You’ve committed to running 26.2, your training plan is in full swing, and the long runs are getting longer. But even with a solid diet, your body might need extra support to stay strong, recover well, and perform at its best. That’s where supplements come in.
This guide walks you through how to use supplements throughout your marathon journey—plus answers to the most common questions runners have about building a smart supplement routine.
Why Supplements Matter for Marathon Runners
Training for a marathon is a huge physical demand. You’re breaking down muscle tissue, stressing your joints, and burning through nutrients at a higher rate. While real food should always be your base, supplements help fill in nutritional gaps, support recovery, and give your body what it needs to go the distance—literally.
Building a Routine
6 Months Out: Build a Strong Foundation
At this point, you’re focused on building mileage and strength. A strong nutritional foundation ensures your body can handle increasing mileage without breaking down. Supplements can help keep your body resilient as you ramp things up.
Recommended Supplements:
- Multivitamin: Supports overall health and fills in daily gaps.
- Vitamin D: Especially if you train indoors or during winter months.
- Magnesium: Helps with muscle recovery and sleep quality.
- Protein Powder: A quick way to rebuild muscle post-run.
- Omega-3s: Reduces inflammation and supports joint health.
- Creatine: Often overlooked by endurance athletes, creatine can support strength training, improve muscular endurance, and aid in recovery—especially during base-building. Stick with 3–5 grams daily, ideally taken with a carb or protein source.
Pro Tip: Don’t wait until you’re burned out or sore to start supplementing. Building a strong base now pays off later in training.
1 Month Out: Peak Performance Mode
This is the high-intensity stretch before tapering. Your nutrition (and recovery) needs to keep up.
Recommended Supplements:
- Iron: Especially important for women and vegetarians—helps prevent fatigue and support oxygen transport.
- Electrolytes: Replenish sodium, potassium, and magnesium lost in sweat.
- BCAAs: Aid in muscle recovery and reduce post-run soreness.
- Beetroot Juice or Nitrate Supplements: May boost oxygen efficiency and endurance.
Pro Tip: Even a well-balanced diet can fall short when training volume increases. Supplements aren’t a substitute, but they help ensure your body has everything it needs to keep up.
Race Day: Fuel Smart, Not New
The golden rule? Don’t try anything new on race day. This includes supplements.
Recommended Supplements:
- Carb Gels or Chews: Easy-to-digest energy during the race.
- Electrolytes or Salt Tabs: Maintain hydration and muscle function.
- Caffeine: If you’ve trained with it, caffeine can enhance focus and reduce fatigue.
Pro Tip: On race day, stick with what worked during your long runs. Now’s not the time for experiments.
Post-Race: Recovery and Repair
Your body has been through a lot—give it the nutrients it needs to bounce back. The right post-race supplement routine can accelerate your return to activity and help you avoid post-race slumps or injuries.
Recommended Supplements:
- Protein + Carbs: Rebuild muscle and replenish glycogen stores.
- Collagen + Vitamin C: Aid joint, tendon, and ligament recovery.
- Tart Cherry Juice: Naturally reduces inflammation and improves sleep.
- L-Glutamine: May help with muscle recovery and immune support.
Pro Tip: Keep up your supplement routine even on rest days. Recovery doesn’t stop when you take a break from running. Supplements that support repair and reduce inflammation are still valuable.
FAQs: What Runners Ask Most about Supplements
Q: What’s the most important supplement for endurance runners?
A: It depends on your body, but magnesium, electrolytes, protein, and iron are common MVPs.
Q: How do I know if I need iron or vitamin D?
A: If you feel extra fatigued or sluggish, ask your doctor to run a blood test. Women and high-mileage runners are more likely to be low in these.
Q: Can I use pre-workout during training?
A: Some runners benefit from moderate caffeine or amino acid blends, but avoid any high-stim products or unfamiliar ingredients, especially before race day.
Q: Is protein powder necessary if I’m not trying to “bulk up”?
A: Yes! Protein supports muscle recovery, not just growth. It’s especially helpful after long runs or strength sessions.
Q: How do I know if a supplement is working?
A: Track how you feel—energy levels, sleep, recovery time, and performance. If something helps you feel stronger and bounce back faster, it’s working.
Supplements Are Part of Your Support Crew
Training for a marathon is hard work—but you don’t have to do it alone. Supplements won’t replace the miles or discipline, but they will support your body through the demands of training, racing, and recovery.
Treat your supplement routine like your training plan: consistent, thoughtful, and built around your goals. You’ll run stronger, recover smarter, and feel more confident on race day.
Have questions about building strength with the help of supplements? Schedule a consultation—ROC’s team is here to help you stay strong and supported every step of the way.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
