When distances stretch beyond 60–90 minutes, the body’s stored energy isn’t enough. This is where energy gels and supplements play a role — providing quick, portable fuel to sustain endurance, delay fatigue, and support recovery.

Energy Gels

What They Are

Concentrated carbohydrate packets (20–30 g carbs).

Typically made from glucose, maltodextrin, or a glucose + fructose blend for faster absorption.

Why They Work

Carbs are the body’s main fuel. Once glycogen runs low, blood sugar drops and performance suffers (“hitting the wall”).

Gels provide fast-absorbing carbs to maintain blood glucose and delay fatigue.

How to Use

For runs >60–90 minutes: take 1 gel every 30–45 minutes.

Always take with water to aid absorption and reduce stomach upset.

Practice in training — don’t try new gels on race day.

Electrolyte Supplements

Why They Matter

Sweat doesn’t only remove water — it also removes sodium, potassium, magnesium, and chloride. Electrolytes:

Maintain fluid balance.

Support nerve function.

Prevent muscle cramps.

Options

Electrolyte powders, tabs, or drinks.

Some gels also include electrolytes for dual fueling + hydration.

Caffeine Supplements

Why Runners Use Them

Caffeine reduces perceived effort, sharpens focus, and mobilizes fat for fuel.

Studies show caffeine can improve endurance by 2–5%.

How to Use

Effective dose: 3–6 mg/kg body weight (e.g., ~200 mg for a 70 kg runner).

Take 30–60 minutes before running or in later stages of a race for a boost.

Be cautious: too much = jitters, stomach upset, or poor sleep.

Protein & Recovery Supplements

Why They Matter

Post-run, protein supports muscle repair and adaptation.

Combining carbs + protein within 30–60 minutes enhances recovery.

Options

Whey or plant-based protein shakes.

Recovery drinks (carb + protein blends).

Other Popular Supplements in Running

Creatine: More common in strength sports, but may help sprint finishes and high-intensity intervals.

Beta-Alanine: Buffers lactic acid; may benefit shorter, high-intensity efforts.

Nitrates (Beetroot juice): Improve oxygen efficiency, useful for endurance.

Omega-3s: Reduce inflammation and support joint health.

Vitamin D & Iron: Common deficiencies in runners; important for bone health and oxygen transport.

Practical Guidelines

Keep it simple: Prioritize a balanced diet first — supplements fill gaps, not replace meals.

Practice in training: Use gels, electrolytes, and caffeine before race day to see how your body reacts.

Individualize: Sweat rate, stomach tolerance, and race distance all affect what works best.

The Takeaway

  • Energy gels = quick carbs to delay fatigue in long runs.
  • Electrolytes = replace what’s lost in sweat, prevent cramps.
  • Caffeine = mental and physical boost, if used wisely.
  • Protein & recovery supplements = speed up repair after runs.
  • Other supplements may provide marginal gains but aren’t magic.

Smart fueling with gels and supplements helps runners sustain energy, recover faster, and perform at their best — especially over long distances.