Everyday Ultra Supplements for Ultrarunning Backed by Science and Research
Nov 22, 2025
Discover the science behind six research-backed supplements that could enhance ultrarunning performance. Learn why focusing on foundational training aspects is crucial before adding 'small rock' supplements. Get insights on the benefits of creatine for both performance and cognition, and how blackcurrant extract can improve recovery and endurance. Explore the power of dietary nitrates and caffeine, and understand the vital role of omega-3s in recovery. This informative discussion helps runners make smarter supplement choices.
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Prioritize Big Rocks First
- Dial in big rocks before supplements: training plan, fueling, sleep, hydration, strength, and stress management.
- Supplements are marginal gains and won't fix poor training or chronic stress.
Pick Certified Products
- The supplement industry lacks strict regulation so contamination and false labels are common.
- Choose products certified by NSF for Sport or Informed-Sport to reduce risk.
How Creatine Helps Runners
- Creatine improves short-burst power, muscle energy, and reduces muscle damage, aiding speed phases and durability.
- It can cause muscle water retention which may increase dehydration risk in hot, high-sweat environments.