Choosing The Right Supplements For Running

23. April 2024

Running is a fantastic way to stay active and improve your health. But for dedicated runners, pushing your limits and achieving peak performance requires more than just putting in the kilometres. Proper nutrition, including tailored supplementation, plays a crucial role in maximising your endurance and recovery whether training for a race day or just a casual afternoon run.

We understand the intense strain runners place on their bodies. That’s why we offer a range of scientifically formulated supplements designed to support runners at every stage of their journey, from pre-run energy boosts to post-run recovery essentials.

Why Runners Need Supplements?

A balanced diet is undeniably crucial for runners. However, nutritional gaps can develop, especially as training intensifies. Supplements can bridge these gaps by providing concentrated sources of essential nutrients that can significantly impact your performance and well-being. Here’s how our supplements can benefit runners:

  • Higher Energy: Pre-run supplements can provide a sustained release of carbohydrates to elevate energy levels and delay fatigue which allows you to kick off your training sessions with greater energy. 
  • Improved Endurance: During long runs, your body depletes glycogen stores, the primary source of energy for muscles. Supplements have useful electrolytes and carbohydrates to help maintain blood sugar levels and extend endurance during those sessions.
  • Faster Recovery: Post-run supplements accelerate the muscle repair process by providing a readily available source of protein and essential nutrients. This minimises muscle soreness and helps you bounce back stronger and better for your next run. 
  • Reduced Muscle Damage: Running can lead to muscle breakdown. Supplements help to prevent the damage by providing essential nutrients that support muscle health and function.
  • Boosted Immunity: Intense training can put stress on your immune system. Vitamins and minerals found in supplements boost immune function and help you fight off illness.

How to decide what to take and when?

To make it easier for you to fuel your running trainings, we will discuss which supplements to take and when catering to the unique needs of your running journey.

Pre-Run: Look for supplements rich in easily digestible carbohydrates, such as maltodextrin and fructose, to provide sustained energy before your run. We recommend taking before your training 1 SiS GO Energy Mini Bar or 1 SiS GO Energy Gel 30-60 minutes before more intense running training. 

During Run: As your run progresses, top up your energy stores with supplements containing a combination of carbohydrates and electrolytes. SiS GO Hydro or Leader Performance Super Hydrate sports drink are a great choice to achieve the best performance. During longer trainings or competitions, consume 500 ml of sports drink every 45-60 minutes. During the competitions SiS GO Energy Gel is the way to go, consume 1-3 gels every hour to fuel yourself with 60-90 g of carbohydrates per hour.

Post-Run: Speed up your recovery with our recovery drinks that provide the building blocks for muscle repair. We recommend Fast Reco2 Recovery drink powder, which contains a very high amino acid profile and protein bioavailability to help your body rebuild after a tough run. Mix 2 scoops (65g) with 3-5 dl of water or milk within 30 minutes after a run to ensure the best result.

Running is certainly demanding on the body, both mentally and physically. Providing your muscles, bones, and mind with the nutrition you need will keep you on the road for longer and complete laps of the track effortlessly. Regardless of your training intensity, goals, and experience, choosing the right sports nutrition is important to help you boost your performance and recovery in running.

The runner’s bundle consist of: