What Are the Best Supplements for Endurance Athletes?
Athletes have been interested in supplementation to improve performance since the 1930s, and that interest has only continued to rise.[1] Today, endurance supplements have experienced a steep incline as amateur and professional athletes seek to boost their results.
If you’re looking to enter the athletic supplements arena or want to know which to prioritize for your own needs, keep this in mind: high-quality, science-backed nutraceutical ingredients are key. We’re obsessed with quality, and you should be, too!
And now, here’s an updated list of the best supplements for endurance athletes.
Caffeine
Let’s start with caffeine, which has been heavily researched and is widely used by sports athletes.
As a central nervous system stimulant, caffeine is well-known for having positive effects on performance during long-term, high-intensity exercise.[2] Caffeine has been shown to help athletes by[3]:
- Suppressing pain
- Increasing muscle contraction
- Boosting neurotransmitter release
- Improving focus and energy levels
- Allowing the body to use fatty acids for energy (instead of using up precious glycogen)
- Decreasing fatigue
According to reviews and meta-analyses, the ideal use of caffeine is 3-6 mg/kg of caffeine 30-90 minutes before exercise.[3] Therefore, pre-workout supplements containing caffeine can help improve performance.
L-Theanine and Caffeine
Those looking for a “calmer” version of caffeine might turn to L-theanine, best known for being a component of green tea.
L-theanine provides many benefits of caffeine, minus the jittery effects some get from caffeine. Plus, L-theanine may improve fat oxidation while boosting athletic performance, and supplementing with caffeine at the same time as L-theanine might boost these effects.[4]
Branched-Chain Amino Acids (BCAA)
Those who have engaged in prolonged physical activity are familiar with post-exercise fatigue. Increased tryptophan crossing the blood-brain barrier might be the reason for fatigue during long-term exercise.[5] Tryptophan can also help release serotonin and other neurotransmitters that impact mood and sleepiness.
BCAAs — the amino acids isoleucine, leucine, and valine — move into the brain through the same carrier system as tryptophan. And when an athlete consumes BCAAs, it can increase their concentration while reducing tryptophan uptake by the brain, which may hinder fatigue.
This was shown in a study where subjects took BCAAs during a 30 km cross-country race. Perceived exertion and mental fatigue ratings went down, and cognitive performance increased after the race.[6]
Evidence has also suggested that BCAAs can help muscle recovery and immunity after exercise[7], another reason they are a popular (and practical) pre-workout supplement.
Beta-Alanine
Like BCAAs, beta-alanine is an amino acid that has been shown to reduce exercise-induced fatigue.
According to the International Society of Sports Nutrition (ISSN), supplementing with beta-alanine “appears to be safe in healthy populations at recommended doses.” The only widely reported side effect seems to be a tingling feeling, and this can be reduced by taking time-released formula or lower doses at a time.
The ISSN states taking 4-6 grams of beta-alanine for 2-4 weeks has been shown to enhance exercise performance, especially during bursts of exercise from 1-4 minutes. Additionally, supplementing with beta-alanine for four weeks significantly impacts carnosine synthesis in the muscles, which helps delay muscle fatigue and prevent lactic acid buildup.[8]
Beta-alanine makes the list of best supplements for endurance athletes, especially those who engage in high-intensity exercise during training.
L-Glutamine
Recovery after endurance exercise is just as important as performance. Successful athletes know this, which is why L-glutamine is common in popular workout supplements.
Glutamine is an essential amino acid in the body. When someone is training at high volumes, glutamine stores become depleted, and the body can struggle to keep up. The result is lean muscle loss that can impair performance and even increase infection risk.
Supplementing L-glutamine (the form of glutamine used in supplements) helps athletes recover after endurance exercise and support immune function, making it another good option in a supplement formula.
Carbohydrates
Carbohydrates are essential nutrients in sports nutrition. And while they don’t have fancy names like other exercise supplements, carbs are necessary for performance.
Sugar chews, gels, and drinks are common carb supplements for athletes to take during races. These glucose sources provide quick energy to the muscles or are stored as glycogen for the body to use during endurance training.
In a University of California study, athletes consumed either 0.6 grams of carbs from chews, gels, and drinks, or only water before, during, and after prolonged exercise that included a 10 kilometer time trial. After the trial, those taking the carb supplements had significantly faster finish times than the water group.[9]
Also, combining caffeine with carbohydrates seems to have additional benefits. A 2021 study found that athletes who received carbohydrates and caffeine had significantly improved lower body muscular endurance.[10]
Conclusion
The market contains many exercise supplements, but not all are created equal. The best endurance athlete supplements are those with research-backed ingredients that have proven effects on muscular endurance, fatigue, recovery, and other relevant factors.
References
- https://academic.oup.com/jn/article/127/5/869S/4724164
- https://journals.humankinetics.com/view/journals/ijspp/13/4/article-p402.xml
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628334/
- https://www.jstage.jst.go.jp/article/jnsv/62/3/62_141/_article/-char/ja/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1156566/
- https://pubmed.ncbi.nlm.nih.gov/16424144/
- https://pubmed.ncbi.nlm.nih.gov/18974721/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
- https://pubmed.ncbi.nlm.nih.gov/18458361/
- https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00462-0
