The 10 Best Supplements for Runners of 2023, According to a Dietitian

Before, during, or after a run, these supplements may help running and recovery

We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more.

Best Supplements for Runners

Verywell Fit / Kristin Kempa

Supplements for runners can come in many forms, such as powders, liquids, gels, and chews. Most however have the same goal — to support your training as a runner. Supplements can provide you with fuel before and during your runs, help you stay hydrated, give you an extra energy boost, or support recovery. 

It is important to keep in mind that supplements should be additions to your diet, rather than focal points. If you’re a runner, you should ensure you have a solid nutrition foundation and are getting adequate calories, carbohydrates, protein, and fat before considering supplements. According to Amander Wagner, M.Ed, RDN, at Complement, “Supplements are beneficial for runners because they can help ensure you have enough energy to make it through your runs and races and help you recover from them. Of course…supplements do not help you outrun a poor diet.”

When selecting the best supplements for runners, our sports dietitian (and runner herself) considered each supplement’s purpose, ingredients, nutrient profile, and safety. You should opt for supplements that won’t cause you digestive upset and that will provide you with the nutrients you need, whether that is carbohydrates for energy, protein for recovery, or electrolytes for hydration.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take.

Best Multivitamin

Complement Essential Vegan Multivitamins for Women & Men

Complement Essential Vegan Multivitamins for Women & Men


  • Suitable for vegans

  • Third-party tested

  • Contains nutrients runners need

  • 3 softgels per serving

  • Some nutrients may be better absorbed from animal sources

While multivitamins aren’t always necessary, they can be a useful way to make sure you cover your nutrient bases. In particular, if you are a plant-based athlete, there are certain nutrients that can be harder to get enough of in your diet. Wagner suggests the Complement Essential Multivitamin has all of the essential nutrients plant-based athletes tend to fall short on such as: vitamin B12, vitamin D, and the omega-3 fatty acids DHA/EPA. 

Complement Essential contains eight nutrients total, including those mentioned above plus vitamin K2, iodine, magnesium, selenium, and zinc. Complement supplements are vegan, so you don’t have to worry about non plant-based fillers. This also means that nutrients such as vitamin D and omega-3, which are typically sourced from animals, are derived instead from plant-based sources. Omega 3 and possibly vitamin D are generally better absorbed from animal sources, so if you are not vegan, a supplement with omega 3 and vitamin D from fish may be a better fit for your needs.

The recommended dose is three softgels per day, and the manufacturers recommend taking them with a meal. We also like that Complement does third-party testing on all of their products. Plus, their packaging is eco-friendly.

Price at time of publication: $49 for 1 month supply ($1.63 per serving)

Key Specs:
Softgel | Type: Multivitamin Serving size: 3 softgels | Third-Party Certified: Yes | Servings Per Container: 30

Best Electrolyte Powder

Skratch Labs Exercise Hydration Mix Lemons + Limes

Skratch Labs Exercise Hydration Mix Lemons + Limes


  • Contains electrolytes lost in sweat

  • Carbohydrates for fueling

  • Lightly sweet taste with no artificial flavors

  • Powdered form needs to be mixed

One of the major challenges we battle as runners is making sure we stay hydrated. Dehydration can negatively impact sports performance, and this can be exacerbated when running in the heat, for long durations, or while doing high intensity workouts.

Electrolyte drinks can be a helpful way to battle dehydration, because in addition to water they often contain the electrolytes lost in sweat along with carbohydrates. That’s why we love Skratch Labs hydration mix. This powder contains sodium, potassium, calcium, and magnesium (the electrolytes we lose in sweat), along with 21 grams of carbohydrates per serving. Sodium and carbohydrates help our bodies hold onto water, and the carbohydrates also provide us with fuel before, during, or after a run to help replenish glycogen stores.

We also like that Skratch Labs tastes lightly sweet. Many sports drinks can taste overly sweet or artificial. We appreciate Skratch Labs is only flavored with lemon and lime juices and oils. Since it is in powdered form, you need to mix it with water, but this also makes it easy to adjust amounts to your preferences. Skratch comes in a variety of flavors including strawberry lemonade, fruit punch, oranges, matcha & lemons, pineapple, and strawberry limeade.

