Supplements
18 articles
RecoveryOctober 14, 2026 · 14 MIN
Adaptogen Herbs for Cortisol Management and Recovery in Endurance Athletes
Adaptogen herbs including ashwagandha, rhodiola, and cordyceps offer evidence-based cortisol modulation for endurance athletes managing chronic training stress. Research shows ashwagandha can reduce serum cortisol by 14-32% while improving VO2max by 4.9%, making adaptogens a compelling recovery tool for athletes navigating high-volume training blocks.
RecoveryOctober 14, 2026 · 13 MIN
Gelatin and Vitamin C for Tendon Repair: The Science of Collagen Synthesis
Gelatin combined with vitamin C has been shown to double collagen synthesis rates in tendons and ligaments when consumed 60 minutes before targeted exercise. Based on groundbreaking research by Keith Baar at UC Davis, this gelatin-glycine protocol provides the rate-limiting amino acids proline and glycine alongside the essential cofactor vitamin C to accelerate tendon repair and strengthen connective tissue.
HydrationOctober 12, 2026 · 11 MIN
Betaine (TMG) as a Cellular Osmolyte: How Trimethylglycine Boosts Power and Hydration
Betaine trimethylglycine functions as a cellular osmolyte that protects cells from dehydration stress at the molecular level, while delivering measurable ergogenic benefits including 5% greater power output and improved body composition. Learn the science of dosing, food sources, and hydration synergy for endurance athletes.
HydrationOctober 10, 2026 · 10 MIN
Hydrogen-Rich Water and Oxidative Stress: What Athletes Need to Know
Hydrogen-rich water research suggests molecular hydrogen acts as a selective antioxidant targeting hydroxyl radicals without blunting beneficial exercise adaptations. Current studies on HRW concentrations of 0.5-1.6 mM show mixed but promising effects on lactate, RPE, and inflammatory markers in endurance athletes.
NutritionOctober 9, 2026 · 11 MIN
Sodium Citrate as an Ergogenic Aid: Buffering Capacity and Endurance Performance
Sodium citrate at 0.5g/kg body weight raises blood pH and improves endurance performance by 1.5-3% in events lasting 4 minutes to over 60 minutes. Learn the mechanisms, dosing protocol, and GI tolerance strategies for this underused alkalizing agent.
RecoveryOctober 2, 2026 · 11 MIN
Curcumin for Exercise Recovery: How Turmeric Fights Inflammation and DOMS
Curcumin supplementation at 500mg-1g with piperine reduces exercise-induced DOMS by 25-30% and suppresses NF-κB inflammatory signaling. Learn about bioavailability solutions, optimal dosing protocols, and how curcumin compares to NSAIDs for athletic recovery.
NutritionSeptember 30, 2026 · 10 MIN
Taurine for Endurance Athletes: Dosing, Mechanisms, and Performance Evidence
Taurine supplementation at 1-3g pre-exercise improves endurance time-trial performance by 1.7% on average according to meta-analysis data. Discover how taurine enhances calcium handling, reduces oxidative stress, and synergizes with caffeine for endurance performance gains.
NutritionSeptember 2, 2026 · 10 MIN
Iron Supplementation for Female Endurance Athletes: Testing, Dosing, and Timing
Up to 50% of female endurance athletes are iron deficient. Learn how menstrual losses, foot-strike haemolysis, and training volume deplete iron stores — and the evidence-based protocol to restore and maintain optimal ferritin levels.
NutritionAugust 24, 2026 · 9 MIN
Micronutrient Deficiencies in Endurance Athletes: Iron, Zinc, B12, and Beyond
Endurance athletes lose micronutrients through sweat, GI stress, and elevated metabolic turnover at rates 2-5x higher than sedentary individuals. Iron, zinc, magnesium, and B12 deficiencies silently erode performance long before clinical symptoms appear.
NutritionJuly 13, 2026 · 7 MIN
Sodium Bicarbonate for Endurance Athletes: Evidence, Dosing, and Managing GI Side Effects
Sodium bicarbonate (0.3g/kg) consistently improves performance in events from 800m to 10km and enhances sprint-finish capacity. One of sport science's most evidence-supported ergogenic aids — and one of the most underused by endurance athletes.
NutritionJuly 13, 2026 · 7 MIN
Beta-Alanine for Endurance Performance: Carnosine Loading, Evidence, and the Dosing Protocol
Beta-alanine raises intramuscular carnosine by 40–60% after 4 weeks of loading, improving 1–10 minute event performance and sprint finish capacity. A complete evidence review and practical supplementation guide.
NutritionJuly 13, 2026 · 6 MIN
Caffeine Tolerance and Race Day: How to Maximise Ergogenic Effect With Strategic Withdrawal
Habitual caffeine consumption reduces its ergogenic effect by up to 50%. A structured 4-day withdrawal before key races restores full performance benefit — but requires careful management of the withdrawal cost during training.
NutritionJuly 11, 2026 · 8 MIN
L-Carnitine for Endurance Athletes: What the Research Actually Shows About Fat Burning and Performance
L-carnitine is one of the most marketed supplements in endurance sport — and one of the most misunderstood. Here's what peer-reviewed evidence shows about fat oxidation, muscle carnitine levels, and the specific protocol that produces measurable effects.
RecoveryJuly 7, 2026 · 8 MIN
Vitamin D for Endurance Athletes: Deficiency, Dosing, and Performance Impact
Over 60% of endurance athletes are vitamin D deficient — a silent performance killer affecting muscle function, immunity, and bone strength. Here's what the research says about testing, supplementing, and optimising your levels.
RecoveryJuly 7, 2026 · 7 MIN
Collagen Supplements for Joint Health: What the Evidence Says for Endurance Athletes
Tendons, cartilage, and ligaments recover slower than muscle — and collagen supplementation has emerged as one of the few nutrition interventions with direct evidence for connective tissue synthesis. Here's how to use it correctly.
NutritionJune 30, 2026 · 7 MIN
Magnesium for Athletes: Why It Matters and How to Optimise Your Intake
Magnesium is involved in over 300 enzymatic reactions including ATP production — yet studies consistently show 50–60% of endurance athletes fall below optimal intake. Here's how to identify and fix a deficiency.
NutritionJune 19, 2026 · 7 MIN
Beetroot Juice and Nitrate Supplementation: What the Research Shows for Endurance Athletes
Dietary nitrate — found in beetroot juice and leafy greens — reduces the oxygen cost of exercise. Here's a comprehensive look at the evidence, optimal dosing, and who benefits most.
NutritionJune 15, 2026 · 9 MIN
Endurance Supplements: What the Evidence Actually Supports
The supplement industry targets endurance athletes with hundreds of products. Four have genuine, replicated evidence of benefit. Here's the honest tier list.