Stamina Supplements for Endurance Athletes
Protein may aid in muscle recovery and repair after intense exercise
Improving athletic performance requires training and giving your body the fuel it needs. If endurance is your goal, for example, attempts to lower body fat to low levels may compromise performance and decrease endurance. Published research has shown that certain supplements may contribute to improved endurance performance. Use our guide to make smart choices, but always discuss supplement use with your healthcare provider.
Whey, Casein, and Soy Protein
- Why take this? Protein may aid in muscle recovery and repair after intense exercise. Whey protein is favored for ease of digestion and its complete amino acid profile. Slow-digesting casein may be better for sustained effects on protein synthesis. Soy protein may promote muscle growth and lean body mass in older individuals.
- Suggested amount: Keep intake to no more than 30 grams per dose, which is the maximum amount the body can use at any one time for muscle growth.
Creatine Monohydrate
- Why take this? Creatine improves single or repetitive bouts of short-duration, high-intensity exercise. This multi-tasker also may improve endurance in non-weight bearing exercise such as cycling.
- Suggested amount: 15 to 20 grams for five to six days, followed by a maintenance dose of 2 to 5 grams per day
Vitamin C
- Why take this? Vitamin C and other antioxidants may neutralize free radicals generated during intense exercise.
- Suggested amount: 100 to 200 mg per day (if deficient), or focus on vitamin C-rich foods, such as citrus fruit, peaches, red and green peppers, papayas, pineapple, cranberry juice, strawberries, broccoli, and sweet potatoes
Electrolytes
- Why take this? Prolonged exercise in warm conditions can deplete sodium, potassium, and magnesium, compromising performance, and eventually leading to life-threateningly low electrolyte levels in the body.
- Suggested amount: Sip an electrolyte or sports drink during prolonged exercise, or plain water during shorter exercise sessions. Weigh yourself before and after exercise sessions and aim for a stable weight. If weight goes up, drink less the next time around. If weight decreases, you need to drink more during training to avoid dehydration.
Phosphatidylserine (PS)
- Why take this? One controlled trial has demonstrated that during intense, aerobic exercise, PS may increase the time to exhaustion by 25%.
- Suggested amount: 750 mg per day
Lifestyle
- Why do this? Make performance-enhancing lifestyle choices. Avoid tobacco, eat a healthy diet, get adequate rest, and engage in regular endurance activities to achieve your best athletic performance.
- Suggested amount: Supplements are “to supplement,” not replace. Endurance-enhancing products work best when supplementing an active, healthy lifestyle.