Price at time of publication: $32 ($1.60 per serving)

Key Specs:
Powder | Type: Electrolyte mix | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 20

Best Electrolytes On the Go

SaltStick Electrolyte Caps

SaltStick Electrolyte Caps


  • Informed Choice Certified

  • Easy to carry on the run

  • Suitable for vegetarians

  • Does not contain carbohydrates

While electrolyte powders can be great options, it can sometimes be challenging to figure out the logistics of carrying a bottle with a hydration drink while running. Salt Stick Electrolyte Caps are capsules that can be taken while running, and they’re our favorite choice for electrolytes on-the-go. Each capsule contains 215 milligrams of sodium, 63 milligrams of potassium, 22 milligrams of calcium, and 11 milligrams of magnesium to match the electrolytes we lose in sweat.

While it is still important to consume water while running, particularly when running in the heat, these capsules can be an easy way to get electrolytes especially if you already have access to water. They are unflavored and so may be a good choice if you do not like the taste of electrolyte drinks. These capsules are also suitable for vegetarians, plus they are Informed Choice Certified.

One downside is that these capsules contain only electrolytes, while many powdered versions contain carbohydrates as well which is convenient for fueling muscles and enhanced hydration. We recommend pairing these with gels or chews while running especially for workouts longer than  60-90 minutes.

Price at time of publication: $22 ($0.22 per serving)

Key Specs:
Capsule | Type: Electrolyte capsule | Serving size: 1 capsule with water every 30-60 min | Third-Party Certified: Yes | Servings Per Container: 100 

Best Protein Powder

Momentous Essential Whey Protein Isolate Chocolate

Momentous Essential Plant-Based Protein Chocolate


  • NSF Certified for Sport

  • Whey isolate for easy digestion

  • Not suitable for those with dairy allergy or vegan

Recovery is an essential part of every runner’s routine, and nutrition plays a key role for recovering your muscles. In order to recover properly from your runs, you should aim to include protein and carbohydrates soon after. If you find it difficult to consume whole foods after hard runs, a protein powder can come in handy.

We like Momentous Essential Grass Fed Whey Isolate because it is an NSF Certified for Sport and Informed Sport certified protein powder, meaning it has been third-party tested for banned substances and ingredient purity. Each scoop contains 20 grams of protein in the form of whey isolate. Whey isolate contains all of the essential amino acids and is typically easy to digest and quickly absorbed. This protein powder contains 2.2 grams of leucine, one of the branched chain amino acids necessary for muscle growth.

Since this protein powder is low in carbohydrates, we recommend adding it to a smoothie with some carbs such as fruits or oats for a well-rounded recovery meal or snack. We like the chocolate flavor, but it also comes in vanilla and unflavored.

Price at time of publication: $60 ($2.50 per serving)

Key Specs:
Powder | Type: Protein powder | Serving size: 1 scoop | Third-Party Certified: Yes | Servings Per Container: 24

Best Vegan Protein Powder

Vega Sport Premium Protein Powder

Vega Sport Premium Protein Powder


  • NSF Certified for Sport

  • Higher amount of protein/serving

  • High leucine content

  • Expensive

If you are a vegan or plant-based runner, getting enough high-quality protein is essential. Plant-based sources of protein are often harder to digest and contain less leucine than animal based proteins, so vegan athletes may need higher amounts of protein for recovery.

Vega Sport Premium Protein Powder is an NSF Certified for Sport vegan protein powder that contains 30 grams of protein per scoop. This is a higher amount than many other protein powders which is why it’s our top pick for vegan protein powders for runners. It also contains 2.56 grams of leucine per serving to aid with muscle growth.

The protein in this powder is made from pea protein, pumpkin seed protein, sunflower seed protein, and alfalfa protein. It also contains ingredients that have been studied for their ability to aid in recovery, such as tart cherries and turmeric. However, the exact amounts of these ingredients are not specified. Another thing to note is this product is also on the more expensive side.

