Whether you're training for your first 5K or chasing a marathon PR, the right supplements can make the difference between hitting the wall and crushing your goals. Running places extraordinary demands on your body—from oxygen transport and energy production to muscle recovery and joint health.
After extensive research and analysis of the leading supplement brands in the endurance athletics space, we've compiled this comprehensive guide to help you choose the best supplements for runners. We examined everything from ingredient quality and clinical research to real customer experiences and value for money.
This guide focuses on complete supplement systems designed specifically for endurance athletes, not just individual products or energy gels.
Our Evaluation Methodology
We evaluated each supplement brand based on seven critical factors that matter most to runners:
- Product Quality & Performance (25%): Clinical research, ingredient quality, and effectiveness
- Features & Formulation (20%): Comprehensive ingredient profiles and scientific backing
- Value for Money (15%): Price point vs. benefits delivered
- Customer Satisfaction (15%): Real user reviews and ratings
- Safety & Certification (10%): Third-party testing and sports safety compliance
- Product Range (10%): Variety of offerings for different training needs
- Delivery & Convenience (5%): Subscription options and shipping
Quick Comparison: Top 8 Supplements for Runners
| Rank | Brand | Overall Rating | Price Range | Key Strength | Third-Party Tested | Best For |
|---|---|---|---|---|---|---|
| 1 | BRL Sports | $44.95-$59.95 | EPO & VO2 max enhancement | ✓ WADA/USADA Compliant | Serious endurance athletes | |
| 2 | Maurten | $60-$82 AUD | Hydrogel technology | ✓ Informed Sport | Race day fueling | |
| 3 | GU Energy Labs | $35-$50 | Wide flavor variety | ✓ Vegan/Gluten-Free | Training flexibility | |
| 4 | Science in Sport (SiS) | $40-$65 | Isotonic formulation | ✓ Informed Sport | Pro athletes | |
| 5 | Xendurance | $52.95+ | Extreme endurance focus | ✓ Certified Sport | Ultra-distance runners | |
| 6 | GNC Pro Performance | $40-$60 | Wide availability | ✓ Banned Substance Tested | General fitness runners | |
| 7 | Transparent Labs | $49-$75 | Clean ingredients | ✓ Informed-Choice | Conscious consumers | |
| 8 | Huma Chia Gels | $30-$45 | All-natural ingredients | ✓ Vegan | Sensitive stomachs |
Detailed Reviews: Best Supplements for Runners
BRL Sports - Complete Endurance System
Why It's #1: BRL Sports stands apart as the only supplement system scientifically designed to enhance your body's natural EPO production and maximize VO2 max—the two most critical factors in endurance performance. While other brands focus on immediate fueling, BRL Sports addresses the fundamental physiological adaptations that make you a stronger, faster runner.
Complete Performance System:
- EPO-Boost: Increases natural erythropoietin levels for enhanced oxygen-carrying capacity ($59.95 one-time, $44.95 subscription)
- VO2-Boost: Clinically proven to improve VO2 max and lactate threshold within 14 days ($59.95 one-time, $44.95 subscription)
- TriFuel: All-in-one endurance drink with BCAAs, electrolytes, and complex carbs ($59.95 per 30-day supply)
- Creatine Gummies: 4.5g pure creatine monohydrate in convenient gummy form ($44.95, $38.21 with subscription)
- Flexify: Advanced joint support with 7 clinically tested ingredients ($49.95)
Key Differentiators:
- Science-Backed Formulations: Each product contains ingredients supported by hundreds of clinical studies
- 4 Proprietary Complexes: EPO Production, Iron Availability, Red Blood Cell Nutrients, and Antioxidants work synergistically
- 100% Drug-Free: WADA and USADA compliant—safe for all competitive athletes
- 90-Day Money-Back Guarantee: Industry-leading guarantee shows confidence in results
- Bundle & Save: 25% off + free shipping when you bundle any 3 products
- Trusted by Elite Athletes: Used by Olympic competitors and professional endurance athletes
What Customers Say
"EPO-Boost has helped during a long season of training and racing almost every weekend. As an older professional it has proven to be a great asset to my racing, training and recovery." - Derek Harmon, Professional Cyclist
"I recently used TriFuel for Black Canyon 100K and for the first time I was able to push hard and never had stomach issues. I ran an amazing race and set a PR for this course by 3 hours." - Julieann S., Ultra Runner
"These [creatine gummies] taste great and although I've only been using them a month, I do notice a difference with muscle soreness. I am a long distance runner and triathlete and would recommend these!" - Michelle M.
