In the realm of endurance sports, the right supplements can be game-changers. Moving beyond the typical creatine and caffeine recommendations, it’s time to delve into performance supplements specifically geared towards endurance athletes – those engaged in long-distance running, cycling, triathlons, and ultra-racing.
This article focuses on unsponsored products with scientific backing, highlighting their role in enhancing performance, speeding up recovery, and supporting overall health. Remember, these should complement—not replace—balanced sports nutrition and a general supplementation strategy.
Lactate Threshold Enhancement
- Beta-Alanine — Good for sprints & Olympic distance triathlons.
This supplement plays a crucial role in buffering lactic acid, thereby reducing muscle burn and enhancing anaerobic running capacity. It’s converted into carnosine in the body, which helps in neutralizing acidity during high-intensity workouts.
Carnosine accumulates within your cells, releasing itself to counteract pH declines. Elevating your carnosine reserves offers protection against pH drops triggered by dietary influences, such as ketone production in low-carb diets and from lactic acid accumulation during physical activity.
By mitigating acidity in muscle cells during strenuous workouts, it offers a substantial boost in muscular endurance and combats fatigue, making it an indispensable part of any serious athlete’s supplement stack.
Dosage: 2–5 g daily, in 0.8–1 g increments throughout the day, or 30-60 minutes before training.
Recommended Brands: Millennium Sports CARNAGE-ELITE™ | NOW® Sports Beta-Alanine
- Oxaloacetate — Good for full-distance Ironman races & marathons.
While initial research on oxaloacetate presented mixed results, the compound is now attracting renewed attention for its potential in enhancing athletic performance. Known also as Oxaloacetic Acid, this key player in the adenosine triphosphate (ATP)-producing TCA cycle plays a role in transforming lactic acid into glucose. This process not only boosts endurance but also optimizes fuel utilization – a critical factor for athletes engaged in long-distance events.
Oxaloacetate’s ability to spur mitochondrial biogenesis is particularly beneficial for enduring strenuous, prolonged activities. In early animal studies, oxaloacetate demonstrated promising results in improving muscle endurance and mitigating fatigue, especially in scenarios where muscle overuse was induced.
Moreover, dietary supplementation with oxaloacetate precursors, such as aspartate and asparagine, has been examined for their impact on muscle metabolism and endurance during exercise. These studies indicate that such supplementation can enhance the muscle’s capacity to use free fatty acids while conserving glycogen stores. Notably, in endurance tests, subjects receiving oxaloacetate precursors exhibited an approximately 40% increase in exercise duration before reaching exhaustion, compared to their counterparts in the control group. This emerging evidence positions oxaloacetate as a significant contributor to endurance enhancement in athletic pursuits.
Dosage: 100-200mg, 15-30 minutes before a workout, or 100mg in the morning and 100 mg with dinner.
Recommended Brands: benaGene™ | Bulletproof™ KetoPrime Healthy Cell Energy
Recovery Enhancement
- Lactoferrin — Good for ultra cycling and running athletes (particularly women).
Lactoferrin emerges as an indispensable protein, particularly valuable for ultra-endurance activities like cycling and running, with its significance even more pronounced among female athletes. This naturally occurring glycoprotein in our body fluids is critical for iron transport, aiding in managing iron depletion—a common issue among ultra-endurance athletes due to intense physical exertion. Its role in enhancing iron utilization and recovery is especially effective in combating the adverse effects of anemia, which can be more prevalent in female athletes.
Beyond its iron transport function, lactoferrin acts as a powerful regulator of various metabolic pathways. It binds and transports essential bio-metals, including iron, necessary for oxygen transport and ATP synthesis; cobalt, required for energy generation; zinc, a co-factor in protein synthesis; copper and manganese, crucial for antioxidant enzymes; and chromium, vital for glucose metabolism. In a normal healthy body, about 60 mg of lactoferrin is turned over daily. However, during increased metabolic states such as exercise and sports, the body’s lactoferrin levels rapidly deplete, making its replenishment vital to restore and optimize physiological functions.
An additional benefit of lactoferrin is its role in supporting bone density. Optimal bone density, alongside muscle development, should be a key focus for athletes. As muscle strength naturally begins to decline in our 30s, any loss in bone density can further impact performance. Maintaining bone mass not only supports overall physical health but can also significantly reduce the risk of fractures by 50% to 80%. This aspect of lactoferrin makes it even more advantageous for athletes in their training and recovery regimes.
Further, lactoferrin supplementation has been shown to aid in maintaining healthy iron levels and red blood cell efficiency, which is especially important in sports where endurance is the key limiting factor. It enhances hemoglobin production, a critical aspect for endurance athletes who experience high hemoglobin use and red blood cell turnover.
While natural sources like colostrum and grass-fed whey protein isolate do contain lactoferrin, it’s only a minor fraction of these foods. Therefore, supplementation can be highly beneficial to meet the increased demands of endurance sports.
Dosage: 2 capsules (250mg each) before and after the event.
Recommended Brands: AOR’s Lactoferrin-250 | bioQuad Lactoferrin Gold 1.8®
- Astaxanthin — Good for 20/40k cycling time trials (TT), ultra-distance rides & swims.
Astaxanthin stands out as a supplement particularly beneficial for cyclists and swimmers engaged in ultra-distance and 20km to 40km TT. While its inclusion in a supplement stack may stir some debate, it’s worth considering, especially during competitive seasons. Common concerns revolve around antioxidants potentially dulling the training adaptation response. Indeed, in excessive amounts, antioxidants can impede optimal adaptation. However, during peak competition times, when the focus shifts to performance and recovery rather than fitness improvement, astaxanthin can be an asset. Many athletes report reduced soreness and enhanced recovery during these periods. Consequently, while it’s advisable to limit antioxidants during primary training phases, their strategic use can be beneficial to endure a demanding competition season.
Astaxanthin’s potent anti-inflammatory and antioxidant properties make it a significant aid in recovery, helping to counteract exercise-induced oxidative stress. This carotenoid is not just about quicker recovery; it also boosts aerobic performance.
Research on the effects of antioxidant supplements like astaxanthin shows varied results, likely due to differences in exercise types, antioxidant varieties, and dosages. But animal studies suggest that astaxanthin can enhance endurance performance, particularly noting an increased swimming time to exhaustion.
In human studies, the results are equally compelling. Trained cyclists supplementing with astaxanthin showed remarkable improvements in their 20 km time trial performances, cutting their times by 121 seconds compared to a placebo group’s 19-second reduction. This improvement also correlated with increased power output and VO2 max, highlighting astaxanthin’s role in enhancing athletic performance.
A more recent study underscores astaxanthin’s efficacy in 40 km cycling time trials. Here, cyclists experienced a significant, albeit more modest, improvement in their completion times after supplementing with astaxanthin. This was accompanied by increased fat oxidation rates and a lower respiratory exchange ratio in the final stages of the trial, indicating enhanced endurance and efficiency.
Dosage: 4mg daily, increasing to 12mg on race days, alongside a fat source. Combine with fish oil for enhanced benefits – more on this later.
Recommended Brands: BioAstin® Hawaiian Astaxanthin (red bottle) | Solgar® Astaxanthin
Heart Health Post-Event
- Ubiquinol (CoQ10) — Good for road cycling, triathlons & distance running.
Ubiquinol, also known as CoQ10, is an indispensable supplement for endurance athletes, particularly those involved in road cycling, triathlons, and distance running. Its role in cardiovascular health is crucial, especially in maintaining normal blood pressure and supporting healthy blood circulation. After grueling events like Ironman triathlons or marathons, it’s common for athletes to experience cardiac stress. Although most recover within a week, those who frequently compete must be vigilant about their long-term heart health.
