Raw Greens

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

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.

Sodium is the main electrolyte lost in sweat; replacing it supports fluid balance in long or hot sessions.

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

A vegetable or grass powder; a serving adds some micronutrients, but greens powders don't replace eating vegetables and evidence for performance benefits is limited.

A vegetable or grass powder; a serving adds some micronutrients, but greens powders don't replace eating vegetables and evidence for performance benefits is limited.

A natural source of caffeine; count it towards your total caffeine intake. Caffeine at around 3mg per kg of body weight improves endurance.

Tart cherry has good evidence for reducing muscle soreness after hard exercise and some for sleep quality, mostly from studies using juice or concentrate.

Fiber that feeds beneficial gut bacteria; it can cause gas or bloating, so avoid large amounts just before exercise.

Fiber supports regular digestion and feeds gut bacteria; large amounts shortly before exercise can cause stomach upset.

An adaptogenic herb with good evidence for reducing stress and improving sleep at 300–600mg of standardized extract; lower doses are less studied.

An adaptogenic herb studied for fatigue and stress; results for exercise and mental performance are mixed.