Dietary Supplements for Runners: What Makes Sense and What is Marketing

6 min 26. 6. 2026

For runners, supplements that address hydration and electrolytes make the most sense. For longer performances, consider carbohydrate gels and drinks for energy. Don't forget about recovery. For a number of other products, the benefit is small or situation-dependent – a varied diet is always the foundation. Choose based on how long and often you run, not based on marketing claims.

The Foundation is a Varied Diet

No dietary supplement can replace a balanced diet, sufficient sleep, and a sensible training plan. Dietary supplements address specific needs – typically when you can't cover them with food or when your intake exceeds the usual amount. For recreational running up to an hour, you often get by with water and a normal meal.

With this framework, you can then decide what makes sense for you.

What Makes Sense

Electrolytes and Hydration

During longer and more demanding activities, you lose fluids and sodium through sweat. An electrolyte drink or electrolyte tablets will help you with hydration and minerals at the same time. Whether you actually need them or if water is sufficient, we discuss in the article electrolyte drink or water.

Carbohydrates for Energy

For sports activities and performances lasting over 60–90 minutes, reach for gels, bars, or carbohydrate drinks. For short runs, you don't need them – your body has enough reserves.

Proteins for Recovery

After intense training, consuming protein helps restore muscles. A protein supplement is practical when you can't manage a full meal, but it can easily be replaced with regular food.

Creatine

For repeated sprints and intense blocks, it makes sense to supplement with creatine, which contributes to muscle relaxation and recovery. More details in the article about creatine and sports.

Iron (especially for runners)

Runners, especially women, tend to be more prone to lower iron levels. However, don't supplement blindly – address iron based on your blood work and after consulting a doctor, as excess can be harmful.

What is More Marketing or Situation-Dependent

Fat burners and "performance" blends with a long list of exotic ingredients – the benefit is usually small and unsubstantiated.
High doses of vitamins "for immunity" – usually unnecessary with a varied diet unless you have a diagnosed deficiency.
Caffeine – works for performance, but it's not a miracle; it's a situational aid before a race, not a daily necessity.

Rule: the longer and more mysterious the ingredient list and the more outrageous the promise on the packaging, the greater the caution.

Choose Based on Distance

Short runs up to an hour – water, varied diet. Supplements are usually not needed.
Longer training 1–2 h – electrolyte drink, possibly carbohydrates at the end.
Half marathon, marathon, long performances – regular hydration with electrolytes, carbohydrates during the performance, proteins to support recovery.

Frequently Asked Questions

What dietary supplements does a runner need?

For most runners, electrolytes and hydration make sense for longer runs, carbohydrates for energy for performances over an hour, and proteins for recovery. The foundation remains a varied diet; supplements address specific needs.

Does a runner have to take electrolyte drinks?

For short runs up to an hour, water is usually sufficient. On longer and hotter routes, where you lose a lot of sodium, an electrolyte drink is worthwhile.

Does creatine help runners with sprints?

Creatine contributes to muscle relaxation, so a lack of it can help with sprints. However, sprints usually have more causes, mainly fluid and sodium loss.

Does a runner need a protein supplement?

It's not necessary if you cover your protein intake with regular food. Protein supplements are practical mainly when you can't manage a full meal after training.