Supplements for Running Performance

Supplements for Running Performance


Supplementation Guide for Marathon Training

At the time of writing, we’re about 4 and a half months away from the London Marathon. If you’re reading this, you’re likely about to start—or are at least considering starting—your marathon prep. But what does that look like when it comes to supplementation?

There are four key types of supplements you’ll want to include in your training plan from the outset. Let’s break them down:

1. A Carb-Loading Product

As a runner, you probably know that carb loading is essential for endurance races like the London Marathon. Maintaining abundant glycogen stores is vital for sustaining energy during exercise.

While it’s crucial to have gels on hand during the race itself, incorporating carb loading into your training will help your body recover after long runs and get you accustomed to running in a "loaded" state. Aim to consume around 1.5 grams of carbs per kilogram of body weight 1–2 hours before training.

Products We Recommend:

2. An Amino/Electrolyte Product

Why Electrolytes Matter:

  • Hydration: Maintaining fluid balance and preventing dehydration during intense exercise.
  • Muscle Function: Reducing cramps and supporting proper muscle contraction.
  • Energy and Focus: Sustaining cellular function and improving mental clarity.

Why Amino Acids Matter:

  • Muscle Recovery: Supporting muscle repair and reducing post-exercise soreness.
  • Muscle Growth: Stimulating protein synthesis for lean muscle development.
  • Performance: Delaying fatigue by minimising muscle breakdown during long sessions.

Combined Benefits:

  • Enhanced Endurance: Maintaining hydration and energy levels during extended efforts.
  • Faster Recovery: Replacing lost electrolytes while supporting muscle repair.
  • Convenience: All-in-one support for hydration, recovery, and maintenance.

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3. A Clear Whey Product

Clear whey protein is a great option for marathon training because it:

  • Digests quickly, making it ideal for post-run recovery.
  • Provides high protein content for muscle repair and growth.
  • Is light on the stomach compared to traditional shakes.
  • Contains low fat and carbs, meeting protein needs without unnecessary calories.
  • Sometimes includes electrolytes for hydration support.

How to Use Clear Whey:

  • Perfect as a post-run recovery drink.
  • Great for a quick protein boost between meals.
  • Look for options with added electrolytes for dual benefits.

Products We Recommend:

4. Creatine Monohydrate

Creatine isn’t just for strength sports—it offers several unique benefits for marathon runners:

  • Improved Recovery: Enhances ATP replenishment between sessions.
  • Enhanced Energy Stores: Supports anaerobic bursts, like sprints or hills.
  • Muscle Resilience: Reduces soreness and improves hydration.
  • Carbohydrate Storage: Boosts glycogen storage, crucial for endurance events.
  • Cross-Training Support: Improves performance in strength workouts, reducing injury risk.

Important Considerations: Creatine can cause slight water retention, which may result in temporary weight gain. Its benefits are cumulative, so consistency is key—don’t expect immediate results just before race day.

Products We Recommend:

 

With these supplements integrated into your marathon training plan, you’ll be well-equipped to maximise your performance and recovery. Start early, be consistent, and listen to your body throughout the journey. Best of luck with your training—and see you at the finish line!

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