Three hours before hard sessions. One hour before bed.

A simple routine built around the requirements set by your training.

The Nomio protocols

Take Nomio Session start

Take Nomio 3 hours before your session for peak effect, which then holds for 4–6 hours.

Best used for intense efforts like races or hard sessions.

Take Nomio Sleep

Take Nomio 1 hour before sleeping to maximize recovery.

Intended for high effort or high volume days. Can also be used during periods of accumulating fatigue.

Take Nomio Session start Session end

2h Every 5h

For Ultra distances, Nomio can be taken and then re-dosed. After the first shot, take the next shot after 5 hours if your race or effort is longer than 6 hours.

Supports your body during high strain efforts, where your resistance is tested to the limit.

Nomio Session Guide

Nomio is intended for hard sessions, where session quality and performance matters. For easier and more low-effort sessions, Nomio is not recommended.

Taking Nomio before bed is optional, and is only recommended on especially hard days, or after longer harder efforts where you have accumulated high levels of fatigue.

See detailed instructions below.

Session type	Intensity	3h before	Before bed	Pre-session		During	Pre-sleep
	3h	2h	Every 5h	1h
Ex. “Easy” runs. “Recovery” runs. “Training” runs. 5km run. 10km run. These are training runs that should feel comfortable and done at a pace where you can hold a conversation with someone else. Nomio does not need to be taken before easy runs as the load is not strong enough. We don't recommend using Nomio before this event. You may use it for recovery after.	Low	No	No	No	No	No	Yes
Ex. 2 hour run. Long runs should be longer than your easy runs and are usually only done once per week. If the run is two hours or longer, Nomio should be taken three hours before the run. We don't recommend using Nomio before this event. You may use it for recovery after.	Low	Yes	No	No	No	No	Yes
Ex. 10 x 1000m. 5 x 2000m. 25 x 400m. Threshold interval sessions should feel somewhat hard yet controlled. Throughout the workout, lactate production and clearance are closely balanced, allowing you to sustain a relatively high intensity for an extended period. Nomio should be taken three hours before threshold sessions. We don't recommend using Nomio before this event. You may use it for recovery after.	Mid	Yes	No	No	No	No	Yes
Ex. 5 miles or 30min at a continuous pace. Tempo runs are sustained efforts faster than easy running but generally below the intensity of a true threshold session. They develop aerobic endurance, muscular endurance, and the ability to sustain a faster pace for an extended period. Nomio should be taken three hours before tempo workouts. Use Nomio 3 hours before start. You may take an extra shot one hour before bed.	Mid	Yes	No	Yes	No	No	Yes
Ex. 10 x 3min hard/1min easy. 20 x 1min hard/1min easy. Fartleks are continuous running workouts where the hard efforts feel hard but controlled and the easy efforts are at an easy run pace or slightly faster. Nomio should be taken three hours before fartlek sessions. Use Nomio 3 hours before start. You may take an extra shot one hour before bed.	Mid	Yes	No	Yes	No	No	Yes
Ex. 25km with the last 8km at marathon pace. 30km progression long run down to marathon pace. Structured long runs are longer than easy training runs and have some sort of “workout” element incorporated into the run. Nomio should be taken three hours before structured long runs. An additional shot can be taken one hour before bed post workout. Use Nomio 3 hours before start. You may take an extra shot one hour before bed.	Mid	Yes	Yes	Yes	No	No	Yes
Ex. 5 x 1000m at 5k pace. 10 x 400m at 3k pace. VO2max interval sessions are intense workouts that help increase your VO2max and improve running economy. Nomio should be taken three hours before VO2max sessions. An additional shot can be taken one hour before bed post workout. Use Nomio 3 hours before start. You may take an extra shot one hour before bed.	High	Yes	Yes	Yes	No	No	Yes
Ex. 16 x 200m hill. 8 x 400m hill. Hill repeats are faster intervals run up a hill at a pace slightly slower than what you would run for the same distance on a flat surface. Hill training is useful for developing running-specific strength, power, aerobic capacity, and muscular endurance. Nomio should be taken three hours before hill sessions. An additional shot can be taken one hour before bed post workout. Use Nomio 3 hours before start. You may take an extra shot one hour before bed.	High	Yes	Yes	Yes	No	No	Yes
Ex. 3 x 400/300/200m. 8 x 200m. 5 x 300m. Speed sessions are workouts run at mile pace or faster and should be designed with ample recovery to allow for maximum neuromuscular recruitment. Nomio should be taken three hours before speed sessions. An additional shot can be taken one hour before bed post workout. Use Nomio 3 hours before start. You may take an extra shot one hour before bed.	High	Yes	Yes	Yes	No	No	Yes

