Management Summary

This supplement master plan is aimed at older endurance athletes who train regularly and want to maintain or improve their performance in the long term. The focus is not on short-term effects, but on a structured, sustainable approach.

The plan is based on four equally important pillars: energy, performance, regeneration and mental stability. Regeneration in particular plays a central role, as training adaptation, performance development and injury prevention do not take place during exercise, but during recovery.

The dietary supplements used are deliberately reduced to a few, well-documented active ingredients. They are not considered in isolation, but as a coordinated system that differs depending on the training phase. Normal training weeks, intensive phases and competition preparation require different focuses and dosages.

A special focus is placed on the competition phase: substances that support regeneration such as curcumin are reduced or discontinued in good time, while performance-relevant supplements such as beta-alanine are built up at an early stage. The aim is to ensure maximum performance on the day of the competition without unnecessary interventions.

The master plan is not intended as a rigid scheme, but as a practical guide. It is intended to enable athletes to use supplements in a targeted, conscious manner and in harmony with training, recovery and individual tolerance.

Why supplements play an important role in endurance sports

The body of an endurance athlete works under constant stress. Every hour of training creates micro-injuries in the muscles, strains the immune system and challenges the heart and metabolism. With increasing age, recovery times become longer and the body reacts more sensitively to stress, lack of sleep and overload. Food supplements can help to cushion these strains, support regeneration and increase or at least maintain long-term performance.

The most important supplements

Omega-3

Omega-3 fatty acids have an anti-inflammatory effect and support the heart, joints and fat metabolism. For endurance athletes, this means less stiffness, faster recovery and a robust cardiovascular system.

reduces inflammation
improves heart health
Accelerates regeneration after long sessions
helps with fat metabolism
Makes muscles more supple

Vitamin D3 + K2

Vitamin D3 strengthens muscles, the immune system and energy levels. K2 ensures that calcium is incorporated into the bones. Both substances work together and are indispensable, especially from the age of 50.

Strengthens muscles
Supports the immune system
K2 protects blood vessels and strengthens bones
raises energy levels

Creatine

Creatine increases the energy reserves of the muscles and improves strength peaks. It also helps to maintain stable performance in the endurance area. It also supports the brain and reduces mental fatigue.

Higher force peaks (acceleration)
better endurance performance
Improves muscle quality – especially from 50
supports the brain and reduces mental fatigue

Whey protein

Protein is the building material of the muscles. Whey protein provides quickly available amino acids and accelerates regeneration after training.

builds up muscles
maintains muscle mass
Accelerates regeneration
prevents drops in performance

Magnesium bisglycinate

This form of magnesium relaxes the muscles, improves sleep and supports the heart. It is well tolerated and particularly effective.

Muscle relaxation
deeper sleep
calmer heart
fewer cramps
Faster regeneration

Magtein

Magtein, a special form of magnesium, acts directly in the brain. It promotes calmness, focus and deep sleep – ideal during intensive training phases.

acts in the brain
Improves focus
Promotes deep sleep
Reduces mental fatigue
Helps in times of stress

Ashwagandha

Ashwagandha lowers the stress hormone cortisol, improves sleep and strengthens mental resilience. It is a natural stress regulator.

calms the nervous system
lowers cortisol
Improves sleep quality
Supports regeneration
Helps with psychological stress

Ginger

Ginger has a natural anti-inflammatory effect, promotes blood circulation and strengthens the immune system. A daily ginger shot is an excellent basic relief for the body.

naturally anti-inflammatory
Supports the stomach and intestines
Improves blood circulation
strengthens the immune system
Gentle natural pain reduction

Curcumin + piperine

Curcumin is the active component of the curcuma root. A concentrated curcumin extract is therefore used in food supplements, usually combined with piperine for better absorption.

Curcumin is highly anti-inflammatory, especially in combination with piperine, which significantly improves absorption. Ideal in intensive training weeks for faster regeneration.

