When you set out for an intense running session or a competition, your body becomes a thermal and mechanical machine whose needs increase dramatically. Conventional nutrition, however balanced, sometimes struggles to keep up with the pace demanded by the mileage.
Beyond the simple pasta served at a “pasta party,” a precise supplementation strategy can make the difference between a personal best and hitting the wall at the 30th kilometer. This article does more than list products: we provide you with scientific protocols to optimize your endurance, protect your joints and, above all, understand why and when to use these aids.
The foundations: health and micronutrients
Before trying to run faster, you need to make sure the “engine” is not missing essential parts. Deficiencies are the runner’s silent enemies.
Iron: the oxygen transporter (beware: danger!)
For a runner, iron is non-negotiable: it transports oxygen to your muscles. Runners, particularly women, are prone to anemia not only due to conventional losses, but also because of mechanical hemolysis (repeated foot strikes on the ground that destroy red blood cells).
- The problem: A ferritin level below 30 ng/mL already affects performance.
- The solution: Iron Bisglycinate. This form is much better absorbed and gentler on the stomach than conventional forms.
- The expert protocol: Never take your iron immediately after exercise. Post-race inflammation increases hepcidin, a hormone that blocks iron absorption. Take it in the morning on an empty stomach or away from training, always combined with Vitamin C (such as acerola) to boost absorption. Avoid tea or coffee for the 2 hours following intake.
Magnesium: put an end to nervous fatigue
Cramps, twitching eyelids, persistent fatigue? It is often magnesium. But be careful with the form you choose: avoid magnesium oxide (poorly absorbed, laxative).
- Our choice: Mulebar Magnesium Bisglycinate. Bound to glycine, it is highly bioavailable and promotes muscle relaxation and sleep.
- Dosage: 300mg in the evening to calm the nervous system after intense sessions.
Vitamin D3 and Omega-3: Immunity and Inflammation
In winter, or if you run indoors, vitamin D deficiency can be a concern, weakening your bones (risk of stress fractures).
- Vitamin D3: 1000 to 2000 IU/day, taken with a fatty meal for absorption.
- Omega-3: They modulate systemic inflammation caused by impact. Check the TOTOX index of your oils (it should be low to avoid rancid oil), or choose sustainable sources. Our Mulebar Omegavie Omega-3s (Friend of the Sea certified) provide 616mg of EPA/DHA, essential for heart function.
Performance: Supplements to help you run faster
Here, we are talking about pure performance. These molecules have proven effective in delaying fatigue (Class A of the Australian Institute of Sport).
Nitrates: The natural boost (beetroot juice)
This is the best-kept secret among the elite. Dietary nitrates, found in beetroot, among other sources, are converted into nitric oxide (NO) in the body.
- The effect: Vasodilation and improved “energy cost.” In practical terms, you consume less oxygen to run at the same speed. Your endurance is increased.
- The protocol: Consume 300–600mg of nitrates (through concentrated shots or juice) 2 to 3 hours before the race.
-
Critical point: Do not use antiseptic mouthwash! The conversion from Nitrate -> Nitrite occurs thanks to the bacteria on your tongue. If you kill them, the boosting effect disappears.
Caffeine: much more than a wake-up call
Caffeine reduces the perceived effort (RPE). You feel like it's “less hard.”
- Timing: Peak levels are reached within 45–60 minutes. Taking a caffeinated gel at the starting line is too late for the beginning of the race. Take it 1 hour beforehand.
- Dosage: 3 to 6mg/kg. Be careful—always test it during training, as some genetic profiles metabolize it poorly (palpitations).
Beta-alanine: for the finish and elevation gain
Useful for intense efforts (MAS, hills, final sprint) when muscle acidity rises.
- How does it work? It buffers the H+ ions responsible for acidosis (not lactic acid, which is a fuel!).
- The myth: It does not work as a one-time dose. You need to do a “loading phase” for 3 to 4 weeks (3–6g/day) to saturate your muscles before your competition.
- Feeling: It causes tingling (paresthesia), which is normal and harmless.
Energy during the race: The carbohydrate strategy
After 1 hour of effort, your glycogen stores drop. You need to refuel.
- The magic ratio: Aim for 30 to 60g of carbohydrates per hour. For very long efforts (ultras), you can increase this to 90g, but only if your mixture follows a 2:1 glucose-to-fructose ratio. This allows two different intestinal transporters to be used and helps prevent stomach problems.
- Sodium: Essential if you sweat heavily or if it is hot. Aim for 300 to 600mg of sodium per hour through your sports drink or tablets to prevent hyponatremia.