Andreas Almgren

World Championship Medalist & Multiple Record Holder

"I follow my training plan meticulously, and log all of my personal data. I've felt that Nomio allows me to train at a higher quality during my sessions, which means I get more out of my training."

Planning a week with Nomio

Day	Session	Intensity	3h Before	Before Sleep
Mon: Double Easy Run	Double Easy Run	Low	No	No
Tue: Double Threshold	Double Threshold	Mid	Yes	No
Wed: Double Easy Run	Double Easy Run	Low	No	No
Thu: Double Threshold	Double Threshold	Mid	Yes	No
Fri: Double Easy Run	Double Easy Run	Low	No	No
Sat: Race Specific Session	Race Specific Session	High	Yes	Yes
Sun: Double Easy Run	Double Easy Run	Low	No	No

Session type	Intensity	3h before	Before bed	Pre-session		During	Pre-sleep
	3h	2h	Every 5h	1h
Ex. Café ride with friends, 1–2h. Recovery rides are easy spins on the small chainring to recover from previous hard sessions and prepare for the days. Nomio does not need to be taken before recovery rides as the load is not strong enough. Example: 45–60min on a short closed circuit, typically under 2km per lap. Criteriums are short, high-intensity races on a repeated circuit. Constant accelerations out of corners mean the effort is closer to a series of anaerobic intervals than a steady race, sitting on top of a high aerobic floor. Nomio should be taken three hours before criteriums. An additional shot can be taken one hour before bed post race.	Low	No	No	Yes	No	No	Yes
Ex. 4–7h continuous ride. Long rides are the foundation of a training plan and build your endurance. They should feel easy to moderate. Nomio does not need to be taken before long rides. A shot can be taken one hour before bed post workout. Example: 20min to 1 hour solo against the clock. Time trials are sustained solo efforts at or just above threshold, with no drafting and no tactics. Pacing is everything, and the effort should be as close to evenly distributed as the course allows. Nomio should be taken three hours before time trials.	Low	No	Yes	Yes	No	No	No
Ex. 3–6 x 15min/5min. 1–2 x 30–45min. Sweet spot sessions target the zone below your anaerobic threshold, also called aerobic threshold, LT1 or low threshold. They are a good way to maximize training stimulus at a relatively low fatigue cost and should feel fairly easy and controlled. Nomio should be taken three hours before sweet spot sessions. Example: 2–5h mass start on open or closed roads. Road races are long, tactical mass-start events where the demand is a high aerobic load punctuated by repeated hard efforts on climbs, in crosswinds, and in the final. The decisive efforts usually come late, when fatigue is already high. Nomio should be taken three hours before road races. An additional shot can be taken one hour before bed post race.	Mid	Yes	No	Yes	No	No	Yes
Ex. 4–6 x 8min/2min. 2 x 20min/5min. Threshold, also called anaerobic threshold or Functional Threshold Power (FTP), is the highest power you can sustain for roughly one hour. Threshold sessions are a steady to hard but controlled effort, usually around 95–105% of FTP. Nomio should be taken three hours before threshold sessions. Example: 3–7h mass participation event, often with timed climbs or sectors. Gran fondos are long mass participation rides, ridden as a race by some and as a hard day out by others. The overall load is dominated by hours in the saddle, with the sharpest efforts coming on the timed sections. Nomio should be taken two hours before gran fondos. An additional shot can be taken one hour before bed post event.	Mid	Yes	No	No	Yes	Yes	No
