The best energy supplements before a race
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Before a race, choosing the right energy supplement can change how you feel, your endurance, and your overall performance. Here, we help you identify what really works so you can start the race with confidence and a body that's ready to give its best.
Supplements that boost immediate energy
Caffeine, the classic choice for a powerful start
Caffeine remains one of the most widely used supplements before a race, and it's no coincidence. It acts quickly on the central nervous system, increases alertness, boosts muscle contraction, and stimulates mental energy. In short, you feel more responsive, more confident, and lighter.
We see this in all disciplines, from sprinting to trail running. Caffeine helps maintain a steady pace from the very first minutes, without feeling sluggish at the start. If you prefer quick and direct stimulation, without waiting for digestion, Sniffy energy powder can offer an interesting alternative before you set off.
Caffeine also has an important advantage over other supplements: it improves your perception of effort, meaning that what usually seems difficult may seem easier when you are caffeinated. In racing, this feeling often makes a big difference.
L-Citrulline, for better oxygenation of muscles
L-citrulline is a must-have if you're looking to maximize muscle oxygenation. It stimulates the production of NO (nitric oxide), which dilates blood vessels and improves circulation. More blood, more oxygen, more nutrients = your muscles work better, longer, which is why we've added it to our energy nasal spray.
We particularly recommend L-citrulline for long races or efforts requiring a steady pace. You will feel less heaviness in your legs and less muscle fatigue.
It acts differently from caffeine. Whereas caffeine stimulates the nervous system, citrulline optimizes muscle efficiency, and the two complement each other very well.
Beta-Alanine to delay muscle fatigue
Beta-alanine is often associated with indoor sports, but it can also be a good supplement for races requiring explosive power (cross-country, sprinting, intensive climbing, quick starts).
Its main effect is to increase muscle carnosine, a molecule that acts as a buffer against the acidity produced during exercise. By delaying this acidity, you delay burning, heaviness, and fatigue.
You may have already felt that characteristic tingling sensation when you take it, which is normal and harmless. It's even a sign that the supplement is working. For runners who want to maintain an aggressive pace, beta-alanine really makes a difference.
Supplements that support endurance and consistency
Fast carbohydrates, the essential fuel
Fast-acting carbohydrates remain the most direct source of energy for running. In the form of gels, energy drinks, or small bars, they help keep your blood sugar stable and prevent the dreaded "wall" that occurs when glucose reserves drop. We recommend trying different formats, such as our energy gummies, during training.
Electrolytes to stabilize rhythm and hydration
Without electrolytes, even the best hydration is not effective. Sodium, potassium, and magnesium are involved in muscle contraction, heart rate, and water management in the body.
If you sweat a lot or run in hot weather, it is essential to compensate for these losses to avoid cramps, fatigue, and loss of coordination. Electrolytes help keep your body stable, allowing you to maintain a steady pace.
BCAAs or EAAs: muscle support and immediate recovery
Essential amino acids play an important role before and during a race, especially for long runs. They limit muscle breakdown, promote greater consistency in effort, and support concentration.
Some runners experience reduced mental fatigue thanks to BCAAs, particularly during prolonged or monotonous efforts. This is a bonus that counts when you need to stay focused on your race strategy.
How to choose the right supplement before your race?
We don't all have the same needs, and not all races put the same strain on the body. For an intense 5K, you'll probably need caffeine and beta-alanine. For a half marathon, citrulline and carbohydrates become essential. And for trail running, electrolytes are non-negotiable.
Listen to your body's reactions
We recommend testing all supplements during training and never on race day. Your digestion, sensitivity to caffeine, and tolerance to fast carbohydrates vary greatly from person to person.
Trust your instincts, because you are the best source of information for optimizing your pre-race routine.
Some dosage guidelines before a race
Here are some general guidelines that many runners follow:
- Caffeine: 100 to 200 mg, 30 to 60 minutes before the race;
- L-Citrulline: 6 to 8 g, 45 to 60 minutes before exercise;
- Beta-Alanine: 3 to 6 g per day, taken regularly;
- Fast carbohydrates: 20 to 30 g just before or at the start;
- Electrolytes: depending on perspiration and temperature.
Adjust these quantities gradually to find your ideal dosage.
For a quick boost before your run, try Sniffy.
If you're looking for immediate stimulation, without digestion or waiting, we invite you to discover the products Sniffyproducts. Their fast-acting formula can be part of your pre-race routine and help you start the race with energy and clarity.