You’re an over achiever at heart, and Living Well won’t stop at the finish line. GNC is here to help every step of the way – we’ve been fueling runners since 1935!
This round up of the best endurance supplements for marathon runners is near and dear to my heart. I’m in the thick of it! With just a few more weeks until my fifth 26.2-mile journey, I’m sharing what I’ve been using as part of my training routine. It’s been a good fifteen years since I toed the starting line of a marathon – for kids, careers, and a pandemic. But I’m here! And it’s good to be back.
As a Sports Dietitian and endurance enthusiast these are my top picks, to fuel your road to race day – and beyond.
Best Running Supplements for Marathon Training
Protein & Hydration
Build Your Base
Every marathon training plan begins with a base. A base to build miles, improve endurance, and boost confidence. Your approach to nutrition should be the same. A foundation to fuel your body, recover, and push your limits.
Training for a marathon requires dedication – and strong, healthy muscles. Pounding the pavement results in muscle damage. Sore after your long run? Achy after the gym? That’s your bodies inflammatory response to muscle damage and breakdown. Having adequate amounts of protein in your diet supports muscle recovery and repair. To build back stronger, healthier, and ready for what’s next. That’s why protein powders are a top pick in my book as one of the best post run recovery supplements.
As a runner, you require more protein than the average Joe. And GNC’s Pro Performance 100% Whey Protein is the perfect way to supplement your diet. This fast-digesting formula provides 25g of protein, is rich in leucine – the amino acid that helps stimulate muscle protein synthesis, and it tastes great! Mix, blend, or stir after training or anytime you need a protein rich snack. It’s also third-party tested for purity and potency.
I’m pretty vanilla when it comes to protein flavors – which is why my flavor pick tends to be… vanilla! I enjoy a good fruit smoothie post run on my way into the office or a scoop in my oatmeal, topped with fresh berries while working from home. For second breakfast, I’ll make overnight oats/chia pudding using almond milk, 1 scoop of protein powder, plus fresh berries.
You’re going to sweat… a lot. We rely on proper fluid and electrolyte balance to support the delivery of nutrients to working muscle, muscle contractions, and to regulate body temperature. Too much fluid and electrolyte loss can impact performance, especially when it’s hot outside! Start runs hydrated. Stay hydrated during runs. And replace fluids lost when you’re done.
GNC AMP’s Amplified Hydration provides functional hydration with 3X the electrolytes you’ll find in the traditional sports drink. It also contains ingredients that support recovery, and probiotics to maximize fluid absorption and promote gut health. Amplified Hydration is third-party tested and has zero sugar – a great way to stay on top of everyday hydration. When it comes to long runs, pair AMP Hydration with a quick digesting carbohydrate like gels and chews to fuel muscle and energy levels along the way.
I sweat a ton on my longs runs – especially when it’s warm out, which for me is above 50 degrees. Yes, I’m the crazy one who’d rather run in the winter all bundled up! I digress… I love that our AMP Hydration product has all those extra electrolytes which really helps maintain my fluid balance.
Multivitamins & Fish Oil
Add Foundational Supplements to Boost Your Diet
Runners have higher energy demands, requiring more nutrients for exercise, recovery, and wellness. And while eating more sounds like a good problem to have, we want those calories to be coming from foods that will benefit your health for optimal performance and recovery. And let’s face it – no one’s diet is perfect! You’ve already got 100% Pro Performance Whey Protein in your corner. Time to add a multi!
Multivitamins provide daily nutritional assurance, to help fill nutrient gaps. GNC’s Energy & Metabolism Multivitamins are formulated for both Men & Women. With a Super Antioxidant Blend to support exercise recovery & boost immune health. And additional ingredients to support your active lifestyle, keeping you focused on achieving your goals. Plus, they’re both clinically proven to help you feel better – and let’s face it, feeling better these days is what keeps you going!
One thing I’ve realized about myself as I started dipping my toes back into the marathon scene – it is a HUGE commitment. And it takes A LOT of time out of my week that I would normally use to meal prep. And with a full-time job, two kids, and a new puppy… my diet is less then what I strive for. So, the Women’s Multivitamin has really come in handy!
You know eating fish is good for your health, but man it’s tough getting 4-6 meals of fatty fish each week! It’s expensive, requires planning, and fish may not be your thing. It’s no wonder 90% of American’s aren’t consuming enough Omega-3s through diet alone. What’s the big deal about fish oil anyway?
Fish oil contains Omega-3 fatty acids, which are essential for whole body health and support your heart, brain, skin, eyes, and joints! And our joints are oh so important these days! GNC Triple Strength Fish Oil is 300% more potent than regular fish oil. Adding it to your foundational routine supports the body’s natural anti-inflammatory process, enhancing recovery and joint health after training. All the benefits of eating fish, without the hassle.
