For Fueling Endurance Training
If you’re heading out for a long-haul run or want to put in overtime at the gym, you need to fuel your body’s ability to go and go and go. Supporting endurance performance is definitely both an art and a science (just ask any marathoner who’s bonked or been struck by the trots mid-race), so be prepared to experiment! Get started with the following endurance training staples.

1. Electrolytes
Both Michels and Wilson agree that electrolytes are pretty much nonnegotiable for anyone exercising for extended periods of time. “Electrolytes are required for many body processes, including conducting nerve impulses, contracting muscles, and regulating fluid balance,” Michels explains. “We lose electrolytes through sweat, so replacing these nutrients becomes vital during long bouts of exercise.”

Read More: Signs You Might Actually Need More Salt In Your Diet

Since we can lose up to 500 milligrams of sodium per cup of sweat we produce, it’s the top priority for any endurance athlete, according to Michels. Beyond that, we lose the most chloride, then potassium, then magnesium, and then finally calcium.

While the thought of loading up on salt might not sound like the healthiest thing to do, in this case, it is! Michels recommends looking for an electrolyte formula that contains between a 2:1 and 3:1 ratio of sodium to potassium. A couple of solid options: XTEND Healthy Hydration powder and Liquid IV Hydration Multiplier Electrolyte Drink Mix.

2. BCAAs
The branched-chain amino acids (which are leucine, isoleucine, and valine) are famous for their roles in muscle performance and recovery. Instead of being processed in the liver like other amino acids, the BCAAs skip that step and make a beeline for your muscles, where they jumpstart the process of building muscle (called muscle protein synthesis) and can even help produce cellular energy to keep your body firing on all cylinders. You need them to support healthy muscle contractions, says Wilson.

Since our body can’t produce the BCAAs on its own and because they become depleted during longer bouts of exercise, endurance athletes need to restock their bodies on these important aminos in order to continue performing and to recover properly, suggests Michels.

Your move: Plan to incorporate three to five grams of BCAAs into your endurance fueling plan, Wilson suggests. Check out BodyTech BCAAs + Glutamine powder, which provides four grams of the BCAAs plus two grams of glutamine, an amino acid known to help ward off muscle breakdown.

3. Carbohydrates
This will come as no surprise to long-distance devotees, but carbs are a must if you want to keep truckin’ without hitting the wall. “Our quickest energy source is carbohydrates so, naturally, most endurance athletes use a carbohydrate fueling method,” Michels explains. “The general rule of thumb is that endurance athletes need between 30 and 60 grams of carbohydrate per hour after 60 to 90 minutes of exercise.” While you could pack actual food with you, many athletes opt for drink powders, gels, chews, and other supplements specifically formulated to provide that jolt of energy endurance fanatics need when they’re on the move.

Michels recommends trying out a few different options in order to figure out what gives you maximum energy with minimum digestive upset. A few of her go-to’s: HD Muscle CarbHD Performance + Recovery powder, GU Energy Gels, and Honey Stinger Organic Energy Chews.

For General Fitness
If you keep your exercise routine pretty casual and simply want to feel as healthy and strong as possible for as long as possible, your supplement priorities are all about longevity! For this crew, the experts recommend thinking holistically about how you can support an active lifestyle for years to come.

1. A Protein Powder Or Meal Replacement Shake
The right nutrition goes a long way in keeping you moving (and feeling good doing it). That’s why the experts recommend adding a protein powder or all-in-one shake to your daily routine. “Dietary proteins help promote a variety of health benefits including muscle recovery, satiety, and healthy weight management,” explains Wilson.

If you’re simply looking for an extra boost throughout the day or after a workout, stick with a simple protein. “Protein powders such as whey protein—in a dosage of 15 to 30 grams—are usually the most popular and effective for general health,” Wilson suggests. And if whey isn’t your jam for any reason, you can opt for a plant-based protein such as KOS Organic Plant Protein or GHOST Vegan Protein.

That said, if you want to round out your overall nutrition or sometimes skip out on sit-down meals, a meal replacement (or “all-in-one”) shake might be your best bet. “These options include whole food ingredients such as plant-based protein, fiber, antioxidants, and other vital nutrients for an easy way to cover baseline nutrient needs to support general health and fitness,” explains Michels.” She loves the plnt brand Organic Vegan All-In-One Shake.

2. Collagen
Collagen has become a popular supplement amongst people with a wide variety of health, fitness, and beauty goals—and it makes sense that it’s such a multitasker considering collagen is the most abundant protein in the body. “It helps to provide structure to the bones, ligaments, tendons, joints, muscles, hair, skin, nails, eyes, blood vessels, and gut,” Michels says.

Because of its roles in the tissues that make up our joints and muscles, collagen has become a gym-goer’s staple. It’s also important to note here that our collagen production naturally decreases as we age, which makes supplementing with the stuff especially beneficial for anyone who wants to maintain a high degree of health and fitness throughout their entire life, according to Michels.

Read More: 6 Delicious Drinks To Make With Flavored Collagen Powders

The Vitamin Shoppe brand Multi-Source Collagen is a versatile option you can add to your coffee, post-workout shakes, soup recipes, and more. Primal Kitchen’s Collagen Fuel, meanwhile, comes in a couple of satisfying flavors for those looking for something with a little extra pizazz.

3. Something To Support Calm
While supplements that support relaxation and a healthy stress response might not seem like top priorities for fitness, hear us out on this one. Ultimately, exercise is a stressor on your body—and your workouts are only as good for you as you are able to hit the gym with decent energy and recover well. For that reason, Wilson suggests that incorporating something to promote a sense of calm can really move the needle for anyone trying to survive the hustle and bustle of daily life and stay fit while doing it.

“In our ever more demanding society, stress management is vital,” he says. There are a number of different herbs and nutrients you can take in supplement form to throw your body a bone here, but his top three are the adaptogenic herb ashwagandha, the mineral magnesium, and the amino acid l-theanine. Try 100 to 300 milligrams of ashwagandha (which has proven highly effective at promoting healthy cortisol and stress levels), 100 to 400 milligrams of magnesium (the glycinate and citrate forms are a favorite for helping you chill), and/or 100 to 200 milligrams of l-theanine (which is what makes a cup of green tea oh so soothing).

A few solid product options: Vthrive by The Vitamin Shoppe KSM-66 Ashwagandha, Natural Vitality Calm Magnesium Powder, and The Vitamin Shoppe brand L-Theanine.

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