Taking the right supplements can really help you when you run. A good pre-run vitamin pack or protein shake can make all the difference in the world on your run. Just remember to not eat too much before you run as that can hurt you just as much as it can help you. The general rule is that you shouldn’t eat protein within 60 minutes of running. In stead try an energy gel pack that has carbs in it that can be easily digested and more quickly absorbed into your system.
If you are going to be doing long distance runs where you are going to be on the road for hours you should consume at least 30-40g of carbs for every hour that you are on the road.
Now when it comes to post run that taking in protein now is just as important. You should try and get protein and carbs into your system within 30-60 minutes of finishing your workout. How much you take in is dependent on you size and body type but 1/4g per pound of body weight is a good place to start.
Here are the supplements that I use and personally recommend to anyone who wants to get the most out of their runs.