Supplements for Runners and Cyclists: Gels, Electrolytes, Caffeine and a Race-Day Plan

The best supplements for runners and cyclists are mostly sports foods: carbohydrate gels, chews or drinks for sessions longer than about an hour, electrolytes for long or hot efforts, and caffeine used carefully on race day. This guide covers carbs per hour, energy gels vs chews, sodium per litre, caffeine and a simple marathon or long-ride fuelling plan, based on Australian Institute of Sport (AIS) and Sports Dietitians Australia (SDA) guidance.

Food does most of the work. SDA says carbohydrate should match training load, typically 4 to 7 g per kilo a day for club cyclists, with protein through the day for repair. The AIS places sports drinks, gels, sports confectionery (chews) and electrolyte supplements in Group A of its Sports Supplement Framework, along with performance supplements such as caffeine and dietary nitrate (beetroot juice). Group A means strong evidence for use in specific situations, not for every session.

How many carbs per hour?

The AIS sets carbohydrate targets by how long you are exercising:

The AIS explains that above about 60 g an hour, glucose-based carbohydrate (such as maltodextrin) gives no extra benefit and can upset your gut, because the gut's glucose transporters are saturated. Products that mix glucose and fructose use a second pathway, so they suit higher intakes. Your gut can also be trained: build up how much you take in long training sessions before race day.

Energy gels vs chews

Both deliver fast carbohydrate; the difference is format.

• Gels: the AIS says a typical sachet has 20 to 30 g of carbohydrate and is very concentrated, so most should be taken with water. A few gels labelled isotonic are made to be taken without water, such as SiS GO Isotonic Energy Gels, which have 22 g of carbohydrate in 60 mL. See our SiS GO Isotonic gel guide for how many to take.
• Chews: sports confectionery has about 4 to 6 g of carbohydrate per piece, so you can take small amounts often. The AIS says chews suit the same situations as gels but give more flexibility with timing. Take them with water.
• Drinks and powders: cyclists can carry carbohydrate in a bottle. Cyborg Sport Glycoject HBCD gives 14.1 g of carbohydrate per 15 g scoop and mixes clear into water.

Practise whatever you choose in training, rinse your mouth with water afterwards to protect your teeth (AIS), and if you have fructose malabsorption, check products that blend glucose and fructose.

Electrolytes: how much sodium per litre?

The AIS says guidelines on sodium during endurance exercise are still unclear, but the general recommendation is 0.5 to 0.7 g of sodium per litre of fluid (21 to 30 mmol/L). Standard sports drinks usually sit at 10 to 30 mmol/L, while "endurance" formulas often carry 30 to 50 mmol/L. People who lose a lot of salty sweat, or race for many hours, may need more, ideally planned with a sports dietitian.

When you compare the best electrolytes for running, work out sodium per litre as you will actually mix it:

• Dr. Hydrate Electrolytes: 250 mg sodium per scoop. Mixed as directed in 700 mL, that is about 360 mg per litre, at the lighter end of the AIS range.
• SiS GO Energy + Electrolyte Gels: 22 g of carbohydrate plus 118 mg of sodium per gel, handy when you want fuel and salt together.

Do not overdrink: the AIS says severe low blood sodium (hyponatraemia) in sport is mainly caused by drinking far more than you sweat. After a long run or ride, SDA suggests replacing about 150% of the fluid lost over the next 4 to 6 hours; weigh yourself before and after to check. Compare more options on our best electrolytes page, and read our hot weather hydration guide for summer training.

Caffeine for endurance

The AIS says small doses of about 2 to 3 mg per kilo of body weight (around 200 mg) improve performance, whether taken before or during endurance exercise, and that benefits seem to plateau at about 3 mg/kg. It can be taken up to an hour before, or at points during a long event.

• SiS GO Energy + Caffeine Gels have 22 g of carbohydrate plus 75 mg of caffeine (Berry) or 150 mg (Double Espresso). Our caffeine gel guide covers timing.
• SDA notes many distance runners use cola late in a race for its caffeine.
• The AIS lists a faster heart rate, anxiety and poorer fine motor control as possible side effects, and caffeine can disturb sleep. About half the caffeine is still in your blood around 5 hours later, so be careful with evening sessions.
• Count coffee and pre-workout too, and try caffeine in training first. The AIS suggests people under 18 keep caffeine below 2.5 mg per kilo a day, so caffeine gels are not for teenagers.