Price at time of publication: $64 ($3.20 per serving)

Key Specs:
Powder | Type: Protein powder | Serving size: 1 scoop | Third-Party Certified: Yes | Servings Per Container: 20

Best Gel

Huma Plus Chia Energy Gel

Huma Plus Chia Energy Gel


  • Made from whole foods

  • Variety of flavors

  • Higher amounts of electrolytes

  • Some may be sensitive to caffeine

It is recommended to drink something with carbohydrates or eat during a run if you are planning to run for 60-90 minutes or more. This is the point at which our stores of carbohydrates, or glycogen, begin to run out. If we eat on the run, we provide our body with needed fuel, helping us run for longer by delaying fatigue.

Gels are one great option for mid-run fueling because they’re portable, fit easily in your pocket, and contain carbohydrates and electrolytes. We like Huma Plus gels because they are made with real food ingredients such as fruit purees and chia seeds, so they are easy on the stomach. Even though chia seeds are known to be high in fiber, each gel only has one gram of fiber. The Plus versions also contain higher amounts of electrolytes, making them beneficial for long runs in the heat.

Huma Pus Chia Energy Gels come in a variety of flavors. Certain flavors such as strawberry lemonade and lemons & lime contain caffeine for an energy boost, while others such as blackberry banana and berries & pomegranate are caffeine free. Huma also makes gels in other flavors that have a lower electrolyte profile.

Price at time of publication: $33 for a 12 pack ($2.75 per gel)

Key Specs:
Gel | Type: Energy gel | Serving size: 1 packet | Third-Party Certified: No | Servings Per Container: 12

Best Chew

Clif Bar Clif Bloks Energy Chews Strawberry

Clif Bar Clif Bloks Energy Chews Strawberry


  • USDA Organic

  • Contain carbs and electrolytes

  • Easy to carry

  • Lower in sodium

If you do not like electrolyte drinks and or the consistency of gels during a run, energy chews can be another great way to fuel during your run. Energy chews are portable gummies that, like gels, contain carbohydrates and electrolytes to help fuel your runs. One thing to note is some may tolerate chews better when they are paired with some sips of water to avoid stomach cramps. Experiment during long runs to see what works best for your digestive system.

Clif Bloks Energy Chews are a tasty option for when you need an energy boost. One serving, or three chews, contains 24 grams of carbohydrates, and each pack of chews comes with two servings. Each serving contains 50 milligrams of sodium, which may be on the lower end of sodium needs especially if you’re a heavy sweater. These chews are USDA certified organic, and they come in a variety of flavors including strawberry, salted watermelon, black cherry, mountain berry, orange, fruit punch, and others.

Price at time of publication: $45 for 18 packets ($1.25 per serving)

Key Specs:
Chew | Type: Energy chew | Serving size: 3 chews | Third-Party Certified: No | Servings Per Container: 2

Best for Long Runs

UCAN Energy Powder

UCAN Energy Powder


  • Easy on the digestive system

  • Provides lasting energy

  • Suitable for vegans and gluten-free

  • Expensive

  • Not third-party tested

Figuring out what to eat to sustain long runs can be challenging. It is recommended to consume 1 to 4 grams of carbohydrates per kilogram of body weight 1 to 4 hours before exercise, as this can enhance endurance and performance during prolonged exercise. You will want something that provides you with long lasting energy but that does not cause stomach upset.

Our top pick for long run fuel is UCAN Energy Powder. It’s a powder made with LIVSTEADY corn starch—a complex carbohydrate that provides steady energy, rather than quick energy spikes that can check the boxes for providing lasting energy without stomach upset. One scoop contains 21 grams of carbohydrates. It does not contain any caffeine, added sugar, gluten, and is suitable for vegans.

The manufacturers recommend drinking one to two servings 30 to 45 minutes before a workout, but you may need to experiment with what works best for your body. This may be a good addition to a pre-run snack such as toast with peanut butter and a banana or a bowl of oatmeal depending on your nutrition needs. In addition to lemon, UCAN comes in cran-raz, cocoa delight, orange, and natural flavors. Things to note are it’s more expensive than other electrolyte powders, and it’s not third-party tested.

Price at time of publication: $70 ($2.33 per serving)

Key Specs:
Powder | Type: Energy powder | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 30

Best Iron Supplement

Thorne Iron Bisglycinate

Thorne Iron Bisglycinate


  • NSF Certified for Sport

  • Form of iron is gentle on the stomach

  • Amount may not be enough to correct deficiency

Iron transports oxygen to your muscles when you run making it a key nutrient runners should get enough of. Certain athletes, including female endurance athletes, are at greater risk of iron deficiency. This is due to blood loss through menstruation along with slightly increased red blood cell loss with running. Vegan or plant-based athletes are also at higher risk of deficiency since plant based sources of iron aren’t absorbed as well. If you have a known iron deficiency, then iron supplements may help improve your running performance.

