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What are the Best Pre-Workout Supplements for Runners?

UK Fitness Pro
UK Fitness Pro
· 8 min read
Men running in a race

Whether you're a weekend warrior or an elite athlete, pre-workout supplements can have a substantial impact on your running performance. Here, we take a glance at research supporting the use of different supplements before running and at the supplements rated most highly by people like yourself. 

​Caffeine

One study found that taking caffeine before running significantly improved 5-km running performance, regardless of the form of caffeine administered (chewing gum, dissolvable mouth strips, or tablets). Participants consumed approximately 3–4.5 mg of caffeine per kg of body weight, equivalent to about 1–3 cups of coffee, depending on the individual's weight (Whalley et al., 2020). Popular caffeine supplements on Amazon include:

If you'd prefer instead to get some extra energy from a cup of coffee, you could check out Nescafé's Azera American instant coffee (4.7/5) or Kenco's smooth instant coffee (4.8/5). In addition to improving running performance, caffeine could help healthy adults reduce their body fat (Ruiz-Moreno et al., 2021). It may also help negate common side effects of high-intensity interval training, such as excess insulin in the blood (Alkhatib et al., 2020). 

Essential Amino Acids

A study in the Journal of Sports Science and Medicine (Cheng et al., 2016) revealed that national-level endurance runners ran considerably faster after taking an essential amino acid (EAA) supplement one hour before their run compared to those who took a placebo. Here are some of the highest-rated EAA supplements on Amazon:

Protein powders contain a wide range of amino acids and can reduce muscle damage and injuries following endurance exercise (Huang et al., 2017). You can learn more about how protein powders, when combined with intense exercise, can promote muscular strength, muscle growth, and lean body mass in our articles on vanilla and chocolate protein powders, the best supplements for improving muscle strength, and the best supplements for reducing recovery time. Many of these benefits may be partially due to the presence of leucine, an important amino acid for muscle protein synthesis and increasing muscle mass (Garlick, 2005). If you're interested in how protein powders may impact blood sugar, you might like our article on the best supplements for diabetics. 

Green Tea

Research published in the International Journal of Preventative Medicine found that green tea supplementation 90 minutes before aerobic exercise significantly reduced inflammation, increased antioxidant capacity, and improved VO2 Max in healthy young men during summer workouts (Sobhani et al., 2020). It's possible that some of these effects are derived from green tea relaxing blood vessels and increasing blood flow to muscle tissue (Fox et al., 2020). Top-rated green teas on Amazon include:

If you look at the ingredient list of any of these products, you'll see they contain nothing besides green tea. If you'd like to learn more about how supplements and a balanced diet can help you get the most out of your physical activity, you could get in touch with a UK-based online personal trainer with expertise in nutrition. 

Pre-Workout Supplements

A study published in Nutrients (Fye et al., 2021) demonstrated that a multi-ingredient pre-workout supplement, including caffeine, beta-alanine, taurine, and beetroot extract, significantly extended time to fatigue in long-distance runners. Another study (Spradley et al., 2012) showed that a pre-workout supplement containing caffeine, vitamin B, amino acids, creatine, and beta-alanine significantly boosted muscular endurance by delaying fatigue and improving energy levels and focus during high-intensity workouts. Popular pre-workout supplements on Amazon include:

If you’re looking for a pre-made pre-workout energy drink, check out those from Optimum Nutrition (rated 4.4/5) or Warrior Rage (rated 4.3/5).

As discussed in our article comparing BCAAs and beta-alanine (one of the most common ingredients in pre-workout formulas), a few grams of beta-alanine may positively impact athletic performance by influencing nitric oxide production and reducing lactic acid accumulation. As well as when included in pre-workouts, there's evidence that beta-alanine taken by itself can improve performance during high-intensity training (e.g., 800-metre runs; Ducker et al., 2013). Pre-workouts also often contain b vitamins due to their role in energy production (Depeint et al., 2006).

Sports Drinks

While research tends not to focus on the effects of sports drinks consumed before running, there's extensive evidence that they can improve performance if consumed while running. A study in the European Journal of Applied Physiology (Tsintzas et al., 1995) found that drinking a carbohydrate solution (active ingredients: glucose syrup, fructose syrup, and maltodextrin) enhanced the performance of marathon runners by helping them sustain their speed throughout the race. Popular energy drinks available on Amazon include:

To minimise glycogen depletion in muscle cells, ultramarathon runners often consume about 70 grams of carbs every hour during races (Stellingwerf, 2016). If you're interested in this type of thing, you might also like our article on the best supplements for marathon runners. If you'd like some help reaching your fitness goals, you could reach out to a UK-based online certified personal trainer with expertise in running. 

Common Questions About Running and Dietary Supplements 

Do Creatine Monohydrate Supplements Benefit Runners?

Although creatine supplementation just before a run is not likely to influence exercise performance, it's possible to enhance sprinting ability by taking creatine for several days before an event (Aaserud et al., 1998). As an added benefit, creatine could help protect against nervous system diseases (Beal, 2011). 

Do Fatty Acid Supplements Benefit Runners?

Like creatine, fatty acid supplements may not directly affect athletic performance if taken just before running (i.e., they're not pre-workout products). However, they could improve VO2 peak and running economy if taken over several months (Tomczyk et al., 2023). 

Do Vitamin Supplements Benefit Runners?

As with creatine and fatty acids, it's unlikely that vitamin supplements will have an immediate effect on workout performance if taken just before running, though vitamin C supplementation may minimise the risk of respiratory tract infections after long runs (Peters et al., 1993) and vitamin E supplementation could reduce the risk of a painful muscle contraction (i.e., cramp; Buchman et al., 1999). 

What are the Potential Side Effects of Caffeine?

While caffeine supplementation may provide an energy boost for high-intensity exercise, reduce muscle fatigue, and increase mental focus (Glade, 2010; Lopes et al., 1983), too much caffeine may lead to negative side effects like increased heart rate or high blood pressure, particularly in individuals not accustomed to large doses (Green et al., 1996). Thus, those with certain medical conditions (e.g., heart conditions) should be cautious about consuming too much caffeine (Turnbull et al., 2017). Similarly, caffeine could undermine the effectiveness of certain prescription medications, such as monoamine oxidase inhibitors (Petzer et al., 2013). 

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has run marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

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