I love salmon – but with all the running around I have very little time to meal prep and cook it. And while I could eat sushi pretty much every day of week – I can’t afford to. So I rely on fish oil to get my omega’s. My joints are thankful!
Amino Acids
Incorporate Recovery Essentials
You’re nailing your training runs and those miles are stacking up! Muscle recovery becomes even more important – so keep supplementing with GNC’s Pro Performance 100% Whey Protein and consider adding some essential amino acids. Amino acids are the building blocks of protein… and life! And when it comes to recovery, the added support of amino acids can help jump start the process, getting you back in action sooner.
GNC Pro Performance Essential Amino Acid Complex includes 5g of branched chain amino acids – the aminos that stimulate muscle growth, and 5g of essential amino acids – the aminos our bodies require for optimal health. Supplementing with GNC’s Pro Performance Essential Amino Acid Complex fuels muscle during exercise and primes your body for recovery, helping to minimize muscle protein breakdown. With added electrolytes to support hydration, these Banned Substance Tested aminos get recovery started on the right foot.
I’ve been loving the strawberry kiwi flavor before and after my long runs – it has made a HUGE difference in recovery. My legs felt a whole lot fresher after my 20-mile last weekend than they would have had it not been for BCAAs. These BCAAs are also available with caffeine – if you need a boost of motivation and focus before your workout.
Creatine & Pre-Workout
Level Up Performance
Creatine? For runners? You heard that right! Creatine is the most researched sports nutrition supplement, with a proven track record for improving athletic performance. Creatine phosphate, our body’s stored form of creatine, is responsible for creating energy. The energy our muscles use to move – fast! Which is why creatine supplements are often associated with weightlifting, high intensity interval training, and sprinting. Any good marathon training plan is going to include all three of these – preparing you for the moments you need to pick up the pace, climb a hill, or sprint to the finish line. And how does your body provide energy at a moments notice? Creatine.
GNC’s Pro Performance Creatine Monohydrate can take athletic performance to a whole new level. Fueling muscle energy, supporting muscle hydration, increasing lean muscle, maximizing exercise intensity, and optimizing your capacity to sprint harder. This flavorless powder mixes well into your favorite beverage or protein shake and is Banned Substance Tested, to provide pro quality for pro results.
I’ve been taking creatine for about 6 months now, you can read all about my experience here. I mix with my BCAAs, a pre workout, or in a Total Lean Shake on my way into the office – when there’s no time for a fruit smoothie! I also appreciate a good creatine gummy or creatine 189 for a change of pace.
Every workout could use a little push, and pre-workouts supply just that. Ingredients like caffeine and beta-alanine help get you focused, stay energized, and push your limits. Consider them a boost of motivation when hitting the gym.
GNC Pro Performance Pre-Workout is third-party tested and formulated without artificial colors or flavors. It’s also sugar free and contains essential electrolytes to support hydration. If you’re looking to level up on strength training, adding a pre-workout to your routine can help get you there!
I’m an early morning workout kind of gal, and for those dark, cold, winter months – this pre workout was a lifesaver. I’m super sensitive to beta alanine – you either love it or hate it! So, I appreciate the low dose for fewer itches!
Greens Powders
Another recent addition to my routine – greens powders, because #ihavenotime. Don’t get me wrong, I eat plenty! I consider GNC AMP Amplified Greens additional insurance for days my green intake aren’t where I’d like them to be. And these greens taste great – and I’ve tasted A LOT.
Collagen Peptides
Another excellent protein source, collagen peptides also support joint health, and skin (bonus)! Unflavored collagen powder is a staple to my routine – I drink coffee every day. And into my coffee it goes – the first cup anyway.
And that’s a wrap! These products have certainly made a difference in my ability to show up regularly for training, especially those long runs! I’m hopeful you’ll find this roundup of the best marathon supplements helpful as you embark on the road to race day.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
† In a randomized, double-blind, placebo-controlled study of 112 healthy volunteers, subjects taking the GNC vitamin and mineral blends for six weeks experienced significant improvements in serum levels of certain key nutrients compared to a placebo and a leading multivitamin formula based upon multivariate statistical analyses of a group of B vitamins (thiamin, niacin, riboflavin, pantothenic acid, biotin, folic acid and vitamins B-6 and B-12) and key antioxidants and carotenoids (a group of beta-carotene alpha-tocopherol, selenium, lutein and lycopene). Statistical improvements in SF-36 Vitality and Mental Health scores were also observed compared to placebo.