Ex. 10 x 2min/2min. 2 x (5 x 4min/2min) with 5min recovery. Torque training is low cadence, high force riding, typically at around 40–60rpm. The effort should feel moderate to hard but controlled. It is useful for improving muscular strength and pedalling technique, and is performed seated, either uphill or on a stationary trainer. Nomio should be taken three hours before torque training sessions. Example: 4–12h+ on mixed surfaces. Unbound Gravel, 200 miles. Gravel races are long events on mixed surfaces, mostly ridden at a steady high-aerobic effort but broken up by hard efforts on rough sectors, climbs, and any selection in the front group. Time on the bike is often far longer than a road race of comparable status. Nomio should be taken three hours before gravel races. For long races you may take additional shots every 5 hours. An additional shot can be taken one hour before bed post race.	Mid	Yes	No	No	Yes	Yes	Yes
Ex. 4–6 x 4min/3min. 3–4 x 10min (40s on/20s off) with 5min recovery. VO2max intervals target your maximal aerobic power. They increase stroke volume and capillary density and raise the ceiling for endurance performance. Typically described as zone 5 training, at around 106–120% of FTP. They can be done as 3–8min continuous efforts or as short intervals with short rest in blocks (e.g. 40s on/20s off for 10min, repeated 3 times). Nomio should be taken three hours before VO2max sessions. An additional shot can be taken one hour before bed post workout. Example: 60–100min on a short technical mountain bike loop. XCO races are repeated near-maximal efforts over a short technical circuit, with almost no recovery between them. In physiological terms it is closer to a VO2max session performed as a race than to any road event of similar length. Nomio should be taken three hours before XCO races. An additional shot can be taken one hour before bed post race.	High	Yes	Yes	Yes	No	No	Yes
Ex. 8 x 30s/5–10min. 2 x (5 x 30s/30s) with 10min recovery. Anaerobic intervals are split into anaerobic production and anaerobic tolerance training. Production is how much power you can produce anaerobically, usually efforts of 30s to 2min with long or full recovery, focusing on high quality and high power. Tolerance is the ability to keep performing despite high levels of lactate accumulation, using similar efforts (30s to 2min) but with incomplete recovery, focusing on holding high power while fatigued and in the red zone. Nomio should be taken three hours before anaerobic interval sessions. An additional shot can be taken one hour before bed post workout. Example: 3h+ off-road mass start, often point to point. MTB marathons are long off-road races where the demand resembles a gravel race, with the added technical and muscular load of rougher terrain and more sustained climbing. Nomio should be taken three hours before MTB marathons. An additional shot can be taken one hour before bed post race.	High	Yes	Yes	Yes	No	No	Yes
Ex. 4–8 x 5–15s/5–10min. Sprints are short, explosive all-out accelerations that develop maximal power output. They can be performed in both a fresh and a fatigued state to mimic a race situation. Nomio does not need to be taken before sprint sessions. A shot can be taken one hour before bed post workout. Nomio should be taken three hours before anaerobic interval sessions. An additional shot can be taken one hour before bed post workout. Example: 60min on a short circuit with obstacles, run-ups, and dismounts. Cyclocross races are roughly an hour at very high intensity on a short circuit, with repeated dismounts, remounts, and surges. The neuromuscular and anaerobic load is high throughout, and the season runs through autumn and winter. Nomio should be taken three hours before cyclocross races. An additional shot can be taken one hour before bed post race.	High	No	Yes	Yes	No	No	Yes
Training description Racing description	Low	No	No	No	No	No	No
Training description Racing description	Low	No	No	No	No	No	No

Mads Würtz Schmidt

Traka & Unbound Champion

“I've used Nomio for all my key workouts and races, and some of my best performances have come while using it.”

