The Ultimate Supplement Timing Guide for Endurance Athletes

When it comes to endurance sports nutrition, timing is everything. Supplements can help support performance, speed up recovery, and support long-term health—but only when used correctly.

This guide breaks down six key supplements and exactly when to take them for maximum impact. All recommendations are based on the latest evidence in sports nutrition and support consistent endurance training.

1. Creatine Monohydrate

• Recommended Dose: 3–5g per day

• Best Time to Take: Anytime, ideally post-training with carbohydrates

• Why Take It: Improves sprint power, supports muscle function and lean muscle mass, enhances recovery from hard sessions

• Top Pick: Pillar Performance Creatine — Made in Germany, Informed-Sport Certified, clean and high-quality

2. Caffeine

• Recommended Dose: 3–6mg per kg of body weight

• Best Time to Take: 60 minutes before a race or key training session

• Why Take It: Increases endurance capacity, sharpens mental focus, and reduces perceived exertion

• Top Pick: Amacx Caffeine Energy Gel — Fast-acting, gut-friendly, trusted by elite endurance athletes

3. Beta-Alanine

• Recommended Dose: 4–6g/day for 4 weeks (then 1–2g/day maintenance)

• Best Time to Take: Split evenly throughout the day, every day

• Why Take It: Buffers lactic acid buildup, delays fatigue, especially during repeated high-intensity efforts

• Top Pick: Amacx Beta Alanine Tablets — Clean and easy to dose

4. Nitrates

• Recommended Dose: 300–500mg nitrate (not beetroot powder!)

• Best Time to Take: 60 minutes before racing or VO2max intervals

• Why Take It: Enhances oxygen efficiency, increases blood flow, and supports endurance performance

• Top Pick: Plasmaide Nitrate Shots — Natural, anti-doping tested, effective

5. Collagen + Vitamin C

• Recommended Dose: 15–20g hydrolysed collagen + 50mg Vitamin C

• Best Time to Take: 45–60 minutes before strength, gym, or impact training

• Why Take It: Stimulates tendon, ligament, and joint health, supports injury prevention

• Top Pick: Any hydrolysed collagen paired with orange juice or a Vitamin C tablet

6. Vitamin D3

• Recommended Dose: 1000–2000 IU per day (adjust based on sun exposure and blood levels)

• Best Time to Take: In the morning, with food containing fat

• Why Take It: Supports immunity, recovery, and bone density

• Top Pick: Choose an EU-made, Informed-Sport certified Vitamin D3 supplement

Buyer’s Checklist: How to Choose the Right Supplements

When shopping for sports supplements for endurance athletes, keep this checklist in mind:

• ✅ Informed-Sport Certified or third-party tested to avoid banned substances

• ✅ Made in Germany, UK, EU, or AUS — trusted manufacturing, clean ingredient lists

• ✅ Clear labelling with clinical doses and no proprietary blends

• ✅ Realistic performance claims — avoid fat-burning, hormone-hacking nonsense

• ✅ Goal-aligned products — prioritise endurance, recovery, and injury prevention

Pro Tip: Get the Basics Right First

No supplement can fix poor sleep, under-fuelling, or training inconsistencies. These products should enhance your foundation, not replace it.

Start by fuelling your sessions properly, recovering well, and training consistently. Then consider adding targeted, tested supplements from trusted brands to unlock your full potential.

Ready to level up your supplement game?

Explore our curated collection of Informed-Sport certified performance nutrition at Endurance Kollective.

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