Which supplements help with running and endurance?
In endurance sport, what helps performance most is carbohydrate during long efforts. Past 60–90 minutes, gels or a sports drink help; in the heat or with heavy sweating, electrolytes do. For shorter sessions, water is enough.
What helps, what doesn’t?
Carbohydrate: gels or a sports drink (long efforts)
30–60 g per hour; up to 90 g past 2.5 hoursThe supplement that most supports performance in sessions and races over 60–90 minutes. Not needed for shorter ones.
Electrolytes (especially sodium)
Replace the sodium lost in sweat in the heat and in long sessions; more important for heavy sweaters.
Caffeine
Well shown to improve endurance performance. Try it in training before a race.
Beta-alanine
May give a small benefit in hard efforts lasting a few minutes; limited effect at a long, steady pace.
BCAAs
Haven't been shown to improve endurance performance; the fuel in long efforts is carbohydrate.
Lowest price per kilogram
We divide the pack price by its weight, so a bigger tub often comes out cheaper. Only products in stock with a known pack weight are listed, one per brand. A green badge means the price really dropped against our own 30-day price history.
Energy drink mixes
All energy gels & drinksGels are sold by count, so they aren't in the per-weight comparison; the category page lists them all.
- Enervit Sport Isotonic Drink - Lemon drink - 420 gEnervit420 gSold by 365rider.comGo to store£19.14/kg£8.04 per pack
- Nutrinovex Longovit 360 Isotonic Drink 1080g Lemon MintNutrinovex1080 gSold by 365rider.comGo to store£31.08/kg£33.57 per pack
- 226ers High Fructose Neutral Energy Drink 1Kg226ERS1 kgSold by 365rider.comGo to store£31.52/kg£31.52 per pack
- Overstims Hydrixir Antioxidant Energy Drink 600 g Red BerriesOverstims600 gSold by 365rider.comGo to store£34.85/kg£20.91 per pack
From 15 eligible products, each brand’s lowest price per kg.
Electrolyte mixes
All hydration productsOnly mixes sold by weight are compared; stick packs sold by count are on the category page.
- Hydration Drink - 5kgBulk5 kgLowest in 30 daysGo to store£4.24/kg£21.19 per pack
- Go to store£119.00/kg£24.99 per pack
From 25 eligible products, each brand’s lowest price per kg.
Frequently asked questions
When do I need gels for running?
On runs and races longer than 60–90 minutes. For shorter runs, the meal beforehand and water are enough.
Do I need an electrolyte drink?
Sodium losses go up in long, sweaty sessions. For short, cool sessions, water is enough.
Should I try a new gel on race day?
No. Try gels and drinks in training first, so they don't upset your stomach.