Specialized products for athletes

Updated: 4.9.2026  |  Publisher: FuturePeaks.fi

You may have seen cyclists drinking a red recovery beverage after a Grand Tour stage. Elsewhere, there is talk of bicarbonate loading, caffeine, beta-alanine, or beetroot nitrates. These products can easily sound like the same performance-enhancing package, even though in reality they work in different ways and are used in completely different situations.

None of these replace sufficient energy intake, carbohydrates during performance, hydration, protein, sleep, or training. However, when the foundation is solid, a properly chosen specialty product can offer a small but athlete-relevant advantage. The International Olympic Committee's expert review also highlights caffeine, nitrate, and sodium bicarbonate among the few supplements that have good evidence for use in certain sporting situations. The benefit of beta-alanine was assessed as potential for certain performances. Read the IOC consensus statement.

Product differences in brief

1. Bicarbonate – help for buffering high-intensity performance

Sodium bicarbonate is also known as baking soda, but in a sports context, precise dosage and timing are essential. It increases blood bicarbonate concentration and the body's extracellular buffering capacity. This can facilitate the movement of hydrogen ions from working muscles into the blood when intensity is high and acidity increases rapidly.

Therefore, bicarbonate does not "remove lactic acid," nor is lactate itself the enemy. In practice, it aims to provide the ability to maintain high intensity for slightly longer. Research evidence is strongest for high-intensity performances lasting about 30 seconds to 12 minutes, as well as for repeated sprints. For a cyclist, the use case might be a short time trial, a track race, a steep climb, or a race featuring repeated attacks. Bicarbonate has also been studied extensively in rowing, swimming, running, and combat sports.

In studies, a typical single dose has been about 0.2–0.3 grams per kilogram of body weight, 60–180 minutes before performance. This is a large amount, and abdominal bloating, nausea, or diarrhea can ruin a competition. Therefore, bicarbonate should not be tried for the first time at an important event. Dosage, timing, and product form must be tested during training.

There is a clear difference in product forms. With Nduranz Bicarb capsules, the amount can be dosed in grams, whereas Nduranz Nrgy Drink Bicarb 45 combines 45 grams of carbohydrates and 5 grams of sodium bicarbonate in one serving. Therefore, products should not be compared based on the name alone; always check the actual amount of bicarbonate and the manufacturer's usage instructions.

The ISSN position stand on sodium bicarbonate compiles the research evidence, dosage, and most common stomach symptoms.

2. Caffeine – more than just a boost in energy

Of these products, caffeine is the most familiar and one of the best-studied substances for supporting performance. It does not provide energy as calories, but it affects the central nervous system, can increase alertness, and may reduce perceived exertion. The same speed or intensity may feel slightly easier, which helps especially as fatigue increases.

Small to moderate benefits have been observed with caffeine in areas such as endurance, muscular endurance, strength, sprints, and attentiveness. Studies often use 3–6 milligrams per kilogram of body weight about an hour before performance, but benefits can be seen with smaller amounts as well. A larger dose does not automatically mean a better result, and very large doses increase side effects.

In long performances, caffeine can also be taken later when fatigue starts to set in. In such cases, small, precisely stated doses are practical. For example, an Nduranz caffeine capsule contains 50 milligrams of caffeine, and the 4Endurance 2:1 Jelly Bar+ contains 50 milligrams of caffeine as well as 20 grams of carbohydrates.

With caffeine, you must calculate the total from coffee, energy drinks, gels, bars, sports drinks, and capsules. For sensitive users, even a small dose can cause restlessness, heart palpitations, or stomach symptoms. Caffeine taken late can also impair sleep and thus recovery. According to the EFSA, a single dose of up to 200 milligrams and a total of up to 400 milligrams per day do not cause safety concerns for a healthy adult, but individual sensitivity varies, and even 100 milligrams can affect some people's sleep. The limit is lower for pregnant and breastfeeding women. Read the EFSA caffeine summary.

The ISSN position stand on caffeine covers performance, doses, and individual differences.

