There are several completely natural foods and substances that can provide a measurable performance advantage in endurance sports. This article reviews which ones have the best scientific backing and how they can be used in practice before and during competition. The focus is on simple strategies with ingredients that influence energy availability, blood flow, oxygen transport, and mental sharpness. The effects are often small individually, but together they can make a noticeable difference. The conclusion is that thoughtful nutrition—planned days before the start and during the race—can enhance performance without needing to change the training itself.

Omega-3

Omega3 can, and should, be supplemented with your diet all year round, unless you're really good at eating fatty fish and nuts. At least 6-7 days before your competition, you should add 3-4 g of Omega-3 per day to your regular diet; the easiest way is through fish oil supplements in capsules or liquid form. An increased amount of EPA and DHA – the active fatty acids in Omega-3 – helps make the blood more fluid, allowing it to reach working muscles faster.

Performance boost: Reduced oxygen consumption by 7-10%.

Bicarbonate

Our beloved bicarbonate is one of the most proven performance-enhancing foods (besides caffeine and sports drinks) for endurance athletes. While it holds great potential, there's also a risk: sometimes the stomach doesn't cooperate. The problem is that few can handle an optimal dose without gut issues, which leads many to give up after an unsuccessful attempt. At the professional level, bicarbonate is used to suppress acid in the body, enhance recovery, and buffer lactic acid during performance.

If you want to try it, here's the recipe:

• 0.4 g/kg body weight per day for 3 days before the race. This equals 32 g/day for an 80 kg person.
• The intake can be spread throughout the day, for example, 8 g per meal at breakfast, lunch, dinner, and evening.
• On race day: 0.2 g/kg body weight about 3 hours before the start, i.e., 16 g for an 80 kg person. Most manage this lower dose better than a single high dose, and it continues to buffer the pH.

Carbohydrate Loading

Carbohydrate Loading

Consider it essential knowledge, but it's worth revisiting. For carbohydrate loading to be effective, it needs to supply enough energy to achieve supercompensation, where your glycogen stores are fully replenished. A proven amount is 8–12 (let's say 10) grams of carbohydrates per kg of body weight per day for 3 days before the competition. For an 80 kg person, this equates to about 800 g of carbohydrates per day. The form of carbohydrates is less important, but some should be easily consumable (drinks or easy-to-eat carbohydrate sources) to avoid a constant and uncomfortable feeling of fullness. Avoid high-fiber foods the day before the event to keep the stomach calm. (See also: runner's gut)

Performance increase: 6-10% improved performance on distances over 2 hours. Reduced mental fatigue (the brain also consumes glycogen) and better gut regulation thanks to extra fluid volume drawn into muscle cells. 

Beetroot Juice/Nitrate

The effect of beetroots is briefly summarized here. To achieve a performance-enhancing dose of nitrate, approximately 8 mmol of nitrate is needed. This equates to about 200 grams of leafy green vegetables, two Beet-It products, or around 1.5 dl RÅ Prestation4x. Intake is recommended about 3 hours before starting. Important: avoid spitting during these three hours as the conversion from nitrate to nitrite occurs in the oral cavity. It also works with 0.5–0.75 l of beetroot juice, but it can be impractical in a competitive setting.

Performance boost: 10-15% increased blood flow to the muscles, boosted power output, and improved lactate management. 

Dark Chocolate

It's not just tasty – it contains several bioactive substances. Studies on the Kuna Indians, who had significantly fewer cardiovascular diseases linked to high cocoa consumption, revealed that cocoa has positive effects on blood circulation. Research shows that consuming 70–80 g of dark chocolate (at least 70% cocoa) 2-3 hours beforehand improves blood flow to the muscles. Unlike beet juice, this effect doesn't seem to rely on increased nitric oxide levels but likely through other mechanisms that research is still exploring. That chocolate also tastes awesome is a pleasant bonus.

Performance Boost: Enhances blood flow to working muscles, better lactate management, and improved oxygen transport.

Caffeine

Dosage and timing:

• 3–6 mg/kg body weight, taken 45–60 minutes before the start.
• Caffeine reaches its maximum effect after about 1 hour and has a half-life of approximately 5 hours.

For an 80 kg athlete, 3 mg/kg corresponds to about 240 mg of caffeine. After 5 hours, approximately 120 mg remains in the blood, and after another 5 hours, about 60 mg, and so on. Caffeine breaks down slowly, and the effect lasts a long time. If the race is really long, you can take a new dose mixed in your sports drink after about 3 hours to get a new kick.

Performance boost: 3-4% better performance over time, reduced mental fatigue, and increased focus. 

Sports Drink 

During the race, it's all about fueling your performance. Our physiology hasn't changed, so the basics still apply: carbohydrates are 5-7% more oxygen-efficient compared to fats. This advantage can be used to increase speed or keep your heart rate down and endure longer. Additionally, mental fatigue is slowed once carbohydrates reach the mouth cavity – extra bonus. If you have a sensitive gut, you can get far just by rinsing your mouth with the sports drink.

Performance Boost: 19% increased performance during 2 hours of cycling compared to just water, when the sports drink was a multi-component with a 2:1 ratio between maltodextrin and fructose. With a regular sports drink with a single carbohydrate source, the performance increase was 8% compared to water. 

EXTRA: You can, of course, opt for energy gel or another carbohydrate-rich source, but a sports drink is often the easiest choice since you get both water and salts. During a run, gel and water at stations can be more convenient. Caffeine can be added during the race if it's long, but remember to take the last dose at least 30 minutes before the finish line to fully benefit from the caffeine (it takes 45–60 minutes to reach its full effect).

All these tips are fully approved and have a clear performance-enhancing effect. In studies, each tip has shown performance increases of between 3–19% in everything from a 20-minute time trial to three hours of competitive work.

In cycling terms, these effects are comparable to switching to a time trial position instead of the standard position, or changing from standard wheels to a pair of Zipp 808. These are measurable differences, and you will notice them. After all, you've fine-tuned the engine, not just made the body more aerodynamic ;).

But don't forget: you must plan your nutrition so the engine doesn't complain.

Many small streams make a mighty river.

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