When it comes to endurance training, success is not just about how much you train but also about what fuels your body. Whether you’re a runner, cyclist, swimmer, or triathlete, the right supplementation can make all the difference in your performance and recovery. Below, we break down the key active substances that can take your endurance workouts to the next level.

1. Beta-Alanine – The Key to Fighting Fatigue

Beta-Alanine is a powerful amino acid known for reducing muscle fatigue and improving endurance. It increases carnosine levels in the muscles, delaying lactic acid buildup and allowing you to push harder for longer periods.

Recommended Dosage: 3-6g per day, taken consistently for at least two weeks for optimal results.

2. L-Citrulline – Enhanced Blood Flow for Maximum Stamina

L-Citrulline is an amino acid that helps increase nitric oxide production, promoting better blood flow, oxygen delivery, and endurance. This means you can train harder without feeling fatigued too soon.

Recommended Dosage: 6-8g about 30-60 minutes before exercise.

3. Electrolytes – Stay Hydrated, Stay Strong

Electrolytes such as sodium, potassium, calcium, and magnesium are essential for maintaining hydration and muscle function. Sweating during endurance workouts leads to electrolyte loss, which can cause cramping and reduced performance.

Recommended Dosage: 500-1000mg of sodium, 200-400mg of potassium, and 100-200mg of magnesium per hour of exercise, especially in hot conditions.

4. Caffeine – The Ultimate Energy Booster

Caffeine is well-known for its ability to improve endurance by increasing alertness, reducing perceived exertion, and enhancing fat metabolism, allowing you to train longer and more effectively.

Recommended Dosage: 3-6mg per kg of body weight taken 30-60 minutes before exercise.

5. BCAAs (Branched-Chain Amino Acids) – Prevent Muscle Breakdown

BCAAs, including leucine, isoleucine, and valine, play a crucial role in muscle recovery and reducing muscle breakdown during long workouts. They also help with energy production and delay fatigue.

Recommended Dosage: 5-10g before or during workouts for best results.

6. Creatine Monohydrate – More Power, More Endurance

While often associated with strength training, creatine monohydrate is also beneficial for endurance athletes. It helps replenish ATP stores, allowing you to sustain high-intensity efforts longer.

Recommended Dosage: 3-5g per day for maintenance, with an optional loading phase of 20g per day for the first 5-7 days.

7. Nitrate (Beetroot Extract) – The Natural Stamina Enhancer

Nitrate, found in beetroot extract, enhances oxygen efficiency in muscles, helping you sustain performance and reduce fatigue during long workouts.

Recommended Dosage: 300-500mg of nitrate or 500ml of beetroot juice, taken 2-3 hours before exercise.

Why You Need These Supplements in Your Routine

Endurance training puts significant stress on the body, depleting energy stores, causing muscle breakdown, and leading to fatigue. By incorporating these scientifically backed supplements into your routine, you can train harder, recover faster, and achieve peak performance.

Don’t let fatigue hold you back! Elevate your endurance workouts today with high-quality supplements that support your goals. Browse our selection now and take the next step towards your best performance!

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