HOME/GOALS/ENDURANCE
GOAL ยท ๐Ÿƒ

Endurance

Sustained aerobic capacity โ€” VO2max, time to exhaustion, and lactate threshold.

PATHWAYS
5
BIOMARKERS
6
INGREDIENTS
16

How you
get there.

These biological pathways drive progress toward endurance.

established
NO
Nitric Oxide Production

NO dilates blood vessels, improving blood flow to muscles and brain.

supported
Mito Biogenesis
Mitochondrial Biogenesis

Creating new mitochondria. Increases cellular energy capacity.

established
ATP
ATP Production

ATP is the cell's energy currency. Creatine allows faster ATP regeneration.

established
FA Transport
Fatty Acid Transport

Long-chain fatty acids cannot enter mitochondria without carnitine.

established
Adenosine
Adenosine Antagonism

Adenosine makes you tired. Caffeine blocks it.

What to
measure.

Track these biomarkers to see if your progress is real.

โ†“
Systolic Blood Pressure
mmHg
<120 mmHg
โ†‘
VO2max
mL/kg/min
35โ€“55 mL/kg/min (trained adults)
โ†‘
One-Rep Max
kg
varies
โ†‘
Peak Power
watts
varies
โ†‘
Resting Metabolic Rate
kcal/day
varies by body composition
โ†“
Reaction Time
ms
200โ€“300 ms

What
helps.

amino-acid
L-Carnitine

Shuttles long-chain fatty acids into mitochondria for oxidation.

established$$
amino-acid
Acetyl-L-Carnitine

Carnitine form that crosses the blood-brain barrier. Studied for cognition and neuropathy.

supported$$
amino-acid
Creatine

The most studied sports supplement. Increases phosphocreatine stores in muscle.

established$
amino-acid
Beta-Alanine

Rate-limiting precursor to carnosine, which buffers H+ in muscle.

established$
amino-acid
L-Citrulline

Raises blood arginine and nitric oxide more efficiently than arginine itself.

established$
amino-acid
L-Arginine

NO precursor. Poor oral bioavailability โ€” citrulline is usually better.

supported$
amino-acid
Taurine

Supports cardiac function, bile acid conjugation, and neurotransmission.

supported$
stimulant
Caffeine

The most widely consumed psychoactive substance. Blocks adenosine, improves performance.

established$
stimulant
Theobromine

Milder stimulant than caffeine. Found in cocoa.

supported$
botanical
Shilajit (PrimaVie)

Fulvic acid mineral complex. Possibly effective for testosterone in hypogonadal men [citation:31].

supported$$$
mushroom
Cordyceps

Studied for exercise performance and oxygen utilization. Human data mixed.

supported$$
mushroom
Lion's Mane (Hericium erinaceus)

Stimulates NGF synthesis. Studied for cognition and nerve regeneration.

supported$$
fatty-acid
MCT Oil

Medium-chain triglycerides. Rapidly converted to ketones and energy.

supported$$
mineral
Magnesium

Cofactor in 300+ enzymes. Forms differ in bioavailability and GI tolerance [citation:27][citation:33].

established$
mineral
Iron

Oxygen transport. Supplementation helps only in deficiency.

established$
antioxidant
CoQ10 (Ubiquinone / Ubiquinol)

Electron carrier in mitochondrial ATP production. Ubiquinol is the reduced, active form.

supported$$