Performance aids
Caffeine
A credible endurance aid with individual tradeoffs.
Situation-dependent: rehearse benefit and sleep cost.
Evidence: Moderate
ULTRA SCIENCE
Supplements
Evidence, tradeoffs and reasons to skip a product. Ingredient effects and product purity are separate questions.
7 answers
Performance aids
Creatine monohydrate
A strength aid is not automatically an ultra aid.
Situation-dependent for strength; no established general ultra benefit.
Evidence: Moderate
Performance aids
Nitrate / beetroot
Possible benefits do not establish an ultra-race effect.
Potentially useful; ultra translation uncertain.
Evidence: Limited
Performance aids
Beta-alanine
Short hard efforts are not an ultramarathon.
Probably unnecessary for ultra performance.
Evidence: Limited
Micronutrients
Magnesium
Treat an actual nutritional issue, not a performance promise.
Probably unnecessary for performance; deficiency is a different question.
Evidence: Limited
Micronutrients
Iron: assess before supplementing
An essential nutrient with a professional-care boundary.
Situation-dependent: only for an assessed need.
Evidence: Moderate
Recovery products
Omega-3 / fish oil
Nutrition relevance exceeds certainty about ultra performance.
Insufficient evidence for a reliable ultra-performance benefit.
Evidence: Limited
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How this library grows
This is an initial selection from an expandable inventory. Unpublished candidates are research gaps, not recommendations. Priorities combine decision impact, evidence, relevance, coverage gap and actionability.
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