For runners, cyclists, rowers, and endurance athletes. The supplements with real evidence for sustained aerobic performance.
The endurance stack is beta-alanine (3.2g/day), dietary or supplemental nitrates from beetroot (400–500mg nitrate), electrolytes during training, and caffeine (3–6mg/kg pre-event). Beta-alanine buffers lactic acid for efforts lasting 1–4 minutes. Nitrates improve oxygen efficiency — effectively raising VO2max without fitness change. Electrolytes prevent performance-limiting hyponatremia and cramping. Caffeine enhances endurance, perception of effort, and fat utilisation.
ℹ️ This stack is for informational purposes only. Always consult a healthcare provider before starting supplements, especially if you take medication or have a medical condition.
Increases intramuscular carnosine, buffering hydrogen ions during glycolytic metabolism (the primary energy system for sustained high-intensity efforts). Particularly effective for events lasting 60–240 seconds — the 400–800m range in running, 250–1000m in rowing, interval segments in cycling. Less effective for pure aerobic events (marathon pace, long slow distance). 3.2g/day reaches therapeutic tissue saturation in 4–6 weeks.
Nitrate (NO3-) converts to nitrite then nitric oxide via the enterosalivary pathway — bypassing the arginine pathway used by citrulline. Nitric oxide improves mitochondrial efficiency, reducing the oxygen cost of a given workload by 3–5%. In practical terms: same pace, lower perceived effort, or higher pace at the same effort. Multiple RCTs confirm enhanced time trial performance by 1–3% in trained athletes.
Sodium is the primary osmolyte lost through sweat — losses of 1–3g/hour in hot conditions. Hyponatremia (low sodium from over-hydration with plain water) is the primary cause of exercise-associated collapse. Potassium and magnesium are co-transporters for sodium and essential for muscle contraction. Supplement electrolytes during any activity over 60 minutes, especially in heat.
For endurance specifically, caffeine reduces RPE (rate of perceived exertion), shifts fuel utilisation toward fat oxidation (glycogen sparing), and delays central fatigue. Most effective for events over 60 minutes. Tolerance is significant — regular users should cycle off caffeine for 1–2 weeks before a target event to restore sensitivity.
Creatine is less valuable for pure endurance — it primarily benefits phosphocreatine-dependent efforts under 10 seconds. For mixed athletes (CrossFit, team sports, HIIT), creatine has clear value. For pure distance runners or cyclists: marginal benefit and the 1–2kg water weight retention may be unwanted. Whey protein remains essential for recovery — aim for 1.4–1.7g/kg (slightly lower than strength athletes due to less muscle damage per session).
1. Jones AM. (2014). Dietary nitrate supplementation and exercise performance. Sports Med. 2. Hobson RM et al. (2012). Effects of beta-alanine supplementation on exercise performance. Amino Acids. 3. Burke LM. (2008). Caffeine and sports performance. Appl Physiol Nutr Metab.
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