Cardio exercise is essential for heart health, weight loss, and athletic performance. The right supplements can enhance your energy, endurance and results from cardio training. If you want to get more out of your running, cycling, or HIIT workouts, consider adding these top supplements for the gym.
Beetroot Powder
Beetroot powder is rich in nitrates that boost nitric oxide levels in the body. This widens blood vessels to allow more oxygen circulation. For cardio exercise, this translates to decreased heart rate exertion, increased time to exhaustion, and more energy for extended endurance.
Take 300-500mg of beetroot powder 30-90 minutes pre-workout. Look for products that also contain antioxidants like vitamin C to further enhance nitric oxide benefits. Beetroot powder pairs perfectly with caffeinated pre-workouts too.
Beta-Alanine
When it comes to cardio, beating fatigue is crucial for better performance. The amino acid beta-alanine forms carnosine in muscles to clear lactic acid buildup. This buffers acidity levels and combats fatigue for 1-4 minute sustained cardio efforts.
Aim for 2-5 grams of beta-alanine in powder form split into multiple servings throughout the day. Take at least 1-2 grams 30-60 minutes before HIIT-style or circuit cardio training. Loading for 2-4 weeks maximizes benefits.
Sodium Phosphate
Cardio workouts longer than 60-90 minutes can deplete glycogen energy stores. Sodium phosphate helps preserve glycogen levels by supporting gluconeogenesis and reducing lactate buildup. This aids endurance, power and cardio economy.
Consume 1 gram of sodium phosphate in the 1-2 hours leading up to extended cardio sessions like cycling, running or rowing for over an hour. Make sure to stay hydrated when using sodium phosphate.
Branched Chain Amino Acids (BCAAs)
BCAAs like leucine, isoleucine and valine are essential for providing muscles with energy, decreasing protein breakdown, and aiding recovery during intense cardio. BCAAs also help reduce mental fatigue.
Take 5-10 grams of BCAAs 30 minutes before your cardio workout or sip them throughout for long-distance endurance exercise. Look for BCAA products that also contain electrolytes to help replace what’s lost through sweat.
Citrulline
This amino acid supports cardio endurance by improving oxygen utilization, clearing ammonia, and shuttleing lactic acid out of muscles. Citrulline also widens blood vessels for increased circulation benefits during exercise.
Ingest 3-6 grams of L-citrulline DL-malate or citrulline malate pre-cardio workout. Stack citrulline with nitrate-containing supplements like beetroot powder for even greater vasodilation effects.
Creatine
Known primarily as a muscle builder, creatine also enhances repeated sprint performance and post-HIIT recovery. For cardio athletes, creatine aids high-intensity intervals, muscle recovery, and mental sharpness during training.
Take 2-5 grams of creatine monohydrate powder mixed with your pre-workout meal or shake. Creatine pulls fluid into muscles so stay hydrated. Cycle creatine use by taking it for 8-12 weeks then taking a break.
Caffeine
This classic pre-workout stimulant powers you through tough cardio sessions by delaying fatigue and promoting mental alertness and focus. Caffeine mobilizes fat for fuel and enhances neuromuscular function for better performance.
Consume 150-300mg of caffeine about 60 minutes before your cardio workout. Test your tolerance first when stacking with other stimulants. Keep doses on lower end for high-intensity interval training.
Vitamin C
An antioxidant that prolongs nitric oxide effects and supports iron absorption for better oxygen circulation. Vitamin C also shortens recovery time from demanding cardio training sessions.
Take 500-1000mg of vitamin C (ascorbic acid) pre-workout or in a post-workout recovery drink. Vitamin C enhances nitric oxide benefits from nitrate supplements like beetroot powder.
Rhodiola Rosea
This adaptogenic herb enhances workout stamina, decreases fatigue, and helps the body adapt to physical stress. Rhodiola is especially useful for boosting mental energy, alertness and mood during exhausting cardio.
Take 200-600mg of Rhodiola rosea extract 30-60 minutes before cardio workouts. Start on the lower end to assess tolerance. Rhodiola pairs well with caffeine for an energy and endurance boost.
Cardio training puts major demands on the body. Using the right supplements for your sport or activity can provide that added edge to maximize performance, energy and results. Talk to your doctor before starting any new workout supplements.
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