Running Nutrition That Actually Improves Your Performance
A simple, step-by-step approach to building a system for measurable progress.
Many runners approach nutrition reactively, only fuelling their sessions and replacing what’s lost in sweat.
But performance comes from being proactive and precise while being consistent with what you take, how much you take, and when you take it.
Here’s how to apply that thinking in a simple, effective way.
Build a Stronger Response to Training
Take something every single day that improves how your body responds to training, not just how it gets through a run – do this even if you do nothing else.
HMB and Creatine
3g and 5g each daily helps to:
- Improve repeat power for hill repeats, intervals, and sprints
- Reduce muscle damage and soreness from training
- Speed up adaptation to training (strength, endurance, and muscle)
You’ll notice this most when your legs still feel strong deep into a run, your recovery is quicker, and you’re able to train again the next day without feeling as beat up.
Start With the Foundaiton
We combine HMB and creatine in a scientifically precise dosage to improve your running performance.
Improve How Your Body Handles Hard Efforts
Once your foundation is in place, build on it.
Beta-Alanine
4–6g daily will help you:
- Sustain hard efforts for longer (above threshold)
- Repeat intervals more effectively
- Reduce fatigue during tough sessions
You’ll feel more comfortable at high intensities with less fatigue and muscle burn, and you'll notice this most when you can push past when you'd usually start to fade.
Sustain Hard Efforts for Longer
Our scientifically-precise 6g daily dose of beta-alanine with zero additives.
Get More Out of Your Race Day Preparation
Nitrate-rich beet juice and tart cherry juice offer a natural, proactive way of priming the body to perform when it matters.
Nitrates from Beet Juice
400mg consumed 1–2 hours before runs and races will:
- Improve efficiency at the cellular level
- Reduce perceived effort and fatigue
- Help you hold a higher output for longer
You’ll notice this most during hill climbs or sustained efforts when holding your pace feels slightly easier.
Read the research on dietary nitrates.
Did you know? Pairing beet juice with tart cherry juice during builds and after exercise speeds up recovery and reduces inflammation – see how.
Improve Your Race-Day Performance
Beet juice shots with 400mg of dietary nitrates in every bottle, as recommended by the IOC.
Finally, Support Your Training Day In and Day Out
This is the step that makes everything else work better. It’s not going to boost performance by itself, but it ensures your body always has what it needs to perform.
Protein, Electrolytes, and Micronutrients
These are what keep your training on track and help you show up consistently.
Get enough daily to:
- Support recovery after hard rides
- Maintain hydration and electrolyte balance
- Keep your body functioning well under stress
It's generally best to get these nutrients from a balanced diet, but supplements can be an effective addition when they're as close to the real thing as possible.
Real-Food Options for Daily Training Support
Here are 3 minimally-processed supplements to reliably increase your protein intake, stay on top of hydration, and cover key micronutrients needs.
Blonyx Egg White Protein Isolate
Complete, dairy- and gluten-free protein powder made with just 7 simple ingredients and a silky chocolate milk flavour.
Blonyx Hydra+
Electrolytes from mango and passionfruit juice, coconut water, and sea salt, with organic cane sugar to speed water intake.
Blonyx Multivit+
23 essential vitamins and minerals from fruits and vegetables to cover any nutrient gaps that can hinder athletic performance.
Put it all together and maintain consistency, and these small inputs compound into real progress.
Start by building a foundation for your running performance
Add layers to your nutrition as your training demands it
Use nutrition that's proactive, precise, and consistent