I'm gonna try to give a list which has maximum evidence:
1) Caffeine. For hard workouts, during long ones, during competition. Its the shit.
2) Carbohydrates. Gels or sports drink. During training fruit works wonder, but during competition (oly and up) its a must
3) Iron+B12. Endurance athletes have a higher iron-turnover, and if the diet is sub-par an iron supp is great, pref one with b12 in it. Also very low risk to take even if you are OK right now.
4) Protein. I use free essential amino acids and a vegan blend. Improves recovery and body composition
5) Sufferlandrian holy water. Cant go without this one
Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
1) Caffeine. For hard workouts, during long ones, during competition. Its the shit.
2) Carbohydrates. Gels or sports drink. During training fruit works wonder, but during competition (oly and up) its a must
3) Iron+B12. Endurance athletes have a higher iron-turnover, and if the diet is sub-par an iron supp is great, pref one with b12 in it. Also very low risk to take even if you are OK right now.
4) Protein. I use free essential amino acids and a vegan blend. Improves recovery and body composition
5) Sufferlandrian holy water. Cant go without this one
Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede