Running Performance
This goal refers to outcomes specifically related to running, such as running speed and endurance. Related faculties are muscular endurance, cardiovascular and pulmonary health, and conditioning.
Quick Answer
What it is
This goal refers to outcomes specifically related to running, such as running speed and endurance. Related faculties are muscular endurance, cardiovascular and pulmonary health, and conditioning.
Key findings
- Grade B: Anaerobic Capacity (Sodium Bicarbonate)
- Grade B: Aerobic Exercise Metrics (Branched-Chain Amino Acids)
- Grade C: 5-10km Time Trial (Betalains)
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
ℹ️ Quick Facts
Quick Facts: Running Performance
- Supplements Studied:20
- Research Trials:45
- Total Participants:1,485
- Top Supplement:Branched-Chain Amino Acids (B)
Evidence-Based Protocol
Supplement stack ranked by research quality
Primary Stack (Tier 1)
Reduces perceived exertion, enhances fat oxidation, and improves running economy and endurance
Increases nitric oxide, improving oxygen efficiency and running economy by 3-5%
Supporting Stack (Tier 2)
Essential for hemoglobin and myoglobin oxygen transport; deficiency impairs endurance performance
Reduces muscle damage and inflammation, accelerating recovery between training sessions
How It Works
Running performance depends on aerobic capacity (VO2max), running economy (how efficiently you use oxygen), and the ability to sustain a high percentage of max effort. For distance runners, recovery between training sessions is also critical for maintaining high training loads.
Expected timeline: Caffeine works within 30-60 minutes. Beetroot juice peaks at 2-3 hours. Iron repletion takes 3-6 months if deficient. Tart cherry is most effective used around key workouts and races.
Supplements for Running Performance
Sorted by strength of evidence
Detailed Outcomes
Research Citations (100)
Related Conditions
General Athletic Performance
18 shared supplements · 656 outcomes
General athletic performance refers to an individual's ability to perform in various sports and physical activities, including strength, speed, endurance, and agility.
Aerobic Exercise Performance
16 shared supplements · 324 outcomes
Aerobic exercise performance refers to an individual's ability to perform aerobic exercise, which is determined by physiological factors such as VO2max, lactate threshold, and exercise efficiency.
Metabolic Health
15 shared supplements · 975 outcomes
Research on metabolism, blood glucose regulation, insulin sensitivity, and metabolic syndrome.
Cycling Performance
15 shared supplements · 177 outcomes
Cycling performance refers to power output, speed, time trial performance, functional threshold power, aerobic/anaerobic capacity, and other skills related to success in the sport of cycling.
14 shared supplements · outcomes
Muscle Size & Strength
12 shared supplements · 334 outcomes
This page on muscle size and strength covers strategies to maximize muscle gain and strength gain. There is notable overlap in nutrition and supplementation strategies to facilitate these two goals, but there is some divergence in the best type of exercise. A larger muscle tends to be a stronger muscle.
Muscle Recovery
12 shared supplements · 219 outcomes
Muscle recovery refers to a reduction in muscle soreness or a return of a muscle’s range of motion, strength, or power to normal levels after fatiguing exercise or muscle damage. Muscle recovery is associated with reductions in markers of muscle damage and inflammation.
11 shared supplements · outcomes