Top Badov to increase endurance athletes: Guide to optimize performance
Chapter 1: Fundamentals of endurance and the role of nutrition
1.1 Definition Definition and its components:
Endurance is the body’s ability to maintain physical activity over a long period of time, resisting fatigue. It includes several key components:
- Cardiovascular endurance (aerobic endurance): The effectiveness of the heart and lungs in the delivery of oxygen to the muscles. It is determined by the maximum oxygen consumption (VO2 max).
- Muscle endurance: The ability of muscles to withstand repeated contractions for a long time. Depends on the type of muscle fibers (slow and fast) and their ability to use oxygen and nutrients.
- Nervous-muscle coordination: The effectiveness of the interaction between the nervous system and the muscles, which allows you to perform movements smoothly and economically.
- Psychological endurance: Willpower and motivation necessary to overcome fatigue and continue training.
1.2 Energy systems of the body and their effect on endurance:
To maintain endurance, the body uses three main energy systems:
- Phosphate system (ATF-CRF): Provides energy for short -term, explosive efforts (up to 10 seconds). Uses ATP reserves (adenosine triphosphate) and creatine phosphate (KRF) in the muscles.
- Glycolytic system (anaerobic glycolis): Provides energy for longer, intensive efforts (up to 2 minutes). He breaks down glucose (from glycogen) without the use of oxygen, forming lactate.
- Aerobic system (oxidative phosphorylation): Provides energy for long -term, moderate efforts (more than 2 minutes). Uses oxygen to split carbohydrates, fats and proteins, producing a large amount of ATP.
Endurance directly depends on the effectiveness of the aerobic system and the body’s ability to dispose of fats as a source of energy, which allows saving glycogen reserves.
1.3 The role of macro- and micronutrients in maintaining endurance:
Proper nutrition plays a decisive role in increasing endurance. Key macro- and micronutrients:
- Carbohydrates: The main source of energy for muscles during training. It is necessary to replenish glycogen reserves. Complex carbohydrates (cereals, vegetables, fruits) should form the basis of the diet.
- Fat: An important source of energy for long -term, moderate efforts. Unsaturated fats (avocados, nuts, olive oil) are necessary for the health of the cardiovascular system.
- Squirrels: Necessary for the restoration and growth of muscles. Important for maintaining immunity and hormonal balance.
- Vitamins and minerals: Participate in many metabolic processes necessary to maintain endurance. Particular attention should be paid to iron, vitamin D, magnesium and vitamins of group B.
- Water: It is necessary to maintain hydration and thermoregulation. Dehydration can significantly reduce performance.
1.4 Nutrition to, during and after training for optimal endurance:
- Before training: Total, rich in complex carbohydrates and a small amount of protein, 2-3 hours before training. For example, oatmeal with fruits and nuts.
- During training: The use of easily digestible carbohydrates (sports drinks, gels, fruits) to maintain blood glucose.
- After training: The intake of food rich in carbohydrates and protein is to replenish glycogen reserves and muscle restoration. For example, a protein cocktail with a banana.
Chapter 2: Dietary supplements to increase endurance: scientific research and practical application
2.1 Creatine:
- The mechanism of action: Creatine increases the reserves of creative phosphate (CRF) in the muscles, which allows you to quickly restore ATP during intense, short -term efforts. Creatine also contributes to the delay of water in the muscles, increasing their volume and strength.
- Scientific evidence: Numerous studies have shown that creatine improves strength, power and endurance during high -intensity training. It can also help reduce fatigue.
- Application: Creatine Monohydrate is the most studied and effective form. Recommended dosage: 3-5 grams per day. You can use the loading phase (20 grams per day for 5-7 days) for faster saturation of the muscles by creatine.
- Side effects: The most common side effect is water delay, which can lead to weight gain. In rare cases, gastrointestinal disorders can occur.
2.2 Beta-Alanine:
- The mechanism of action: Beta-Alanin increases the level of carnosine in the muscles. Carnosine is a dipeptide that acts as a buffer, neutralizing lactic acid and other metabolic products that are formed during intense training. This allows the muscles to withstand longer periods of intensive work.
- Scientific evidence: Studies have shown that beta-alanine improves endurance during exercises lasting from 1 to 4 minutes. It can also increase strength and power.
- Application: Recommended dosage: 2-5 grams per day, divided into several tricks. Reception of beta-alanine, along with food, can improve its absorption.
- Side effects: The most common side effect is paresthesia (tingling of the skin), which usually passes in a few minutes. Dose separation into several techniques can reduce this effect.
2.3 Caffeine:
- The mechanism of action: Caffeine is a stimulator of the central nervous system, which reduces the feeling of fatigue, increases vigilance and improves concentration. It can also contribute to the release of fatty acids from fatty depot, which can be used as a source of energy.
- Scientific evidence: Numerous studies have shown that caffeine improves endurance during aerobic exercises, such as running, swimming and cycling. It can also increase strength and power.
- Application: Recommended dosage: 3-6 mg per kg of body weight accepted 30-60 minutes before training. It is important to consider individual sensitivity to caffeine.
- Side effects: Side effects can include insomnia, anxiety, rapid heartbeat and gastrointestinal disorders. Regular use of caffeine can lead to tolerance, so it is necessary to take breaks.
2.4 L-Carrenitin:
- The mechanism of action: L-carnitine transports fatty acids to mitochondria, where they are used to produce energy. It is believed that L-carnitine can improve the use of fats as a source of energy, which allows saving glycogen reserves and increasing endurance.
- Scientific evidence: Studies on the influence of L-carnitine on endurance are ambiguous. Some studies have shown that L-carnitine can improve endurance in people with cornitine deficiency, and can also reduce muscle damage after training.
