People shopping for running and endurance supplements usually look at energy gels, carbohydrate drinks, electrolytes and beta-alanine. We explain what each contains, what the evidence shows and where it's limited. Training, enough carbohydrate in your everyday diet and good hydration matter most.
Endurance supplements · Carbohydrate powders & gels · Electrolytes & hydration · Beta-alanine · Intra-workout · Protein powder
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What do runners need to eat?
Mostly carbohydrate, the main fuel for working muscles: the British Dietetic Association says needs range from 3 to 5g per kg of body weight a day for light activity to 8 to 10g/kg for intense daily training. It also says carbohydrate during exercise can enhance performance if you're exercising hard for longer than an hour, which is what gels and carb drinks are for.
Some gels contain caffeine. EFSA (the European Food Safety Authority) says single doses of caffeine up to 200mg, and up to 400mg a day, raise no safety concerns for healthy adults, and up to 200mg a day in pregnancy. Count every source, including coffee, tea and energy drinks. Browse carbohydrate powders and gels.
Do electrolyte and carb drinks help endurance?
Carbohydrate-electrolyte drinks have two authorised claims: "Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise" and "Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise". The GB register of authorised health claims allows them only for drinks with 80 to 350kcal per litre from carbohydrate, 460 to 1,150mg of sodium per litre and a set osmolality, so many products don't qualify.
Electrolyte tablets with no carbohydrate don't meet those conditions. Browse electrolytes and hydration.
Does beta-alanine help endurance?
The evidence is mainly for hard efforts lasting 1 to 4 minutes, not long runs. The International Society of Sports Nutrition (ISSN) says 4 to 6g a day for at least 2 to 4 weeks has been shown to improve exercise performance, with the clearest effects in efforts of 1 to 4 minutes, and that more research is needed on efforts lasting longer than 25 minutes.
Its only reported side effect is tingling (paraesthesia). Beta-alanine has no authorised health claim in Great Britain. Browse beta-alanine.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.