Mitochondria, Endurance and Joint Recovery for Ultramarathon Runners. Navigable summary table with dedicated pages, doses, timing and scientific evidence.
The foundation that covers what your diet may be missing. Multivitamins fill micronutrient gaps (vitamins + active minerals), while calcium + vit D3 protect bones and muscle function, fundamental given the repetitive impact of running.
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| Multivitamin | Micronutrient coverage; safety net | ✅ With meal (fat for vit A/D/E/K) | LE Two-Per-Day Multivitamin | $18.00 | R$1.55 | |
| Calcium + Vit D3 | Bone health; muscle contraction; immunity (D3) | ✅ With meal (carbonate requires gastric acid) | Needs Vita Calcium Carbonate + D3 | R$45.00 | R$0.75 | |
| LE Bone Restore (Ca + Mg + D3 + Boron) | $8.25 | R$1.42 | ||||
| Iron | O₂ transport (hemoglobin/myoglobin); energy; prevents anemia and fatigue | ❌ Fasted + Vit C (away from calcium/coffee) | Nutricost Iron 65 mg (ferrous sulfate) | $13.95 | R$0.31 |
Mitochondria are the "energy factories" of your cells: during long training, they do 99% of the work. These supplements optimize three fronts: ATP production (CoQ10, ALCAR, L-Carnitine), creation of new mitochondria (PQQ, Trans-Resveratrol) and protection against oxidative stress (R-ALA).
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| Coenzyme Q10 (Ubiquinol) | Mitochondrial antioxidant; ATP production | ✅ Fat required | LE Super Ubiquinol CoQ10 100mg | $37.50 | R$3.22 | |
| PQQ | Mitochondrial biogenesis; neuroprotection | Optional (with light meal) | LE Mitochondrial Energy Optimizer w/ PQQ | $29.25 | R$5.02 | |
| Trans-Resveratrol | SIRT1/AMPK activation; endothelial antioxidant | ✅ Fat recommended | LE Optimized Resveratrol Elite | $26.99 | R$2.32 | |
| L-Carnitine (L-Tartrate) | Fat transport into the mitochondria | ✅ Carbohydrates (insulin) | LE L-Carnitine 500 mg | $11.99 | R$2.06 | |
| Acetyl-L-Carnitine (ALCAR Arginate) | Cognition; brain fat burning | ❌ Fasted (3×/day) | LE Acetyl-L-Carnitine Arginate | $28.50 | R$1.63 | |
| Geranylgeraniol (GG) | Endogenous CoQ10 precursor | ✅ Full meal | Mitocondrin® | R$100.00 | R$3.33 | |
| Alpha-Lipoic Acid (R-ALA) | Amphi-soluble antioxidant; recycles others | With light meal (same combo as PQQ) | LE Mitochondrial Energy Optimizer w/ PQQ | $29.25 | R$5.02 |
Supplements with robust scientific backing to delay fatigue, preserve lean mass and improve recovery. Most require chronic use (weeks) to reach muscle saturation; a few act acutely (Bicarbonate, Citrulline pre-workout).
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| Beta-Alanine | Muscle pH buffer (carnosine) | Independent | Nutricost Beta-Alanine (powder) | $7.50 | R$0.64 | |
| Creatine (Monohydrate) | Recovery; reduces muscle damage | Independent | Integralmedica Creatine 100% Pure | R$53.20 | R$0.53 | |
| HMB | Anti-catabolic; preserves lean mass in deficit | Independent | Growth Supplements HMB | R$46.90 | R$1.56 | |
| EAA (Essential amino acids) | Muscle protein synthesis (MPS); preserves lean mass in a deficit; intra-workout support | Independent (pre/intra-workout or fasted) | Nutricost EAA Powder (30 servings) | $17.95 | R$3.08 | |
| Rhodiola Rosea | Adaptogen; modulates cortisol and central fatigue | Independent | LE Rhodiola Extract | $15.99 | R$1.37 | |
| Ashwagandha | Adaptogen; lowers cortisol; improves sleep and recovery | ✅ With a meal (~60 min before sleep) | Nutricost Ashwagandha KSM-66 600mg | $14.95 | R$0.64 | |
| L-Citrulline / Nitrosigine® | Vasodilation; arginine/NO precursor | Independent | LE NitroVasc Boost | $21.75 | R$3.73 | |
| L-Arginine + L-Ornithine | Recovery; ammonia clearance (urea cycle) | ❌ Empty stomach | LE Arginine Ornithine Powder | $18.99 | R$2.04 | |
| Sodium Bicarbonate | Extracellular buffer; blood pH | Light meal with carbs | Nutricost Sodium Bicarbonate | $9.99 | R$0.86 | |
| Maurten Bicarb System | $31.82 | R$40.97 |
The modern dual-fuel approach in ultras: carbohydrates as primary fuel, ketones to spare glycogen and support mental focus in the final hours. Strictly acute use, restricted to the race or key training sessions.
