Supplements That Every Runner Should Be Using to Boost Performance


Figuring out how to boost your running performance can be difficult at first. Should you start with your shoes? Your training regime? Your nutrition? All of these things are important, but sometimes you just need that extra kick that you can’t get somewhere else.

If you are looking to push yourself to hit that next goal, consider adding some supplements to your routine.

Energy Boosters

When it comes to running, there are a variety of different factors to consider in how to boost your performance and especially in figuring out how to increase your speed. One thing to consider is taking energy boosters like caffeine.

Energy Booster

According to The Wired Runner, caffeine can help increase your endurance when running long distances. It can also help you run faster per minute. Furthermore, all runners know that running is at least somewhat a mental game.

Drinking a caffeinated beverage before a run can help you feel more mentally up to the task of running 10 miles. Just make sure you aren’t consuming a lot of extra sugar with your caffeine or that you aren’t dehydrating yourself.

This could cause your caffeine to actually backfire and hurt your performance instead of helping you.

Pain Relievers

When it comes to dealing with post-run pain, it’s important to find the best pain relievers. In addition to just being uncomfortable, dealing with the pain can actually hurt your recovery, if you are sore enough that it hurts to move.

While many runners rely on pain relievers like Ibuprofen, it may be worth the effort to look at other alternatives like CBD.

According to Hemmfy, some research has shown CBD can help reduce pain and aches. It does this by interacting with serotonin receptors in the brain that deal with your mood and perception of pain. By helping change the way you perceive pain, CBD can help you feel less discomfort.

Additionally, unlike other pain relievers such as Ibuprofen or other over-the-counter drugs, CBD won’t put you at risk for kidney damage in the future.

Coupled with other pain management techniques, such as massages, rolling out tight muscles, and properly pacing, you can stay in good shape for the next day.


This may seem pretty obvious, but making sure your body has enough protein to fuel it is incredibly important for runners. You don’t need protein every time you run, but if you won’t be eating for a while after or if you have another workout planned later in the day, protein can give you that boost you need to keep your energy up and prevent you from crashing and overtaxing your body.  

There are different types of protein powder, so making sure you choose the right one for your protein shake is important. The most common options are whey and casein proteins, but both of these come from milk.

If you are dairy-free, you’ll need to choose other options, such as soy or pea proteins. Each of these proteins has pros and cons, so make sure you do your research before choosing one.

Additionally, the biggest problem with protein for runners can be the additives. If you are just running for fun, you don’t need to worry as much, but if you are a competitor, you need to make sure you don’t accidentally disqualify yourself by using a protein powder with substances that aren’t allowed.

You can check the labels for certifications, but you should also talk with your trainer before adding anything new to your diet, just in case.


When you’re running long distances at quick paces, your body may actually end up burning calories faster than it can take in. While the idea of having a calorie deficit seems positive to many, it can actually have some negative effects.

For example, when the body needs to burn energy quickly and efficiently, it often doesn’t discriminate between which sources from which to draw that energy.

As such, your body may inadvertently be burning muscle cells instead of fat cells. According to Peak Performance, taking branched-chain amino acids (BCAAs) can actually offset this muscle loss.

Branched-chain amino acids (BCAAs

They do this by helping your body draw energy from fat sources. BCAAs can also help you avoid excess muscle soreness, which will allow you to have a faster recovery. This is especially important if you are running long distances every day, as over-tired muscles could spell doom for your training routine.

When it comes to boosting running performance, it can be difficult to know where to start. Finding the right supplements for your body type can be challenging as well. Following these suggestions can help get a leg up on boosting your performance and increasing your overall health.

Read this next: Cycling or Running: Which Is Better for Your Health?

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