Final Supplement Summary

Supplements get talked about everywhere in the endurance world — but very few actually have real scientific backing behind them.

In this episode, we break down the six very proven, very researched supplements for ultrarunners. Not based on hype. Not based on trends. Based on data, studies, and actual performance outcomes.

We also talk through:

• Why supplements are “small rocks” — and which big rocks matter far more
• How to decide whether a supplement is worth your time (and money)
• What to look for in quality, purity, and certification
• How to use supplements strategically throughout different training blocks
• The surprising category of supplements that helps both performance and cognition during long ultras
• The most common mistakes runners make with supplementation
• Practical ways to test and implement supplements without blowing up your gut or your race

Whether you’re supplement-curious or want to sharpen your performance with evidence-based tools, this episode gives you the full, honest breakdown — with zero fluff.

If you want the truth about what actually works for ultrarunning, this one’s for you.

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