PR Pursuit: Supplements for an Extra Boost?

When you’re training to run a personal best, you want to make sure you’re doing everything possible to reach your goal. If you’re an experienced runner, chances are you’ve already laid the foundation with consistent training, proper fueling, and quality sleep. But you might be wondering, What else could give me an extra boost?

Supplements like creatine, sodium bicarbonate, and glycerol have gained traction over the years and are marketed to offer a performance edge for runners. But are they worth the hype? Let’s break down what the science says and whether  you should include these supplements as part of your training regimen.

Creatine Monohydrate

Creatine isn’t just for bodybuilders anymore, it’s now gaining traction in the endurance world. It offers many potential benefits like improved power and speed over time during high intensity workouts. Research suggests creatine may also support lean muscle mass, aid in recovery during high volume training and improve glycogen (carbohydrate) storage. 

It’s safe, affordable, and well researched with minimal side effects, making it one of the few supplements I often recommend to runners.The key is consistency and taking it daily, and over time you may start to reap the benefits.  

Sodium Bicarbonate (Yes—Baking Soda)

Also known as “bicarb,” this supplement acts as a buffer against acid buildup in your muscles during high-intensity efforts. Research shows it may improve performance by 2-3% in events lasting 1 to 10 minutes. I see this potentially useful for elite athletes who are sprinting to the finish line or need short bursts of energy to outrun their competition. But proceed with caution as sodium bicarbonate is known to cause GI issues, unless it’s carefully dosed and tested during training. This is one supplement to never try for the first time on race day.

Glycerol (Hyperhydration Strategy)

Previously banned by anti-doping agencies, glycerol is now allowed and used to help the body retain extra fluids. It may be useful in hot and humid conditions where dehydration could negatively impact performance. With that being said, there are often more practical strategies, like planning your hydration with fluids and electrolytes. Glycerol can also cause bloating or GI discomfort when overused. 

Should You Try These?

Think of these strategies as the sprinkles on top of the cake. For most runners, there’s still plenty of performance to be gained by mastering the basics. But for more advanced athletes, these supplements might provide a small extra boost.

As always, trial anything new in training, not on race day. And if you’re curious whether one of these supplements makes sense for you, consider working with a Registered Dietitian to personalize your approach.

This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.

(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)

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Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.