Supplements I Use During High Training Load. Evidence-Based Rationale

This is not a recommended checklist and not a substitute for food, sleep, or training structure.

It is an explanation of why I personally use certain supplements during periods of high endurance training load, grounded in current evidence and physiological plausibility.

Supplements are used to:

✅ support recovery capacity

✅ reduce risk of deficiency

✅ assist training consistency

complement, not replace, nutrition fundamentals

1. Protein Supplement (Plant-Based, Complete Profile)

Rationale:

Endurance athletes have elevated protein requirements due to high rates of muscle protein turnover and oxidative stress. Insufficient protein intake is common, particularly during heavy aerobic blocks or when appetite is suppressed post-exercise.

Current evidence supports protein intakes of approximately 1.6–2.2 g·kg⁻¹·day⁻¹ to support recovery, lean mass maintenance, and adaptation (Morton et al., 2018).

For plant-based athletes, amino acid composition and leucine content are critical considerations, as leucine is a key regulator of muscle protein synthesis (van Vliet et al., 2018).

Application:

Used to support total daily protein intake

Particularly useful post-exercise or when whole-food intake is limited, completeness matters more than branding

Evidence Summary:

When total protein intake is sufficient and well distributed, plant-based proteins can effectively support training adaptation (Phillips & Fulgoni, 2018).

2. Creatine Monohydrate

Rationale

Creatine supplementation increases intramuscular phosphocreatine availability, supporting ATP resynthesis during repeated high-intensity efforts. While classically associated with resistance training, this mechanism is relevant to endurance athletes who perform:

surges and hills

sprint finishes

strength and injury-prevention work

There is also emerging evidence for cognitive and neuroprotective benefits, particularly under conditions of fatigue and sleep disruption (Avgerinos et al., 2018).

Application

3–5 g daily no loading phase required

Timing is not critical; consistency is

Evidence Summary

Creatine monohydrate remains one of the most extensively studied supplements with a strong safety and efficacy profile when used appropriately (Kreider et al., 2017).

3. Greens / Micronutrient Blend

Rationale

High training loads increase micronutrient turnover and loss. While whole foods remain the priority, athletes often experience short-term gaps due to:

travel

time constraints

reduced appetite during heavy training

Greens powders should be framed as nutritional insurance, not vegetable replacements.

Application:

Used during periods of high load or travel

Supports baseline micronutrient intake and gut health

Evidence Summary:

Micronutrient adequacy is essential for immune function, mitochondrial metabolism, and bone health in endurance athletes (Heikura et al., 2018; Maughan et al., 2018).

4. Turmeric / Ginger–Based Immune Support

Rationale:

Prolonged endurance training is associated with transient immune suppression and increased illness risk, particularly during periods of energy stress (Walsh et al., 2019).

Curcumin and ginger demonstrate anti-inflammatory and antioxidant properties, with evidence suggesting modest reductions in exercise-induced inflammation and muscle soreness (McFarlin et al., 2016; McFarlin et al., 2019).

Application:

Used during heavy training blocks, travel, or early immune stress. Supportive, not preventative or curative.

Evidence Summary

Effects are modest and adjunctive; immune support supplements do not offset inadequate energy intake or excessive training load (Walsh et al., 2019).

5. L-Carnitine

Rationale:

L-carnitine plays a role in fatty acid transport into the mitochondria and may influence metabolic flexibility during prolonged exercise. Muscle carnitine uptake is slow and insulin-dependent, meaning chronic supplementation, not acute dosing, is required for any potential benefit (Wall et al., 2018).

Research suggests potential roles in:

✅ Reduced muscle damage

✅ Improved recovery markers

✅ Metabolic efficiency

Importantly, L-carnitine is NOT a fat-loss supplement and should not be marketed as such.

Application:

Used consistently over time

Best taken with meals or carbohydrate-containing snacks

Practical formats improve adherence, not performance

Evidence Summary:

Potential benefits appear related to recovery and metabolic support rather than direct performance enhancement (Stephens et al., 2017; Wall et al., 2018).

6. NMN (Nicotinamide Mononucleotide)

Rationale:

NMN is a precursor to NAD⁺, a coenzyme involved in mitochondrial energy metabolism and cellular repair. NAD⁺ availability declines with age, and early human trials suggest NMN supplementation may influence metabolic markers (Yoshino et al., 2021).

Important Context:

Human evidence is emerging but limited. NMN should be framed as experimental and optional, not essential for athletic performance.

Application:

Used conservatively

Positioned within longevity and cellular health discussions

Evidence Summary

Short-term human studies indicate NMN is well tolerated, but long-term athletic performance outcomes remain unknown (Yoshino et al., 2021).

7. Lion’s Mane Mushroom (Hericium erinaceus)

Rationale:

Lion’s mane has been investigated for its potential influence on nerve growth factor (NGF) and cognitive function. For athletes balancing high cognitive and physical load, cognitive resilience may indirectly support training consistency.

Application:

Used for focus and cognitive support

Evidence Summary

Human trials suggest potential benefits for cognitive function, though effects are subtle and not performance-enhancing in the traditional sense (Ryu et al., 2020).

What Is Intentionally Excluded:

❌ BCAAs when protein intake is adequate

❌ Fat burners and thermogenic blends

❌ Proprietary supplements with undisclosed dosing

The guiding principle is physiological relevance over marketing appeal.

Key Takeaway:

Supplements are context-dependent tools.

They should:

✅ Support recovery and availability

✅ Reduce risk of deficiency

✅ Enhance training consistency

They do not compensate for: