Nutrition & Supplement Guide for Men's Endurance

1. Carbohydrates (50–60% of total calories)

Purpose: Main fuel source for endurance.

Sources: Whole grains, oats, fruits, potatoes, rice, legumes.

Timing Tip: Prioritize carbs around training—especially before and after.

2. Protein (1.2–1.6g per kg body weight/day)

Purpose: Supports muscle repair, especially during multi-day training.

Sources: Eggs, fish, poultry, Greek yogurt, protein powders (whey or plant-based).

Tip: 20–30g of protein per meal is ideal.

3. Healthy Fats (20–30%)

Purpose: Long-term energy and hormone support.

Sources: Avocados, nuts, seeds, olive oil, fatty fish.

4. Hydration

Aim for 2.5–4 liters/day, more during intense training.

Include electrolytes (sodium, potassium, magnesium) during long workouts.

Supplement	Dose	Purpose / Notes
Beta-Alanine	3.2–6.4g/day (split doses)	Buffers lactic acid, improves high-intensity endurance.
Creatine Monohydrate	3–5g/day	Traditionally for strength, but supports muscular endurance and recovery.
Caffeine	3–6mg/kg body weight 30–60 min before workout	Boosts focus and performance. Don’t overuse.
Beetroot Juice / Nitrates	300–500mg nitrates 2–3 hours before event	Improves blood flow and oxygen efficiency.
Electrolytes (Na, K, Mg)	Use during training > 1 hr or in hot weather	Prevents cramps, supports hydration.
Carb supplements (gels, drinks)	30–60g/hour during training > 60 min	Maintains energy levels and performance.

Morning (Pre-Workout):

200mg caffeine (coffee or pill)

300ml beetroot juice

Light carb-rich meal (e.g., oats + banana)

During Workout (60+ mins):

Electrolyte drink + 30–60g carbs/hour (gel, sports drink)

Post-Workout:

Whey protein shake (25–30g)

Mixed meal with carbs, protein, healthy fats

Evening:

3–5g creatine

Balanced dinner with lean protein and complex carbs

Optional: magnesium glycinate (300–400mg) for sleep & recovery

Unproven “endurance boosters” like deer antler velvet, extreme nitric oxide stacks

Over-supplementation: More isn’t better; stick to proven doses

Under-fueling: Not eating enough carbs is a common endurance killer

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