{"id":1557,"date":"2026-01-02T11:58:56","date_gmt":"2026-01-02T11:58:56","guid":{"rendered":"https:\/\/the-challenge.ch\/supplement-master-plan\/"},"modified":"2026-01-02T12:08:57","modified_gmt":"2026-01-02T12:08:57","slug":"supplement-master-plan","status":"publish","type":"post","link":"https:\/\/the-challenge.ch\/en\/supplement-master-plan\/","title":{"rendered":"Supplement master plan"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Management Summary<\/strong><\/h2>\n\n<p>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. <\/p>\n\n<p>The plan is based on four equally important pillars: <strong>energy, performance, regeneration and mental stability<\/strong>. Regeneration in particular plays a central role, as training adaptation, performance development and injury prevention do not take place during exercise, but during recovery. <\/p>\n\n<p>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.  <\/p>\n\n<p>A special focus is placed on the <strong>competition phase<\/strong>: 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. <\/p>\n\n<p>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. <\/p>\n\n<h2 class=\"wp-block-heading\">Why supplements play an important role in endurance sports<\/h2>\n\n<p>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.   <\/p>\n\n<h1 class=\"wp-block-heading\">The most important supplements<\/h1>\n\n<h2 class=\"wp-block-heading\">Omega-3<\/h2>\n\n<p>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. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>reduces inflammation<\/li>\n\n\n\n<li>improves heart health<\/li>\n\n\n\n<li>Accelerates regeneration after long sessions<\/li>\n\n\n\n<li>helps with fat metabolism<\/li>\n\n\n\n<li>Makes muscles more supple<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Vitamin D3 + K2<\/h2>\n\n<p>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.  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Strengthens muscles<\/li>\n\n\n\n<li>Supports the immune system<\/li>\n\n\n\n<li>K2 protects blood vessels and strengthens bones<\/li>\n\n\n\n<li>raises energy levels<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Creatine<\/h2>\n\n<p>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.  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Higher force peaks (acceleration)<\/li>\n\n\n\n<li>better endurance performance<\/li>\n\n\n\n<li>Improves muscle quality &#8211; especially from 50<\/li>\n\n\n\n<li>supports the brain and reduces mental fatigue<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Whey protein<\/h2>\n\n<p>Protein is the building material of the muscles. Whey protein provides quickly available amino acids and accelerates regeneration after training. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>builds up muscles<\/li>\n\n\n\n<li>maintains muscle mass<\/li>\n\n\n\n<li>Accelerates regeneration<\/li>\n\n\n\n<li>prevents drops in performance<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Magnesium bisglycinate<\/h2>\n\n<p>This form of magnesium relaxes the muscles, improves sleep and supports the heart. It is well tolerated and particularly effective. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Muscle relaxation<\/li>\n\n\n\n<li>deeper sleep<\/li>\n\n\n\n<li>calmer heart<\/li>\n\n\n\n<li>fewer cramps<\/li>\n\n\n\n<li>Faster regeneration<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Magtein<\/h2>\n\n<p>Magtein, a special form of magnesium, acts directly in the brain. It promotes calmness, focus and deep sleep &#8211; ideal during intensive training phases. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>acts in the brain<\/li>\n\n\n\n<li>Improves focus<\/li>\n\n\n\n<li>Promotes deep sleep<\/li>\n\n\n\n<li>Reduces mental fatigue<\/li>\n\n\n\n<li>Helps in times of stress<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Ashwagandha<\/h2>\n\n<p>Ashwagandha lowers the stress hormone cortisol, improves sleep and strengthens mental resilience. It is a natural stress regulator. