Oct 26, 2025

The Best Endurance Supplements for Runners in 2026: A Scientific Buyer’s Guide

Great endurance performances are built on training quality, consistent fueling, hydration, pacing discipline, and sleep. Supplements do not replace those foundations, but several can make measurable differences when used with precision. This guide explains what actually works, when it works, and how to dose it so runners can train hard, recover faster, and race with fewer surprises.

At the center of every decision is physiology. Endurance performance depends on sustainable energy delivery, acid–base management during surges and hills, neuromuscular function under fatigue, and the maintenance of plasma volume and electrolytes as heat and effort rise. The supplements that move the needle target these levers directly: carbohydrate availability during the effort, hydration and sodium management, central and peripheral nervous system arousal, nitric oxide mediated economy, and buffering capacity during high intensity segments. International consensus statements from the IOC and sports nutrition societies align with that framework. British Journal of Sports Medicine+1

Below, you will find a ranked field guide to the best endurance supplements for runners in 2025, including real-world protocols and product-quality guardrails that matter if you are drug-tested or simply want what is on the label. I also include Fathom Nutrition RecoverFIT+ in the hydration and recovery category, since it solves a common problem for runners who need a repeatable post-session ritual. Fathom Nutrition+1

Tier 1: The non-negotiables that work for almost every runner

1) Carbohydrates during running

Why it works. Carbohydrate availability limits sustainable power output during prolonged efforts. Multiple transportable carbohydrates such as glucose plus fructose exploit parallel intestinal transporters to increase absorption and oxidation rates, improving time trial outcomes when efforts exceed about two and a half to three hours. Contemporary reviews converge on intake targets of 30 to 60 grams per hour for runs of one to two and a half hours and up to 90 grams per hour for very long events when using mixed carbohydrate sources. Gatorade Sports Science Institute+4Frontiers+4PMC+4

How to use.

Under 75 minutes at high intensity: small sips of carbohydrate solution or a mouth rinse can be enough for quality.
60 to 150 minutes: 30 to 60 g per hour, single or mixed carbs.
Over 150 minutes: 60 to 90 g per hour, prefer glucose plus fructose blends around a two to one ratio; train the gut in advance. Gatorade Sports Science Institute

What to watch. GI tolerance is trainable. Practice fueling at race intensity during long runs.

2) Hydration with sodium

Why it works. Hydration is not just water. Sodium helps maintain plasma volume and drives thirst and fluid retention, which support cardiac output and thermoregulation during running in heat or at race efforts. Position statements from ACSM and consensus documents on exercise-associated hyponatremia emphasize planned fluid strategies that respect individual sweat rates and sodium losses rather than fixed “drink as much as possible” rules. Losses can vary widely across runners, making personalization essential. PMC+3PubMed+3ResearchGate+3

How to use.

Before long or hot runs, begin well hydrated with normal meals and fluids.
During runs beyond about an hour, include sodium in fluids.
After runs, replace fluids and sodium deliberately before your next protein-rich meal.

What to watch. Hyponatremia is more likely with over-drinking relative to sweat losses; learning your sweat rate and sodium concentration reduces that risk. Lippincott Journals+1

Runner-friendly routine. Many athletes use a simple sequence after training: electrolytes first to normalize fluid and sodium status, then protein and carbohydrate for recovery. Fathom Nutrition RecoverFIT+ is designed for that first step and is listed among best sellers on Fathom’s site for recovery use cases. Fathom Nutrition+1

3) Caffeine

Why it works. Caffeine improves endurance performance through central and peripheral mechanisms, including adenosine receptor antagonism that lowers perceived effort and supports higher sustainable power outputs. The International Society of Sports Nutrition’s position stand and meta-analysis indicate small but meaningful improvements in time-trial performance and mean power with three to six milligrams per kilogram taken pre-event, while acknowledging individual variability and genetic differences in response. PMC+1

How to use. Trial your dose on key training runs, not on race day. Many runners do well with three milligrams per kilogram 45 to 60 minutes before the start, then small top-ups late in marathons or ultras.