Thorne is a trusted brand in the world of supplements, and their iron supplement is NSF Certified for Sport making them a great choice for athletes. Each capsule has 25 milligrams of iron bisglycinate—a form of iron that is typically gentle on the stomach. This amount of iron is 139% Daily Value. We recommend checking with a healthcare provider to determine the appropriate dose for your needs. If you are iron deficient, you may need a higher dose or take more than one capsule per day. It's also recommended to take iron with vitamin c (like fruit, orange juice, etc.) to increase iron absorption.

It is important to keep in mind that if you do not have an iron deficiency, then iron supplements will not help improve performance. We recommend instead focusing on foods that are high in iron to ensure you’re getting enough iron, as it is possible to get too much iron.

Price at time of publication: $14 ($0.23 per serving)

Key Specs:
Capsule | Type: Iron | Serving size: 1 capsule | Third-Party Certified: Yes | Servings Per Container: 60

Best Pre-Workout

Tailwind Nutrition Caffeinated Endurance Fuel

Tailwind Nutrition Caffeinated Endurance Fuel


  • No dyes or preservatives

  • 25g of carbs per serving

  • Good source of sodium for sweaty runs

  • Available with or without caffeine

  • Not third-party tested

Before heading out the door for a run, it’s important to make sure you are properly fueled and hydrated. Tailwind Nutrition Endurance Fuel is a great pre-workout choice because each scoop contains 25 grams of carbs, along with the electrolytes sodium, potassium, magnesium, and calcium. Plus, it contains 35 milligrams of caffeine per serving, which may help improve performance. While some runners enjoy a cup of coffee before a run to get caffeine, having a pre-workout drink like Tailwind provides a well-rounded choice with the bonus of carbs and electrolytes.

In addition to raspberry, caffeinated Tailwind also comes in green tea buzz, tropical buzz, and colorado cola flavors. If you prefer a non caffeinated option, you can choose from mandarin orange, berry, lemon, and neutral-tasting naked. Tailwind does not contain any artificial ingredients or flavorings, which can help minimize stomach upset.

Price at time of publication: $40 ($0.80 per serving)

Key Specs:
Powder | Type: Energy powder | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 50

Are Supplements for Runners Beneficial?

It is important that runners have a well balanced diet before considering supplements. Runners should be eating enough calories to support their training and focus on including a variety of carbohydrates, protein, and healthy fats around their workouts and throughout the day. However, there are certain supplements that may benefit runners in particular situations including:

  • Those with sensitive stomachs: If you have a sensitive stomach and find it challenging to eat solid food before a run, then supplements such as electrolyte drinks, gels, or chews with carbohydrates may be useful. These supplements can provide you with the energy you need while helping you avoid stomach upset mid run.
  • Runners avoiding dehydration: Running in the heat or for prolonged periods of time can increase risk of dehydration, which can have a negative impact on running performance. While you can increase your intake of salty foods and drink water, supplements like electrolyte powders or capsules may be a useful option before, during, or after a run.
  • Vegan or plant-based runners: Vegan and plant based runners may be at increased risk of certain deficiencies. Supplements such as protein powders, vitamins, or minerals may be helpful if you find it hard to consume adequate amounts of protein throughout the day.
  • Those short on time: If you are short on time and cannot always eat a full meal before and after your runs, supplements may be useful. Hydration powders and protein powders can help you get the nutrition you need to maintain your runs and help you to completely recover after.