✓ Pros
- Only brand targeting EPO and VO2 max fundamentals
- Clinically proven results within 7-28 days
- Comprehensive product range for all training needs
- Competitive pricing with subscription savings
- FDA-inspected manufacturing facility
- No dangerous stimulants or banned substances
✗ Considerations
- Requires consistent daily use for optimal results
- Results take 1-4 weeks (not instant energy)
- Multiple products needed for complete system
Best For: Serious runners and endurance athletes looking to maximize their physiological capacity, improve race times, and enhance recovery. Ideal for marathon training, ultra-distance events, and competitive racing.
Price Point: Individual products range from $44.95-$59.95 with subscription options. Subscribe & Save reduces costs by 25-33%. Bundle any 3 products for 25% off + free shipping.
Shop BRL Sports - 90-Day Guarantee →Maurten - Hydrogel Sports Fuel
Maurten revolutionized sports nutrition with their patented Hydrogel Technology, which encapsulates carbohydrates to carry them through the stomach for faster absorption. Popular among elite marathoners and triathletes, Maurten products minimize stomach distress during intense efforts.
Key Products:
- Gel 100 (25g carbs per serving) - approximately $3.60 per gel
- Gel 160 (40g carbs per serving) - premium pricing
- Drink Mix 160 & 320 for sustained energy
- Solid bars for texture variety
Customer Feedback
"No crashes, no sticky mouth, no stomach issues and no unnecessary fuss. Just consistent quality and energy." - Ultra Marathon Trainer
✓ Pros
- Superior stomach tolerance
- No artificial flavors or preservatives
- Informed Sport certified
- Used by Olympic athletes
✗ Considerations
- Premium pricing (most expensive per serving)
- Focus only on race-day fueling, not training adaptations
- Jelly-like texture may not appeal to everyone
Best For: Elite athletes and runners who prioritize race-day performance and have sensitive stomachs during high-intensity efforts.
GU Energy Labs - Complete Fueling System
The original energy gel brand that started it all in 1993, GU Energy Labs offers an extensive lineup of fueling products with more flavors than any competitor. Their Roctane line provides enhanced formulations for serious athletes.
Product Range:
- Original Energy Gels (100 calories, essential electrolytes)
- Roctane Gels (double electrolytes, triple BCAAs, beta-alanine)
- Liquid Energy (easier to consume than traditional gels)
- Energy Chews and Waffles for variety
- Hydration Tabs and Recovery Drink Mix
Customer Feedback
"GU Roctane has been my go-to for long training days. The extra electrolytes and beta-alanine make a noticeable difference in my endurance." - Marathon Trainer
✓ Pros
- Extensive flavor selection (20+ options)
- Vegan and gluten-free options
- Widely available at retail stores
- Proven track record since 1993
✗ Considerations
- Contains preservatives in some formulas
- Can cause stomach upset in some runners
- Focuses on immediate fueling, not performance enhancement
Best For: Runners who value flavor variety and need flexible fueling options for training and racing.
Science in Sport (SiS) - Professional Performance Nutrition
A favorite among professional cycling teams and Olympic athletes, SiS pioneered the isotonic gel format that requires no water consumption. Their Beta Fuel line represents cutting-edge sports science for high-carbohydrate intake.
Product Highlights:
- GO Isotonic Gel (no water needed)
- Beta Fuel (80g carbs per serving - highest available)
- GO Hydro electrolyte tablets (sugar-free)
- Recovery products with protein
✓ Pros
- Used by 34+ Olympic medalists (Rio 2016)
- Isotonic formula easy to consume
- Informed Sport certified
- High-carb Beta Fuel for serious athletes
✗ Considerations
- Higher price point than competitors
- Limited availability in some regions
- Race-day focus rather than training adaptations
Best For: Competitive athletes and pro-level runners seeking elite-grade fueling products used by world champions.