- Our Mulebar solutions: Our gels and energy fruit compotes are formulated with 100% natural ingredients to avoid the chemical aftertaste that often occurs after several hours of running.
Structure and recovery: protecting the machine
Collagen: pre-workout timing!
It was long said that collagen should be taken in the morning. This is imprecise.
- The science: Tendons have no blood vessels; they are nourished by “imbibition” during movement.
- The new protocol: Take 15g of hydrolyzed marine collagen + approximately 50mg of Vitamin C 45 to 60 minutes BEFORE your session. This way, the amino acids are in your bloodstream when you load your tendons, maximizing repair.
Creatine: not just for bodybuilding!
Long shunned by runners for fear of “gaining weight,” creatine is making a strong comeback.
- Endurance benefit: It improves glycogen storage when taken with carbohydrates after exercise and helps maintain intensity during interval sessions.
- Tip: Use it during intense training blocks, and stop 2 weeks before a marathon if you want to lose intracellular water (weight) while maintaining your strength gains.
Protein and the metabolic window
The metabolic window is the period just after exercise when the body replenishes its energy stores much faster. For approximately 30 to 60 minutes after exercise, the muscles absorb carbohydrates and protein more efficiently, which accelerates recovery, repairs muscle fibers, and limits next-day fatigue. This is the ideal time to consume a recovery drink, a carbohydrate-rich snack, or a quality protein source. Within 30 minutes after exercise, aim for 20–25 g of protein (complete whey or plant-based protein).
Beware of BCAAs alone: They are not enough. It’s like bringing bricks (leucine) without the cement. Choose a complete protein containing all the Essential Amino Acids (EAAs) for optimal muscle rebuilding.
Digestive health: The secret weapon
Digestive problems are the number one cause of dropping out of ultratrails and marathons.
- Leaky Gut: Intense exercise makes the gut permeable.
- Glutamine: This amino acid nourishes intestinal cells and strengthens the gut barrier. A course during periods of heavy training can save your stomach.
- Probiotics: Certain strains (Lactobacillus rhamnosus) help prevent post-marathon respiratory infections.
Summary: your nutritional battle plan
|
When |
What to take? |
Goal |
|---|---|---|
|
Daily (Foundation) |
Iron (if deficient), Vitamin D3, Omega-3, Magnesium (evening) |
Health, Immunity, Sleep |
|
Before the session (H-1) |
Collagen + Vitamin C, Caffeine (optional) |
Tendon protection, Vigilance |
|
During exercise |
Carbohydrates, water, electrolytes (sodium) |
Energy, hydration |
|
After exercise |
Protein (20g) + carbohydrates (30–50g) |
Muscle rebuilding, glycogen |
|
Specific regimen |
Beta-alanine, beetroot juice (nitrates), probiotics |
Competition preparation |
Safety first: Always check that your supplements carry an anti-doping certification (such as the AFNOR or Informed Sport standard). At Mulebar, transparency and natural ingredients are at the heart of our commitment to your performance.
Ready to take your performance to the next level? Test these protocols during training, never on race day!
Frequently asked questions
Which dietary supplement should runners prioritize?
For regular runners, certain dietary supplements can be essential. Magnesium bisglycinate helps combat fatigue and prevent cramps. Omega-3s reduce inflammation and protect the cardiovascular system. In addition, natural vitamin C strengthens the immune system and supports collagen formation. If you run more than 50 km per week, supplementing with whey protein and BCAAs becomes necessary to optimize muscle recovery. In case of joint pain after a session, marine collagen may provide additional support.
How can you improve your endurance with dietary supplements?
To improve your endurance in running, focus on two key elements: energy during exercise and the quality of your recovery. During activity, consume carbohydrates regularly (30–60g/hour) in the form of energy gels or drinks, and ensure an adequate sodium intake (300–600mg). On a daily basis, a combination of omega-3 (2g), magnesium, and vitamin D will support healthy cardiovascular function and energy production in the muscles, thereby improving your endurance.
Which supplements support muscle recovery after a trail run?
After a trail run, muscle recovery must be fast and effective. Within the following half hour: 20–25g of whey combined with carbohydrates (4:1 ratio), followed by 10–15g of marine collagen for the tendons. In the evening, a combination of magnesium bisglycinate (300 mg), omega-3 (2g), and vitamin C (1000mg) boosts tissue repair, improves sleep, and reduces inflammation over the next 2–3 days. This nutritional strategy limits post-workout fatigue after an intensive session.