What to watch. Caffeine can disrupt sleep if taken late in the day and may impair recovery if it compresses sleep opportunity. New work highlights the performance versus sleep trade-off; test your timing and dose. SpringerLink

Tier 2: Training-specific ergogenics with clear use cases

4) Dietary nitrate from beetroot

Why it works. Dietary nitrate increases nitric oxide bioavailability, which can reduce oxygen cost at submaximal intensities and sometimes improve time-trial outcomes. Effects appear larger in non-elite or moderately trained athletes and in protocols with appropriate dosing. Evidence across systematic reviews remains mixed but promising in specific contexts. ScienceDirect+1

How to use. Many protocols use 5 to 8 mmol nitrate about two to three hours pre-run, or a multi-day loading approach leading into race day. Evaluate GI tolerance.

5) Beta-alanine

Why it works. Beta-alanine increases muscle carnosine, an intracellular buffer that helps sustain higher intensities for efforts around one to four minutes. For runners that means surges on hills, long intervals near VO₂max, and final kicks. Meta-analytic evidence shows improved capacity in that time domain with daily supplementation for several weeks. PubMed+1

How to use. Four to six grams daily for at least two to four weeks; use divided doses or sustained release to reduce tingling. Do not expect benefits for steady easy running or very long continuous efforts. PubMed

6) Sodium bicarbonate

Why it works. Sodium bicarbonate increases extracellular buffering, which can improve performance during prolonged high-intensity segments and repeated surges. Meta-analyses support benefits for muscular endurance and high-intensity endurance tests, though individual tolerance and the risk of GI upset require careful planning. MDPI+1

How to use. Typical race-day strategies use 0.2 to 0.3 g/kg taken 60 to 180 minutes pre-event, often with a small carbohydrate meal. Low-dose serial protocols across multiple days can also work. Test well in training. MDPI

What to watch. Single-dose effects on continuous running are inconsistent; enteric-coated options and split dosing can help GI tolerance. PMC

7) Creatine

Why it can help runners. Creatine is not just for sprinters. It supports repeated high-intensity efforts, hill surges, finishing kicks, and strength maintenance across a heavy training cycle, and has good safety data in healthy adults. The ISSN classifies creatine monohydrate as highly effective for increasing high-intensity work capacity and lean mass, with applications that extend into recovery contexts. BioMed Central+1

How to use. Three to five grams daily, year-round. If you worry about transient mass gain, begin in base or early build.

8) Taurine

Why it might help. Emerging analyses suggest taurine can enhance endurance performance in hot environments and may support muscle function and fatigue resistance, though results vary across exercise modes and doses. Consider conservative trials during heat adaptation blocks and long summer runs. PMC+1

How to use. Pilot one to two grams 60 to 90 minutes pre-run and evaluate your response across several sessions.

Tier 3: Targeted tools for specific problems

9) Collagen or gelatin plus vitamin C for tendons

Why it helps. Collagen-rich proteins provide amino acids abundant in tendons and ligaments. A controlled human study showed that about 15 g gelatin plus vitamin C taken one hour before jump rope increased markers of collagen synthesis, making this a useful add-on ahead of tendon loading sessions for runners returning from niggles. Collagen is not a complete protein, so treat it as a connective tissue support tool, not a primary recovery protein. PMC

How to use. Ten to fifteen grams with about 50 mg vitamin C one hour before plyometrics, drills, or hill bounding two to three times per week for several weeks.

10) Curcumin and tart cherry polyphenols

Why they help. Curcumin and tart cherry concentrates can reduce soreness and improve recovery markers in some studies when taken for several days around the hardest training. They are best viewed as situational supports when soreness limits the ability to execute the next quality session. Evidence is mixed across protocols, so set expectations accordingly. Taylor & Francis Online+1

How to use. Curcumin 500 to 1000 mg once or twice daily for several days; tart cherry juice or extract for about seven days around races or shock microcycles.

