Nitrates help you run harder for longer with less effort, delay feelings of fatigue, and push past previous thresholds.

When you take nitrates consistently, you may notice:

• High intensities feel more comfortable and you won't be breathing as hard
• Intense bursts feel less draining, like hill climbs and late-race pushes
• Stronger, more energetic finishes, even after hours on your feet

What the science shows:

Nitrate supplementation improves blood flow and oxygen delivery to muscles by dilating blood vessels. This lowers the oxygen cost of running by about 5% and can delay fatigue by up to 16%.

Research also shows that with consistent use and training, nitrates may lead to improved VO₂ max, lactate threshold, and aerobic capacity. The International Olympic Committee (IOC) recommends 400mg as the most effective dose for endurance performance.

Read the science behind dietary nitrates.

Beet juice is the most researched source of dietary nitrates. Check out Beet It Sport Nitrate 400, which has 400mg of nitrates per shot.

Carbohydrates are your body’s main source of fuel for running, helping you maintain pace, power up climbs, and avoid bonking or "hitting the wall."

When you take carbohydrates, you may notice:

• Lower perceived effort, so hard runs feel more manageable
• More consistent energy, even in the final miles of a long run or race
• Easier recovery between runs due to quicker glycogen replenishment

What the science shows:

Carbohydrates help maintain power output, delay fatigue, and speed up glycogen store replenishment. Research shows that carb intake improves time-to-exhaustion, especially in efforts lasting longer than 90 minutes. It also reduces perceived exertion, helping you sustain harder efforts.

For optimal performance, aim for up to 90g of carbs per hour during runs longer than 60 minutes, ideally in a 2:1 glucose-to-fructose ratio for maximum absorption.

Energy gels provide convenient, fast-absorbing carbohydrates when you need fuel on the move. Our Beet It Sport Top Up 100 combines 30g of carbohydrates in an optimal 2:1 glucose-to-fructose ratio with 100mg of performance-boosting nitrates from beet juice, giving you both immediate fuel and sustained vascular benefits in one convenient gel.

Caffeine sharpens your alertness, focus, and masks feelings of fatigue when your legs and lungs are begging you to slow down, especially noticeable in the late stages of long runs and races.

When you take caffeine, you may notice:

• Reduced perception of effort, making your pace feel more manageable and comfortable
• Sustained mental drive and motivation deep into your run or race
• Greater ability to keep pushing, even when fatigue sets in

What the science shows:

Caffeine is one of the most researched and effective performance enhancers for runners. It stimulates the central nervous system, which improves alertness, delays fatigue, and reduces perceived exertion.

Research finds that caffeine can improve time trials, performance in the heat and at altitude, and reduce delayed-onset muscle soreness (DOMS). It's most effective when taken about 30–60 minutes before exercise in doses of 3–6mg/kg body weight.

For a 70kg runner, this equals about 200–400mg of caffeine. A double espresso before a run works well for many runners, but strong black tea, caffeinated gels, or a caffeine supplement are convenient options, depending on your tolerance.

Read more about how caffeine can improve your performance.

Electrolytes prevent cramping, fatigue, and mental fog during long runs or hot conditions. They also enhance water absorption, which improves the delivery of carbohydrates and other nutrients to working muscles during endurance efforts.

When you take electrolytes, you may notice:

• Reduced muscle cramping during long runs or in hot weather
• Sustained energy levels without the bonk that comes from dehydration
• Clearer thinking and focus even in the later stages of endurance efforts
• Better tolerance for heat and humidity during training

What the science shows:

Electrolytes like sodium, potassium, and magnesium help maintain fluid balance and sustain endurance performance. When combined with glucose in the right ratio, electrolytes significantly improve water absorption in the intestines, ensuring faster hydration and more efficient nutrient delivery to muscles.

Learn why hydration is always done best using real foods.

Blonyx Hydra+ is made with real-food ingredients like fruit juice, coconut water, sea salt, and organic cane sugar that provide optimal ratios for efficient hydration. It's also designed for tactical dehydration strategies, where controlled fluid restriction before events can enhance performance through improved power-to-weight ratio.

Beta-alanine helps you train and race at higher intensities for longer by buffering lactic acid buildup in your muscles.

When you take beta-alanine consistently, you may notice:

• Less muscle burning during hard efforts and hill climbs
• Better performance in intervals with sustained power through multiple repetitions
• Delayed onset of that "heavy legs" feeling during tempo runs and threshold efforts
• Improved ability to maintain pace during the final kilometers of races

What the science shows:

Beta-alanine is a non-essential amino acid that combines with the essential amino acid histidine in your body to produce carnosine. Carnosine helps buffer lactic acid buildup in your muscles, delaying the onset of fatigue during high-intensity efforts.

Read the science behind beta-alanine.

You should keep it simple when it comes to beta-alanine, unlike pre-workouts that also contain additives you don't need. Blonyx Beta Alanine provides 6g of pure beta-alanine per day, and that's it.