Strongly anti-inflammatory
Booster in hard weeks
Supports joints
Accelerates regeneration
Piperine increases absorption many times over

Curcumin in the competition phase

Curcumin has a strong anti-inflammatory effect and is therefore useful during training and intensive weeks. In the immediate competition phase, however, this effect is counterproductive, as it inhibits the hormonal activation of inflammatory and stress reactions (adrenaline, cortisol), which are part of maximum performance development.

Recommendation: Discontinue curcumin 3-5 days before the competition and do not take it on the day of the competition. The dosage should already be reduced during the tapering week.

Curcumin offers no performance-enhancing benefits on race day and can slightly dampen muscular tension and race focus in sensitive athletes. It is therefore used specifically for regeneration – not for the competition itself.

How ginger and turmeric work together

Ginger serves as a daily basic anti-inflammatory and provides continuous support for the body. Curcuma with piperine, on the other hand, is a powerful regeneration turbo that is particularly effective during intensive weeks. Together, they inhibit inflammation, promote regeneration and are gentle on the stomach and liver. They do not replace medication, but support the body in a natural way.

Electrolytes

Replace what you lose when you sweat
protect the heart and circulation
prevent cramps

Beta-alanine – When to start (competition preparation)

Beta-alanine is not an acute supplement, but works via the slow build-up of carnosine in the muscles. This process takes time. In order for beta-alanine to develop its full effect in competition, it must be taken early on.

Recommended start time

6-8 weeks before the main competition

During this period, the carnosine level in the muscle rises sufficiently to effectively buffer the hyperacidity during intensive exertion between 1 and 4 minutes. It is precisely this range that is crucial for track races such as scratch or 2,000 m (~2.5 minutes).

Revenue principle

Daily intake
3.2-6.4 g per day
divided into several small portions; reduces tingling
Time of day is not decisive

Important

No additional benefit from taking it on the day of the competition
No dosing during the race week
Consistency is crucial, not timing

Note

If you start taking it less than four weeks before the competition, the effect is limited. Beta-alanine is of little benefit if you prepare at very short notice.

Why this combination works

Many of these supplements do not work in isolation, but reinforce each other. Ginger and turmeric together form a powerful combination against inflammation. Omega-3 and vitamin D3 have a synergistic effect on the metabolism and immune system. Magnesium, ashwagandha and magtein form an ideal trio for better sleep, mental calm and deep regeneration. Creatine and protein have a positive effect on strength, energy and performance, especially in older athletes.

Improves regeneration
Reduces inflammation
protects muscles and joints
supports the heart and brain
Improves sleep quality
Reduces mental stress
Increases energy under load
maintains muscle mass
supports fat burning
Natural and well tolerated

Why different training phases require different dosages

Everyday life (10-12 hours of training per week)

In normal training weeks, the focus is on basic care. The aim is to keep the body stable and ensure a constant ability to regenerate. Anti-inflammatories such as ginger are usually sufficient here.

Goal: Basic regeneration & health
moderate inflammation → ginger is sufficient
Sleep & recovery → magnesium + ashwagandha
Energy & heart → Omega-3, vitamin D, creatine
Joints & muscles are stabilized
No high doses so as not to oversupply the body

Intensive weeks (up to 20 hours of training per week

In weeks with higher training loads, more micro-inflammations occur. The body needs more support, especially with curcuma, additional electrolytes and more consistent regeneration measures. Sleep plays a major role here.

Goal: speed up recovery & protect the body
more training stress → more inflammation
Immune system under greater strain
Sleep more crucial
more muscle damage
more mental stress
Curcuma + piperine supplement as a turbo
slightly higher protein intake & omega-3

8-week competition phase

This phase is designed to increase performance. In the first six weeks, the load is increased, while targeted supplementation maximizes recovery. Week seven is used for tapering, and in the race week only what the body knows well is taken – no experiments.

In this phase, beta-alanine is used to effectively buffer acidosis on the day of the competition during intensive exertion lasting between 1 and 4 minutes.

