Endurance and Stamina

Start with fuel and fluid

For sessions that last more than an hour, the biggest wins usually come from carbohydrate and fluid rather than anything exotic. The NIH Office of Dietary Supplements notes that endurance athletes may need extra carbohydrate during longer efforts, and the Australian Institute of Sport (AIS) lists sports drinks, sports gels and electrolyte supplements in Group A, its strongest evidence tier. Carbohydrate powders such as highly branched cyclic dextrin can be mixed into a drink bottle, while gels suit running and racing. For sweat and sodium, see our hydration and electrolytes guide.

Supplements with strong evidence for endurance

• Caffeine (AIS Group A) is likely to help endurance exercise such as running, and long stop-start sports, when taken beforehand. Responses vary between people.
• Beta-alanine (Group A) raises muscle carnosine and may help hard efforts lasting about 1 to 4 minutes, with more modest benefits in longer tests. The ISSN suggests 4 to 6 g a day, in doses of 2 g or less, for at least 2 weeks.
• Dietary nitrate (Group A), usually from beetroot juice, has generally improved time-trial performance in runners, cyclists, rowers and swimmers, with stronger effects in recreational athletes than elite ones.
• Glycerol is also in Group A, but it is a specialised product used in specific situations, so get advice from a sports dietitian before trying it.

Carnitine, aminos and herbal stamina products

Several products here sit in weaker evidence tiers. The AIS lists carnitine in Group B (emerging evidence). The NIH reports little scientific support for arginine and no strong support for citrulline as performance aids, and research on tribulus has found no effect on strength or lean mass. The AIS places maca root powder and tribulus in Group D because of contamination risk for tested athletes.

How to choose

• Match the product to your event: carbohydrate and fluid for long sessions, beta-alanine for repeated hard efforts of a few minutes, nitrate for time trials.
• Trial anything new in training, never on race day.
• Count total caffeine from pre-workouts, gels and coffee.
• If you compete in a drug-tested sport, choose batch-tested products (for example HASTA or Informed Sport certified) and check with your sport first.

Popular picks at Supps247

• Cyborg Sport Glycoject HBCD 900 g: highly branched cyclic dextrin carbohydrate powder.
• Switch Nutrition Beta Alanine 400 g: 200 serves of beta-alanine powder.
• Force Factor Total Beets: a beetroot-based product. Check the label for nitrate per serve.
• Switch Nutrition Glycerol: a single-ingredient glycerol product.
• Switch Nutrition Hydrate: 20 single-serve hydration sachets.

Related categories

Browse beta-alanine, beetroot and running gels, or compare training fuels in carbohydrates.

Sources: AIS Sports Supplement Framework (ABCD system); NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance.

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Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.