Disclaimer: Sports Plan Pro does not endorse the use of specific supplements. Athletes should speak with their physician or a registered dietitian prior to implementing supplement protocols to ensure safety, efficacy, and individual appropriateness. 

 

Cardio Endurance Athletes

 

Endurance training places sustained demands on the cardiovascular and muscular systems, often lasting for long durations with minimal recovery between sessions. If you are an endurance athlete, you are especially prone to fluid losses, energy depletion, and nutrient imbalances due to high-volume workloads and environmental exposure (e.g., heat, humidity). Specific supplements to support hydration, energy availability, and overall performance in may include: 

 

• Electrolyte Supplements: Prolonged exercise results in the loss of sodium, potassium, calcium, and magnesium through sweat. Replacing electrolytes is essential to maintain fluid balance, prevent muscle cramps, and avoid dangerous imbalances. Many electrolyte powders or drinks also contain glucose, which enhances mineral absorption and provides a small amount of rapidly available energy. The need for electrolyte supplementation depends on factors such as sweat rate, training duration, and environmental conditions. Athletes exercising for more than 60 to 90 minutes, especially in the heat, are more likely to benefit from targeted replacement strategies.
• Carbohydrate Supplements: Carbohydrate supplementation during long-duration activity helps maintain blood glucose levels and delay fatigue. For cardio sessions lasting over 60 minutes, consuming approximately 7 to 15 grams of simple carbohydrates every 15 minutes (via sports drinks, gels, or easily digestible snacks) supports stable blood glucose levels, preserves muscle glycogen, and sustains energy [1]. The optimal amount depends on exercise duration, intensity, and individual gastrointestinal tolerance. Using multiple carbohydrate sources, such as glucose and fructose, can improve absorption and reduce digestive discomfort during extended efforts. To simplify, aim for 15 grams of carbs every 15 minutes.
• Caffeine: Caffeine enhances endurance performance primarily through its effects on the central nervous system. It blocks adenosine receptors in the brain, increasing the release of neurotransmitters like dopamine and norepinephrine [2]. This leads to improved alertness, sharper focus, and a lower perception of effort, allowing athletes to sustain intensity for longer and delay fatigue [2]. Although some theories suggest caffeine may increase fat oxidation and conserve glycogen, its performance benefits have been demonstrated even in shorter, high-intensity efforts where glycogen availability is not a limiting factor [2]. Recommended doses range from 3 to 6 milligrams per kilogram of body weight, taken 30 to 60 minutes before exercise. Individual response may vary based on factors such as genetics and typical caffeine intake [2]. If you do use caffeine, start with a lower dose, meaning about 3 milligrams per kilogram of body weight or 1.36 grams per pound of body weight = ~200 milligrams caffeine.
• Iron: Iron is a component of hemoglobin, the protein in red blood cells that transports oxygen throughout the body, making it crucial for endurance athletes. Runners, in particular, often face higher iron needs because repeated foot strikes can damage red blood cells, leading to increased iron loss. Along with other factors like menstruation, dietary inadequacy, or altitude training, this can raise the risk of iron deficiency, resulting in fatigue and reduced aerobic capacity. Supplementation can restore iron levels but should be done under medical supervision.

 

Strength Athletes

 

Strength training emphasizes shorter, high-intensity efforts that stress the neuromuscular system and stimulate hypertrophy. These training demands require not only efficient recovery between sessions, but also between sets, along with support for protein synthesis and muscle repair. Commonly used supplements among strength athletes may include the following: 

 

• Creatine Monohydrate: Creatine is one of the most studied and effective supplements for enhancing strength and power. It has been associated with improvements in maximal strength, lean body mass, anaerobic threshold, work capacity, exercise tolerance, and recovery [3,4]. Creatine increases phosphocreatine stores in muscle, supporting rapid ATP regeneration during short bursts of high-intensity activity.
• Protein Supplements (Whey and BCAAs): Whey protein provides all essential amino acids and is rapidly absorbed, making it ideal post-exercise [5]. Branched-chain amino acids (BCAAs: leucine, isoleucine, and valine), particularly leucine, play a direct role in stimulating muscle protein synthesis [5]. These supplements can be particularly useful when dietary protein intake is insufficient or during phases of intensified training.
• Beta-Alanine: Beta-alanine is an amino acid that raises muscle carnosine levels, which helps buffer hydrogen ions produced during high-intensity exercise. This allows for more repetitions and sustained higher training volumes before the build-up of lactic acid (aka fatigue). It is commonly included in pre-workout supplements alongside creatine and caffeine to enhance overall performance. Typical dosing is ~3 to 6 grams daily over several weeks to effectively increase muscle carnosine concentrations [6].

 

 

 

References

 

1. Burke L, Hawley J, Wong S, Jeukendrup A. Carbohydrates for Training and Competition. Journal of sports sciences. Published 2011. https://pubmed.ncbi.nlm.nih.gov/21660838/
2. Guest NS, VanDusseldorp TA, Nelson MT, et al. International Society of Sports Nutrition Position stand: Caffeine and Exercise Performance. Journal of the International Society of Sports Nutrition. 2021;18(1). doi:https://doi.org/10.1186/s12970-020-00383-4
3. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14(1). doi:https://doi.org/10.1186/s12970-017-0173-z 
4. Wax B. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915.doi:https://doi.org/10.3390/nu13061915 
5. Hamarsland H, Nordengen AL, Nyvik Aas S, et al. Native Whey Protein with High Levels of Leucine Results in Similar Post-Exercise Muscular Anabolic Responses as Regular Whey protein: a Randomized Controlled Trial. Journal of the International Society of Sports Nutrition. 2017;14. doi:https://doi.org/10.1186/s12970-017-0202-y
6. Geng C. Beta-alanine: Function, Benefits, and Sources. www.medicalnewstoday.com. Published May 30, 2022. Accessed June 25, 2024. https://www.medicalnewstoday.com/articles/what-does-beta-alanine-do