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Supplements for the endurance athlete

If you exercise fanatically, this heavy load naturally demands more from your body, so you want to take good care of your body. An endurance athlete uses his or her body in a different way than someone who does strength training. Are you a fanatic endurance athlete? Then read on carefully for tips about supplements!

Carbohydrates and fiber

When you participate in endurance sports, it is important to ensure that you have enough complex carbohydrates and fibers. Fiber is good for normal bowel function, among other things. Complex carbohydrates, which you will find in brown rice, wholemeal pasta and quinoa, for example, digest slowly and ensure a long-lasting energy release. Carbohydrates are digested by your body and broken down into glucose, which is easily absorbed by the body. Glucose is not suitable for storage and is therefore converted by the body into glycogen. But this supply of glycogen will run out over time. If you practice endurance sports, you need this glycogen supply. You really won't fall over immediately when you start exercising, but after about an hour and a half you will have used up all glycogen stores. So if you've been training for a long time, it is important to replenish your glycogen levels.

Fluid balance

In addition to taking in enough carbohydrates and fiber, maintaining your fluid balance is also very important. With a fluid shortage, the performance level of your body goes down.

This applies to before, during and after your workout. However, the most important thing is the fluid intake before training, ie on the training day. The body can absorb a maximum of one liter of water per hour in fluid. So if you drink more than one liter of water in one hour, that excess of fluid has no positive effect.

We hear you think: "shouldn't I take that extra protein?" Obviously, just as for the strength athlete, an endurance athlete benefits from increased protein intake. As a rule of thumb, you can keep 1.5 - 2 grams of protein per kilogram of body weight. It goes without saying that a balanced diet is the most important thing, but you can certainly make up for a deficiency with supplements. You can read more about this later in the blog.

Supplements for training

What exactly should you take before you start training? As mentioned, carbohydrates are important, especially complex carbohydrates. A good option for this is pasta, you can think of quinoa, brown rice or whole grain pasta . If you cannot get enough carbohydrates from your diet, we have the solution for that: Ultra Fine Oats, these are absolutely essential for every fanatic athlete! The complex carbohydrates from Ultra Fine Oats are very well and evenly absorbed by the body and provide long-term energy to your body during endurance sports.

Supplements during exercise

When you're busy setting a new personal record, you'd almost forget that you also need to provide enough nutrients during your workout. When you exercise you lose fluid and with it essential minerals and vitamins. Don't worry, we have Isotonic Sports Drink ! With this champ you ensure that you replenish these minerals and vitamins. With the Vitamin B, C, E in combination with, among other things, magnesium and potassium, you immediately get the right necessary substances.

If you don't have the opportunity to chug down a complete sports drink, then the Rocket Fuel Energy Gel is an excellent alternative. This is a gel that is easy to drink and is packed with fast carbohydrates and the necessary electrolytes. Do you prefer to take an energy bar with you during your trip? Then take a look at our Rocket Fuel Energy Bars!

Post-workout supplements

When the workout is over, it's time to provide yourself with the right protein. A very good way to replenish the proteins and carbohydrates that you have used up is to use a protein shake in combination with a carbohydrate drink. You can choose Whey Perfection or Whey Isolate XP. Whey Perfection Special Series  is the star amongst protein shakes and contains high-quality proteins, along with a few grams of carbohydrates and fats.

If you prefer to go for a pure isolate protein shake, Whey Isolate XP is the best option. In the strawberry flavor, for example, the Whey Isolate XP contains no less than 88 grams of protein per 100 grams.

The fast absorbing carbohydrates can be obtained from, for example,  Waxy Maize Starch or Dextrose . This can be combined well with a protein shake, ideal!


Keep an eye on our website if you are interested in endurance sports. We regularly launch new products, specifically aimed at endurance athletes. Or  download our Endurance Guide for free . Packed with useful tips and tricks about nutrition for your training. Your ideal guide for optimal performance!