Endurance Sports
Supplements and fuel for running, cycling, swimming and triathlon: energy gels, carbohydrate drinks, electrolytes, protein and daily basics. We explain which forms suit long sessions and how to time them around training.Read more →
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Fuelling, hydration and recovery for endurance training
Endurance sport means long, repeated efforts: a marathon block, a sportive, an open water swim, a first triathlon. The limiting factor is rarely one session. It is repeating sessions for months. So your shopping list splits in two: what you use during exercise, and what you take every day. Both sit inside our wider sports nutrition range, but they answer different questions.
During exercise it comes down to carbohydrate and sodium
For efforts up to roughly an hour, water is usually enough. Beyond that you work through stored carbohydrate and you lose sodium in sweat. Carbohydrate solutions contribute to the maintenance of endurance performance during prolonged endurance exercise, and carbohydrate-electrolyte solutions enhance water absorption during physical exercise. How much sodium you lose differs widely between athletes, so one fixed drink mix cannot suit everyone. That is why we stock electrolyte tablets and powders next to complete drink mixes. You can then set your sodium and your carbohydrate separately.
The forms differ more than the labels suggest
A gel is compact and easy to carry, but it is concentrated and usually needs water alongside it. A drink mix delivers fluid, carbohydrate and sodium in one bottle, which works well on the bike and is harder to manage while running. Chews sit in between and let you split the dose. Salt capsules add sodium without calories, which helps in heat. We carry energy gels for long rides in different textures, because a fuelling plan usually fails on taste and stomach comfort, not on the numbers on the label.
How we choose what we stock
We look at three things: the form, the dose and whether a combination genuinely makes sense. For in-session fuel that means checking the carbohydrate per serving and the sodium per litre, not the flavour list. For daily basics we prefer well-absorbed forms, magnesium bisglycinate rather than oxide, and we want the EPA and DHA stated separately instead of only the total fish oil. We buy directly from the brands, so what arrives is authentic. Every product passes our compliance team, we test products ourselves and independent labs spot-check batches. You can read how we select brands.
Daily basics do a different job
Race-day products cover the session. The daily layer carries the training block. Proteins contribute to the maintenance of muscle mass, which matters for endurance athletes too, not only in the gym. Magnesium contributes to normal muscle function and to the reduction of fatigue and tiredness. Vitamin C contributes to the maintenance of the normal function of the immune system during and after intense physical exercise. From October to March the sun in the UK is too weak for your skin to make vitamin D, so a daily supplement makes sense in those months. Our recovery and hydration products group the post-session part together.
Be realistic about the timeline. A better fuelling plan is noticeable in the same session. Daily nutrients need two to three weeks of consistent use before you can judge them. And rehearse your race nutrition in training: your gut needs the same repetition as your legs, and that is cheaper to learn on a Sunday long run than on race morning.
Frequently asked questions
They cover two different jobs. During exercise you use fuel and fluid: carbohydrate drinks, gels, chews and electrolytes. Around training you use everyday nutrients such as protein, magnesium, omega-3 and vitamin D. Carbohydrate solutions contribute to the maintenance of endurance performance during prolonged endurance exercise, and carbohydrate-electrolyte solutions enhance water absorption during physical exercise. The daily layer supports the training block rather than a single session, so the two are not interchangeable.
Usually not. For shorter, moderate sessions water covers it, and water contributes to the maintenance of normal physical and cognitive functions. Fuelling becomes relevant once sessions run longer, are done in heat, or come back to back on consecutive days. If you sweat heavily or your kit shows white salt marks afterwards, adding sodium can help even on shorter efforts. Start simple, then add one product at a time so you know what changed.
It depends on your sport and your stomach. A single bottle solution is simplest on the bike. Runners often prefer to separate fluid and fuel.
| Form | Provides carbohydrate | Needs extra water | Best suited for |
|---|---|---|---|
| Gel | Yes | Usually yes | Racing, easy to carry |
| Drink mix | Yes | No | Cycling, long sessions |
| Chews | Yes | Sometimes | Splitting the dose |
| Salt capsule or tablet | No | Yes | Heat, heavy sweaters |
Test each option in training before you rely on it.
More than most endurance athletes assume, though less than a strength-focused plan. Proteins contribute to the maintenance of muscle mass and to the growth of muscle mass, which is why a shake or a bar after long or hard sessions is common practice. Carbohydrates contribute to the recovery of normal muscle function after very intense and prolonged exercise that depletes muscle glycogen, so many athletes take both together after a key session rather than protein alone.
EFSA has assessed caffeine from all sources, food and drink included, and set out amounts that do not raise safety concerns for healthy adults.
| Situation | Caffeine |
|---|---|
| Single dose, healthy adults | Up to 200 mg |
| Daily total, healthy adults | Up to 400 mg |
| Daily total, pregnancy | Up to 200 mg |
Remember that gels, energy drinks, coffee and tea all count towards the same total, and a single dose of about 100 mg can already affect sleep.
Source: EFSABetween October and early March the sun in the UK is not strong enough for the skin to make vitamin D, so official advice is that everyone should consider a daily supplement in autumn and winter. Vitamin D contributes to normal muscle function and to the maintenance of normal bones.
| Group | Daily amount | Do not exceed |
|---|---|---|
| Adults and children 11+ | 10 mcg (400 IU) | 100 mcg (4,000 IU) |
| Children 1 to 10 | 10 mcg (400 IU) | 50 mcg (2,000 IU) |
| Babies under 1 | 8.5 to 10 mcg | 25 mcg (1,000 IU) |
Get tested first. Iron contributes to normal oxygen transport in the body and to the reduction of fatigue and tiredness, but low stores are only one possible explanation, and taking iron you do not need is not harmless. Ask your GP for ferritin as well as haemoglobin, and avoid testing straight after a hard session or an illness, because inflammation can push the reading up. If a test does show low stores, iron supplements are usually taken with a vitamin C source, since vitamin C increases iron absorption, and away from tea or coffee.
