Before diving into how its used its great to have an understand of the Nomio is
Nomio is an ingestible ketone and lactate buffering supplement designed to support performance during high-intensity exercise.
Recent research has explored how a single dose of ITC (Ingestible Tricarboxylate Complex) taken before sub-maximal exercise may affect exercise performance and metabolism. The study investigated how ITC impacts acute training tests, particularly during efforts where riders operate close to threshold intensity.
Rather than functioning as a traditional energy source like carbohydrates or caffeine, the purpose of ITC is to support metabolic efficiency during demanding efforts.
In cycling, where repeated hard efforts, fatigue resistance and recovery between intervals can make a significant difference, this type of supplementation has gained increasing attention among both professional and amateur riders.
The two things that matter most
Timing and intensity. Nomio is designed for moderate- to high-intensity sessions —
threshold work, hard intervals, long efforts, race day. Low-intensity runs don't require it.
When to take it
Take one shot approximately 3 hours before your hardest session or race. During heavy
training blocks, a second shot around 1 hour before bed on the day of a demanding session can support recovery.
What to expect
Nomio isn't a one-session fix. The effect compounds over time. The most consistent results come from using it consistently around your hardest efforts across a full training block. You'll notice it most in the late stages of a hard session — and in how you feel the morning after.
In short
Reserve it for sessions that drive progress. Take it 3 hours before. On hard days, once more before bed. Use it consistently across the block — that's where it pays off.
If you want to take a deeper dive into the research behind it visit https://drinknomio.com/en-eu/pages/science
