Running Nutrition That Actually Improves Your Performance

Running Nutrition That Actually Improves Your Performance 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.

Step 1: Start Here

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.

Read the research on HMB and creatine.

Start With the Foundaiton

We combine HMB and creatine in a scientifically precise dosage to improve your running performance.

Discover HMB+ Creatine

Step 2

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.

Read the research on beta-alanine.

Sustain Hard Efforts for Longer

Our scientifically-precise 6g daily dose of beta-alanine with zero additives.

Discover Beta Alanine

Step 3

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.

Athlete Holding Beet It Sport Nitrate 400

Improve Your Race-Day Performance

Beet juice shots with 400mg of dietary nitrates in every bottle, as recommended by the IOC.

Discover Beet It Sport

Step 4

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.

Increase Protein Intake

Blonyx Hydra+

Electrolytes from mango and passionfruit juice, coconut water, and sea salt, with organic cane sugar to speed water intake.

Hydrate More Effectively

Blonyx Multivit+

23 essential vitamins and minerals from fruits and vegetables to cover any nutrient gaps that can hinder athletic performance.

Cover Micronutrient Gaps

The Result

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

Build Your Nutrition System

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