Beetroot, creatine and iron

• Beetroot (nitrate): the AIS recommends about 6 to 10 mmol (roughly 350 to 650 mg) of nitrate about 2 to 3 hours before exercise, ideally from a beetroot juice concentrate that lists nitrate on the label, as it says a product needs at least 5 to 6 mmol to be effective. The AIS also notes mouthwash can reduce how well nitrate works. Browse our beetroot range.
• Creatine: it mainly helps short, repeated high-intensity efforts, such as sprint finishes and strength work. It can add 1 to 2 kg of body weight, though the AIS says concerns that this slows runners down appear unfounded.
• Iron: if you are unusually tired, ask your GP about a blood test. The AIS says iron supplements should only be taken under medical supervision.

A simple race-day plan for marathons and long rides

1. 1 to 2 days before: SDA recommends carbohydrate loading over the 24 to 48 hours before a half marathon or longer. In the last 12 to 24 hours, choose low-fibre, compact carbohydrate foods and drinks to reduce the risk of stomach upset.
2. Race morning: eat a carbohydrate-rich meal, low in fat and fibre, 3 to 4 hours before a later start, or a light snack 1 to 2 hours before an early one. Crumpets with banana and honey, creamed rice or a smoothie all work.
3. During: aim for 30 to 60 g of carbohydrate an hour in a half marathon or longer, and up to 90 g an hour beyond 3 hours with glucose and fructose products. With 22 g gels, that could mean one every 20 to 30 minutes, plus sports drink at aid stations.
4. Caffeine: SiS suggests one caffeine gel before the start and one or two towards the end of a long event. Keep your total within about 3 mg per kilo.
5. Salt: on hot days or if you sweat heavily, plan sodium using the 0.5 to 0.7 g per litre guide.
6. After: SDA suggests carbohydrate, about 15 to 30 g of protein and fluid with electrolytes to refuel, repair and rehydrate.

Nothing new on race day: test every gel, drink and timing in long training sessions first.

Products to look at

• Gels: SiS GO Isotonic, SiS GO + Caffeine and SiS GO + Electrolyte.
• Bottle mixes: Glycoject HBCD for carbohydrate and Dr. Hydrate for electrolytes.

Browse all running gels and hydration and electrolytes. If you race in a drug-tested event, note that Science in Sport states its products are Informed Sport endorsed and Dr. Hydrate states it is HASTA certified.

FAQs

What are the best supplements for runners?

For most runners the most useful products are sports foods: carbohydrate gels, chews or sports drinks for runs longer than about an hour, electrolytes for long or hot runs, and caffeine used carefully in races. The AIS rates these in Group A, meaning strong evidence for specific situations. A good everyday diet matters more than any extra supplement.

What are the best electrolytes for running?

Look for a product that, mixed as you will drink it, gets you close to the AIS general guide of 0.5 to 0.7 g of sodium per litre for long or hot runs. Compare sodium per serve and the water volume on the label. Heavy, salty sweaters may need more, ideally planned with a sports dietitian, and nobody should drink more than they sweat.

Energy gels vs chews: which is better?

Neither is better; they do the same job. The AIS says a typical gel has 20 to 30 g of carbohydrate, while chews have about 4 to 6 g per piece, so chews make it easier to take small amounts often. Most gels and all chews should be taken with water, unless a gel is labelled isotonic. Pick the format your stomach handles best in training.

How many gels do I need for a marathon?

It depends on your pace and how much carbohydrate you get from drinks. SDA recommends 30 to 60 g of carbohydrate an hour for a half marathon or longer, and the AIS allows up to 90 g an hour beyond about 3 hours with glucose and fructose products. With gels of about 22 g, that could mean one every 20 to 30 minutes plus sports drink. Practise it in training.

What supplements do cyclists need?

Cyclists use the same core products as runners: carbohydrate from bottles, gels, chews, bars or real food on long rides, electrolytes in the heat, and caffeine for races. SDA recommends 30 to 60 g of carbohydrate an hour on rides beyond 90 minutes, and up to 90 g an hour beyond 3 hours using glucose and fructose. Carrying a carbohydrate drink makes fuel and fluid easy to combine.

Sources: AIS Sports Supplement Framework, Group A fact sheets (sports gels, sports confectionery, sports drinks, electrolytes, caffeine, nitrate, creatine, iron); Sports Dietitians Australia, distance running fact sheet; Sports Dietitians Australia, road cycling fact sheet; Sports Dietitians Australia, recovery nutrition fact sheet.

Order online with Australia-wide delivery, free on orders of $99.99 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.