Our body’s natural production of Ubiquinol diminishes with age. This antioxidant is essential for converting the energy from carbohydrates into ATP, the energy currency of our cells. By supplementing with Ubiquinol, endurance athletes can effectively support their cardiovascular system, ensuring optimal blood pressure and circulation. This becomes even more significant over time to maintain heart health.
Numerous double-blind human studies have underscored the benefits of CoQ10 in reducing fatigue and enhancing physical performance. Dosages ranging from 100 to 300 milligrams daily have shown promising results. One notable study with male distance runners revealed that a daily intake of 300 mg of Ubiquinol boosted plasma CoQ10 levels, mitigated tissue damage, and reduced fatigue. Another investigation linked CoQ10 supplementation to improved exercise performance, evident in increased maximal oxygen consumption and prolonged treadmill endurance. Perhaps most compelling was a study involving young German Olympic athletes preparing for the 2012 London Olympic Games. Over six weeks, these athletes, spanning sports like canoeing, rowing, swimming, hockey, and track and field, experienced a significant enhancement in peak power output by 2.5% with daily 300 mg Ubiquinol supplementation, compared to a placebo.
Dosage: 200-300mg daily, split into multiple doses. Consider the CoQ10, glutathione (GSH) & pyrroloquinoline quinone (PQQ) trio for an endurance edge.
Recommended Brands: Natural Factors CoQ10 | AlmsBio Mito-Therapy+ | Life Extension® Super Ubiquinol
Joint Health Support
- Chondroitin Sulfate, Glucosamine Sulfate & MSM — Good for high-impact sports & obstacle course racing (OCR).
High-impact endurance sports and OCR can place substantial stress on the joints. Maintaining joint health is critical, not just for performance, but also to avoid injuries that can sideline an athlete. Supplements like chondroitin sulfate, glucosamine sulfate, and methylsulfonylmethane (MSM) are beneficial for joint health. These compounds aid in repairing connective tissues, enhancing cartilage elasticity, and slowing down cartilage degradation.
Research published in The American Journal of Sports Medicine highlights that chondroitin sulfate significantly reduced cartilage loss in most studies, suggesting its effectiveness in managing or preventing osteoarthritis. This indicates that glucosamine and chondroitin sulfate could be viable non-surgical options to protect joint cartilage and slow the progression of osteoarthritis.
Recent studies further support the positive impact of glucosamine on joint health in athletes. In these studies, athletes (rugby and soccer players) showed a normalization of biomarkers related to cartilage synthesis and breakdown after 3 months of glucosamine treatment, a change not observed in control groups. This effect, however, diminished upon discontinuing the treatment, suggesting that the supplement’s efficacy may not be attributed to confounding factors. Additionally, glucosamine supplementation at doses of 2-3 grams per day demonstrated a beneficial effect on cartilage metabolism, confirming in real-life settings what laboratory studies had previously shown.
Turning to MSM, research indicates its role in reducing inflammation, a crucial factor in joint health, especially post-exercise. One study demonstrated that MSM lessens the release of inflammatory molecules following exercise, thereby creating a more favorable environment for joint recovery. In another study, a 10-day MSM regimen was shown to diminish muscle damage by boosting antioxidant capacity. Moreover, a separate study involving female participants of the 2014 Portland Half-Marathon revealed that three weeks of MSM supplementation at 3g/day significantly reduced post-exercise muscle and joint pain compared to a placebo.
The key to these supplements’ effectiveness lies in consistent, prolonged use, as benefits often emerge after several months, aligning with the durations observed in study protocols.
Dosage: 500mg Glucosamine + 400mg Chondroitin + 500mg MSM in three separate doses throughout the day.
Recommended Brands: CapraFlex™ by Mt. Capra | Hammer Nutrition® Tissue Rejuvenator | Pure Encapsulations® Glucosamine Chondroitin + MSM
- Protease, Papain & Bromelain — Good for cutting recovery times and reducing inflammation.
