Nutrition and Supplements That Support My Training

In addition to logging the right miles and getting enough sleep, paying attention to nutrition and hydration is essential, especially as mileage increases during the summer months. While a balanced diet is the foundation of any training plan, the right supplements and fueling products can help optimize hydration, improve recovery, and sustain performance during long runs and workouts.

Below is a breakdown of the products I personally use outside of my regular meals and why I include them in my training.

Electrolytes

Every morning, I mix one scoop of electrolytes into water immediately after waking up, about 45 minutes before my run. I also have a second scoop later in the day to help replenish fluids and sodium lost through sweat.

I personally use Bare Performance Nutrition (BPN) Electrolytes, which provide 500 mg of sodium per scoop, along with potassium, magnesium, and other electrolytes that help maintain proper hydration. 

Creatine

Creatine is one of the most well-researched supplements available, with strong evidence supporting its benefits for muscle strength, recovery, and even cognitive function.

I take 5 grams of creatine monohydrate with my morning electrolyte drink and another 5-gram serving later in the day with my second electrolyte drink. I use Orgain Creatine Monohydrate Powder because it mixes easily and contains only pure creatine monohydrate.

GU Energy Gels

For long runs exceeding 12 miles, I typically take a GU Energy Gel every 4 miles to maintain energy levels. Each gel provides approximately 21-23 grams of carbohydrates, helping replenish glycogen and sustain performance during longer efforts.

My favorite flavors are Chocolate Outrage, Vanilla Bean, and Salted Caramel, all of which contain caffeine for an added boost later in the run.

GU Energy Chews

On hotter days or workouts where I'm running at a faster pace, I often choose GU Energy Chews instead of gels. I find they are easier to digest and don't leave my mouth feeling as dry.

Each serving provides 22 grams of carbohydrates and 40 mg of sodium. My favorite flavor is Strawberry because it also contains caffeine.

Beetroot Powder

I first became interested in beetroot powder after hearing Nicholas Thompson discuss it on a podcast. Thompson, CEO of The Atlantic and a sub-2:30 marathoner, explained that beetroot is rich in dietary nitrates, which the body converts into nitric oxide. Nitric oxide helps dilate blood vessels, allowing oxygen-rich blood to reach working muscles more efficiently. Research suggests this may improve endurance performance, particularly during sustained aerobic exercise.

On long-run and race days, I mix 5 grams of Total Beets Organic Beetroot Powder into my electrolyte and creatine drink about 90 minutes before running. The main drawback is that the product doesn't specify how much dietary nitrate is in each serving, making it difficult to know whether you're consuming the amount shown in research to improve endurance performance.

A more precise option is Beet It Sport Nitrate 400 Shots, which provide a standardized 400 mg of dietary nitrate per serving, the dosage used in many performance studies. The tradeoff is cost: at nearly $4 per shot, they can become expensive if used before every long run or workout. For most runners, beetroot powder offers a much more affordable option, even if the exact nitrate content isn't known.

Protein Powder

Protein has become increasingly popular in recent years, and for good reason. Many runners and athletes are looking for ways to increase their protein intake to support recovery and overall performance.

While I don't consume protein powder every day, I often have a protein shake after a run, and even more frequently after strength training. Exercise, especially strength training, creates small amounts of muscle damage. Protein provides the amino acids your body needs to repair and rebuild those muscles, helping to support recovery.

For the past year, I've been using Orgain Plant-Based Protein Powder, most often in the Creamy Chocolate Fudge flavor. Each serving provides 21 grams of protein and is vegan, gluten-free, and non-GMO.

Electrolyte Capsules

I'm also planning to incorporate SaltStick Electrolyte Capsules into my longer runs, especially on hot and humid days. Each capsule contains 215 mg of sodium, making it an easy way to replace electrolytes lost through heavy sweating without having to carry additional fluids. The goal is to better maintain hydration, reduce the risk of cramping, and help keep my energy levels more consistent during the later miles of long runs.

Every runner is different, so what works well for me may not be the best approach for everyone. Nutrition and supplementation should be adjusted based on your sweat rate, training volume, weather conditions, and individual tolerance. As with training itself, consistency and experimentation are key to finding what helps you perform your best.