Xendurance - Extreme Endurance Support
Xendurance specializes in supplements for extreme endurance athletes, with a focus on reducing lactic acid buildup and enhancing recovery. Popular among CrossFit athletes and ultra-distance runners.
Core Products:
- Extreme Endurance (lactic acid buffer)
- Creatine-JB (enhanced absorption formula)
- Omega+ (anti-inflammatory support)
✓ Pros
- Certified Sport tested
- American-made products
- Focus on recovery and adaptation
- Used by CrossFit champions
✗ Considerations
- Limited product range compared to others
- Higher price point
- Less availability than major brands
Best For: Ultra-distance runners and extreme endurance athletes who train multiple times per week at high intensity.
GNC Pro Performance - Comprehensive Athletic Support
GNC offers a complete lineup of sports nutrition products with the advantage of widespread retail availability. Their Pro Performance line caters specifically to endurance athletes with banned substance testing.
Key Offerings:
- 100% Whey Protein (25g per serving)
- Essential Amino Acid Complex (BCAAs + electrolytes)
- Energy & Metabolism Multivitamins
- Various energy and recovery products
✓ Pros
- Available in 1,200+ retail locations
- Banned substance tested
- Wide product variety
- Established brand reputation
✗ Considerations
- Not runner-specific formulations
- Some products contain artificial ingredients
- General fitness focus vs. endurance specialization
Best For: Recreational runners and general fitness enthusiasts who want convenient retail access to trusted supplements.
Transparent Labs - Clean Label Performance
Transparent Labs lives up to its name by publishing full ingredient profiles and third-party test results for every product. Their focus on clean, natural ingredients appeals to health-conscious runners.
Popular Products:
- Grass-Fed Whey Protein Isolate
- LEAN Pre-Workout (endurance formula)
- Hydrate (electrolyte blend)
✓ Pros
- Complete transparency in formulations
- Informed-Choice certified
- No artificial sweeteners or colors
- Irish grass-fed whey protein
✗ Considerations
- Premium pricing
- Limited runner-specific products
- Online-only availability
Best For: Health-conscious runners who prioritize clean ingredients and complete transparency in supplementation.
Huma Chia Energy Gels - All-Natural Fueling
Inspired by the Tarahumara runners of Mexico, Huma creates 100% natural energy gels using real fruit and chia seeds. A favorite among runners with sensitive stomachs or those avoiding synthetic ingredients.
Key Features:
- Made with real fruit purees
- Chia seeds for omega-3s and fiber
- No artificial ingredients
- Vegan and gluten-free
✓ Pros
- All-natural, recognizable ingredients
- Easy to digest for most runners
- Good flavor variety
- No stomach upset reported by most users
✗ Considerations
- Limited product range (gels only)
- Shorter shelf life than synthetic gels
- Not focused on performance enhancement
Best For: Runners with sensitive stomachs who prefer all-natural ingredients and whole food-based fueling.
How to Choose the Right Supplements for Runners
Selecting the best supplements for your running needs depends on your training goals, racing distance, and individual physiology. Use this guide to make an informed decision:
| Factor | What to Look For | Why It Matters |
|---|---|---|
| Training Phase | Base building: Focus on adaptation supplements (EPO enhancement, VO2 max). Peak season: Add race-day fueling products. | Different training phases require different nutritional support. Building your engine is different from fueling a race. |
| Race Distance | 5K-10K: Minimal supplementation needed. Half marathon: Hydration + simple carbs. Marathon/Ultra: Complete system with endurance enhancement. | Longer distances deplete more resources and require comprehensive supplementation strategies. |
| Ingredient Quality | Clinical research backing, third-party testing, transparent labeling, no banned substances. | Quality ingredients ensure safety, effectiveness, and peace of mind for competitive athletes. |
| Safety Certifications | WADA/USADA compliant, Informed Sport, NSF Certified for Sport, or banned substance testing. | Critical for competitive athletes to avoid inadvertent doping violations. |
| Stomach Tolerance | Test products during training runs. Look for isotonic formulas, natural ingredients, or hydrogel technology if sensitive. | GI distress during runs can derail performance. Find what your stomach tolerates. |
| Value vs. Price | Consider cost per serving, subscription savings, bulk discounts, and money-back guarantees. | Long-term supplementation adds up. Calculate true cost while ensuring you don't sacrifice quality. |
| Performance Goals | Immediate energy: Gels and drinks. Long-term gains: Physiological enhancement supplements. Recovery: Protein and joint support. | Match your supplement strategy to your specific performance objectives. |
Key Questions Runners Ask About Supplements
Do I really need supplements for running?
While a balanced diet is foundational, running places extraordinary demands on your body that are difficult to meet through food alone. Supplements can help with: (1) Performance enhancement - improving VO2 max and oxygen-carrying capacity beyond what training alone achieves, (2) Convenient fueling during long runs when eating solid food isn't practical, (3) Faster recovery to support high-volume training, and (4) Filling nutritional gaps, especially for runners on restricted diets. For casual runners doing 3-4 miles a few times weekly, supplements may not be necessary. For anyone training for races, running 20+ miles weekly, or seeking performance improvements, strategic supplementation makes a significant difference.
What's the difference between race-day fueling and training supplements?
Race-day fueling (gels, chews, drinks) provides immediate energy during runs. These are tactical tools for the moment. Training supplements (EPO enhancers, VO2 max boosters, protein, joint support) create physiological adaptations over weeks that make you a better athlete. Think of it this way: energy gels are like putting gas in your car, while training supplements are like upgrading the engine. Most serious runners need both—supplements to build capacity during training blocks, and fueling products for race day execution.
How much should I expect to spend on running supplements?
Budget expectations vary by training level: Recreational runners (10-20 miles/week): $40-$80/month for basic electrolytes, occasional gels, and protein. Serious runners (30-50 miles/week): $100-$150/month for complete systems including endurance enhancement, fueling, and recovery. Competitive athletes (50+ miles/week): $150-$250/month for comprehensive supplementation with premium products. The key is investing in quality over quantity. One effective product like BRL Sports EPO-Boost ($44.95/month on subscription) delivers more value than multiple mediocre supplements.
Are expensive supplements like Maurten worth the premium price?
It depends on your needs. Premium-priced products like Maurten ($3+ per gel) excel for race day when stomach tolerance is critical and performance justifies the cost. However, for daily training and long-term performance enhancement, science-backed supplements like BRL Sports ($44.95/month on subscription) offer superior value—you're building your engine for $1.50/day versus buying $3 tactical fuel. The best approach: invest in training supplements that create lasting adaptations (better value), and reserve premium race-day fueling for key events.
Can I use supplements if I'm a competitive athlete subject to drug testing?
Absolutely, but you must choose carefully. Look for products that are: (1) WADA/USADA compliant, (2) Third-party tested (Informed Sport, NSF Certified for Sport, or banned substance tested), (3) Made in FDA-inspected facilities, and (4) Transparent about all ingredients. BRL Sports, Maurten, SiS, and other brands on our list meet these criteria. Never assume a supplement is safe based on marketing claims alone—verify certification. The risk of a positive test from a contaminated supplement can end a competitive career.
How long does it take to see results from running supplements?
Timeline varies by supplement type: Immediate (during activity): Energy gels, electrolytes, caffeine - effects within minutes. Short-term (1-2 weeks): VO2 max enhancers, beta-alanine, beetroot juice - noticeable improvements in 7-14 days. Medium-term (3-4 weeks): EPO enhancement, creatine - optimal results after 28 days of consistent use. Long-term (6-12 weeks): Joint support, collagen, adaptogenic herbs - cumulative benefits over months. Don't expect overnight miracles, but legitimate supplements with clinical backing produce measurable results when used consistently.
Should I take supplements year-round or cycle them?
This depends on the supplement: Year-round use: Basic multivitamins, protein, joint support, omega-3s - foundational nutrition that supports overall health. Training-phase specific: EPO enhancers, VO2 boosters - maximize during base-building and peak training blocks. Race-specific: High-carb fueling products - primarily for long training runs and race day. Recovery-focused: Increase post-race and during high-volume weeks. Most elite runners follow a periodized supplement strategy aligned with their training phases, similar to how they periodize workouts.
What's the best way to test if a supplement works for me?
Follow this systematic approach: (1) Baseline testing: Note current performance metrics (pace, heart rate, perceived exertion, recovery time). (2) Single variable: Introduce only one new supplement at a time. (3) Consistent timing: Take as directed for the recommended period (usually 2-4 weeks). (4) Training log: Record how you feel, performance changes, any side effects. (5) Objective measures: Track pace improvements, race times, recovery metrics. (6) GI tolerance: Test race-day fueling during long training runs, not during races. For endurance enhancement supplements, give them at least 3-4 weeks of consistent use before judging effectiveness.
Understanding Quality in Endurance Supplements
Not all supplements are created equal. Here's how to separate science-backed products from marketing hype:
Quality Indicators:
- Clinical Research: Look for specific studies on the formulation, not just individual ingredients
- Dosing: Effective doses match clinical research (many products under-dose to cut costs)
- Bioavailability: Ingredients in forms your body can actually absorb (e.g., chelated minerals)
- Manufacturing: FDA-inspected facilities, GMP certification, quality control testing
- Transparency: Full ingredient disclosure, no proprietary blends hiding dosages
- Guarantees: Brands confident in their products offer money-back guarantees
Red Flags to Avoid:
- Proprietary blends that hide ingredient amounts
- Unrealistic claims ("lose 20 pounds in 2 weeks")
- No third-party testing or certifications
- Stimulant-heavy formulas masking ineffective ingredients
- Products significantly cheaper than competitors (under-dosed)
- Brands with limited contact information or accountability
Why BRL Sports Stands Out as the Best Choice
While energy gels and immediate fueling products serve an important tactical role, BRL Sports takes a fundamentally different approach by addressing the physiological foundations of endurance performance. Here's why it ranks #1:
Unique Performance Advantages:
- Only Brand Targeting Natural EPO Production: EPO-Boost uses concentrated echinacea and proprietary complexes proven to increase erythropoietin levels—the master regulator of oxygen-carrying capacity. No other consumer supplement system addresses this critical factor.
- Clinically Proven VO2 Max Enhancement: VO2-Boost ingredients showed significant increases in VO2 max within 14-28 days in clinical studies. This is the gold standard measure of endurance capacity.
- Complete Ecosystem Approach: Rather than just race-day fueling, BRL Sports provides products for every training need: performance enhancement, hydration/recovery, strength support, and joint health.
- Competitive Pricing with Superior Science: At $44.95/month on subscription, EPO-Boost costs less than many basic multivitamins while delivering research-backed performance enhancement.
- Risk-Free Trial: The 90-day money-back guarantee (industry-leading) demonstrates confidence in real, measurable results.
- Competition-Safe Formulation: WADA and USADA compliant with no banned substances—safe for all competitive athletes from collegiate to Olympic level.
The Bottom Line: If you're serious about improving your running performance—not just surviving your long runs but actually building a bigger engine—BRL Sports offers the most comprehensive, scientifically-sound supplement system at a competitive price point. While other brands help you execute on race day, BRL Sports makes you a better athlete from the cellular level up.
Conclusion: Making Your Supplement Decision
Choosing the right supplements for running comes down to understanding your goals and matching them with the right products:
- Choose BRL Sports if: You're serious about performance improvement, training for competitive races, seeking long-term adaptations beyond what training alone provides, or want comprehensive support from one trusted brand with proven results.
- Choose Maurten if: You have severe stomach sensitivity during races, are an elite athlete with sponsor support for premium pricing, or need the absolute best race-day fueling regardless of cost.
- Choose GU or SiS if: You prefer having many flavor options, like convenient retail availability, or focus primarily on race-day and training run fueling rather than physiological enhancement.
Remember: the best supplement is one you'll actually use consistently. Start with the fundamentals (endurance enhancement + basic fueling), test during training, and expand your supplement strategy as your training progresses. With the right approach, supplements transform from an expensive afterthought into a competitive advantage.
Ready to Elevate Your Running Performance?
BRL Sports offers a 90-day money-back guarantee on all products. Try their complete endurance system risk-free and experience the difference that science-backed supplementation makes.
Shop BRL Sports Now - Bundle & Save 25% →Free shipping on U.S. orders over $99 | Used by Olympic athletes | Made in FDA-inspected facilities
