When it comes to endurance performance, are there supplements that support endurance? It would be great to have a magic pill, but it’s mostly about smart strategies and individual needs. In this episode, Coach Chris Newport breaks down what science-backed supplements may actually help you go faster, longer, and stronger—and which ones just aren’t worth the hype.

Start With the Proven Trio: Carbs, Electrolytes & Fluids

These are your non-negotiables for endurance:

• Carbs are king: The most studied and effective supplement for delaying fatigue, supporting blood glucose, and improving time to exhaustion.

• Electrolytes (especially sodium): Crucial for avoiding cramps, dizziness, and GI distress—especially in hot weather.

• Hydration: Water matters, but it’s not enough on its own. Proper fluid and electrolyte balance are essential.

Want to know how much to take and when? That’s where testing and personalization come in.

💡 We cover all of this inside the Fueling & Hydration Bootcamp including sweat testing and tailored strategies.

What Might Work (But Only For Some)

These supplements can help depending on your genetics, event type, or training load:

• Caffeine: Reduces perceived effort and boosts alertness—but your genetic makeup determines how well it works for you.

• Nitric oxide boosters (like beetroot juice): Can improve blood flow and efficiency, but effectiveness depends on your genes and your oral microbiome.

• Creatine: Helpful for strength, power, and even menopausal women building lean mass—not necessarily for long-course endurance.

• Beta-alanine & sodium bicarbonate: Might aid high-intensity intervals, but less relevant for longer steady-state efforts.

💡 We cover all of this inside the Longevity Nutrition Coaching program including genetic testing and personalized protocol for health and performance.

What to Be Cautious With

• High-dose antioxidants (vitamin C and E): May blunt your training adaptations if overused, especially around workouts.

The Bottom Line

Start with the essentials: carbs, electrolytes, fluids, consistent training, sleep, and daily nutrition. Supplements are just tools—not shortcuts.

If you’re ready to build a fueling plan that’s personalized, practical, and race ready, join our upcoming Fueling & Hydration Bootcamp. We open doors soon—save your spot here »