Planning a week with Nomio

Day	Session	Intensity	3h Before	Before Sleep
Mon: Endurance + Heat	Endurance + Heat	Mid	No	No
Tue: VO₂max + Heat	VO₂max + Heat	High	Yes	Yes
Wed: Race Simulation + Heat	Race Simulation + Heat	High	Yes	Yes
Thu: Recovery + Heat	Recovery + Heat	Low	No	No
Fri: Recovery + Heat	Recovery + Heat	High	Yes	Yes
Sat: Easy + Heat	Easy + Heat	Low	No	No
Sun: 2 hours easy	2 hours easy	Low	No	No

Session type	Intensity	3h before	Before bed	Pre-session		During	Pre-sleep
	3h	2h	Every 5h	1h
These are training runs that should feel comfortable and done at a pace where you can hold a conversation with someone else. Nomio does not need to be taken before easy runs as the load is not strong enough. Use Nomio 2h before start to extend the performance window. A refill should not be necessary during the race under normal circumstances. A second shot 1 hour before bed is recommended.	Low	No	No	Yes	No	No	Yes
These are training runs that should feel comfortable and done at a pace where you can hold a conversation with someone else. Nomio does not need to be taken before easy runs as the load is not strong enough. (hans uses it before these runs) Use Nomio 3h before start to extend the performance window. A second shot can be taken 2 hours after the start (5 hours after the first shot). A shot 1 hour before bed is recommended.	Low	No	No	No	Yes	Yes	Yes
Ex: 12x50m strides after a session Speed sessions are workouts that are run at a hard effort and should be designed with ample recovery to allow for maximum neuromuscular recruitment. Nomio does not need to be taken before strides/hill sprints. Use Nomio 3h before start to extend the performance window. A second shot can be taken 2 hours after the start (5 hours after the first shot), and onwards every 5 hours if necessary. A shot 1 hour before bed is recommended.	High	No	No	Yes	No	Yes	Yes
Ex: 12x2min on 1 min float Fartleks are a continuous running workout where the hard efforts feel hard but controlled and the easy efforts are at an easy run pace of slightly faster. Nomio should be taken three hours before fartlek sessions. Use Nomio 3h before start to extend the performance window. A second shot can be taken 2 hours after the start (5 hours after the first shot), and onwards every 5 hours if necessary. A shot 1 hour before bed is recommended.	Mid	Yes	No	Yes	No	Yes	Yes
Ex: 10x3 minute / 6x30 second Threshold interval sessions should feel somewhat hard yet controlled. Throughout the workout lactate production and clearance are closely balanced, allowing you to sustain a relatively high intensity for an extended period. Nomio should be taken three hours before threshold sessions. An additional shot can be taken one hour before bed post workout. Use Nomio 3h before start to extend the performance window. A second shot can be taken 2 hours after the start (5 hours after the first shot), and onwards every 5 hours if necessary. A shot 1 hour before bed is recommended.	Mid	Yes	Yes	Yes	No	Yes	Yes
Ex: 3 hours with 3x10 min hard downhill Long runs should be longer than your easy runs and are usually only done once per week. If the run is two hours or longer, Nomio should be taken three hours before run. An additional shot can be taken one hour before bed post workout. Racing description	Mid	Yes	Yes	No	No	No	No
Ex: 10x45 sec / 20 min steady on flat Hill repeats are faster intervals run up a hill at a pace slightly slower than what you would run for the same distance on a flat surface. Hill training is useful for developing running-specific strength, power, aerobic capacity, and muscular endurance. Nomio should be taken three hours before hill sessions. An additional shot can be taken one hour before bed post workout. Racing description	High	Yes	Yes	No	No	No	No

Petter Engdahl

CCC by UTMB 2022 — Champion

"Nomio is the one product I rely on when preparing for demanding workouts and race-specific training."

Planning a week with Nomio

Day	Session	Intensity	3h Before	Before Sleep
Mon: Double Easy + Strength	Double Easy + Strength	Low	No	No
Tue: Long Endurance Session	Long Endurance Session	Low	No	No
Wed: Trail Tempo + Strength	Trail Tempo + Strength	Mid	Yes	No
Thu: Long Run Trail + Easy Bike	Long Run Trail + Easy Bike	Low	No	No
Fri: Threshold Session	Threshold Session	Mid	Yes	No
Sat: Long Run	Long Run	Low	No	No
Sun: Specific Session + Easy Bike	Specific Session + Easy Bike	High	Yes	Yes

