Supplements
11 articles
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.