faster, and protect your long-term performance.