Sodium bicarbonate helps you maintain speed and delay fatigue during repeated hard surges and fast finishes.

When you take sodium bicarbonate, you may notice:

• Less burning sensation in your legs during hill climbs and surges
• Better ability to repeat hard efforts with shorter recovery between intervals
• Stronger kick in the final stages of races or hard training sessions
• Sustained power during multiple high-intensity bouts

What the science shows:

Sodium bicarbonate buffers lactic acid during high-intensity efforts lasting 1–7 minutes, such as sprints, surges, or hill climbs.

Research shows it can improve performance in repeated high-intensity efforts by helping maintain muscle pH levels, similar to beta-alanine but with more immediate effects.

The effective dose is typically 0.3g/kg of body weight, taken 60–90 minutes before training or racing. For a 70kg runner, this equals about 21g (roughly 4–5 teaspoons of baking soda). Start with a smaller dose in practice to assess tolerance, as it can cause gastrointestinal discomfort in some athletes.

HMB minimizes the muscle damage that limits your training, helping you bounce back faster and maintain consistency through your hardest training phases.

When you take HMB consistently, you may notice:

• Less muscle soreness following hard training sessions and long runs
• Faster recovery between intense workouts and races
• Better ability to maintain training consistency through heavy training blocks
• Reduced muscle breakdown during periods of high training volume

What the science shows:

HMB (β-Hydroxy β-Methylbutyrate) is a metabolite of the amino acid leucine that helps reduce exercise-induced muscle damage and speeds recovery. Research shows HMB supports lean muscle growth with training and helps preserve muscle mass over time, making it particularly valuable for runners logging high mileage or intense training phases.

Read the science behind HMB.

The most effective dose is 3g daily, taken consistently throughout your training cycle. For a pure HMB supplement that contains the correct, science-backed dose for supporting performance and recovery, check out Blonyx HMB Sport.

Protein provides your muscles with the essential nutrients needed to repair, rebuild, and recover more easily from long runs, strength training, and races. There are many proteins available, some of which include whey, casein, plant-based, and egg whites, all with unique advantages depending on your training and diet.

Read about the differences between common protein sources.

When you take protein consistently, you may notice:

• Better maintenance of lean muscle mass during high-mileage training
• Improved adaptation to your training stimulus over time

What the science shows:

Consuming protein after exercise stimulates muscle protein synthesis, supporting faster recovery and adaptation to training. Research shows that 20–25g of high-quality protein within two hours of exercise optimizes muscle repair and growth. Egg whites are the highest-quality and least processed real food protein source available, providing all essential amino acids in optimal ratios.

See why more athletes are switching to egg white protein from whey, casein, and plant-based proteins.

We used egg whites as the base for Blonyx Egg White Protein Isolate, made with just 7 real food ingredients.

Creatine supports training quality and recovery, helping you handle demanding sessions more consistently and bounce back faster between high-intensity workouts. While known for power benefits, creatine's real value for runners lies in enhancing training quality and resilience.

When you take creatine consistently, you may notice:

• Less fatigue between interval repetitions during track and tempo sessions
• Faster recovery between high-intensity training days
• Better ability to complete quality workouts even when training load is high
• Reduced muscle soreness following demanding sessions

What the science shows:

Studies demonstrate that creatine enhances training quality by allowing runners to complete more high-intensity work, leading to better adaptations over time. Additionally, creatine may reduce exercise-induced muscle damage and inflammation, supporting faster recovery between demanding sessions.

The most effective dose for runners is 3-5g daily taken consistently, avoiding the loading phase that can cause temporary weight gain.

Read the science behind creatine monohydrate.

For a combined approach, Blonyx HMB+ Creatine provides 5g of creatine per day plus 3g of HMB for added support to training, recovery, and long-term athletic health.

Tart cherry juice enhances your recovery, endurance performance, and muscle health, enabling you to train and compete at higher intensities more frequently by reducing the time it takes to bounce back.

When you take tart cherry juice consistently, you may notice:

• Reduced muscle soreness following hard training sessions and long runs
• Faster recovery between intense workouts and races
• Better muscle preservation during high-volume training blocks
• Enhanced ability to train at higher intensities more frequently

What the science shows:

Tart cherry juice is rich in antioxidants like anthocyanins, which reduce oxidative stress caused by exercise. These antioxidants neutralize free radicals, which are unstable molecules formed during exercise that can damage muscle cells, helping to protect and preserve your muscle integrity.

Consume tart cherry juice immediately after exercising, then for 2-3 days thereafter to support recovery. You can also use it as a "pre-covery" supplement by consuming it daily for several days leading up to intense training or races.

Read the science behind tart cherry juice.

Beet It Regen Cherry+ is a convenient 70ml shot containing a consistent ratio of 58% tart cherry juice and 42% beet juice. Consume 1 shot at a time for maximum effect.