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| Exogenous Ketones (BHB) | Brain fuel; spares glycogen | Independent | Ketone-IQ (HVMN) | $30.00 | R$25.75 | |
| Carbohydrates | Primary exercise energy | — | Maurten Drink Mix 320 | $56.00 | R$20.60 | |
| Maurten Drink Mix 160 | $45.00 | R$12.88 | ||||
| Maurten Gel 100 | $52.00 | R$22.32 | ||||
| Maurten Gel 160 | $55.00 | R$23.60 |
Hydration is not just water. Sodium is lost in large amounts via sweat; magnesium is a cofactor for >300 enzymes and critical for muscle contraction. In ultras, hyponatremia kills more athletes than mild dehydration. Also includes Mg L-Threonate (the only Mg form that crosses the BBB) for cognitive function and sleep.
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| Magnesium (Glycinate + B6) | Cofactor for ATP and >300 enzymes | After meals | Magnen B6® (Marjan) | R$95.00 | R$3.17 | |
| Magnesium L-Threonate | Only Mg that crosses the BBB; cognition and sleep | Independent | LE Neuro-Mag® (Magtein®) | $31.51 | R$5.41 | |
| Electrolytes (Na+K+Mg+Ca) | Hydro-electrolyte replenishment via sweat; prevents hyponatremia | Independent; with water | Nutricost Electrolyte Complex | $22.95 | R$0.98 |
High-volume athletes live with low-to-mid systemic inflammation that hurts recovery and adaptation. Omega-3 modulates inflammatory pathways by producing resolvins and protectins, without the "off-switch" effect of NSAIDs like ibuprofen, which can blunt training adaptation.
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| Omega-3 (EPA/DHA) | Reduces systemic inflammation and DOMS | ✅ Fat required | NOW Foods Omega-3 1000mg | $7.95 | R$0.41 |
In ultras, knees absorb 3–7× body weight at every footstrike. These supplements target three complementary pathways: oral immune tolerance (UC-II), substrate for collagen synthesis in tendons and ligaments (hydrolyzed + Vit C) and inflammatory inhibition in joints via 5-LOX (Boswellia AKBA).
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| UC-II | Oral immune tolerance; cartilage | ❌ Empty stomach | Needs Vita Type II Collagen | R$90.00 | R$3.00 | |
| Hydrolyzed Collagen (Types I+II+III) + Vit C | Collagen synthesis in tendons/ligaments | Independent | LE Collagen Peptides Skin & Joints | $30.00 | R$4.98 | |
| Boswellia Serrata | Inhibits 5-LOX; joint stiffness | ✅ Fat | Nutricost Boswellia 600mg | $15.95 | R$0.46 |
Thermogenics and metabolic modulators to support fat loss without sacrificing lean mass. Modest effects on their own; they work as accelerators when diet + training are aligned, never replacing the underlying work.
| Substance | Function (summary) | Food | Evidence | Product | Price | Price/dose |
|---|---|---|---|---|---|---|
| Capsaicinoids (Capsifen®) | Thermogenic | If sensitive stomach, with food | LE Thermo Weight Control | $7.50 | R$0.64 | |
| Meratrim® | Abdominal adiposity control | ❌ Empty stomach | LE Waistline Control | $12.00 | R$1.03 |
Combined supplement cost grouped by the strength of the scientific evidence. Excludes the Race Fuel and Electrolytes / Hydration categories (acute/situational use, outside the continuous stack). For items with more than one product option, only the primary product is counted. Price = sum of each bottle's full price; Price/dose = summed daily cost.
| Evidence level | Items | Sum Price (total) | Sum Price/dose (daily) |
|---|---|---|---|
| A Strong | 4 | $36.56 | $0.54 |
| B Good | 15 | $290.31 | $6.41 |
| C Moderate | 5 | $94.73 | $2.15 |
| D Limited | 1 | $19.42 | $0.65 |
| Total | 25 | $441.02 | $9.75 |
Key pages with schedules and ready-to-apply protocols.