Performance Supplements for Endurance Athletes: What Works (and What Doesn’t) with Vic Johnson

In episode 117 of The Eat for Endurance Podcast, I’m joined by fellow sports dietitian Vic Johnson, MPH, RDN, to break down one of the most talked-about and often misunderstood topics in the endurance world: performance supplements.

Vic works with many top trail and ultra athletes, and is an ultra runner himself, so he knows what it takes to fuel smart and optimize performance.  

We dive into the latest research and give practical tips for popular endurance supplements like caffeine, ketone esters, and sodium bicarbonate, among others. 

Our conversation will help you decide whether any of these ergogenic aids are worth your time and money. Spoiler alert: If the basics of fueling, hydration, sleep, and recovery aren’t dialed in yet, that’s where you should start!

Vic and I discuss:

• Why caffeine is the most effective supplement for endurance performance
• How sodium bicarbonate might help during hard efforts, but why it's risky
• Whether ketones live up to the hype, and why they taste like battery acid
• Other supplements like dietary nitrates, polyphenols, creatine, and collagen
• How to safely and strategically approach supplements in training
• Why the basics, including nutrition and hydration, matter most

Key Takeaways:

• Caffeine has the most consistent benefits, but dose and timing matter
• Sodium bicarb and ketone esters may help some athletes, but come with GI concerns and a steep price tag 
• Supplements are the cherry on top; focus on food, hydration, carb intake, recovery, and sleep first
• Always test out supplements in training and adjust based on tolerance 

🎧 Tune in to learn more!

Links & Resources:

• Visit Vic’s Mountain Sports Nutrition website
• Follow Vic on Instagram
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Join my Patreon community
• Get in touch at [e-mail] 

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Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

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