Beetroot Pro® · Performance Lab
Endurance360
14-Day Loading Plan
Endurance360 requires 14 days of daily dosing (5 capsules every morning with food) to fully saturate creatine phosphocreatine stores and carnosine buffering capacity. Start the plan 14 days before your target race. Stack Beetroot Pro starting at race day minus 3, with a 2-scoop bolus 60 to 90 minutes before the gun for combined chronic and acute performance benefit.
Follow this plan starting 14 days before your target event. Full cellular saturation of creatine and beta-alanine requires consistent daily dosing across both weeks.
5 capsules daily
Take at the same time every morning with food. Do not split the dose. Do not skip on rest days.
Loading Calendar
Week 1 (Days 1-7)
- Beta-alanine tingling begins around day 2-3. It is harmless and fades by week 2.
- Take 5 capsules each morning with food at the same time every day.
- Do not skip doses. Consistency is required for full saturation.
- No acute performance change expected yet. This is the loading phase.
Week 2 (Days 8-14)
- Tingling fades as beta-alanine adapts. This is normal.
- Creatine phosphocreatine stores approaching saturation.
- First recovery signals may appear: slightly lower soreness between sessions.
- By day 14, full loading is complete. Continue at 5 capsules daily.
Stacking Plan
Adding Beetroot Pro Before Your Event
Endurance360 handles chronic adaptation. Beetroot Pro handles acute vasodilation on race morning. Combine them by timing Beetroot Pro loading 3 days before your event.
Common Questions
Endurance360 Loading: Common Questions
Full creatine and carnosine saturation requires 14 consecutive days of 5 capsules daily. Beta-alanine tingling peaks days 2-5 and fades by day 10. Continue the dose after loading to maintain stores; cycle off only during planned recovery weeks.
What if I miss a day of Endurance360 loading?
Take your dose as soon as you remember the same day. Do not double-dose the next day. One missed day will not undo loading but consistency across the full 14 days is what drives full carnosine and phosphocreatine saturation.
Will the beta-alanine tingling last the whole 14 days?
No. The paresthesia typically peaks around days 2 to 5 and fades after 7 to 10 days as your body adapts to higher carnosine levels. If it bothers you, take the dose with a larger meal to slow absorption. The tingling is harmless and is a useful signal that the dose is active.
Do I stop taking Endurance360 after 14 days?
No. Continue 5 capsules daily through your training block to maintain saturation. Creatine washes out in 4 to 6 weeks without daily dosing; carnosine takes longer but also drifts down. Take a natural break during planned recovery weeks between training cycles, not after a single 14-day loading window.
How does Endurance360 stack with Beetroot Pro on race day?
Endurance360 handles chronic adaptation (creatine phosphocreatine resynthesis, beta-alanine buffering, adaptogen cortisol regulation). Beetroot Pro handles acute vasodilation on race morning. Begin Beetroot Pro loading 3 days before the event, take a 2-scoop bolus 60 to 90 minutes before the gun, and continue Endurance360 daily as normal. The two protocols are independent and additive.
When should I start the 14-day loading plan?
Count back 14 days from your target race or hard training block. Day 1 should fall exactly 2 weeks before the event so that day 14 saturation aligns with race morning. Most athletes start the previous Sunday or Monday for a Saturday race.
Can I take Endurance360 with coffee or breakfast?
Yes. Take 5 capsules with breakfast and coffee at the same time every morning. Food improves absorption of the lipophilic components and reduces any mild GI sensitivity. Caffeine does not interfere with creatine or beta-alanine uptake.
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Beetroot Pro® Performance Lab
Not Medical Or Nutrition Advice
This calculator and the resulting plan are educational only. Endurance sports carry inherent risks and individual nutrition needs vary. Athletes should consult a qualified healthcare professional or a registered sports dietitian before applying any nutrition, hydration, or supplementation strategy, especially if you have a medical condition, are pregnant, take medications, or are training through injury. Use this information at your own risk.