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>calms the nervous system<\/li>\n\n\n\n<li>lowers cortisol<\/li>\n\n\n\n<li>Improves sleep quality<\/li>\n\n\n\n<li>Supports regeneration<\/li>\n\n\n\n<li>Helps with psychological stress<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Ginger<\/h2>\n\n<p>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. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>naturally anti-inflammatory<\/li>\n\n\n\n<li>Supports the stomach and intestines<\/li>\n\n\n\n<li>Improves blood circulation<\/li>\n\n\n\n<li>strengthens the immune system<\/li>\n\n\n\n<li>Gentle natural pain reduction<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Curcumin + piperine<\/h2>\n\n<p>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. <\/p>\n\n<p>Curcumin is highly anti-inflammatory, especially in combination with piperine, which significantly improves absorption. Ideal in intensive training weeks for faster regeneration. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Strongly anti-inflammatory<\/li>\n\n\n\n<li>Booster in hard weeks<\/li>\n\n\n\n<li>Supports joints<\/li>\n\n\n\n<li>Accelerates regeneration<\/li>\n\n\n\n<li>Piperine increases absorption many times over<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Curcumin in the competition phase<\/h3>\n\n<p>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. <\/p>\n\n<p>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. <\/p>\n\n<p>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 &#8211; not for the competition itself. <\/p>\n\n<h3 class=\"wp-block-heading\">How ginger and turmeric work together<\/h3>\n\n<p>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.   <\/p>\n\n<h2 class=\"wp-block-heading\">Electrolytes<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Replace what you lose when you sweat<\/li>\n\n\n\n<li>protect the heart and circulation<\/li>\n\n\n\n<li>prevent cramps<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Beta-alanine &#8211; When to start (competition preparation)<\/h2>\n\n<p>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.  <\/p>\n\n<h3 class=\"wp-block-heading\">Recommended start time<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>6-8 weeks before the main competition<\/li>\n<\/ul>\n\n<p>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). <\/p>\n\n<h3 class=\"wp-block-heading\">Revenue principle<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Daily intake<\/li>\n\n\n\n<li>3.2-6.4 g per day<\/li>\n\n\n\n<li>divided into several small portions; reduces tingling<\/li>\n\n\n\n<li>Time of day is not decisive<\/li>\n<\/ul>\n\n<h5 class=\"wp-block-heading\">Important<\/h5>\n\n<ul class=\"wp-block-list\">\n<li>No additional benefit from taking it on the day of the competition<\/li>\n\n\n\n<li>No dosing during the race week<\/li>\n\n\n\n<li>Consistency is crucial, not timing<\/li>\n<\/ul>\n\n<h5 class=\"wp-block-heading\">Note<\/h5>\n\n<p>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. <\/p>\n\n<h2 class=\"wp-block-heading\">Why this combination works<\/h2>\n\n<p>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.    <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Improves regeneration<\/li>\n\n\n\n<li>Reduces inflammation<\/li>\n\n\n\n<li>protects muscles and joints<\/li>\n\n\n\n<li>supports the heart and brain<\/li>\n\n\n\n<li>Improves sleep quality<\/li>\n\n\n\n<li>Reduces mental stress<\/li>\n\n\n\n<li>Increases energy under load<\/li>\n\n\n\n<li>maintains muscle mass<\/li>\n\n\n\n<li>supports fat burning<\/li>\n\n\n\n<li>Natural and well tolerated<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Why different training phases require different dosages<\/h2>\n\n<h4 class=\"wp-block-heading\">Everyday life (10-12 hours of training per week)<\/h4>\n\n<p>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.  