Goal: increased performance & best possible regeneration
Weeks 1-6: hard training phase → maximum recovery required
Week 7: Tapering → Reduce inflammation, store energy
Week 8: Competition → no experiments
More magtein for sleep
Curcuma reduced, not on the day of the competition
Creatine & electrolytes constant
Ginger stabilizes digestion & immune system

Weeks 1-6 (hard build phase)

All basics constant
Curcuma + piperine after intensive sessions
Magtein more often → Deep sleep = increased performance
Protein after each unit

Week 7 (Tapering)

Reduce inflammation → Curcuma
plenty of sleep, magnesium & omega-3 stable
Creatine constant

Week 8 (race week)

No experiments
Only take what your body knows
Curcuma not shortly before or on the day of the competition

Why the whole thing works

The combination of supplements described covers the three cornerstones of athletic performance: energy, recovery and mental stability. Used correctly, it enables harder training, faster recovery and long-term performance development – regardless of age.

Improves regeneration
Reduces inflammation
protects muscles and joints
supports the heart and brain
Improves sleep quality
Reduces mental stress
Increases energy under load
maintains muscle mass
supports fat burning
Natural and well tolerated

Shopping list

Creatine Monohydrate, Sponser
Whey Isolate 94, Sponser
Beta-Alanine, Sponser
Magnesium bisglycinate, Sunday Natural
Ashwagandha KSM-66, Sunday Natural
Omega 3 Complex, Sunday Natural
Magnetin complex, Sunday Natural
D3 + K2 Mk7 2500IE, Sunday Natural
Curcuma Forte 23000 with piperine, Sunday Natural
Ginger concentrate, Bens Ginger

Supplement master plan

Everyday life – Normal training weeks (12-14 h)

Supplement	Dosage	Time
Omega-3 (Sunday Natural)	1 capsule (600 mg EPA/DHA)	In the morning
Vitamin D3 + K2 (2,500 IU)	1 drop	In the morning
Creatine monohydrate	5 g	In the morning or after training
Ben’s Ginger Ginger Shot	2 cl	In the morning
Whey Isolate	20-30 g	After training
Electrolytes	1 portion	During >1 h training
Magnesium bisglycinate	200-400 mg	Evening
Ashwagandha KSM-66	600-750 mg	Evening
Magtein	1 portion	Evenings, 2-3×/week

Intensive weeks – 15-17 h training

Supplement	Dosage	Time
Omega-3 (Sunday Natural)	1 capsule (600 mg EPA/DHA)	In the morning
Vitamin D3 + K2	1 drop	In the morning
Creatine monohydrate	5 g	In the morning / after training
Ben’s Ginger	2 cl	In the morning
Whey Isolate	20-30 g	After training
Electrolytes	1 portion	During >1 h training
Curcumin + piperine	1 capsule (500 mg)	After intensive training
Magnesium bisglycinate	200-400 mg	Evening
Ashwagandha KSM-66	600-750 mg	Evening
Magtein	1 portion	Evenings, 3-4×/week

8-week competition phase – preparation for UCI Masters Worlds

Supplement	Dosage	Time
Omega-3	2 capsules (1200 mg EPA/DHA)	In the morning
Vitamin D3 + K2	1-2 drops	In the morning
Creatine monohydrate	5 g	In the morning
Ben’s Ginger	2 cl	In the morning
Whey Isolate	20-30 g	After each unit
Electrolytes	1 portion	During >1 h training
Curcumin + piperine	1 capsule	After intensive units week 6 reduced week 7 discontinue
Magnesium bisglycinate	1 capsule 200-400 mg	Evening
Ashwagandha KSM-66	1 capsule = 500 mg Recommended 600 mg	Evening
Magtein	1 portion	Evenings, 3-4×/week
Beta alanine	3.2-6.4 g per day (increase)	Spread throughout the day

Disclaimer

I have put together this combination from my own experience and many tests. I do not make money from any of the products mentioned, which is why I deliberately refrain from providing links. It is your own responsibility to take them, and if you are unsure, you should seek medical advice.