The best nutritional supplements for runners

When you head out for an intense run or competition, your body becomes a thermal and mechanical machine whose needs explode. A regular diet, however balanced, sometimes struggles to keep up with the pace imposed by the mileage.

Beyond the simple pasta at a "pasta party," a precise supplementation strategy can mean the difference between a personal best and hitting the wall at the 30-kilometer mark. This article doesn't just list products: we provide the scientific protocols to optimize your endurance, protect your joints, and, most importantly, understand why and when to use these aids.

The foundations: health and micronutrients

Before trying to run faster, you need to make sure your "engine" isn't lacking essential parts. Deficiencies are a runner's silent enemies.

Iron: the oxygen carrier (beware of the danger!)

For a runner, iron is essential: it transports oxygen to your muscles. Runners, and especially women, are prone to anemia not only from normal iron loss, but also from mechanical hemolysis (repeated impact of the feet on the ground that destroys red blood cells).

• The problem: A ferritin level below 30 ng/mL already impacts performance.
• The solution: Iron Bisglycinate. This form is much better absorbed and gentler on the stomach than conventional forms.
• Expert advice: Never take your iron immediately after exercise. Post-workout inflammation increases hepcidin, a hormone that blocks iron absorption. Take it in the morning on an empty stomach or well before your workout, always with vitamin C (such as acerola) to boost absorption. Avoid tea or coffee for two hours after taking it.

Magnesium: Say goodbye to nervous fatigue

Cramps, twitching eyelids, persistent fatigue? It's often magnesium. But be careful about 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 is a risk, weakening your bones (risk of stress fracture).

• Vitamin D3: 1000 to 2000 IU/day, to be taken with a fatty meal for assimilation.
• Omega-3s: They modulate systemic inflammation caused by shocks. Check the TOTOX index of your oils (it should be low to avoid rancid oil) or opt for sustainable sources. Our Omegavie Mulebar Omega-3 (Friend of the Sea certified) provide 616mg of EPA/DHA, essential for heart function.

Performance: Supplements to run faster

Here, we're talking about pure performance. These molecules have proven their effectiveness in delaying fatigue (Class A from the Australian Institute of Sport).

Nitrates: The natural boost (beetroot juice)

It's the elite's best-kept secret. Dietary nitrates, found in beets among other things, 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 (via concentrated shots or juice) 2 to 3 hours before the race.
• Critical Point: Do not use antiseptic mouthwash! The nitrate to nitrite conversion is done by bacteria on your tongue. If you kill them, the boost effect disappears.
  
  
  
  

Caffeine: much more than an alarm clock

Caffeine reduces the perceived exertion (RPE). You feel like it's "less hard".

• Timing: The peak is reached in 45-60 minutes. Taking a caffeine gel at the starting line is too late for the start of the race. Take it 1 hour beforehand.
• Dosage: 3 to 6mg/kg. Caution: always test during training, as some genetic profiles metabolize it poorly (palpitations).

Beta-alanine: for the finish and the elevation gain

Useful for intense efforts (VMA, hills, final sprint) where muscle acidity increases.

• How does it work? It buffers the H+ ions responsible for acidosis (and not lactic acid, which is a fuel!).
• The Myth: It doesn't work with a single dose. You need to do a "load" for 3 to 4 weeks (3-6g/day) to saturate the muscles before your competition.
• Sensation: It causes tingling (paresthesia), this is normal and harmless.

Energy during the race: The carbohydrate strategy

After 1 hour of exertion, your glycogen stores drop. You need to refuel.

• The magic ratio: Aim for 30 to 60g of carbohydrates per hour. For very long efforts (Ultra), you can go up to 90g, but only if your mixture maintains a glucose/fructose ratio of 2:1. This allows you to use two different intestinal transporters and avoid stomach upset.
• Sodium: Essential if you sweat a lot or if it's hot. Aim for 300 to 600mg of sodium per hour via your sports drink or tablets to avoid hyponatremia.
• Our Mulebar solutions: Our energy gel and energy compotes are formulated with 100% natural ingredients to avoid chemical nausea, which is common after several hours of running.

Structure and recovery: protecting the machine

Collagen: pre-workout timing!

It has long been recommended to take collagen in the morning. This is inaccurate.

• The science: Tendons do not have blood vessels; they are nourished by "imbibition" during movement.
• The new protocol: Take 15g of hydrolyzed marine collagen + 50mg of Vitamin C approximately 45 to 60 minutes BEFORE your workout. This ensures the amino acids are in your bloodstream when you work 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 training 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 strength gains.

Proteins and the metabolic window

The metabolic window is the period immediately following physical exertion when the body replenishes its energy reserves much more quickly. For approximately 30 to 60 minutes after exercise, muscles absorb carbohydrates and proteins more efficiently, which accelerates recovery, repairs muscle fibers, and reduces fatigue the following day. This is the ideal time to consume a recovery drink, a carbohydrate-rich snack, or a high-quality protein source. Within 30 minutes post-exercise, aim for 20-25g of protein (whey or whole-grain plant-based protein).

Beware of BCAAs alone: They are not enough. It's like providing bricks (leucine) without mortar. Opt for a complete protein containing all the essential amino acids (EAAs) for optimal muscle repair.

Digestive health: The secret weapon

Digestive problems are the number one cause of dropping out of ultra-trail and marathon races.

• Leaky Gut: Intense exertion makes the intestine permeable.
• Glutamine: This amino acid nourishes intestinal cells and strengthens the intestinal barrier. A course of it during periods of intense training can save your stomach.
• Probiotics: Certain strains ( Lactobacillus rhamnosus ) help prevent post-marathon respiratory infections.

Summary: Your Nutritional Battle Plan

Moment	What should I take?	Objective
Daily (Fundament)	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 exertion	Carbohydrates, Water, Electrolytes (Sodium)	Energy, Hydration
After the effort	Protein (20g) + Carbohydrates (30-50g)	Muscle rebuilding, Glycogen
Specific treatment	Beta-Alanine, Beetroot Juice (Nitrates), Probiotics	Competition preparation

Safety first: Always check that your supplements have an anti-doping label (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 it to the next level? Test these protocols in training, never on race day!

Frequently Asked Questions

Which nutritional supplement should I prioritize for running?

For regular runners, certain dietary supplements are essential. Magnesium bisglycinate helps combat fatigue and prevent cramps. Omega-3 fatty acids reduce inflammation and protect the cardiovascular system. Additionally, natural vitamin C boosts immunity and aids in collagen production. If you run more than 50 km per week, whey protein and BCAA supplementation becomes necessary to optimize muscle recovery. In case of joint pain after training, marine collagen can provide additional support.

How to improve your endurance with dietary supplements?

To improve your running endurance, two elements are key: energy during exercise and the quality of recovery. During activity, regularly consume carbohydrates (30-60g/hour) in the form of energy gels or drinks, and ensure adequate sodium intake (300-600mg). On a daily basis, a combination of omega-3 fatty acids (2g), magnesium, and vitamin D will promote healthy cardiovascular function and energy production in the muscles, thus boosting your endurance.

What supplements are recommended for muscle recovery after a trail run?

After a trail run, muscle recovery needs to be quick and effective. Within half an hour: consume 20-25g of whey protein combined with carbohydrates (4:1 ratio), followed by 10-15g of marine collagen for tendons. In the evening, a cocktail of magnesium bisglycinate (300mg), omega-3 fatty acids (2g), and vitamin C (1000mg) boosts tissue repair, improves sleep, and reduces inflammation for the next 2-3 days. This nutritional strategy minimizes post-workout fatigue.