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The Best Supplements for Endurance Athletes

  • 3 min read

Are you an endurance athlete seeking that extra edge to power through those long miles or gruelling training sessions? Look no further! In this article, we'll dive into the world of supplements and uncover the secret weapons that can take your performance to new heights. From turbocharging your energy levels to enhancing recovery, these supplements will have you sprinting, cycling, or swimming like never before. So, buckle up and get ready to discover the best supplements for endurance athletes!

Guy running outdoors in the mountains

Fuel Up with Creatine

When it comes to boosting endurance, creatine monohydrate is a game-changer. Traditionally associated with strength training, this mighty supplement is often overlooked by endurance athletes. Creatine helps increase your muscles' phosphocreatine stores, which play a crucial role in providing quick bursts of energy during intense exercise. By supplementing with creatine, you'll experience improved power output, reduced fatigue, and enhanced overall performance.

Creatine monohydrate is easy to find and usually comes in powder form, making it convenient to add to your favourite sports drink or smoothie. Start with a loading phase of around 20 grams per day for five to seven days, followed by a maintenance dose of 3-5 grams per day. Remember to stay hydrated when taking creatine, as it draws water into your muscles to maximise its benefits.

Power Your Performance with Beta-Alanine

Ever wish you could delay muscle fatigue and squeeze out a few more reps or kilometres? Beta-alanine might be the answer you've been searching for. This amino acid helps increase the production of carnosine, a compound that buffers lactic acid build-up in the muscles. By reducing the accumulation of lactic acid, beta-alanine can extend your endurance capacity and help you push beyond your limits. Get ready to go the extra mile!

Beta-alanine supplements are widely available and can be taken in capsule or powder form. To experience its full benefits, aim for a daily dosage of 3-6 grams, divided into smaller doses throughout the day. You may experience a harmless tingling sensation called paresthesia, but don't worry, it's temporary and harmless.

Elevate Energy with B Vitamins

Endurance athletes know that energy is the name of the game, and B vitamins are the superheroes that deliver it. Vitamins such as B1, B2, B3, and B6 play a crucial role in converting carbohydrates into usable energy for your body. By ensuring an adequate intake of B vitamins, you'll have a steady supply of fuel to power your long-distance endeavours. So, add a B-complex supplement to your routine and get ready to conquer the world one kilometre at a time!

Swimmer swimming lengths

Recover Faster with Amino Acids

Recovery is just as important as performance when it comes to endurance training. Enter branched-chain amino acids (BCAAs). Composed of leucine, isoleucine, and valine, BCAAs are essential for muscle repair and growth. These amino acids help reduce muscle soreness, speed up recovery, and minimise muscle breakdown during prolonged endurance activities. Mix some BCAAs into your post-workout shake and bounce back stronger than ever!

BCAAs are available as standalone supplements or as part of protein powders. Look for a product with a ratio of approximately 2:1:1 (leucine:isoleucine:valine) for optimal benefits. Aim for a dosage of 5-10 grams before or after your workout, or as recommended by the product's instructions.

Enhance Endurance with Beetroot Juice

Nature's secret endurance elixir? Beetroot juice! Packed with nitrates, beetroot juice enhances endurance by improving blood flow, reducing oxygen consumption, and increasing exercise efficiency. Studies have shown that drinking beetroot juice before workouts or races can boost performance and delay fatigue. So, if you're ready to supercharge your endurance, make sure to sip on some vibrant beetroot juice before you hit the road, trail, or track.

To reap the benefits, consider consuming approximately 500ml of beetroot juice two to three hours before your workout or event. If you're not a fan of the taste, you can also opt for beetroot powder or beetroot juice concentrate, which offer a more convenient alternative.


As an endurance athlete, achieving peak performance requires a combination of hard work, dedication, and the right fuel. These top supplements for endurance athletes will provide you with that extra oomph to reach new heights in your athletic endeavours. From creatine monohydrate to beta-alanine, BCAAs to beetroot juice, each supplement brings unique benefits to help you excel in your chosen sport.

Remember, supplements should complement a well-rounded training program and a balanced diet. While they can enhance performance and support your endurance goals, they should not replace proper nutrition or rest. It's always a good idea to consult with a healthcare professional or a registered dietitian before incorporating new supplements into your routine, especially if you have any underlying health conditions or are taking medications.

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