Nitrates help you sustain higher intensities for longer with less effort, delay feelings of fatigue, and push past previous thresholds during demanding training sessions and competitions.

When you take nitrates consistently, you may notice:

• Maintain faster paces with less perceived effort
• Recover faster between intervals during hard training sessions
• Sustain speed longer in races and competitions

What the science shows:

Nitrate supplementation improves blood flow and oxygen delivery to muscles by dilating blood vessels. This mechanism lowers the oxygen cost of endurance exercise by about 5% and can delay fatigue by up to 16%.

For optimal results, consume nitrates 2-3 hours before training or competition, and consider daily supplementation for 5-6 days leading up to important events to maximize benefits.

Read the research behind dietary nitrates.

Beet juice is the most researched source of dietary nitrates. Our Beet It Sport Nitrate 400 delivers the IOC-recommended 400mg of nitrates per shot, providing the precise dosing used in performance studies.

Carbohydrates are your body's main source of fuel for endurance training, helping you maintain pace during long efforts, power through intensity segments, and avoid bonking during extended sessions.

When you take carbohydrates, you may notice:

• Lower perceived effort, so hard sessions feel more manageable
• More consistent energy, even in the final portions of long training sessions
• Easier recovery between workouts due to quicker glycogen replenishment

What the science shows:

Carbohydrates help maintain performance, delay fatigue, and speed up glycogen store replenishment. Research shows that carb intake improves time-to-exhaustion, especially in efforts lasting longer than 90 minutes. It also reduces perceived exertion, helping you sustain harder efforts.

For optimal performance, aim for up to 90g of carbs per hour during efforts longer than 60 minutes, ideally in a 2:1 glucose-to-fructose ratio for maximum absorption.

Energy gels provide convenient, fast-absorbing carbohydrates when you need fuel during training or competition, and our Beet It Sport Top Up 100 combines this convenience with additional performance benefits—30g of carbohydrates in the optimal 2:1 ratio plus 100mg of nitrates for enhanced blood flow

Electrolytes prevent cramping, fatigue, and mental fog during long training sessions or competitions in hot conditions. They also enhance water absorption, which improves the delivery of carbohydrates and other nutrients to working muscles during endurance efforts.

When you take electrolytes, you may notice:

• Reduced muscle cramping during long sessions or in hot weather
• Sustained energy levels without the bonk that comes from dehydration
• Clearer thinking and focus even in the later stages of endurance efforts
• Better tolerance for heat and humidity during training

What the science shows:

Contrary to popular belief, your body is quite good at managing dehydration during exercise. You can lose approximately 2% of your body weight in water and still perform well. There's growing evidence that losing some body weight through dehydration can actually improve performance—a practice called tactical dehydration. Beyond this 2%, your performance can drop significantly, and this is where strategic hydration matters.

Sports drink companies will try to convince you that lots of salt and electrolytes are needed to replace what's lost when you sweat. However, there is currently limited research to back this up. What is known is that water needs sodium (salt) and glucose (sugar) to move into your gut most efficiently, so drinking fluids containing small amounts of each ensures optimal absorption.

Read the science behind electrolyte balance for endurance athletes.

Blonyx Hydra+ is made with real-food ingredients like fruit juice, coconut water, sea salt, and organic cane sugar that provide the precise ratios needed for efficient hydration without unnecessary additives.

Caffeine reduces perceived exertion and delays fatigue during endurance training and competition by blocking adenosine receptors on fat cells, which increases the release of fatty acids for fuel. This allows you to maintain your pace for longer periods and push through fatigue that would normally force you to slow down.

When you take electrolytes, you may notice:

• Mental clarity stays sharp even when physical fatigue builds up
• Your target pace feels more sustainable rather than something you're fighting to hold
• Faster nerve signals - your brain communicates with your muscles more quickly

What the science shows:

Caffeine is one of the most researched performance enhancers for endurance athletes. It's a nervous system stimulant that reduces perceived exertion while improving fat oxidation and maintaining blood glucose levels during prolonged exercise.

The International Olympic Committee recognizes caffeine as an effective ergogenic aid for endurance performance. Research shows it can improve time to exhaustion and reduce the oxygen cost of exercise, making it particularly valuable for sustained efforts lasting longer than 60 minutes.

Moderate caffeine intake of 3-6mg per kilogram of body weight (equivalent to 2-4 cups of coffee for most athletes) consumed 30-60 minutes before exercise can improve endurance performance. You can also use caffeine strategically during longer efforts when maintaining pace becomes mentally challenging.

Stay within this range - less won't provide benefits, while more can cause jitters, anxiety, and gastrointestinal distress that will hurt your performance.

Read the science behind caffeine for endurance performance.

Sodium bicarbonate helps you maintain speed and delay fatigue during repeated hard efforts and strong finishes in races or time trials.

When you take sodium bicarbonate, you may notice:

• Less burning sensation during sustained high-intensity efforts and climbs
• Better ability to repeat hard efforts with shorter recovery between intervals
• Stronger finishing kick in the final stages of races or hard training sessions
• Sustained power during multiple high-intensity segments

What the science shows:

Sodium bicarbonate buffers lactic acid during high-intensity efforts lasting 1-7 minutes, such as time trial segments, sustained climbs, or race surges. Research shows it can improve performance in repeated high-intensity efforts by helping maintain muscle pH levels, similar to beta-alanine but with more immediate effects.

