Running a marathon is one of the greatest physical and mental challenges you can take on. Whether you’re an experienced runner or a first-timer, preparation is key. Proper training, hydration, and nutrition play an essential role in your success. However, one often overlooked factor is supplementation. The right supplements can enhance endurance, boost energy, reduce muscle fatigue, and speed up recovery. Below, we discuss the best active substances for marathon runners and how they can help you cross the finish line with strength and confidence.

1. Caffeine – Energy and Focus Booster

Caffeine is a well-known stimulant that increases alertness and endurance. It helps runners by reducing perceived effort and delaying fatigue. Studies have shown that caffeine can enhance performance by up to 5%.

Dosage: 200-400 mg taken 30-60 minutes before the race or training session.

2. Beta-Alanine – Endurance Enhancer

Beta-alanine is an amino acid that increases carnosine levels in the muscles, buffering acid buildup during prolonged exertion. This helps delay muscle fatigue and enhances endurance.

Dosage: 3-6 g daily for at least 4 weeks before race day.

3. BCAAs (Branched-Chain Amino Acids) – Muscle Recovery and Reduced Fatigue

BCAAs (leucine, isoleucine, and valine) help prevent muscle breakdown and reduce post-run soreness. They also support energy production and reduce mental fatigue during long-distance running.

Dosage: 5-10 g before or during the race, and another 5-10 g post-run for recovery.

4. Electrolytes – Hydration and Cramp Prevention

Sodium, potassium, magnesium, and calcium are essential for maintaining hydration and preventing muscle cramps during a marathon. Sweating causes the loss of these vital minerals, which must be replenished to maintain peak performance.

Dosage: 300-500 mg sodium, 100-200 mg potassium, and 50-100 mg magnesium per hour during the race.

5. Creatine – Strength and Recovery Support

Creatine is typically associated with strength training, but it also benefits endurance athletes. It helps maintain ATP levels (energy production), supports muscle strength, and aids in faster recovery post-run.

Dosage: 3-5 g daily, preferably after training.

6. Nitrate (Beetroot Extract) – Oxygen Utilization and Stamina Boost

Nitrate increases nitric oxide levels in the body, improving oxygen delivery to muscles and reducing oxygen cost during exercise. This translates to better stamina and endurance.

Dosage: 300-500 mg nitrate (or 500 ml of beetroot juice) 2-3 hours before the race.

7. L-Carnitine – Fat Metabolism and Energy Production

L-Carnitine helps transport fatty acids into mitochondria, where they are burned for energy. This is particularly useful for long-distance runners, as it enhances endurance by utilizing fat stores efficiently.

Dosage: 1-2 g daily, taken 30-60 minutes before exercise.

8. Omega-3 Fatty Acids – Joint Health and Inflammation Reduction

Long runs put stress on joints and muscles. Omega-3s help reduce inflammation, protect joint health, and support cardiovascular function.

Dosage: 1-3 g of EPA/DHA daily.

Ready to Run Faster and Stronger?

The right supplements can make a significant difference in your marathon performance. From increasing endurance and energy to enhancing recovery and reducing fatigue, these active substances provide everything you need to run at your best. Don’t wait—start incorporating them into your training plan today and experience the benefits firsthand!

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