Session type	Intensity	3h before	Before bed	Pre-session		During	Pre-sleep
	3h	2h	Every 5h	1h
Training description Norseman and the Xtri series. Double and triple iron events. Extreme and ultra distance races extend beyond the full distance, either through harder terrain and conditions or by multiplying the distance outright. Time on course ranges from a long day to several days. Nomio should be taken three hours before extreme and ultra distance races, and then efter 5 hours afterwards. An additional shot can be taken one hour before bed post race.	Low	No	No	Yes	No	Yes	Yes
Training description Ex: 3.8km swim / 180km bike / 42.2km run. Full distance races take between eight and seventeen hours. The intensity is well below threshold for almost the entire race, and the limiting factors are fuelling, pacing, heat, and the ability to keep running a marathon after six or more hours on the bike. Nomio should be taken two hours before full distance races. Additional shots can be taken every 5 hours for longer time efforts. A shot can be taken one hour before bed post race.	Low	No	No	No	Yes	Yes	Yes
Training description Ex: 1.9km swim / 90km bike / 21.1km run. Middle distance races take four to six hours for most athletes and are non-drafting. The effort is sustained and controlled rather than surging, and the race is usually decided by pacing and fuelling on the bike rather than by any single hard effort. Nomio should be taken two hours before middle distance races. An additional shot can be taken one hour before bed post race.	Low	No	No	No	Yes	No	Yes
Training description Ex: 2km swim / 80km bike / 18km run, totalling 100km. T100 races take roughly four hours and are non-drafting. The shorter bike and run relative to middle distance mean the whole race is held at a higher intensity, sitting closer to threshold for longer than a 70.3 does. Nomio should be taken three hours before T100 races. An additional shot can be taken one hour before bed post race.	Low	No	No	Yes	No	No	Yes
Training description	Low	No	No	Yes	No	No	Yes
Training description Ex: 1.5km swim / 40km bike / 10km run. The standard distance takes between 1.5 and two hours and is the Olympic format. It combines a sustained threshold-level effort with the repeated hard accelerations of draft-legal bike racing, followed by a 10km run off the bike. Nomio should be taken three hours before standard distance races. An additional shot can be taken one hour before bed post race.	Low	No	No	Yes	No	No	Yes
Training description ex: 750m swim / 20km bike / 5km run. Sprint races take around an hour and are raced at very high intensity throughout. The bike is draft-legal, so the effort is a series of surges in and out of packs rather than a steady solo ride, and the run is started already deep in fatigue. Nomio should be taken three hours before sprint races. An additional shot can be taken one hour before bed post race.	Low	No	No	Yes	No	No	Yes
Training description Ex: 300m swim / 5km bike / 2km run, often as a multi-race eliminator. Super-sprint races are around 30 minutes at close to maximal intensity from the gun. In eliminator format athletes race several rounds in a single day with limited recovery between them, so the neuromuscular and anaerobic load is repeated. Nomio should be taken three hours before super-sprint races. An additional shot can be taken one hour before bed post race.	Low	No	No	Yes	No	No	Yes
/ recovery run Training runs that should feel comfortable, done at a pace where you can hold a conversation with someone else. Racing description	Low	No	No	No	No	No	No
Ex: 5 miles or 30min at a continuous pace Sustained efforts faster than easy running but generally below true threshold intensity. Develops aerobic endurance, muscular endurance, and the ability to sustain a faster pace. Nomio is recommended before the session. Racing description	Mid	Yes	No	No	No	No	No
Ex: 10×1000m, 5×2000m, 25×400m Should feel somewhat hard yet controlled. Lactate production and clearance are closely balanced, allowing you to sustain a relatively high intensity for an extended period. Nomio is recommended before the session. Racing description	Mid	Yes	No	No	No	No	No
Ex: 2 hour run Longer than your easy runs and usually only done once per week. Nomio 3h before is recommended if the run is 2h or longer.* Racing description	Low	Yes	Yes	No	No	No	No
Ex: Café ride with friends, 1–2h Easy spin on the small chainring to recover from previous hard sessions and prepare for the days ahead. No Nomio is needed for this session as the intensity is too low. Racing description	Low	No	No	No	No	No	No
Ex: 4–6×8min/2min, 2×20min/5min Threshold, or Functional Threshold Power (FTP), is the highest power you can sustain for roughly one hour. A steady to hard effort, still controlled, usually around 95–105% FTP. Nomio is recommend before the session. Racing description	Mid	Yes	No	No	No	No	No
Ex: 3–6×15min/5min, 1–2×30–45min Targets the zone below your anaerobic threshold, also called aerobic threshold, LT1 or low threshold. A good way to maximize training stimulus at a relatively low fatigue cost. Should feel fairly easy and controlled. Nomio is recommended before the session. Racing description	Mid	Yes	No	No	No	No	No
Ex: 4–7h in easy pace Long continuous ride. The foundation of a training plan that builds endurance. Should feel easy to moderate. No Nomio is recommended for the session, but you may take one before bed for recovery. Racing description	Low	No	Yes	No	No	No	No
Ex: 8×400m @ 60% effort Continuous or interval-based swimming at an easy to moderate intensity. Builds aerobic endurance and prepares the body to handle longer periods of work with relatively low fatigue. No Nomio is required as the intensity is too low. Racing description	Low	No	No	No	No	No	No
Ex: 10×50m as 25m drill / 25m swim Focuses on improving technique, efficiency, body position, and feel for the water. Usually performed at low intensity with an emphasis on quality rather than fatigue. No Nomio required as the intensity is too low. Racing description	Low	No	No	No	No	No	No
Ex: 20×100m @ 80–85% effort Targets a strong but sustainable effort around lactate threshold. The effort should feel hard and controlled, with the goal of sustaining a fast pace for longer periods. Nomio is recommended before the session. Racing description	Mid	Yes	No	No	No	No	No
10×200m @ Half-Ironman effort Sits between easy aerobic swimming and threshold intensity. Develops the ability to sustain a strong, controlled pace while accumulating relatively little fatigue. Often comparable to Half-Ironman effort. Nomio is recommended before the session. Racing description	Mid	Yes	No	No	No	No	No

