Episode 160 – Supplements for Endurance Athletes

Key Topics Covered

We often promote a food-first approach but that does not necessarily mean food-only. Statistically, the majority of elite athletes take some form of supplements. Sports supplements are extremely beneficial if someone cannot access an optimal amount of something through food. Whilst there are many reasons for not consuming enough food, sometimes it is just unrealistic.

We are going to split these up into two different categories; ‘broad supplements’, which are typically relevant for most endurance athletes, and ‘other supplements’ which may be worth considering but have more niche applications.

Broad Supplements

Sports Gels

For endurance athletes, the ability to take on carbohydrates during training and races can be a very important factor in optimising performance.
They are a more convenient way to get in food/carbs while exercising because they are easily transportable, easy to consume and also easily digested.

Sports Drinks

This is similar to the sports gels in that it addresses the same needs.
They are also more likely to contain electrolytes, and contribute to hydration needs too.

Caffeine

Caffeine can be used to reduce perceived effort & pain perception (1-3mg/kg).
But in higher quantities, it can even improve muscle contractions and contribute to improved performance outcomes (3-6mg/kg).
Caffeine can be taken in the form of coffee, pre-workout, caffeine tablets, caffeine gum and energy drinks.

Probiotics

The research is positive on immune function and athletes with high training loads. For example, we see about an average of a 17% reduction in upper respiratory tract infections.
It also helps to reduce IBS symptoms on average.

Beetroot Juice

High in nitrates, which promotes vasodilation and therefore increases blood flow.
The ideal dosage appears to be around 5-7mmol of nitrate for most people, taken around 3 hours before training.
This would be the equivalent of 500ml beetroot juice a couple of hours prior OR 70ml concentrate.
- The 70ml shot may be ideal, particularly if this means you are less likely to go to the bathroom mid-event.
The effects take 30 minutes to be noticeable, peak after 90 minutes and last 6-8 hours.

Sodium and Electrolytes

It makes sense to have a good baseline of these particularly if the event is relatively long.
A high intake of sodium aids in water retention, which can help with hydration and may also reduce the likelihood of going to the bathroom during a race.
From a niche application standpoint, they may help to reduce cramping.

Tart Cherry Extract

This is really high in antioxidants.
This can help improve recovery and generally reduce inflammation.
An effective dosage is around 500ml twice per day, or a 30ml concentrate twice per day.
This may be worth considering in certain phases, where you would want to focus more on recovery. For example such as an overreaching period, between race events etc.
Something to keep in mind is the very high amount of antioxidants may blunt the adaptations seen from training, so this may not be something to be consuming year-round.
It may also help with sleep as it is rich in tryptophan & melatonin.

Other Supplements

Beta-Alanine

This is only particularly relevant for intense events that last less than 10 minutes. This is because it acts to reduce lactic acid buildup.
The reason this is niche is because most would typically classify endurance events as longer than this 10-minute mark, so it depends on your definition.

Protein Powder

This is an easy and convenient way to meet your protein requirements on a daily basis.

Creatine

This doesn’t directly help with endurance performance, however, some aspects make it beneficial overall.
Research has shown it can help with “sprints and bursts”, and there are many small sections of endurance events where this is relevant e.g. short hills.
Most endurance athletes also do some form of resistance training.
It also helps to improve rehab outcomes, which is likely relevant to a lot of endurance athletes too.
Overall, these aren’t as clear-cut as the rest of the supplements above, which is why it is in this section.

NZ Blackcurrant

High in anthocyanins which improves vasodilation and muscle soreness.
Similar to beetroot juice and tart cherry juice, therefore not suggested first.
Research states a 0.45% increase in race times for endurance athletes which is a small increase in regards to race times.

Collagen

Has the potential to help soft tissue injuries like tendon and ligament issues.
Endurance athletes may benefit from collagen supplementation regarding injuries like Achilles tendinopathy for example.

Glycerol

Used for hyper hydration.
Helps the kidneys reabsorb more water which taking pre-event, alongside high fluid and sodium intake, we can hold onto more water compared to baseline.
This creates a greater buffer in the amount of water we can lose during an event without reaching dehydration.

Omega 3

It is not necessary to supplement if you have an adequate intake of omega 3’s through fish or plant-based options.
There are potential benefits with reduced muscle soreness, likely assisting in injury recovery and/or inflammation.
Potential direct cardiovascular benefits.
Therefore, there are some arguments for supplementation but the evidence isn’t as direct.

Vitamin D

Vitamin D plays a role in bone mineral density outcomes and preventing bone loss which is beneficial for endurance athletes.
Can also reduce the risk of illness.

Multivitamin