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Discover The Best Supplements For Running

23rd January 2023

23rd January 2023

By Adele Webb

So…as January is slowly creeping towards February, we expect that you have already grabbed this new year by the horns and thrown yourself headfirst into a running regime. Everyone’s running style is different, we know this, but have you ever considered taking supplements to boost performance?

Sprinting your way to victory every day can be both physically and mentally draining…not to mention challenging, especially with this freezing cold climate – oh Summer where are you! Maybe you are a casual runner and lace up for a mile or two, or maybe you are training for an up-and-coming marathon? Stamina is required for both of these and taking care of your body is vital. Alongside a healthy diet, you can utilise supplements to your advantage to give you that extra spring in your step either as a pre-workout treat, or to replenish your system after the strenuous activity. Obviously, you shouldn’t use these as a food replacement, after all, you need to be making sure you consume enough calories. However, here at Innermost, we have some of the best supplements for running on the market - full of all the good vitamins to help you go that extra mile! Without further ado, let’s introduce you to these…

Pre-Workout Supplement

Some of you may quickly grab the nearest snack bar you can find as you head out the door – but have you ever considered an alternative option?  Running can be high-intensity, especially if you are frequently taking on steep terrains. Well, fear not here - pre-workout supplements will ensure you gain enough energy, power, and stamina to easily tackle the hilliest of environments. Generally speaking, these are best taken about half an hour before your run to really allow the ingredients to set in. Looking for a new pre-workout supplement? Discover our very own Energy Booster powder. Not only is it vegan, cruelty-free, gluten-free, and lactose-free…as well as winning awards (just bigging ourselves up here), but it is also full of the essential active ingredients needed to increase endurance and stamina, and reduce the stress caused by an intense running session. The active ingredients include:

  • BCCA Complex: There are nine essential amino acids of the twenty, and three of these are called branched-chain amino acids or otherwise known as BCAAs. The most important ones, taking these will improve muscle growth.

  • Citrulline Malate: This is another amino acid but this time it is combined with an organic salt called malic acid. Once consumed, it can enhance performance by reducing tiredness and increasing the body’s nitric oxide. In return, oxygen is pumped more thoroughly through the body due to heightened blood flow.
  • Maca: Maca has a rich history, with its roots spanning back to Peru. Fast forward to today, and it is now being used to reduce physical and mental workout stress.
  • Guarana: This ingredient has a whole host of benefits – not only does it have a caffeine content to keep you prepped, but it also is known to improve memory, mood, performance, and reaction time. A real Amazonian gem!
  • Caffeine: Now we all know what caffeine can do to the body, but have you ever thought that it can also work as a pre-run supplement too? Best taken black without the extra dairy and caffeine – a cup of this will give you that extra buzz of energy to perform for longer and harder.
  • Vitamin B Complex: The complex vitamin B – we won’t list out all the different b’s here. However, these eight essential vitamins are not only great for combating workout fatigue, but also improve both hair and skin health. A win-win situation.

For those who are eager to try this tasty supplement, we suggest adding about 10g to 300-400ml of cold water, shaking to your heart’s content in a shaker – or our Innermost shaker, and enjoy!

Post-Recovery Supplement

You don’t just have to consider your pre-workout fuel when running, as when your body finishes its gruelling exercise, it needs something to bring it back from its exhausted state. Yes, after an intense workout, it is always vital to gradually wind down with a soothing stretch, but you need to consider that many of the calories you consumed before have now been used up in the process. Fuel, fuel, fuel. Yes, your stomach may instantly rumble and all you can think about is a takeaway, chocolate, or crisps…but this will get you nowhere. Ignore your brain, and instead combat this thought with a nice plate of wholesome protein and veggies whilst rehydrating with our Fit Protein powder. Again, this protein-packed supplement is suitable for many dietary needs, not only is it vegan but it is also GMO-free, gluten-free, palm oil-free, and soy free. Available in a variety of flavours, the following active ingredients will replenish lost energy whilst repairing and supporting muscles:

  • Vegan Protein: Protein is important for recovery – it accelerates muscle growth and also helps to rebuild muscle fibers from the stressful nature of the run. So, for those runners who consume high amounts of the stuff, in the long run (pardon the pun) they are less likely to experience a sprinting-induced injury.
  • Cocomineral: We need a lot of water to keep our bodies functioning, and this powdered coconut water will ensure you get the right amount of rehydration. This tasty powder contains copious amounts of potassium which is great for toping up those essential electrolytes lost through sweating.
  • Magnesium: Another key mineral, magnesium keeps the heart healthy and beating steady, improves bones strength…and helps to reduce blood pressure. In general, it balances and normalises the body.
  • Rhodiola Root: This flowering plant has been known to relieve the effects of exertion whilst reducing the amount of stress and tiredness in the body. Mentally it is also great for the brain as in a study it was known to improve both learning and memory function. Body and mind are in check here.
  • Pink Himalayan Salt: It is like normal salt…but pink, and better! Interestingly enough, this small piece of rock actually contains an incredible 84 traces of minerals – who would have thought huh? Some of these include magnesium, calcium, and potassium.

To consume this, we suggest doing so within 45 minutes of your run. Add 40g of this powder to 250-350ml of water…or milk if you prefer a milkshake, and shake. Not only this, but this convenient protein supplement can also be a tasty addition to your porridge to liven up your morning routine, or even baked into your healthy protein bars.

Other Innermost Supplements For Running Recovery

Surprise, it does not stop there and at Innermost we have some other supporting supplements to ensure you get the most out of your run whilst springing back fit and healthy after:

  • The Power Booster – Use for high-intensity runs, and great for sprinters!
  • The Recovery Capsules – What it says on the tin, for those wanting a fast recovery why not try these?
  • The Health Protein – This supports overall health and will ensure your body is prepped and rearing to go!
  • The Focus Capsules – To combat the blues and get your mind in the right head space for exercise, fix this with these nifty capsules. 


There’s no defeat in admitting that we all need a little help along the way – right? Here at Innermost, we stand behind those wanting to commit wholeheartedly to a running plan, and that’s why we support the use of supplements to ensure these sessions are combated head-on and with full force. Yes, please don’t take pre-workout and after-workout supplements in replace of your three meals a day…with snacks of course, but when consumed in the right way the results can be uplifting. So, put your best foot forward, fuel your body with the right nutrients and vitamins, and get sprinting. We are behind you every step of the way

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more