Blog / Hydration & Nutrition
Best Supplements for Runners & Cyclists 2026
Supplements tested against evidence for endurance athletes. Ergogenic aids + recovery + health picks that actually have research support.
Best Supplements & Electrolyte Mixes for 2026
Electrolyte capsules and endurance mixes ranked on sodium, dosing, and value: available at Backcountry. Whether any of it is working shows up in the numbers, so it helps to know how to track your fitness progress.
Nuun Sport Hydration Powder - 10-Pack
Nuun Sport Hydration Electrolyte Powder Drink Mix is a perfect addition to your water bottle. This refreshing hydration drink mix hydrates better than water alone and can be used before, during, and after movem…
- ✓ Best for: Budget pick
- ✓ Nuun
- ✓ In stock at Backcountry
SaltStick FastChews with Caffeine - 60 Count Bottle Tropical Twist
What Backcountry's Gearhead® experts say: "I keep a bottle of FastChews in my gear bin and refill smaller packets before big rides or runs.
- ✓ Best for: Everyday use
- ✓ SaltStick
- ✓ In stock at Backcountry
GU Hydration Drink Tabs - 8 Tube Pack Lemon-Lime
The GU Hydration Drink Tabs 8 Tube Pack is an ideal solution for athletes on-the-go, increasing hydration before, during, and after workouts.
- ✓ Best for: Hot-weather
- ✓ GU
- ✓ In stock at Backcountry
Quick Comparison Table
Nuun Sport Hydration Powder in a 10-Pack is the $18 budget pick, and the table pairs each supplement with its best use and price.
| Product | Best For | Price | Buy |
|---|---|---|---|
| Nuun Sport Hydration Powder - 10-Pack | Budget pick | Under $25 | Backcountry → |
| SaltStick FastChews with Caffeine - 60 Count Bottle Tropical Twist | Everyday use | Under $25 | Backcountry → |
| GU Hydration Drink Tabs - 8 Tube Pack Lemon-Lime | Hot-weather | Under $100 | Backcountry → |
Frequently Asked Questions
What supplements are actually worth taking?
Evidence is strong for: creatine, caffeine, beta-alanine, vitamin D (if deficient), iron (if deficient). Evidence is mixed for: L-carnitine, HMB, beta-hydroxy-butyrate. Evidence is weak/absent for: most pre-workouts, tribulus, BCAAs (for people eating enough protein).
Do endurance athletes need creatine?
Yes: research shows endurance benefits (increased VO2 max ceiling, improved anaerobic capacity, better recovery). Old belief that creatine only helps strength athletes is outdated. 5g daily for most athletes. Note: causes 2-4lb water weight gain initially.
Is NSF Certified for Sport actually important?
Yes for drug-tested athletes. NSF tests for banned substances + label accuracy. Non-certified supplements can contain contamination that triggers positive drug tests. If you're not drug-tested, third-party testing (Informed Sport) is acceptable.
Can I overdose on supplements?
Fat-soluble vitamins (A, D, E, K) can build up. Vitamin D: don't exceed 4000 IU/day without blood testing. Iron: only supplement if blood work confirms low ferritin. Creatine, beta-alanine, caffeine have wide safety margins at recommended doses.
Related Nutrition Guides
- Best Electrolytes 2026: Race-day hydration
- Best Protein Powder: Recovery
- Best Carbs for Endurance: Race-day fueling
- Best Energy Gels 2026: In-race carbs
Featured at Backcountry: 15% off first order
Wahoo ELEMNT BOLT 3
Track your rides with Wahoo's compact GPS bike computer, a favorite in owner reviews for its simple setup.