The Supplements I Take as an Enduro Rider For Performance, Energy & Recovery

When you ride enduro ( or any dirtbike discipline like motocross, rally or trials) you quickly learn that the sport is far more physical than people realise. Between long race days, brutal terrain, arm pump, heat, and high heart-rate effort, your body takes a serious beating. Good nutrition is essential — and the right supplements can help keep your energy high, your hydration stable, and your recovery on track.

Below is the supplement routine I personally follow as an enduro athlete. This guide is here to help you understand what each product does so you can make informed choices. As always, speak to a dietician or medical professional before trying anything new, and never start a new supplement on race day!

Why Supplements Matter for Enduro & Motocross Riders

Training for and competing in Enduro and motocross combine endurance, strength, power, and mental focus. Because of that, supplements can play a role in improving:

• Hydration, especially during long or intense training sessions or hot race days

• Energy levels, so you avoid slumps

• Muscle recovery, reducing soreness between sessions

• Strength and control, especially in technical terrain

• Focus and reaction time, crucial for safe riding and feeling good in general!

Think of supplements as tools — not magic fixes — that support hard training, good nutrition, and proper recovery.

Here’s what I use:

1. Whey Protein / Weight Gainer – MyProtein Impact Whey Gainer

When training volume is high, I tend to lose weight quickly. For riders who burn a lot of calories through cardio, strength training, and day-long riding, a high-calorie protein shake helps maintain muscle and strength.

Why riders use it:

• Supports muscle repair after riding and gym sessions

• Helps maintain weight and energy levels during heavy training blocks

• Easy, quick nutrition between motos

• Can be blended with milk, banana, oats, peanut butter, or ice cream (during a bulk phase for smaller athletes like me)

If you gain weight easily, a lean whey protein or simply relying on whole foods might be enough.

2. Creatine – MyProtein Impact Creatine

Creatine is one of the most effective and well-researched supplements for high-intensity sports — perfect for the explosive strength and repeated effort needed in motocross and enduro riding.

Benefits for enduro & MX riders:

• Improves strength for handling the bike

• Supports quick bursts of power

• Helps reduce fatigue

• Boosts training volume in the gym

• Research suggests cognitive benefits

• I take between 6-9 grams per day

3. Electrolyte Powder – SIS GO or Similar

Hydration is one of the biggest performance factors in motorsports. Riders lose electrolytes fast through sweat, especially under gear and armour but it is also good to stay on top of hydration to ensure peak performance when training.

Why it's essential:

• Replaces sodium, potassium, and other electrolytes

• Helps maintain hydration and energy

• Reduces risk of cramping

• SIS Go Provides energy for longer sessions as it has additional carbs in the mix

• I also use electrolyte drinks during weight training, since they provide useful carbs.

4. Energy Gels & Electrolyte Tablets – SIS Isotonic

During long sessions or races, quick-access carbohydrates and electrolytes make a huge difference.

How they help:

• Rapid energy without needing water

• Helps maintain blood glucose on long rides

• Prevents mid-ride fatigue or “bonking”

• Convenient to stash in a hydration pack
  I use gels for long cardio sessions and training rides, and electrolyte tablets on race days.

5. Multivitamins & Cod Liver Oil

Multivitamins support:

• Immunity (important when training consistently)

• Energy production

• General wellbeing

Cod liver oil provides:

• Omega-3s for joint health

• Heart and brain support

• Vitamins A and D

6. Iron

If you struggle with fatigue or low energy, low iron may be a factor — especially for those with high training demands.

Why I take it:

• Supports red blood cell formation

• Improves oxygen transport

• Helps reduce tiredness

7. Vitamin B Complex

B vitamins play a big role in energy metabolism — ideal for athletes.

Benefits:

• Supports energy production

• Helps reduce tiredness

• Maintains healthy skin and hair

• Supports the nervous system

8. Vitamin D

• Supports immune function

• Helps with bone health

• Improves mood and reduces fatigue

• Works alongside calcium for stronger bones

9. Coffee

Why I use it:

• Improves focus and reaction time

• Enhances physical performance

• Helps fight fatigue during long days

• Contains antioxidants
  I usually drink 2–4 cups a day, with occasional decaf weeks to reset tolerance.

10. Lemon & Ginger Tea

Simple but great for daily digestion and inflammation support.

Benefits:

• Ginger helps with digestion and nausea

• Lemon adds vitamin C

• Supports gut comfort

• Natural anti-inflammatory properties

A slab of fresh ginger + lemon in hot water works perfectly.

11. Camomile Tea (for Sleep)

Sleep is one of the most underrated parts of training!

Why I drink it at night:

• Promotes relaxation

• Helps improve sleep quality

• Reduces stress

• Caffeine-free and gentle

Good sleep = better recovery = better training = better riding.

Final Thoughts: Consistency Over Perfection

Enduro and motocross riding puts incredible demands on the body — and the right supplements can support performance, hydration, and recovery. But don’t stress about being perfect. If I miss a day or two, I don’t worry. The goal is long-term health and consistent habits, not more stress!

If you’re experimenting with supplements, start small, test what works for your body, and always trial new products well before a race.