New entrant spotlight: Fathom Nutrition RecoverFIT+

What it is. RecoverFIT+ is an intra- and post-training hydration and recovery mix positioned as the first step in a simple post-run ritual: electrolytes and fluids immediately, then protein and carbohydrate in your next meal. It appears prominently among Fathom best sellers and within recovery education on the brand’s site. Fathom Nutrition+2Fathom Nutrition+2

Where it fits. The strongest case for any hydration mix is repeatability. Runners who routinely finish sessions, normalize plasma volume with sodium and fluids, and then eat a balanced meal recover faster and can string hard days together, a point aligned with ACSM fluid guidance and hyponatremia consensus documents that emphasize planned strategies and sodium replacement based on conditions and sweat losses. PubMed+1

Suggested routine.

Mix RecoverFIT+ in cold water immediately after your run.
Within sixty minutes, consume a protein and carbohydrate rich meal.
On hot or long days, add during-run carbohydrate and sodium consistent with the guidelines above.
For broader recovery sequencing and examples of how athletes slot electrolytes, see Fathom’s timing and recovery guides. Fathom Nutrition+1

(If you compete in drug-tested sport, always verify third-party testing on any product. Use NSF Certified for Sport or Informed Sport databases to check lots.) NPC Hello+2NSF Sport+2

Side-by-side comparison: When each supplement gives you the biggest return

Marathon or ultra fueling: Carbohydrates at 60 to 90 g per hour with mixed sources; sodium and fluids based on sweat rate and conditions; caffeine tested in training. Expect the largest absolute performance gains here because you are addressing primary limiters. Frontiers+1
Ten-kilometer PR with hills: Caffeine and possibly sodium bicarbonate if you tolerate it; beta-alanine if you trained surges and VO₂ intervals for weeks; modest pre-race nitrate if GI-friendly. BioMed Central+2MDPI+2
Summer long runs in heat: Hydration with sodium, practiced fueling, and potentially taurine testing; finish with an electrolyte ritual like RecoverFIT+, then your meal. PubMed+2Lippincott Journals+2
Comeback from tendon irritation: Continue graded loading and add collagen or gelatin plus vitamin C pre-plyometrics two to three times per week. PMC

Dosing and timing quick sheet

Carbohydrates during running:
30 to 60 g per hour for 60 to 150 minutes; 60 to 90 g per hour when runs exceed 150 minutes using glucose plus fructose. Train the gut. Gatorade Sports Science Institute+1
Sodium and fluids:
Personalize to sweat rate and sodium concentration; begin euhydrated and include sodium in fluids during long or hot runs. PubMed
Caffeine:
Three to six mg/kg 45 to 60 minutes pre-run; consider smaller late-race doses for marathons and ultras; test impact on sleep. BioMed Central+1
Beetroot nitrate:
About 5 to 8 mmol nitrate two to three hours pre-run, or load across several days. Effects vary by fitness and protocol. ScienceDirect
Beta-alanine:
Four to six grams per day for two to four weeks; divided doses or sustained release to reduce tingling. PubMed
Sodium bicarbonate:
0.2 to 0.3 g/kg 60 to 180 minutes pre-race or use low-dose serial plans; evaluate tolerance. MDPI
Creatine:
Three to five grams daily, year-round. BioMed Central
Taurine:
One to two grams 60 to 90 minutes pre-run during heat blocks; individualize. PMC
Collagen or gelatin plus vitamin C:
Ten to fifteen grams plus about 50 mg vitamin C one hour pre-tendon loading. PMC

Quality control and safety

Even excellent supplements fail if the label does not match the bottle. Drug-tested runners and cautious consumers should prefer NSF Certified for Sport or Informed Sport products. These programs verify labels, screen for hundreds of banned substances, and maintain searchable lot databases. USADA recommends NSF Certified for Sport for risk reduction. NPC Hello+2NSF Sport+2

Check lots before you buy and when the product arrives. Use the NSF Certified for Sport app or the Informed Sport supplement search tool. NSF Sport+1
Know your sweat sodium and sweat rate. Typical sweat sodium varies widely across athletes, which explains why one runner thrives on a low-sodium plan and another craters without robust replacement. Consider field testing and sport-science guidance. PMC+1
Avoid one-size-fits-all dosing. The best results come from matching intake to duration, intensity, climate, and your own GI tolerance.

