10 BEST SUPPLEMENTS FOR ENDURANCE ATHLETES
Key Takeaways
- Proper training, nutrition and hydration is important for endurance athletes
- Supplements can assist endurance athletes training, performance and recovery
- Every athlete has different needs and there are a variety of supplements available to help you meet your goals
Whether training for a 10K, a marathon or a long-distance cycling event, keeping your body in top shape is important to protect it from injury and promote faster recovery. Most endurance athletes know that along with training, proper nutrition and hydration is imperative. When you are deep into a grueling training schedule, finding time to eat and get all the nutrition you need from food alone can be difficult. Supplements help support your diet with key nutrients that can enhance your training, help you perform at your best and support your recovery. Here are the 10 best supplements for endurance athletes.
1. Protein
Protein is essential for muscle repair and replenishment, and maintaining muscle mass. Endurance events can lead to depleted glycogen stores, the storage form of carbohydrates. Once those have been depleted, your body begins pulling from protein stores to provide energy to finish your event. Balanced protein intake throughout the 24–48 hours following endurance events can help support muscle protein recovery, especially when consumed with carbohydrates.
2. Fish Oil
Fish oil contains omega-3 fatty acids, essential fatty acids that are important for heart health, normal cognitive and nervous system health, and are necessary for joint health. They have an important role as the component that forms the structure of cell membranes in the body.1
Health organizations recommend that healthy adults consume at least 250 mg to 500 mg of EPA and DHA omega-3 fatty acids combined daily, or around 2 to 3 meals of seafood a week (Dietary Guidelines for Americans 2020, World Health Organization). The recommended amount of ALA omega-3s is 1,100 mg for women and 1,600 mg for men daily.1
3. Vitamin D
We know that vitamin D is necessary for supporting bone health, but emerging research now suggests that vitamin D is important for supporting soft tissues and supporting overall health. Repetitive high-impact activities like long-distance running puts endurance athletes at a high risk of for bone issues. Since vitamin D plays a key role in maintaining bone mineral density and muscle strength, adding a supplement will ensure you are able to get an adequate intake of this essential vitamin.
4. Electrolytes
Fluid and sodium losses during endurance events can be significant. Proper hydration before, during and after an event is crucial. Fluids with added electrolytes—including sodium and potassium—are important to help replenish the electrolytes lost through sweat during competition. Electrolyte replacements help support hydration and replaces electrolytes lost through sweat which could lead to muscle cramping.
5. Nitrates
Nitrates are converted to nitric oxide in the gastrointestinal tract. They are shown to support blood flow and O2 regulation in working muscles, as well as improve glucose uptake and overall muscle contraction/relaxation. Nitrates can improve muscle economy and muscle efficiency while easing muscle fatigue.2 Beets and beetroot juice are natural sources of nitrates and may support exercise performance and lengthen time to exhaustion in endurance athletes. Try GNC’s beet powder pre-workout smoothie 2–3 hours before training as a delicious way to add some nitrates to your routine.
6. Beta-Alanine
Beta-alanine is an amino acid that is a precursor to carnosine, a functionally active peptide that has antioxidant and muscle pH buffering properties. It has been clinically shown to increase muscle carnosine levels, a critical fatigue-controlling factor. The International Society of Sports Nutrition Position suggests four weeks of beta-alanine supplementation of 4–6 g per day increases muscle carnosine levels and acts as a pH buffer which may improve exercise performance and ease neuromuscular fatigue.3
7. Caffeine
Caffeine is a stimulant that some research has shown to support increased energy levels and reduce fatigue. It can help support improved physical endurance activity and performance. It may be helpful with prolonged exercise (more than 2 hours), but large doses can cause gastrointestinal issues. Start slowly and determine your body’s tolerance over time.
8. Antioxidants
Intense exercise can increase the production of free radicals which can damage cell muscles. Antioxidants can help minimize the effects of free radicals and may help support recovery and return to competition. Green Tea extract is a supplement that provides antioxidant support and may help protect cellular membranes against the injurious effect of excessive free radicals.
9. Probiotics
If you’ve ever experienced gastrointestinal issues in the middle of a long endurance running event, you know how important it is to keep your GI tract healthy. These intense events can place added stress on the gastrointestinal system. Probiotics help support a healthy GI tract and immune system, and are good to include in your daily routine—whether training for an endurance event or just trying to keep your GI tract healthy. You know how important maintaining a healthy immune system is and your GI tract is one of the first places to start.
10. Turmeric
Generally known as a spice, turmeric has recently gained interest in athletes due to its antioxidant properties. In traditional Chinese and Ayurvedic medicine, turmeric has been used to support many health goals, including joint health. Research supports that the active compounds found in turmeric supplements, known as curcuminoids, provide antioxidant support and may impact cell signals related to healthy joint function.
Endurance running and other endurance sports are gaining popularity. They help maintain a healthy weight, support muscle strength and test your body, mind, and spirit. For many people running a marathon or other endurance event is a long-held goal. With proper training, nutrition and recovery you can have a successful event, recover quickly and keep your body healthy.
