Smart Supplement Strategy for Endurance Athletes

Far too many athletes treat sports supplements like nutritional insurance — a scoop of creatine here, a caffeine gel there — and hope for the best. But for real, measurable performance gains, timing, consistency, and dosage matter.

This is your evidence-based guide to using five of the most effective performance supplements — trusted by top endurance athletes in cycling, triathlon, running, and trail running.

These strategies are built on research, not trends — and every product recommended western Europe produced and anti-doping Certified for quality and clean competition.

Creatine Monohydrate for Endurance Athletes

Yes, endurance athletes benefit from creatine too.

• Loading Phase: 3-4 weeks @ 5g per day

• Maintenance: 3–5 g daily with a carb- or protein-rich meal

• Benefits: Increases power output, reduces fatigue, supports lean muscle mass and recovery

• Best Time: Mornings or post-workout, with food

• Hydration Tip: Drink enough water to minimise water retention

2. Caffeine for Endurance Performance

The most widely researched legal performance booster.

• Optimal Dose: 3–6 mg/kg bodyweight

• Timing: 30–60 minutes pre-workout or race

• Why It Works: Enhances focus, reduces perceived exertion, improves time trial and endurance performance

• Daily Limit: Avoid exceeding 400 mg to protect sleep and hormone function

3. Beta-Alanine for Anaerobic Capacity

Supports high-intensity endurance like over-unders and hill repeats.

• Loading Phase: 4–6 g per day for 4 weeks

• Maintenance: 1–2 g daily

• Function: Increases carnosine levels in muscle, reducing acidity and delaying fatigue

• Tip: Split doses to avoid tingling side effects

4. Nitrate Supplementation (e.g. Plasmaide)

Unlock your nitric oxide system for endurance under fatigue.

• Effective Dose: 300–500 mg of nitrate

• Timing: 2–3 hours before racing or training

• Why Use It: Improves oxygen efficiency, enhances blood flow and late-stage performance

• Elite Tip: Start nitrate loading 3–4 days before your key race

• Product Pick: Plasmaide — a nitrate and adaptogen blend trusted by Gustav Iden and Kristian Blummenfelt

5. Hydrolysed Collagen + Vitamin C for Joint Health

Build durability and consistency.

• Daily Dose: 15–20 g hydrolysed collagen + 50 mg vitamin C

• Best Timing: 40–60 minutes before strength training, impact workouts, or rehab

• Why It Works: Promotes collagen synthesis in tendons, ligaments and cartilage, reducing injury risk and supporting power transfer

Sample Timing: Stack Like a Pro

Supplement Smarter: Key Tips

• Creatine & Collagen: Best absorbed with carbs or protein

• Caffeine: Time it around key sessions; avoid late-day use

• Nitrates: Begin loading several days before key events

• Beta-Alanine: Split doses throughout the day to reduce tingling

Why This Works

These protocols are rooted in sports nutrition science, not trends — and used by:

• Tour de France cycling teams

• Olympic and T100 triathletes

• World-class trail and ultra runners

• Endurance gravel racers pushing limits

Build Your Performance Stack (Informed Sport Certified)

• Triple Magnesium for sleep and recovery

• Creatine Monohydrate for strength and repeatability

• Plasmaide for endurance nitrate support

• Hydrolysed Collagen for durability and joint care

Every product is anti-doping certified, batch-tested, and trusted by elite athletes racing Olympics and World Championships