Jonas Schomburg

7:22 Ironman

"When I use Nomio, it feels like I always have another gear."

Planning a week with Nomio

Day	Session	Intensity	3h Before	Before Sleep
Mon: Swim + Gym + Run	Swim + Gym + Run	Low	No	No
Tue: Swim + Bike tempo + run	Swim + Bike tempo + run	Low	No	No
Wed: Run + Track + Easy spin	Run + Track + Easy spin	Mid	Yes	Yes
Thu: Swim + Bike tempo	Swim + Bike tempo	Mid	Yes	No
Fri: Swim + Bike + Run	Swim + Bike + Run	Low	No	No
Sat: Run tempo + Bike + Swim	Run tempo + Bike + Swim	Mid	Yes	Yes
Sun: Bike + Run	Bike + Run	Mid	Yes	No

Carbohydrate fuel

What it does: Supplies the carbohydrate your working muscles burn during the session.

With Nomio: Required alongside, not replaced by it. Nomio contains around 6 g of carbohydrate, roughly a fifth of a single gel, it is not a fuel source and does nothing to reduce how much you need to eat and drink. Your fuelling plan stays exactly as it is.

Timing: Nomio at −3 h. Fuel to your normal schedule before, during and after.

Electrolytes and salt tablets

What it does: Replaces sodium and other electrolytes lost in sweat.

With Nomio: Nomio contains a negligible amount of sodium, so it makes no contribution to your electrolyte plan either way. Keep your hydration protocol as it is.

Timing: Unchanged.

Caffeine

What it does: Acts on the central nervous system to reduce perceived effort and sharpen focus.

With Nomio: The two act on entirely separate systems. Caffeine on your nervous system, Nomio on how your muscles handle metabolic stress. so there's no reason to expect them to affect each other. That said, the combination itself has not been studied, so the interaction is unknown. In practice this is one of the most common pairings among athletes already using Nomio.

Timing: Nomio at −3 h. Caffeine wherever it currently sits in your routine, typically 45–60 min before.

Nitrate & Beetroot Shots

What it does: Raises nitric oxide availability, improving the oxygen cost of submaximal work.

With Nomio: Two different routes to performance benefits, with no shared mechanism, though the combination has not been studied and the interaction is unknown.