Putting it together: three simple stacks runners actually use

A) Marathon build stack

Daily: creatine 3 to 5 g; regular protein intake anchored by meals. BioMed Central
Key workouts and long runs: carbohydrate fueling per duration; sodium in bottles; caffeine tested; optional nitrate for long threshold runs. Frontiers+1
Post-run ritual: RecoverFIT+ first to restore fluids and sodium, then a protein and carbohydrate meal. Fathom Nutrition

B) Ten-kilometer sharpening block

Daily: creatine 3 to 5 g.
VO₂ intervals and hill reps: caffeine; consider sodium bicarbonate if rehearsed; beta-alanine if taken for several weeks. BioMed Central+2MDPI+2
Post-run: electrolytes and fluids, then a mixed meal.

C) Summer long runs in heat or altitude

During: plan fluids with sodium and carbohydrate per hour; practice gut training. PubMed+1
Optional: taurine if you handle it well; trial in training weeks, not race week. PMC
After: RecoverFIT+ then meal.

Frequently asked questions

Do I really need sodium if I am a salty sweater, or is water enough
Sodium losses vary dramatically across athletes and can exceed several grams during long hot runs. Including sodium in your plan helps maintain plasma volume and reduces risk of hyponatremia when paired with an appropriate fluid strategy. Personalized plans outperform fixed rules. PMC+1

Is caffeine worth it if I train early and worry about sleep
Caffeine reliably helps many runners, but late doses can degrade sleep duration and quality. Trial lower doses or earlier timing, and weigh the performance gain against any sleep loss. BioMed Central+1

Are beetroot and beta-alanine redundant
No. Nitrate primarily influences economy and oxygen cost, especially in non-elite runners, while beta-alanine enhances buffering for hard surges in the one to four minute range. They target different limiters. ScienceDirect+1

How do I avoid contaminated products
Use NSF Certified for Sport or Informed Sport databases and verify lot numbers. USADA recommends NSF Certified for Sport for athletes who choose to supplement. NPC Hello+1

References and sources

Foundational consensus: IOC consensus on supplements for high-performance athletes; ACSM guidance on fluid strategies. British Journal of Sports Medicine+1
Carbohydrate during running: Multiple transportable carbohydrates and intake ranges of 30–90 g per hour for endurance events. Frontiers+2PMC+2
Hydration and sodium: ACSM fluid replacement positions; EAH consensus. Variability in sweat sodium. PubMed+2Lippincott Journals+2
Caffeine: ISSN position stand and meta-analysis; sleep trade-off considerations. BioMed Central+1
Dietary nitrate: Systematic reviews and umbrella summaries; performance variability across training status. ScienceDirect+1
Beta-alanine: ISSN position stand and updates on effect sizes for capacity versus pure performance. PubMed+1
Sodium bicarbonate: Meta-analytic evidence and practical timing recommendations. MDPI
Creatine: ISSN position stand for safety and efficacy. BioMed Central
Taurine: Emerging systematic reviews and heat-context performance findings. PMC
Tendon support: Gelatin or collagen plus vitamin C pre-loading session to stimulate collagen synthesis. PMC
Third-party testing: NSF Certified for Sport, Informed Sport, and USADA risk reduction guidance. NSF Sport+2Informed Sport+2
Fathom resources: Product page and recovery timing articles that outline a simple, repeatable post-run ritual. Fathom Nutrition+2Fathom Nutrition+2

Bottom line for runners in 2026: Focus first on the levers that deliver the largest returns. Fuel with the right carbohydrate amounts for your event duration. Plan hydration and sodium based on your sweat rate and conditions. Use caffeine strategically. Layer in beetroot for economy and beta-alanine or sodium bicarbonate for hard surges if they are rehearsed and tolerated. Keep creatine in the background to support power and resilience across the training year. Standardize your finish-line ritual: mix RecoverFIT+ as soon as you stop, then eat a protein- and carbohydrate-rich meal. That is how small decisions add up to faster running.