Proteolytic enzymes, such as trypsin, protease, papain, and bromelain, contribute significantly in addressing inflammation and the discomfort associated with sports-related strains. These enzymes extend their benefits beyond digestion, impacting the entire body by aiding muscle recovery and reducing inflammation.
When facing injuries or inflammation, adopting a regimen with these enzymes can expedite connective tissue healing and hasten your return to training and competition. Proteolytic enzymes not only support joint health with their anti-inflammatory properties but also assist in better protein absorption. This dual role ensures efficient breakdown of proteins into amino acids, essential for tissue repair and maintaining lean muscle mass.
Research, including preliminary clinical trials, underscores their efficacy in addressing exercise-related pain and speeding up recovery. One notable study explored the impact of a proteolytic supplement, comprising fungal proteases, bromelain, and papain, in comparison to a placebo. The aim was to lessen the adverse effects of eccentric exercise and quicken muscle function recovery, potentially through inflammation regulation. The findings showed enhanced force production and muscle strength in the protease group, linked to regulated leukocyte activity and reduced inflammatory markers like serum cyclooxygenase 2, interleukin 6, and interleukin 12.
In another study investigating the impact of protease supplements on muscle damage and delayed-onset muscle soreness (DOMS), significant findings emerged. The research, involving twenty men in a double-blinded, placebo-controlled setup, demonstrated that the supplement group experienced a notable 7.6% increase in isometric flexion strength compared to the placebo group. This suggests protease supplements might be beneficial in reducing strength loss and aiding in strength recovery after eccentric exercise.
Another groundbreaking study focused on proteolytic enzymes in karate fighters revealed substantial reductions in recovery times for various athletic injuries. Notably, hematoma recovery time was cut from 15.6 to 6.6 days, swelling from 10 to 4 days, movement restriction from 12.6 to 5 days, inflammation from 10.5 to 3.8 days, and the duration athletes were unfit for training dropped from 10.2 to 4.2 days.
Another reviewed double-blind study used a blend of proteolytic enzymes (trypsin, bromelain, and the flavonoid rutoside) for treating ankle-related injuries. The results suggested a recovery rate up to 50% faster in the treated group.
Dosage: High dose (5 to 15 capsules) on an empty stomach early in the day, or after the day’s workout.
Recommended Brands: Bioptimizers™ Masszymes | Wobenzym® Plus | Udo’s Choice® Digestive Enzymes Gold
- Fish Oils — Good for alleviating DOMS, enhancing cycling metrics & keeping injury rates low.
The regular consumption of fish oils is highly recommended for their potent anti-inflammatory properties, offering invaluable nutritional support for athletes across disciplines. Fish oils are particularly effective in mitigating DOMS, improving joint health, and reducing injury rates. Athletes struggling with suboptimal recovery, joint discomfort, or DOMS can significantly benefit from the omega-3 fatty acids they contain.
Systematic reviews consistently highlight the positive impact of omega-3s on muscle recovery indicators, such as soreness, range of motion, and swelling, particularly in younger athletes. This is evident in research involving young adults undergoing military athlete endurance training. The effectiveness of these fatty acids, namely EPA and DHA, is attributed to their integration into membrane phospholipids, resulting in the production of anti-inflammatory and pro-resolving mediators, coupled with their analgesic properties.
A notable study, randomized and double-blind, involving healthy young men, demonstrated encouraging outcomes from an eight-week regimen of omega-3 supplementation (600mg EPA, 260mg DHA). The findings suggest that EPA and DHA play a crucial role in protecting motor nerve function and reducing damage from eccentric contractions.
Moreover, another study utilizing a higher dose of omega-3s (1.86g EPA, 1.5g DHA) revealed an exciting benefit: stimulation of muscle protein synthesis in older adults. This indicates that omega-3s not only aid in recovery but also contribute to muscle building, offering protection against sarcopenia, the age-related decline in muscle mass and strength.