3. Beta-alanine – not a quick boost, but a project spanning weeks

Beta-alanine is easily confused with a pre-workout stimulant because it can cause tingling on the skin. However, the tingling does not mean that performance has improved at that exact moment. The actual effect of beta-alanine is based on the fact that regular use gradually increases the muscle carnosine content. Carnosine participates in the muscle's internal acidity buffering.

In studies, beta-alanine has generally been used at 4–6 grams per day for at least 2–4 weeks. The clearest benefit has been observed in high-intensity performances lasting about 1–4 minutes. In some studies, benefits have been seen in longer performances, up to about 25 minutes, but in long, steady-state endurance exercise, the results are not as consistent.

Beta-alanine may be of interest to, for example, a track cyclist, rower, middle-distance runner, or an athlete whose training includes long, hard intervals. It may also be relevant for a road or mountain cyclist if the decisive parts of the race are multi-minute hard climbs or repeated efforts.

Nduranz Beta-Alanine contains 800 milligrams of beta-alanine per capsule, which makes it easier to split the daily dose. Dividing into smaller doses can reduce the harmless but sometimes unpleasant tingling.

The ISSN position stand on beta-alanine compiles the research evidence regarding usage periods and the duration of various performances.

4. Nitrates – the effectiveness of beetroot depends on the actual nitrate content

Dietary nitrate is converted in the body first into nitrite and then into nitric oxide. Nitric oxide participates in regulating blood flow and muscle function, among other things. In studies, nitrate has in some situations reduced oxygen consumption during exercise at the same work intensity and supported performance.

However, the benefit is not guaranteed for everyone. In well-trained, top-level endurance athletes, the effect often appears smaller than in recreational or moderately trained individuals. The dose also matters. Studies usually use about 350–500 milligrams of nitrate 2–3 hours before performance or the same daily dose for several days. The milligram amount of beetroot extract is not the same thing as the milligram amount of nitrate, so when evaluating a product, it is worth looking for the specifically stated nitrate content.

Oral bacteria are an important part of the conversion of nitrate to nitrite. Strong antibacterial mouthwash used right at the time of nitrate consumption can therefore impair the intended effect.

Redder Nitrate Gel makes estimating the dose easier than usual: one 90-gram sachet contains 400 milligrams of nitrate, which falls into the 350–500 milligram range typically used in studies. The gel contains 93.5 percent Finnish beetroot juice concentrate, is vegan, and is consumed as is. The manufacturer's instruction is one sachet 2–6 hours before training or competition. The product and your own suitable timing should still be tested during training before an important start.

4Endurance Nitrates+ is a capsule alternative that combines beetroot, red spinach, and arugula extracts, as well as L-arginine. However, its total nitrate content is not stated in the current product information, so the product cannot be directly compared to the nitrate doses used in studies based solely on the amounts of plant extracts.

The Australian Institute of Sport's nitrate guide discusses studied doses, timing, and the effect of mouthwashes.

5. Cherry Power+ – the red drink is above all a recovery product

When a professional cyclist drinks a red beverage after a stage, it is often a recovery drink containing tart cherry or other polyphenol-rich plant extracts. The idea is not to provide the same kind of immediate boost as caffeine, but to support recovery from intense strain and the next performance.

4Endurance Cherry Power+ contains standardized tart cherry, elderberry, and grape seed extracts. According to the manufacturer, one serving contains 600 milligrams of polyphenols and 100 milligrams of anthocyanins.

Research evidence regarding tart cherry products is promising but variable. A 2026 review of 19 studies found potential benefits regarding certain results representing muscle strength recovery and inflammatory response. However, no consistent effect was observed on muscle soreness or all other indicators of recovery, and the certainty of evidence was assessed as very low to moderate. Additionally, a large portion of the studies have been conducted with tart cherry juice or concentrate, so the results cannot be applied directly to every different plant extract mixture. Read the 2026 systematic review.

In practice, such a product is most interesting before an unusually demanding competition, in a multi-day event, or during a training block where the next high-intensity session comes quickly. The manufacturer recommends starting the use of Cherry Power+ at least three days before an important competition and taking it after training. Still, it does not replace carbohydrates, protein, fluids, or sleep.