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Goal: Basic regeneration &amp; health<\/li>\n\n\n\n<li>moderate inflammation \u2192 ginger is sufficient<\/li>\n\n\n\n<li>Sleep &amp; recovery \u2192 magnesium + ashwagandha<\/li>\n\n\n\n<li>Energy &amp; heart \u2192 Omega-3, vitamin D, creatine<\/li>\n\n\n\n<li>Joints &amp; muscles are stabilized<\/li>\n\n\n\n<li>No high doses so as not to oversupply the body<\/li>\n<\/ul>\n\n<h4 class=\"wp-block-heading\">Intensive weeks (up to 20 hours of training per week<\/h4>\n\n<p>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.  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Goal: speed up recovery &amp; protect the body<\/li>\n\n\n\n<li>more training stress \u2192 more inflammation<\/li>\n\n\n\n<li>Immune system under greater strain<\/li>\n\n\n\n<li>Sleep more crucial<\/li>\n\n\n\n<li>more muscle damage<\/li>\n\n\n\n<li>more mental stress<\/li>\n\n\n\n<li>Curcuma + piperine supplement as a turbo<\/li>\n\n\n\n<li>slightly higher protein intake &amp; omega-3<\/li>\n<\/ul>\n\n<h4 class=\"wp-block-heading\">8-week competition phase<\/h4>\n\n<p>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 &#8211; no experiments.  <\/p>\n\n<p>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.<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Goal: increased performance &amp; best possible regeneration<\/li>\n\n\n\n<li>Weeks 1-6: hard training phase \u2192 maximum recovery required<\/li>\n\n\n\n<li>Week 7: Tapering \u2192 Reduce inflammation, store energy<\/li>\n\n\n\n<li>Week 8: Competition \u2192 no experiments<\/li>\n\n\n\n<li>More magtein for sleep<\/li>\n\n\n\n<li>Curcuma reduced, not on the day of the competition<\/li>\n\n\n\n<li>Creatine &amp; electrolytes constant<\/li>\n\n\n\n<li>Ginger stabilizes digestion &amp; immune system<\/li>\n<\/ul>\n\n<h5 class=\"wp-block-heading\">Weeks 1-6 (hard build phase)<\/h5>\n\n<ul class=\"wp-block-list\">\n<li><strong>All basics constant<\/strong><\/li>\n\n\n\n<li><strong>Curcuma + piperine<\/strong> after intensive sessions<\/li>\n\n\n\n<li><strong>Magtein more often<\/strong> \u2192 Deep sleep = increased performance<\/li>\n\n\n\n<li><strong>Protein after each unit<\/strong><\/li>\n<\/ul>\n\n<h5 class=\"wp-block-heading\">Week 7 (Tapering)<\/h5>\n\n<ul class=\"wp-block-list\">\n<li>Reduce inflammation \u2192 <strong>Curcuma<\/strong><\/li>\n\n\n\n<li>plenty of sleep, magnesium &amp; omega-3 stable<\/li>\n\n\n\n<li>Creatine constant<\/li>\n<\/ul>\n\n<h5 class=\"wp-block-heading\">Week 8 (race week)<\/h5>\n\n<ul class=\"wp-block-list\">\n<li>No experiments<\/li>\n\n\n\n<li>Only take what your body knows<\/li>\n\n\n\n<li>Curcuma <strong>not shortly before or on the day of the competition<\/strong><\/li>\n<\/ul>\n\n<h1 class=\"wp-block-heading\">Why the whole thing works<\/h1>\n\n<p>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 &#8211; regardless of age. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Improves regeneration<\/li>\n\n\n\n<li>Reduces inflammation<\/li>\n\n\n\n<li>protects muscles and joints<\/li>\n\n\n\n<li>supports the heart and brain<\/li>\n\n\n\n<li>Improves sleep quality<\/li>\n\n\n\n<li>Reduces mental stress<\/li>\n\n\n\n<li>Increases energy under load<\/li>\n\n\n\n<li>maintains muscle mass<\/li>\n\n\n\n<li>supports fat burning<\/li>\n\n\n\n<li>Natural and well tolerated<\/li>\n<\/ul>\n\n<h1 class=\"wp-block-heading\">Shopping list<\/h1>\n\n<ul class=\"wp-block-list\">\n<li>Creatine Monohydrate, Sponser  <\/li>\n\n\n\n<li>Whey Isolate 94, Sponser<\/li>\n\n\n\n<li>Beta-Alanine, Sponser<\/li>\n\n\n\n<li>Magnesium bisglycinate, Sunday Natural<\/li>\n\n\n\n<li>Ashwagandha KSM-66, Sunday Natural<\/li>\n\n\n\n<li>Omega 3 Complex, Sunday Natural<\/li>\n\n\n\n<li>Magnetin complex, Sunday Natural<\/li>\n\n\n\n<li>D3 + K2 Mk7 2500IE, Sunday Natural<\/li>\n\n\n\n<li>Curcuma Forte 23000 with piperine, Sunday Natural<\/li>\n\n\n\n<li>Ginger concentrate, Bens Ginger<\/li>\n<\/ul>\n\n<h1 class=\"wp-block-heading\">Supplement master plan<\/h1>\n\n<h2 class=\"wp-block-heading\">Everyday life &#8211; Normal training weeks (12-14 h)<\/h2>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Supplement<\/td><td>Dosage<\/td><td>Time<\/td><\/tr><tr><td>Omega-3 (Sunday Natural)<\/td><td>1 capsule (600 mg EPA\/DHA)<\/td><td>In the morning<\/td><\/tr><tr><td>Vitamin D3 + K2 (2,500 IU)<\/td><td>1 drop<\/td><td>In the morning<\/td><\/tr><tr><td>Creatine monohydrate<\/td><td>5 g<\/td><td>In the morning or after training<\/td><\/tr><tr><td>Ben&#8217;s Ginger Ginger Shot<\/td><td>2 cl<\/td><td>In the morning<\/td><\/tr><tr><td>Whey Isolate<\/td><td>20-30 g<\/td><td>After training<\/td><\/tr><tr><td>Electrolytes<\/td><td>1 portion<\/td><td>During &gt;1 h training<\/td><\/tr><tr><td>Magnesium bisglycinate<\/td><td>200-400 mg<\/td><td>Evening<\/td><\/tr><tr><td>Ashwagandha KSM-66<\/td><td>600-750 mg<\/td><td>Evening<\/td><\/tr><tr><td>Magtein<\/td><td>1 portion<\/td><td>Evenings, 2-3\u00d7\/week<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\">Intensive weeks &#8211; 15-17 h training<\/h2>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Supplement<\/td><td>Dosage<\/td><td>Time<\/td><\/tr><tr><td>Omega-3 (Sunday Natural)<\/td><td>1 capsule (600 mg EPA\/DHA)<\/td><td>In the morning<\/td><\/tr><tr><td>Vitamin D3 + K2<\/td><td>1 drop<\/td><td>In the morning<\/td><\/tr><tr><td>Creatine monohydrate<\/td><td>5 g<\/td><td>In the morning \/ after training<\/td><\/tr><tr><td>Ben&#8217;s Ginger<\/td><td>2 cl<\/td><td>In the morning<\/td><\/tr><tr><td>Whey Isolate<\/td><td>20-30 g<\/td><td>After training<\/td><\/tr><tr><td>Electrolytes<\/td><td>1 portion<\/td><td>During &gt;1 h training<\/td><\/tr><tr><td>Curcumin + piperine<\/td><td>1 capsule (500 mg)<\/td><td>After intensive training<\/td><\/tr><tr><td>Magnesium bisglycinate<\/td><td>200-400 mg<\/td><td>Evening<\/td><\/tr><tr><td>Ashwagandha KSM-66<\/td><td>600-750 mg<\/td><td>Evening<\/td><\/tr><tr><td>Magtein<\/td><td>1 portion<\/td><td>Evenings, 3-4\u00d7\/week<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\">8-week competition phase &#8211; preparation for UCI Masters Worlds<\/h2>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Supplement<\/td><td>Dosage<\/td><td>Time<\/td><\/tr><tr><td>Omega-3<\/td><td>2 capsules (1200 mg EPA\/DHA)<\/td><td>In the morning<\/td><\/tr><tr><td>Vitamin D3 + K2<\/td><td>1-2 drops<\/td><td>In the morning<\/td><\/tr><tr><td>Creatine monohydrate<\/td><td>5 g<\/td><td>In the morning<\/td><\/tr><tr><td>Ben&#8217;s Ginger<\/td><td>2 cl<\/td><td>In the morning<\/td><\/tr><tr><td>Whey Isolate<\/td><td>20-30 g<\/td><td>After each unit<\/td><\/tr><tr><td>Electrolytes<\/td><td>1 portion<\/td><td>During &gt;1 h training<\/td><\/tr><tr><td>Curcumin + piperine<\/td><td>1 capsule<\/td><td>After intensive units week 6 reduced week 7 discontinue<\/td><\/tr><tr><td>Magnesium bisglycinate<\/td><td>1 capsule 200-400 mg<\/td><td>Evening<\/td><\/tr><tr><td>Ashwagandha KSM-66<\/td><td>1 capsule = 500 mg<br\/>Recommended 600 mg<\/td><td>Evening<\/td><\/tr><tr><td>Magtein<\/td><td>1 portion<\/td><td>Evenings, 3-4\u00d7\/week<\/td><\/tr><tr><td>Beta alanine<\/td><td>3.2-6.4 g per day (increase)<\/td><td>Spread throughout the day<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\">Disclaimer<\/h2>\n\n<p>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.  <br\/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.&hellip;&nbsp;<a href=\"https:\/\/the-challenge.ch\/en\/supplement-master-plan\/\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">Supplement master plan<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1552,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[51,53],"tags":[],"class_list":["post-1557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-sports-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Supplement master plan - The Challenge<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/the-challenge.ch\/en\/supplement-master-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Supplement master plan - The Challenge\" \/>\n<meta property=\"og:description\" content=\"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. 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