From 10K to marathon
Running
On long runs: gels and electrolytes on the way, a protein shake after.
$2.47a training day
at the lowest prices, quality 75+
$6.75with typical prices
$32
a month, 3 training days a week
$385
a year, at the lowest prices
What it’s for
On long runs, gels give your muscles quick carbs as fuel and electrolytes replace the salt you lose in sweat. Protein after the run helps your muscles repair. Caffeine is taken to feel more alert.
Not medical advice.
What’s in it
Caffeine
100 mg caffeine There’s no recommended amount a day. For healthy adults, 400 mg a day is cited as an amount not generally linked to negative effects (FDA).Not a recommendation. Not medical advice.
- Lowest
- 3.6¢
- Typical
- 7.9¢
Energy gels
25 g carbohydrates There’s no daily amount for sports fuel – how much people use depends on how long and how hard they exercise.Not a recommendation. Not medical advice.
- Lowest
- $1.56
- Typical
- $1.56
Electrolytes
500 mg sodium 500 mg is less than the 1,500 mg of sodium a day that’s considered adequate for adults, from food and drinks together (National Academies).Not a recommendation. Not medical advice.
- Lowest
- $0.22
- Typical
- $2.50
Protein powder
30 g protein There’s no single daily amount for protein – it depends on body weight: 1.4–2.0 g per kg a day for people who exercise, from food and supplements together (ISSN).Not a recommendation. Not medical advice.
- Lowest
- $0.65
- Typical
- $2.61
Each color is one part of the combo – per training day.
| Part | Lowest | Typical |
|---|---|---|
| Caffeine | 3.6¢ | 7.9¢ |
| Energy gels | $1.56 | $1.56 |
| Electrolytes | $0.22 | $2.50 |
| Protein powder | $0.65 | $2.61 |
- Before
- Caffeine
- During
- Energy gels
- Electrolytes
- After
- Protein powder
What we often see on labels and in training plans – not a recommendation.
Not medical advice
We compare prices and label data. The amounts are the ones we compare by – usually the common amount on labels – not recommendations. Talk to a doctor or pharmacist before taking supplements, especially if you are under 18, pregnant or on medication.
Prices: our own check of 7,383 products in US online stores (Nov 1, 2026). How we check
