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If you’re into running, cycling, rowing or any other endurance sport, it’s important to take good care of your body. The basics? The right nutrition, regular training and proper hydration. Nailing these principles are essential for improving your performance. Endurance supplements can also help. Here, we list our top picks to help you smash those personal bests and take on your personal fitness goals.


Complex carbohydrates, which you’ll find in ingredients like brown rice, wholemeal pasta and quinoa, 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. It’s not, however, suitable for storage, so the body converts it into glycogen.

When you’re out on the trails or hitting the road on the bike, you’re going to need this glycogen supply. The thing is it won’t last forever. The body will use up its stores after about an hour and a half. So, if you’ve been training for a long time, it’s important to replenish your glycogen levels by loading up on those healthy carbs. Our Body&Fit Ultra Fine Oats are a perfect source.


Found in coffee, tea, energy drinks and pre-workout supplements, caffeine is one of the most effective stimulants in the world. It’s been proven to increase alertness and improve concentration. If you’re sensitive to caffeine or new to caffeinated supplements, see how our hypotonic energy drink FIT ENERGY can support your training. It contains 100mg of naturally sourced caffeine per can along with added amino acids and electrolytes. If you’re looking to find focus for those long trail runs or rehydrate after you cross the finish line, FIT ENERGY is a deliciously refreshing option. A 70mg dose of magnesium will support a normal energy-yielding metabolism, too, which is essential for endurance athletes.

Alternatively, you can try something that packs more of a punch, like our Body&Fit BF10 Pre-workout powder, which contains 200mg of caffeine per serving. Explore our pre-workout supplements 101 to learn more about pre-workouts, the ingredients in them and the Body&Fit formulations that can help you push your limits.  


For the endurance athlete, protein supplements like whey or casein are great for maintaining muscle and supporting recovery after training. A shake like our Body&Fit Juicy Whey Isolate is perfect as it’s a lot lighter than normal milky shakes yet still delivers 20g of protein per serving.

Electrolyte drinks

Electrolytes like magnesium, sodium, potassium, phosphate and chloride are vital for a whole range of bodily processes, including keeping you hydrated. They’re found in lots of everyday foods and natural drinks, like coconut water, and manufactured sports drinks. Our Body&Fit Isotonic Sports Drink, for example, contains added sodium, calcium and magnesium along with 32g of easily digestible carbohydrates per serving to enhance hydration and maintain endurance performance.

Energy gels

When you feel your energy fading, energy gels are a convenient way to refuel on the nutrients you need to cross the line. They’re packed with rapidly absorbing carbohydrates, small enough to pack in your pockets and easy to take while you’re on the move. These Velocity Fuel Breathe energy gels from Applied Nutrition are sugar free and deliver 23g of fast-absorbing carbohydrates per serving alongside their game-changing Breathe Easy™ formula.


Even though glutamine is the most abundant amino acid in the body, hard exercise can drain the body’s stores faster than it can replenish them. This can result in the body breaking down its own muscle. You can add a glutamine supplement to your protein shakes and smoothies or try our unique Body&Fit Immune Support with L-Glutamine formulation. Alongside 3g of L-Glutamine per serving, it contains added N-Acetyl-L-Cysteine, zinc, vitamin E, copper, vitamin A, selenium, vitamin D and vitamin C.

Vitamin B12

Among a host of other bodily functions, vitamin B12 produces red blood cells that transport oxygen all around the body. This is particularly important when it comes to endurance sports. If your body, especially the muscles, doesn’t have enough oxygen, you can easily become fatigued. Your vitamin B12 intake, therefore, can contribute to the reduction of tiredness and fatigue. The body is not able to make vitamin B12 by itself, so you need to get it from your diet. Foods like beef, liver and salmon are rich in vitamin B12, or you can use a supplement like our Body&Fit Vitamin B12 lozenges.

When using endurance supplements, it’s important to recognise the difference between their direct and indirect effects on your performance. An energy gel, for example, has a direct effect on your energy levels. A protein shake, on the other hand, has an indirect effect (i.e. muscle growth and maintenance), which can help you improve over time. Also, endurance supplements can have varying effects on your performance, which may be down to the quality of the supplement or your body’s response to it. If you’re new to endurance supplements, start slow, see how it impacts your training and take some time to figure out the ones that work for you.

If you have any further questions surrounding endurance supplements and nutrition, feel free to reach out on Instagram @bodyandfit_official or our customer service channels. Our Nutrition Experts are always happy to help. You can also keep an eye on our socials for the latest product news, advice and daily inspiration tailored to help you #FINDYOURFIT.