Timing: Nomio at −3 h; follow your nitrate product's instructions, usually 2–3 h before.

Sodium bicarbonate

What it does: Buffers blood pH to delay fatigue in high-intensity efforts.

With Nomio: Different mechanisms, and many athletes use both, but the combination has not been studied and the interaction is unknown.

Timing: Nomio at −3 h. Follow your bicarb protocol's own instructions.

Beta-alanine

What it does: Raises muscle carnosine over weeks of daily dosing, improving intramuscular buffering.

With Nomio: Beta-alanine is a chronic loading protocol rather than a pre-session product, so there is nothing to coordinate. It builds up in the background while Nomio does its work session by session. The combination has not been studied, so the interaction is unknown.

Timing: Beta-alanine daily as directed. Nomio at −3 h on hard days.

Creatine

What it does: Increases phosphocreatine stores, supporting repeated high-power efforts.

With Nomio: Daily creatine and session-based Nomio operate on different timescales and different systems, with no overlap we're aware of. The combination has not been studied, so the interaction is unknown.

Timing: Creatine daily, any time. Nomio at −3 h.

Ketone esters and salts

What it does: Supplies an alternative fuel substrate; effects on endurance performance remain contested in the literature.

With Nomio: No shared mechanism, but the combination has not been studied and the interaction is unknown. The more immediate concern is GI tolerance: ketones are among the harder products on the stomach, and you don't want that in the hours before a key effort.

Timing: Nomio at −3 h. Trial ketones separately in training first and follow the product's own protocol.

High-dose vitamin C †

What it does: Direct antioxidant, typically taken at 500–1000 mg or more for recovery.

With Nomio: Research suggests that at doses well beyond what food provides, vitamin C can blunt the adaptations you're training for: the stress signal from a hard session is part of what drives improvement. Nomio takes the opposite route, activating your body's own antioxidant enzymes rather than supplying antioxidants from outside. How the two behave together has not been studied. Ordinary dietary vitamin C is not the issue; large supplemental doses are.

Timing: If you use it, keep it to competition periods rather than adaptation blocks.

High-dose vitamin E †

What it does: Fat-soluble direct antioxidant, often paired with vitamin C in recovery products.

With Nomio: The same blunting research applies as Vitamin C. High doses of vitamin E, usually studied alongside vitamin C, have been shown to interfere with endurance training adaptations. The combination with Nomio has not been studied. Vitamin E also accumulates in the body, so it is less forgiving of casual high dosing than water-soluble vitamins.

Timing: If you use it, reserve it for competition periods.

Tart cherry

What it does: Polyphenol-rich concentrate marketed for muscle soreness and recovery.

With Nomio: Supplies antioxidants directly, which raises the same question about suppressing the adaptation signal from hard training, though the evidence here is more mixed than for vitamins C and E. The combination with Nomio has not been studied. Where tart cherry may earn its place is a congested race schedule, where turning around quickly matters more than the adaptation from any single session.

Timing: Around races and congested competition periods only.

NAC (N-acetylcysteine)

What it does: Precursor to glutathione, one of the body's primary antioxidants.

With Nomio: NAC acts on a system Nomio is already influencing through NRF2, so there is plausible overlap, of everything in this category, this is the one least likely to add something you aren't already getting. It also carries the general concern that boosting antioxidant capacity too aggressively can suppress the training response. The combination has not been studied.

Timing: Around races and congested competition periods only.

Curcumin

What it does: Anti-inflammatory compound from turmeric, taken for soreness and joint comfort.

With Nomio: Some plausible overlap with the pathways Nomio acts on, plus the broader caution that suppressing the inflammatory signal from hard sessions can also suppress the adaptation it drives. The combination has not been studied. Athletes taking curcumin for a specific joint or injury reason are in a different situation from those taking it as general recovery insurance.

Timing: Around races and congested competition periods only.

Astaxanthin

What it does: Carotenoid antioxidant marketed for endurance and oxidative stress support.

With Nomio: Aimed at the same problem Nomio addresses but by supplying antioxidants directly rather than activating your own, which brings the same question about blunting training adaptations. The combination has not been studied.

Timing: Around races and congested competition periods only.