Further research, specifically a double-blind study with trained male athletes, examined the effects of omega-3 supplementation on post-exercise fatigue and DOMS. The result? A significant reduction in DOMS and fatigue after four weeks of supplementation.
From a performance standpoint, a systematic review of randomized controlled trials highlighted the positive effects of fish oil on muscle recovery and cardiovascular dynamics in cyclists. Notably, DHA supplementation leads to enhancements in mitochondrial function, heart, and skeletal muscle, resulting in lower heart rates and reduced oxygen demand during cycling time trials, without compromising performance.
This compelling evidence firmly positions fish oils as a cornerstone in the nutritional arsenal of athletes, especially cyclists, for optimizing recovery and boosting performance.
Dosage: 6 to 10 (300mg EPA + DHA) capsules daily, totalling 3 grams of omega-3s, divided across morning and evening, with meals containing dietary fat.
Recommended Brands: Carlson Maximum Omega 2000 | Metagenics® OmegaGenics | Nordic Naturals Ultimate Omega®
A Parting Note
As you prepare for your next endurance challenge, remember that the right supplements are just one piece of the puzzle. They’re tools to help you unlock your full potential, supporting the hard work and dedication you’ve already poured into your training. Whether you’re sprinting towards a new personal record or pushing the limits in an Ironman, these scientifically-backed supplements are your allies in the relentless pursuit of excellence. Here’s to breaking barriers and setting new benchmarks – may your resilience and these supplements power you to remarkable achievements. See you at the finish line!
Sources
Muscle Energetics During Explosive Activities and Potential Effects of Nutrition and Training
Effects of Beta-Alanine on Muscle Carnosine & Exercise Performance: Review of Current Literature
Acute Oxaloacetate Exposure Enhances Resistance to Fatigue in in vitro Mouse Soleus Muscle
Effect of Aspartate, Asparagine, and Carnitine Supplementation on Metabolism of Skeletal Muscle
Preventive Effect of Lactoferrin Intake on Anemia in Female Long Distance Runners
Lactoferrin Is a Potent Regulator of Bone Cell Activity and Increases Bone Formation in Vivo
Iron Metabolism following Twice a Day Endurance Exercise in Female Long-Distance Runners
Effects of Astaxanthin Supplementation on Exercise-Induced Fatigue in Mice
Astaxanthin Supplementation Delays Physical Exhaustion and Prevents Redox Imbalances
Effect of Astaxanthin on Cycling Time Trial Performance
Effect of Astaxanthin Supplementation on Performance and Fat Oxidation During a 40k Cycling TT
Glucosamine as a Treatment for Osteoarthritis: What If It’s True?
Chondroprotective Action of Glucosamine, A Chitosan Monomer, on the Joint Health of Athletes
Effects of MSM on Exercise-Induced Muscle and Joint Pain: A Pilot Study
Protease Supplementation Improves Muscle Function After Eccentric Exercise
Effects of a Protease Supplement on Eccentric Exercise-Induced Markers of DOMS and Muscle Damage
Enzyme Therapy in Sports Injuries
Fish Oil for Healthy Aging: Potential Application to Master Athletes
Are There Benefits from the Use of Fish Oil Supplements in Athletes? A Systematic Review
Fish Oil Reduces Heart Rate and Oxygen Consumption During Exercise
Ivy McRae, a Franco-British nutritionist and science journalist, holds MScs in Human Nutrition and an M.A. in Journalism. With a decade of experience in the field of nutrition and health, her work has appeared in The Scottish Sun, Men’s Fitness, Women’s Fitness, and Women’s Health. Ivy co-developed the NHS-recognized Low Carb Program and has lectured at the University of East London on global health challenges. Follow @IvyMcRae@mastodon.social on Mastodon for unfiltered insights.