Runners often have various methods to boost their energy, including increasing carbohydrate intake, consuming a balanced diet, maintaining proper hydration, and having pre-run snacks.

They also use supplements to optimize their energy levels. Let's review this article to find the best energy supplement for running!

Common Energy Sources for Running

Carbohydrate is the quickest and most available energy source. It's considered the main fuel used during exercises. Low-carb diets can impair an athlete's ability to train efficiently and perform well in sports.

Carbohydrates are available in different food sources, including:

High-carb foods (soft pretzels, sugary cereal, canned fruits, bagels, soda, juice, etc.)
Low-carb foods (eggs, meat, seafood, avocados, fruits, vegetables, nuts, cheese, etc.)
Sport drinks
Energy Gels

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Best 5 Energy Supplements for Running

Besides food sources, you can take supplements to have more energy for running, such as:

1. Omega 3

Omega-3 fatty acids (O3FA) are considered the best energy supplement for running. It improves athletes' health and performance by aiding in muscle rehabilitation, inflammatory control, and brain function.

Besides the main sources of Omega-3 fatty acids (fatty fish and seafood), runners can take 1-3g of EPA and DHA supplements daily to reach adequate O3FA levels.

OMEGA 3 DHA/EPA Fish Oil from STAAR LABS helps athletes improve their energy level while training and enhancing other health aspects such as brain, heart, and mental health. Each soft gel contains 1000 mg of fish oil (400 mg EPA and 300mg DHA). Its components are selected from reliable sources, guaranteeing a high-quality product.

2. Energy Gels

Energy gels collect simple carbohydrates from the blood, which are subsequently taken by working muscles and organs to produce a brief energy boost. Usually, a gel contains about 25g of carbohydrates, giving energy for 45 minutes of running, explaining why this is one of the best energy supplements for running.

Some gels may include electrolytes or caffeine to enhance performance, while others may contain fruits high in antioxidants, such as berries, to help clean muscles from waste products.

You should wait 45 to 60 minutes or -7 miles between gel consumption to avoid excessive sugar intake and overloading your stomach. Switch between caffeine and non-caffeine energy gels to prevent caffeine overdose.

3. Magnesium

Another best energy supplement for running is magnesium. It is a must-have element for the body to convert glycogen to glucose during exercise.

Low magnesium levels can cause anaerobic metabolism, leading to lactic acid buildup, muscle spasms, and discomfort. It also affects the protein metabolism, impacting strength, power, and recovery.

The recommended daily magnesium consumption is 300 mg for men and 270 mg for women. The recommended consumption is also stated in mg/kg and is approximately 6 mg per kg of body weight. If you exercise, your daily requirements can be higher.

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4. B Vitamin Supplements

If you’re looking for the best energy supplement for running, B vitamins are one option. They help the body's vital metabolic pathways and increase energy levels.

B vitamins support DNA synthesis, energy metabolism, and neurological processes. Therefore, sufficient consumption of B vitamins via food or supplements contributes to properly operating the brain and muscles.

For example, Vitamin B6 is involved in the processes of gluconeogenesis and glycogenolysis. It gives muscles energy while you work out.

Meanwhile, vitamin B12 can enhance energy synthesis and elevate athletes’ energy levels. Furthermore, it improves muscular oxygen delivery by boosting red blood cell formation, thus carrying more oxygen to the muscles during physical activity. Consuming vitamin B12 after exercise helps lessen muscle tiredness and speed up recovery.

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5. Whey Protein

Whey protein is a high-protein source derived from milk. It's an essential amino acid for muscle repair and recovery, especially after running.

After a run, consuming a whey protein shake facilitates rapid energy restoration. You can easily add it to smoothies, shakes, oatmeal, and baked foods.

Since whey protein helps revive and rebuild tired muscles, consuming it after running is best. You'll feel less soreness and increased energy levels the next morning.

How to Choose Energy Supplements for Running

Here are simple guidelines for choosing the best energy supplement for running. You should choose based on:

Specialists' recommendations: Talk to an expert to determine what supplements you should consume to boost your energy while running.
Ingredients: Read the ingredients carefully to avoid unwanted results such as allergy.
Review: Before buying, read the feedback of previous customers to ensure you get a good product.
Price: Consider the cost of these products to fit your budget.

Choose The Best Running Supplements with STAAR LABS

It's not difficult to find the best energy supplement for running as there are various types in the market. You can choose the most suitable one based on our list above.

STAAR LABS is a trustworthy supplier of supplements that can give you advice and suggest proper products for you. Don't hesitate to contact us now for more information!

FAQs

1. What Foods Should You Not Eat Before Running?

Before running, you should avoid:

Coffee and tea
Heavy protein (bacon, red meat, etc.)
Lentils and chickpeas
Cheese
Spicy foods
High-fiber fruits (oranges, mangos, etc.) and high-fiber vegetables (broccoli, cauliflower, etc.)

2. How Can You Get Energy Before Running?

There are things you can do to have enough energy for your running session:

Choose complex carbs breakfasts.
If you're a fast race runner, you should choose lighter meals before running, such as a cereal bar, a banana with peanut butter and honey, a slice of toast with jam, and some energy drinks or gels.
It's also ideal to get some energy drinks or gels before running.