Vitamin D

What it does: Supports bone, muscle and immune function; often low in northern latitudes through winter.

With Nomio: No known interaction, keep your normal routine.

Timing: Unchanged, typically daily with a meal.

Vitamin B12 item

What it does: Supports red blood cell formation and energy metabolism; relevant for athletes on plant-based diets.

With Nomio: No known interaction, keep your normal routine.

Timing: Unchanged.

Multivitamins

What it does: Broad micronutrient coverage as dietary insurance.

With Nomio: No known interaction from a standard multivitamin. One thing to check: some sports-focused formulas include vitamin C and E at doses far above the daily reference intake, which is a different question, see those entries.

Timing: Unchanged.

Iron

What it does: Supports oxygen transport; commonly deficient in endurance athletes, particularly women.

With Nomio: No known interaction. If you've been prescribed iron or are supplementing on the basis of blood work, keep doing exactly that.

Timing: Unchanged.

Zinc

What it does: Supports immune function and recovery.

With Nomio: No known interaction at normal supplemental doses.

Timing: Unchanged.

Magnesium

What it does: Supports muscle function and sleep quality.

With Nomio: No known interaction. Nomio can also be taken about an hour before bed on especially hard days, so if you take magnesium in the evening the two can sit together without issue.

Timing: Unchanged.

Omega-3

What it does: Supports cardiovascular health and may modestly aid recovery.

With Nomio: No known interaction. Omega-3 is not a direct antioxidant, so the caution that applies to high-dose antioxidant supplements does not apply here.

Timing: Unchanged, usually daily with food.

Have more questions about how to use Nomio?

When should I take Nomio before a session? When should I take Nomio before a session?

Three hours before the session starts. That timing is the same across every sport and every session type where Nomio is recommended, so there's no need to adjust it for running versus cycling versus swimming.

The only reason to take the shot later (e.g. 2 hours before start) is for longer efforts, where you want to maximize the benefits of a singular shot for a longer time.

Which sessions do I need to take Nomio before? Which sessions do I need to take Nomio before?

The harder, more structured ones: threshold, tempo, VO2max, speed, hills, fartlek, structured long runs, sweet spot, anaerobic intervals and torque work. You don't need it before easy runs, recovery rides, zone 2, technique swims or aerobic endurance sessions, because the load isn't strong enough to warrant it.

What about long sessions that aren't intense? What about long sessions that aren't intense?

It depends on the sport. For running, take Nomio three hours before a long run only if the run is two hours or longer (or at race intensity). For long rides on the bike, you don't need a shot beforehand, but you can take one an hour before bed afterwards.

When do I take the second shot? When do I take the second shot?

One hour before bed, on days you've done one of the highest-load sessions: VO2max, speed, hills, anaerobic intervals, structured long runs, long rides, sprints, and long runs of two hours or more. Not every hard session calls for it. Threshold and tempo work, for example, only need the pre-session shot.

I'm a triathlete. Do I follow the swim, bike or run guidance? I'm a triathlete. Do I follow the swim, bike or run guidance?

Whichever discipline the session belongs to. Look up the session type under the matching discipline in the Triathlon section, since the same label can carry different guidance across the three. An aerobic swim needs no shot, while a long ride calls for one before bed.

What's good to know is that the overall effort in triathlon training programs may warrant additional Nomio. If you're training to a point where you're accumulating fatigue, taking Nomio before sleep can be supportive.

Three hours before hard sessions. One hour before bed.

The Nomio protocols

Nomio Session Guide

Andreas Almgren

Mads Würtz Schmidt

Petter Engdahl

Jonas Schomburg

Combining Nomio with your fuel plan

Fuel & Hydration

Performance Boosters

Recovery & Antioxidants

Daily Health

Have more questions about how to use Nomio?

Three hours before hard sessions. One hour before bed.

The Nomio protocols

Nomio Session Guide

Andreas Almgren

Mads Würtz Schmidt

Petter Engdahl

Jonas Schomburg

Combining Nomio with your fuel plan

Fuel & Hydration

Performance Boosters

Recovery & Antioxidants

Daily Health

Have more questions about how to use Nomio?

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