Cherry Power+ is not recommended for those using medication that affects blood clotting or for individuals with a blood clotting disorder. Always follow the product's warnings and ask a healthcare professional about suitability if necessary.

Which of these should you choose?

The choice should be made based on what is limiting you in your own sport or performance.

• If the goal is a single high-intensity, multi-minute performance or repeated sprints, bicarbonate may be an acute product worth considering.
• If preparing for similar high-intensity performances over several weeks, beta-alanine may be suitable for long-term use.
• If alertness and perceived exertion become a problem in a long competition, caffeine is often the most practical option.
• If the goal is to support a 4–30 minute endurance performance or repeated hard efforts without a stimulant, a precisely standardized nitrate product, such as Redder gel containing 400 milligrams of nitrate, may be worth trying.
• If the challenge is recovery from an intense training block or consecutive competition days, Cherry Power+ is better suited for this goal than as an immediate performance product.

You should not start all products at the same time. Try one variable at a time during training, record the dose, timing, stomach function, sleep, and your own experience, and, if possible, compare them to similar training sessions without the product. This is how you will find out if a product brings real benefit to you personally.

Remember the competitive athlete's responsibility

A dietary supplement may contain a prohibited substance, even if it is not listed on the packaging labels. The Finnish Center for Integrity in Sports (FINCIS) reminds us that the responsibility for the product used always lies with the athlete. Competitive athletes should carefully assess the need for dietary supplements and favor reliable manufacturers and batch-tested products. Read the FINCIS supplement guide.

Summary

Specialty products can offer a small extra, but only in the right usage situation. Caffeine has a rapid effect, bicarbonate is meant for buffering high-intensity work, beta-alanine requires weeks of use, for nitrates the actual nitrate dose is what matters, and Cherry Power+ primarily belongs to products that support recovery.

Therefore, the best product is not the one with the longest list of ingredients, but the one whose purpose matches the requirements of your own sport and whose effectiveness has been tested in training.

Frequently asked questions about specialty sports products

Which specialty product is suitable for an endurance athlete?

It depends on the requirements of the performance. Caffeine can be suitable for supporting alertness in long performances, nitrate is usually used before endurance or high-intensity performance, and bicarbonate is of particular interest when the competition has short, hard segments or repeated attacks. Cherry Power+ is more related to recovery than immediate performance.

When is bicarbonate taken?

In studies, sodium bicarbonate has typically been used about 60–180 minutes before performance or as a split loading protocol. The suitable dose and timing must always be tested in training, as a large dose can cause stomach symptoms.

How long does beta-alanine need to be used?

Beta-alanine is not a one-off quick boost. In studies, it has generally been used daily for at least 2–4 weeks, as the effect is based on a gradual increase in muscle carnosine levels.

Is Redder Nitrate Gel the same thing as regular beetroot juice?

In both cases, the nitrate is derived from beetroot, but the nitrate content of regular beetroot juice can vary. In Redder Nitrate Gel, the amount is standardized to 400 milligrams of nitrate per 90-gram pouch, making the dosage easier to estimate.

Can caffeine, nitrate, and other specialty products be used together?

Combining multiple products does not automatically improve the result. First, try each product separately during training and evaluate the dosage, timing, stomach response, and effect on sleep. If combining products, the overall plan must be designed so that any drawbacks do not negate the potential benefits.

Read also

• Which energy gel should you choose? A comparison of FuturePeaks energy gels
• How many carbohydrates per hour during a marathon and other endurance sports?
• Protein requirements for endurance athletes

Sources

• IOC consensus statement: dietary supplements and the high-performance athlete
• ISSN position stand: sodium bicarbonate and exercise performance
• ISSN position stand: caffeine and exercise performance
• EFSA: Caffeine
• ISSN position stand: beta-alanine
• Australian Institute of Sport: Dietary nitrate / beetroot juice
• Tart cherry juice and exercise recovery: systematic review and meta-analysis (2026)
• SUEK: Dietary supplements