Hybrid Fuel

An electrolyte involved in muscle and nerve function; sweat losses are much smaller than sodium's.

Vitamin D supports bone, muscle and immune health; deficiency is common in athletes who train indoors or live far from the equator.

Iron is essential for carrying oxygen; deficiency is common in endurance athletes (especially women) and impairs performance. Supplement only if a blood test shows you need it.

A fast-digesting carbohydrate; useful fuel for long or hard exercise.

Leucine, isoleucine and valine; on their own they build muscle less well than complete protein or all the essential amino acids, and reduce soreness only slightly.

The most researched sports supplement: 3–5g a day raises muscle creatine stores, improving repeated high-intensity efforts, strength training and recovery. Creapure® is a well-known high-purity creatine monohydrate.

The most researched sports supplement: 3–5g a day raises muscle creatine stores, improving repeated high-intensity efforts, strength training and recovery. Creapure® is a well-known high-purity creatine monohydrate.

Raises nitric oxide and may modestly improve high-intensity performance at 3–6g; lower doses are less studied.

Magnesium supports muscle and nerve function and sleep; many athletes fall short of the recommended intake. Supplementing helps mainly when intake is low. Glycinate and malate forms are well absorbed and gentle on the stomach.

An electrolyte and bone mineral; sweat losses are small compared with sodium.

Leucine, isoleucine and valine; on their own they build muscle less well than complete protein or all the essential amino acids, and reduce soreness only slightly.

May reduce exercise-related oxidative stress and modestly improve endurance performance; results are mixed.

Raises muscle carnosine, which buffers acid; around 3–6g a day for at least 4 weeks improves efforts of roughly 1–4 minutes. Harmless tingling is common; split doses reduce it.