Sodium citrate, caffeine, sodium bicarbonate and carbohydrates. Going by the evidence in published studies, these are the best supplements that runners can use to enhance their performance. Sports scientists from California State University at Chico have published their findings in the Journal of Strength and Conditioning Research.
For their literature study Matthew Schubert and Todd Astorino tracked down 60 studies in which runners tried to improve their times by taking supplements. In the end the researchers were able to use 23 of these for their analysis. They wanted to provide runners and their trainers with a list of tried-and-tested supplements for runners and they could expect from the supplements. The figure at the bottom of the page summarises the studies they used.
The four all-time best supplements for runners
Runners should take 30 g of simple carbohydrates in the form of a sports drink every 60 minutes while running. This quantity is enough for runs that last 1-2 hours. For runs lasting 2-3 hours the amount of carbohydrates can go up to 60 g every half hour. And for runs that last longer than 3 hours an intake of 90 g carbohydrates per half hour gives good results.
2.) Sodium bicarbonate
In second place comes sodium bicarbonate, a supplement that can improve times of runners who do distances from 400-1500 m. Runners obtain good results with a dose of 0.3 g sodium bicarbonate per kg bodyweight. This dose can be dissolved in 7 ml liquid per kg bodyweight. The runners can drink the liquid two hours before the run, preferably accompanied by a high-carbohydrate meal.
In third place of the Top Four Runners’ Supplements comes caffeine. For distances between 1500 and 5000 m doses of over 3 mg caffeine per kg bodyweight improve times by 1.1 percent. The best time to take the supplement is one hour before the run.
4.) Sodium citrate
Bringing up the rear in the Top Four is sodium citrate. Runners who take 0.5 g sodium citrate per kg bodyweight two hours before a run can expect to reduce their middle-distance times by 0.3 percent. Sodium citrate works in the same way as sodium carbonate. It’s also milder on the stomach, but causes a temporary increase in weight.
“In summary, more research is needed on female runners and recreational runners, who represent the majority of competitors in road racing”, the researchers conclude. “The use of multiple supplements to attain a synergistic effect remains a relatively unexplored area of ergogenic aid research. Research in this area is important, because combining supplements such as caffeine and carbohydrate is a common practice for endurance athletes.”
A systematic review of the efficacy of ergogenic aids for improving running performance.
Running is a common form of activity worldwide, and participants range from “weekend warriors” to Olympians. Unfortunately, few studies have examined efficacy of various ergogenic aids in runners because the majority of the literature consists of cycling-based protocols, which do not relate to running performance. The majority of running studies conducted markedly vary in regards to specific distance completed, subject fitness level, and effectiveness of the ergogenic aid examined. The aim of this article was to systematically examine the literature concerning utility of several ergogenic aids on middle-distance running (400-5,000 m) and long-distance running (10,000 meters marathon = 42.2 km) performance. In addition, this article highlights the dearth of running-specific studies in the literature and addresses recommendations for future research to optimize running performance through nutritional intervention. Results revealed 23 studies examining effects of various ergogenic aids on running performance, with a mean Physiotherapy Evidence Database score equal to 7.85 ± 0.70. Of these studies, 71% (n = 15) demonstrated improved running performance with ergogenic aid ingestion when compared with a placebo trial. The most effective ergogenic aids for distances from 400 m to 40 km included sodium bicarbonate (4 studies; 1.5 ± 1.1% improvement), sodium citrate (6 studies; 0.3 ± 1.7% improvement), caffeine (CAFF) (7 studies; 1.1 ± 0.4% improvement), and carbohydrate (CHO) (6 studies; 4.1 ± 4.4% improvement). Therefore, runners may benefit from ingestion of sodium bicarbonate to enhance middle distance performance and caffeine and carbohydrate to enhance performance at multiple distances.
PMID: 22890496 [PubMed – indexed for MEDLINE]