The effective dose is typically 0.3g per kg of body weight, taken 60-90 minutes before training or racing. For a 70kg athlete, this equals about 21g (roughly 4-5 teaspoons of baking soda). Start with a smaller dose in practice to assess tolerance, as it can cause gastrointestinal discomfort in some athletes.

Beta-alanine helps you train and race at higher intensities for longer by buffering lactic acid buildup in your muscles, making sustained high-intensity efforts feel more manageable.

When you take beta-alanine consistently, you may notice:

• Less muscle burning during hard efforts and sustained intervals
• Better performance in high-intensity training with sustained power through multiple repetitions
• Delayed onset of that "heavy legs" feeling during tempo efforts and threshold work
• Improved ability to maintain pace during the final segments of races

What the science shows:

Beta-alanine is a non-essential amino acid that combines with the essential amino acid histidine in your body to produce carnosine. Carnosine helps buffer lactic acid buildup in your muscles, delaying the onset of fatigue during high-intensity efforts.

Take 4-6g of beta-alanine daily, spread into two smaller doses throughout the day. Begin supplementation several weeks before important competitions and maintain consistent use through training and on race day. Some users may feel a slight tingling sensation called paresthesia, but it's harmless and temporary.

Read the science behind beta-alanine.

You should keep it simple when it comes to beta-alanine, unlike pre-workouts that also contain additives you don't need. Blonyx Beta Alanine provides 6g of pure beta-alanine per day, and that's it.

Creatine enhances your ability to complete high-quality training sessions and recover faster between demanding workouts, helping you maintain consistency through intensive training blocks. Rather than providing race-day performance benefits, creatine's primary value for endurance athletes is supporting better training adaptations over time.

When you take creatine consistently, you may notice:

• Less fatigue between interval repetitions during track and tempo sessions
• Faster recovery between high-intensity training days
• Better ability to complete quality workouts even when training load is high
• Reduced muscle soreness following demanding sessions

What the science shows:

Studies demonstrate that creatine enhances training quality by allowing endurance athletes to complete more high-intensity work, leading to better adaptations over time. Additionally, creatine may reduce exercise-induced muscle damage and inflammation, supporting faster recovery between demanding sessions.

The most effective dose for endurance athletes is 3-5g daily taken consistently, avoiding the loading phase that can cause temporary weight gain.

Read the science behind creatine monohydrate.

Blonyx HMB+ Creatine provides 5g of creatine daily plus 3g of HMB to minimize muscle breakdown during intense training phases, supporting both recovery and adaptation.

HMB minimizes the muscle damage that limits your training, helping you bounce back faster and maintain consistency through your hardest training phases.

When you take HMB consistently, you may notice:

• Less muscle soreness following hard training sessions and long efforts
• Faster recovery between intense workouts and competitions
• Better ability to maintain training consistency through heavy training blocks
• Reduced muscle breakdown during periods of high training volumes

What the science shows:

HMB (β-Hydroxy β-Methylbutyrate) is a metabolite of the amino acid leucine that helps reduce exercise-induced muscle damage and speeds recovery. Research shows HMB supports lean muscle growth with training and helps preserve muscle mass over time, making it particularly valuable for athletes logging high training volumes or intense training phases.

Read the science behind HMB.

The most effective dose is 3g daily, taken consistently throughout your training cycle. For a pure HMB supplement that contains the correct, science-backed dose for supporting performance, recovery, and longevity, check out Blonyx HMB Sport.

Protein provides your muscles with the essential nutrients needed to repair, rebuild, and recover more easily from long runs, rides, swims, strength training, and races. There are many proteins available, some of which include whey, casein, plant-based, and egg whites, all with unique advantages depending on your training and diet.

Read about the differences between common protein sources.

When you take protein consistently, you may notice:

• Better maintenance of lean muscle mass during high-volume training
• Improved adaptation to your training stimulus over time

What the science shows:

Consuming protein after exercise stimulates muscle protein synthesis, supporting faster recovery and adaptation to training. Research shows that 20-25g of high-quality protein within 2 hours post-exercise optimizes muscle repair and growth. Egg whites are the highest-quality and least processed real food protein source available, providing all essential amino acids in optimal ratios.

See why more athletes are switching to egg white protein from whey, casein, and plant-based proteins.

We used egg whites as the base for Blonyx Egg White Protein Isolate, made with just 7 real food ingredients.

Tart cherry juice enhances your recovery, endurance performance, and muscle health, enabling you to train and compete at higher intensities more frequently by reducing the time it takes to bounce back.

When you take tart cherry juice consistently, you may notice:

• Reduced muscle soreness following hard training sessions and long efforts
• Faster recovery between intense workouts and competitions
• Better muscle preservation during high-volume training blocks

What the science shows:

Tart cherry juice is rich in antioxidants like anthocyanins, which reduce oxidative stress caused by exercise. These antioxidants neutralize free radicals—unstable molecules formed during exercise that can damage muscle cells—helping to protect and preserve your muscle integrity.

Consume tart cherry juice immediately after exercising, then for 2-3 days thereafter to support recovery. You can also use it as a "pre-covery" supplement by consuming it daily for several days leading up to intense training or competitions.

Read the science behind tart cherry juice.

Beet It Regen Cherry+ is a convenient 70ml shot containing a consistent ratio of 58% tart cherry juice and 42% beet juice. Consume 1 shot at a time for maximum effect.