Runners are always looking for better ways to fuel their bodies, sustain energy, boost endurance and power, and recover more quickly. And you need the right nutrition and supplement to keep your athletic performance at optimal levels.
Whilst energy gels may work temporarily, here are the top best supplements to optimize your running performance in your marathon or ultramarathon runs.
Whether you’re a trail runner, marathoner, or ultra-distance runner, the intense physical demands of running long distances places a significant strain on the body, depleting energy reserves and essential nutrients.
Runners who are clocking 200km or more training per week, and those participating in regular marathons or ultramarathons may require constant nutrition and supplementation support from superfood, herbs or vitamins to keep their hormonal and energy balance at optimal levels.
Nancy Clark, MS, RD, a well-known American sports nutritionist and author of Nancy Clark’s Sports Nutrition Guidebook said that “Nutrition is an essential part of training. Just like a car needs gas to run, your body needs the right fuel to perform well. What you eat significantly impacts your strength, endurance, and recovery”.
Studies showed that endurance runners are exposed to lower testosterone levels compared to sprinters and optimal nutrition keeps your hormonal balance, which becomes an increasing important factor in winning marathons or ultramarathon races.
A study in 2023 showed a positive relationship between testosterone levels and sprint performance of young athletes, suggesting that higher testosterone may contribute to athletic performance. This reference study provides the foundation for runners and athletes to keep their hormonal balance by taking testosterone supplements and healthy nutritional support such as Tongkat Ali, Ashwagandha and other herbs.
The right nutritional supplements can bridge dietary gaps, enhance energy production, support endurance, and reduce inflammation, allowing runners to train harder, recover faster, as well as achieve peak performance and their goals more effectively.
Other studies have shown that excessive running may also increase oxidative stress, create microtears in muscle fibres, and lead to the loss of fluids and minerals through sweat – which impair your sports performance – if you are serious about running.
Without proper replenishment, these factors can slow recovery, increase the risk of injury, and negatively affect long-term performance in highly-trained athletes.
Here are five essential supplements that cater to different aspects of running performance.
Energy gels are a staple for many runners tackling long distances. Popular amongst newbie and experienced runners, most energy gals sold on Amazon today are packed with quick-digesting carbs, simple sugars, and sometimes caffeine to provide a rapid energy boost when glycogen stores run low.
Some even include other additives like amino acids to aid performance.
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Electrolytes like sodium, potassium, and magnesium help replenish minerals lost through sweat, which water alone cannot provide. Most sports drinks today contain electrolytes and key minerals to support your hydration, thus making a good post-workout drink after or during your runs.
Some runners may opt for natural minerals such as adding a sprinkle of Himalayan salt into 500ml of water, as it contains more than 40 types of minerals that are believed to bring greater hydration benefits.
During prolonged exercise or runs in hot and humid conditions, the body loses significant amounts of electrolytes alongside fluids. Simply drinking water without replacing these electrolytes can dilute the concentration of minerals in the bloodstream, potentially leading to a condition called hyponatremia, where sodium levels drop dangerously low.
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Energy bars with added protein offer a well-rounded solution for runners by catering to both their immediate energy needs during longer distances, typically above 20km. Most carry 1-2 bars for a 10-20km run as part of self-support in case of emergencies, and taken mainly during checkpoint breaks.
These bars often include nutrient-dense ingredients such as nuts, seeds, oats, and dried fruits, which provide a mix of macronutrients for sustained energy and balanced nutrition. While energy bars are part of runner’s staple to enable them to run longer distances, most of the brands are considered ultra-processed food – with added preservatives and chemicals that may not be good for your health.
Bringing whole food from home while running may not be ideal, energy bars are usually the next best option for most runners. Serious runners who care about their long term health opt for other options like carb-loading before runs or taking small bites of home-made sandwiches or rice bowls with them.
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Omega-3s are known for their anti-inflammatory properties, which can help reduce soreness and promote joint health over the long-term.
Omega-3 are found in natural food such as salmon and some other fishes and they’re especially beneficial for runners tackling long distances or challenging terrain, which can be very taxing on the body.
Incorporating Omega-3 as part of your diet or taking Omega-3 supplement regularly over a longer period of 6 months may help your body to adjust to your daily runs, hill climb and improve your aerobic capacity by supporting a healthy heart through a healthy arterial system.
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Clinically tested standardized hot-water Tongkat Ali root extract has been gaining traction as a versatile natural supplement or herb that can boost running performance in multiple ways, with several experienced runners citing it as a game-changer.
Unlike quick energy fixes like concentrated sugar found in energy gels, Tongkat Ali extract (available both in powder or capsules) works to enhance your body’s natural energy levels, endurance, strength, and recovery without common side effects like sugar crashes, gastrointestinal discomfort, or being too wired to rest adequately.
The main advantage of Tongkat Ali is the significant boost of testosterone levels that enables you to run longer, reducing the dependency of refuelling or frequent breaks from premature muscle fatigue. Tested by runners in UTMB races across the world, Tongkat Ali is a go-to natural supplement for marathon and ultramarathon runners that is worth trying due to its efficacy and anabolic effects.
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Lets look at how some of these nutrition support real-world performance by runners around the world.
Experienced runners like Eddie Wong have noted the transformative benefits of Tongkat Ali, a herb that is used as a sports supplement and as a testosterone support in the US for many years.
Eddie, an ultramarathoner, shared that he completed a 12-hour race relying solely on Tongkat Ali, leaving his energy gels untouched.
"I decided to bring along and consume AKARALI last weekend, and it just arrived on time for my 12-hour Ultra race. In fact, I was hesitant because I never really tried during my training except once. In the end, I made the right decision. I brought energy gels, but they remained untouched during the entire race."
Hanafi, another seasoned runner, highlighted the sustained energy and mental sharpness Tongkat Ali provided in his Ultramarathon race in Tioman Island.
"I can only give a comparison with running gels, it’s totally different. More energy from Tongkat Ali."
While energy gels will always have their place for necessary short-term carbohydrate replenishment in a pinch during long distance races, standardized hot-water Tongkat Ali root extract offers a natural, long-term solution to optimize energy levels, performance, and recovery.
In fact, using natural supplement in endurance sports is gaining new grounds amongst marathon runners in the US, UK and Australia – and Tongkat Ali is well positioned as the top herb, even amongst highly-trained athletes.
For runners who value balance, endurance, and the ability to enjoy real food during ultra-distance races like 33-year old Mira, Tongkat Ali is a game-changing alternative energy support supplement.
"During the 50km UTMB race where I incorporated AKARALI’s Tongkat Ali, surprisingly I didn’t touch any of my energy gels but rather I had real food and fruits when I got to checkpoints."
Switching to Tongkat Ali—or even just combining it with a smaller number of gels—can reduce reliance on high sugar energy sources, improve overall race-day comfort, and keep you performing at your best without compromising your recovery or appetite. Veteran runners and marathoners like Celine have spoken glowingly about the natural and sustainable boost in energy from Tongkat Ali.
“My runner friends and I love it; it’s a great natural alternative to energy gels, which are more prone to side effects like insomnia, gastrointestinal upset, and hunger suppression.”
Ultimately, however, every runner is different. Listen to your body and experiment with energy gels, bars, electrolytes, Omega-3s, and Tongkat Ali to find the balance that works best for you. With the right combination, you can unlock a new level of performance while keeping your nutrition and energy levels at peak performance throughout your races.
If you are interested in experiencing the benefits of Malaysian single-origin standardized hot-water Tongkat Ali root extract for yourself, you can get your hands on our dose-optimized capsules, pure powder extract, or potent coffee, available worldwide with international delivery via DHL express.
Alex Kua leads AKARALI’s Global Partnership Community to help athletes, sports communities, and thousand of others optimize their well-being through evidence-based research that enables them to make better informed decisions. His legal and business consulting background underpins the rigorous data-driven approach in his writing – from hours of interviews, real-world performance data, and firsthand experiences of real people – offering actionable insights that connects clinical research, emerging health trends, and real-world applications. He is also an experienced researcher in herbal nutrition, with years of deep technical knowledge on Tongkat Ali (Eurycoma longifolia), including quality standards, industry benchmarks, lab tests, clinical trials, and the use of natural herbs by collaborating with top scientists, herbal experts, and nutritionists. As part of the core team behind AKARALI’s knowledge portal, he empowers people worldwide to access the benefits of high-quality herbal nutrition in a way that is effective, sustainable, and safe. He is also an avid runner, with regular participation in local sports communities and running events.
Our articles are third party reviewed by our panel of experts and medical advisors to ensure the facts are accurate and credible. These are validated against multiple source references which include but not limited to research studies, peer-reviewed journals, pre-clinical studies, clinical tests and other credible publications.
Our panel of medical advisors and experts are highly experienced in their individual fields. However, they do not provide any medical advice or recommendations arising from content published in this article.
Disclaimer:
The content published on this website is for educational purposes and should not be viewed, read, or seen as a prescription or constitute any form of medical advice. We recommend you consult your nearest GP or doctors before consuming Tongkat Ali or any products which contain Tongkat Ali. For further information, kindly refer to our Frequently Asked Questions (FAQ) for more information.