Who May Not Benefit For Running Supplements

Running supplements are not necessary for everyone. The following groups may not benefit from a running supplement:

  • Those taking certain medications: If you are taking medications you should always ensure that they will not interact with supplements. Supplement timing can also be important, such as in the case of iron supplements. Wagner says, “Iron is best taken a few hours away from calcium and other supplements, away from coffee and tea, and with a vitamin C source, such as orange juice.” This may be important if you are taking a multivitamin that contains calcium. Certain protein powders, such as those derived from whey, may also delay the effects of certain drugs such as Levodopa or antibiotics, so it is always wise to check with a healthcare provider.
  • Individuals who are pregnant or breastfeeding: If you are pregnant or breastfeeding, we recommend speaking with a healthcare provider before utilizing supplements. The American College of Obstetrics and Gynecology recommends that pregnant people limit caffeine intake to less than 200 milligrams per day, so you may wish to check ingredient labels on running supplements before using them.
  • People without diagnosed deficiencies: If you have not been diagnosed with a deficiency, then taking vitamin and mineral supplements may not be necessary. Certain nutrients such as iron can be potentially harmful when taken in large doses, so we recommend getting blood tests done before taking vitamin or mineral supplements.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

We also spoke with Amanda Wagner, M.Ed, RDN, a dietitian who works with plant-based athletes at Complement, for insight on what to look for in supplements for runners.

What to Look For in Supplements for Runners

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

  • Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
  • Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
  • The third-party certifications we can trust are, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
  • Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
  • Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.


Supplements for runners come in many forms such as powders, liquid, capsules, gels, or chews. For mid-run fueling, portable options such as gels and chews are popular and useful. Powders such as electrolyte powders and protein powders typically need to be mixed with water or other liquids before being consumed.

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Supplements for runners may contain various ingredients, including higher levels of caffeine. When it comes to caffeine, accepted amounts are around three to six milligrams per kilogram of bodyweight. High levels of caffeine can result in difficulty sleeping, jitteriness, and nervousness. Some individuals may be sensitive to even small amounts of caffeine, so it is always best to check labels.

Supplements may also contain other ingredients such as BCAAs, fillers, preservatives, dyes, and sugar alcohols. Sugar alcohols can lead to stomach upset for some, so it may be helpful to avoid these before running. If you are a competitive runner, it is important to choose third-party tested supplements that are free of banned substances.

Supplements for Runners Dosage

Recommended doses will vary based on ingredients in your supplement. Recommendations for ingredients you may find in supplements for runners include:

Carbohydrates: Recommendations for carbohydrate intake for runners will change based on the duration and intensity of your runs. Recommendations are to consume 1 to 4 grams of carbohydrates per kilogram of body weight 1 to 4 hours before long endurance efforts, and to consume 30 to 90 grams of carbohydrate per hour for runs over 90 minutes.

Protein: Protein recommendations for adults are 0.8 grams per kilogram of bodyweight, and 1.2 to 2.0 grams per kilogram for active individuals. It is important to consume adequate amounts of protein, particularly following hard, long runs. However, consuming excess amounts will not lead to greater muscle gains.

Caffeine: Research shows caffeine intakes of 3 to 6 milligrams per kilogram of body weight taken an hour before exercise can improve performance. Caffeine tolerance will however differ between individuals.

Electrolytes: Electrolyte needs will vary greatly between individuals depending on the duration and intensity of your run, your particular sweat rate, and your overall diet. There is no one recommendation for electrolyte intake. However, the Institute of Medicine recommends that when exercising in hot weather, you should consume drinks that are 5 to 10% carbohydrate and that have 20-30 meq/L (440-690 mg/L) sodium and 2-5 meq/L (78-95 mg/L) potassium.

Iron: The Recommended Dietary Allowance for iron is 8 milligrams for males and 18 milligrams for females aged 19 to 50. If you are pregnant, the RDA is 27 milligrams.

How Much is Too Much?

The recommended dosage and upper limit will differ based on supplement and ingredient type. Here are recommended limits for common ingredients in supplements for runners:

Carbohydrates: There is no upper limit for carbohydrates. However, consuming too many carbohydrates close to a run, particularly those higher in fiber, can cause stomach upset. We recommend sticking with easy to digest simple carbohydrates before and during a run.

Protein: There is also no upper limit for protein, and it is important to consume protein from various whole food sources. You should note though that consuming excess amounts of protein beyond your needs will not lead to greater muscle mass. Consuming too much protein over time can place stress on your kidneys and liver.

Caffeine: It is recommended to consume no more than 400 milligrams of caffeine per day. Greater amounts can lead to headaches, insomnia, jitteriness, and anxiety. Since caffeine can suppress your appetite, you should be cautious to not use caffeine in place of food.

