Which supplements are worth considering for endurance?

Quick answer

Start with everyday nutrition. For a long session, identify whether you need energy, fluid or sodium. Different products address different needs.

Separate fuelling from hydration

Carbohydrates supply energy. A drink with sodium can help tailor a plan to high sweat losses. Depending on what your gut tolerates, familiar food, gels or a drink can supply some of your carbs. Read carbohydrate and sodium per serving separately on the label.

Assess optional extras separately

Caffeine may suit some athletes but can affect sleep and tolerance. Discuss iron with a professional if deficiency is suspected. For any supplement, check ingredients, applicable anti-doping rules and batch quality. Test one change on a comparable session and keep it only if it addresses the need you identified.

Keep reading

• Electrolytes for cycling: plan your bottles for road, gravel and indoor rides
• What are electrolytes and what do they do?
• Water or electrolytes: what should you drink for training?
• BreathersBliss electrolytes

Sources

• IOC — Dietary supplements and the high-performance athlete
• NATA — Fluid Replacement for the Physically Active