Electrolytes: Electrolyte needs will vary based on activity level. Sodium is the main electrolyte lost in sweat, along with smaller amounts of potassium, magnesium, and calcium. The general recommendation is to consume no more than 2300 milligrams of sodium per day, but this does not pertain to highly active individuals. The ACSM recommends 300-600 milligrams of sodium per hour during prolonged exercise.

Iron: High doses of iron in supplemental form can cause stomach upset, constipation, nausea, or diarrhea, while extremely large doses (such as 60 mg/kg) can be toxic. Supplements with 25 milligrams of iron or more can also impact zinc absorption.

Frequently Asked Questions

  • What supplements increase running endurance?

    Supplements that can help increase running endurance include those that contain carbohydrates. Carbohydrates (glycogen) are the body’s main source of energy while running. By ensuring your glycogen stores are full before running and by consuming carbohydrates mid run, you supply your muscles with needed energy which can allow you to sustain paces for longer duration. Since dehydration can also impact endurance efforts, electrolyte powders or capsules can be helpful especially when you are sweating heavily.

  • What supplements can help you run faster?

    Carbohydrates provide our muscles with energy, and having enough in the body is necessary for running fast. Research also shows that caffeine may help improve endurance performance. It does not provide us with energy in the form of calories, but it can decrease perceived effort and increase focus. However, it is recommended to keep caffeine intake below 400 milligrams daily. We also do not recommend energy drinks or shots before a workout. Instead, we would recommend a pre-workout drink that has low to moderate amounts of caffeine.

  • How do you know if you need a running supplement?

    Deciding whether or not to use a running supplement comes down to personal preference. If you find that whole foods pre-run give you stomach aches, or if you struggle to eat mid-run, then pre-workout energy powders or gels and chews may be worth trying out. When it comes to vitamin and mineral supplements, Wagner says, “The best way to know if you need a supplement is to get a blood test…You never want to guess when it comes to supplements because it is possible to over supplement certain nutrients, such as Vitamin D and iron.”

  • What supplements help your muscles recover faster?

    Protein and carbohydrates are necessary to help you recover after running. You should aim to consume both after running, and particularly after long or hard efforts, to support muscle recovery. Tart cherries have also been studied for their ability to support muscle recovery.

Why Trust Verywell Fit

Tamar Kane is a registered dietitian, has run four marathons, and is constantly applying sports nutrition principles to her training. She believes developing the right nutrition program for your sports activity level is as important as your athletic training. She recently started Tamar Kane Nutrition to help runners properly fuel their training while they wade through the nutrition information overload and confusion.

15 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutr Rev. 2012 Nov;70 Suppl 2:S137-42. doi:10.1111/j.1753-4887.2012.00523.x

  2. Whey protein: The basics. The Department of Defense Dietary Supplement Resource.

  3. Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019 Aug 7;11(8):1825. doi:10.3390/nu11081825

  4. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016 Mar;48(3):543-68. doi:10.1249/MSS.0000000000000852

  5. Keisler BD, Armsey TD 2nd. Caffeine as an ergogenic aid. Curr Sports Med Rep. 2006 Jun;5(4):215-9. doi:10.1097/01.csmr.0000306510.57644.a7

  6. Whey Protein. Medline Plus.

  7. How much coffee can I drink while I'm pregnant? The American College of Obstetrics and Gynecology.

  8. Caffeine. Medline Plus.

  9. Jeukendrup, A. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Med. 2014;44(S1):25-33. doi:10.1007/s40279-014-0148-z

  10. Nutrition and athletic performance. Medicine & Science in Sports & Exercise. 2009;41(3):709-731. doi:0.1249/MSS.0b013e31890eb86

  11. Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH Jr. Caffeine and Exercise Performance: Possible Directions for Definitive Findings. Front Sports Act Living. 2020 Dec 11;2:574854. doi:10.3389/fspor.2020.574854

  12. Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007;39(2):377-390. doi:10.1249/mss.0b013e31802ca597

  13. Iron: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements.

  14. Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN Nutrition. 2013;2013:1-6. doi:10.5402/2013/126929

  15. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022 Mar 19;19(6):3651. doi: 10.3390/ijerph19063651.