- Application: Recommended dosage: 1-3 grams per day. L-carnitine is better absorbed when taking food rich in carbohydrates.
- Side effects: Side effects are rare, but can include gastrointestinal disorders.
2.5 nitrates (beetroot juice):
- The mechanism of action: Nitrates are converted in the body into nitrites, and then to nitrogen oxide (NO). Nitrogen oxide relaxes blood vessels, improving blood flow and oxygen delivery to the muscles. This can increase muscle efficiency and reduce oxygen intake during exercises.
- Scientific evidence: Numerous studies have shown that the use of beetroot juice rich in nitrates improves endurance during aerobic exercises, such as running, swimming and riding a bicycle.
- Application: Recommended dosage: 5-9 mmol nitrates accepted 2-3 hours before training. This corresponds to approximately 500 ml of beet juice.
- Side effects: Side effects are usually insignificant and can turn on the redness of the face and a change in urine and feces.
2.6 Citrullin Malat:
- The mechanism of action: Citrullin Malat increases the level of arginine in the blood, which is the predecessor of nitrogen oxide (No). He also participates in the urea cycle, helping to remove ammonia from the body, which is formed during training and can contribute to fatigue.
- Scientific evidence: Studies have shown that citrullin Malat can improve endurance during anaerobic exercises, such as weight lifting. He can also reduce muscle pain after training.
- Application: Recommended dosage: 6-8 grams 30-60 minutes before training.
- Side effects: Side effects are rare, but can include gastrointestinal disorders.
2.7 Rhodiola pink (Rhodiola rosea):
- The mechanism of action: Rhodiola pink is an adaptogen that helps the body adapt to stress. It is believed that Rhodiola pink increases resistance to physical and mental fatigue, improves concentration and mood.
- Scientific evidence: Some studies have shown that Rodiola Pink can improve endurance during aerobic exercises and reduce the feeling of fatigue.
- Application: Recommended dosage: 200-600 mg per day, divided into several tricks.
- Side effects: Side effects are rare, but can include insomnia, irritability and gastrointestinal disorders.
2.8 BCAA (amino acids with an extensive chain):
- The mechanism of action: BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the restoration and growth of muscles. It is believed that BCAA can reduce muscle breakdown during training and reduce the feeling of fatigue.
- Scientific evidence: Studies on the influence of BCAA on endurance are ambiguous. Some studies have shown that BCAA can reduce muscle pain after training and improve recovery.
- Application: Recommended dosage: 5-10 grams to, during or after training.
- Side effects: Side effects are rare, but can include gastrointestinal disorders.
2.9 Iron:
- The mechanism of action: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, which reduces the body’s ability to deliver oxygen to muscles, worsening endurance.
- Scientific evidence: Studies have shown that iron supplements can improve endurance in people with iron deficiency.
- Application: The recommended dosage depends on the degree of iron deficiency and should be determined by the doctor.
- Side effects: Side effects may include constipation, nausea and abdominal pain.
2.10 Vitamin D:
- The mechanism of action: Vitamin D plays an important role in bone health, immune function and muscle function. Vitamin D deficiency can lead to muscle weakness and a decrease in endurance.
- Scientific evidence: Studies have shown that vitamin D additives can improve muscle strength and endurance in people with vitamin D.
- Application: The recommended dosage depends on the level of vitamin D in the blood and should be determined by the doctor.
- Side effects: When taking high doses of vitamin D, nausea, vomiting and weakness can occur.
Chapter 3: Practical recommendations for the use of dietary supplements to increase endurance
3.1 Assessment of individual needs:
Before starting to accept any dietary supplements, it is important to evaluate your individual needs and goals. Consider the following factors:
- Sport: Different sports make different standards for endurance. For example, high -distance runners are necessary for long -distance runners, and weightlifters – muscle endurance and strength.
- Level of training: Beginning athletes may not need dietary supplements, while professional athletes can use them to optimize performance.
- Health status: Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or you take medicines.
- Diet: Make sure your diet is balanced and contains all the necessary macro- and micronutrients. The dietary supplements should supplement, and not replace good nutrition.
3.2 Drawing up an individual downtime plan:
Based on the assessment of individual needs, make a plan for receiving dietary supplements, given:
- Goals: Determine what specific aspects of endurance you want to improve (for example, aerobic endurance, muscle endurance, decrease in fatigue).
- Scientific data: Choose dietary supplements that have scientific evidence of effectiveness to achieve your goals.
- Dosage: Follow the recommended dosages indicated on the packaging or recommended by the doctor.
- Reception time: Take dietary supplements in accordance with the recommendations to maximize their effectiveness (for example, caffeine 30-60 minutes before training).
- Side effects: Carefully follow your condition and stop taking dietary supplements if you have any side effects.
3.3 Examples of combinations of dietary supplements for various sports:
- Long distances: Caffeine, nitrates (beetroot juice), BCAA, iron (with deficiency), vitamin D (with deficiency).
- Triathlon: Caffeine, nitrates (beetroot juice), BCAA, creatine, beta-Alanin.
- Cycling: Caffeine, nitrates (beetroot juice), creatine, beta-Alanin, citrullin Malat.
- Weightlifting: Creatine, Beta-Alanin, Citrullin Malat, BCAA.
- Swimming: Caffeine, creatine, beta-alanine.
3.4 Monitoring of the effectiveness and adjustment of the plan:
Regularly evaluate the effectiveness of the dietary supplements and adjust the plan if necessary. Track the following parameters:
- Performance: Measure your results in training and competitions (for example, the time of distance, raised weight).
- The level of fatigue: Assess your well -being and level of fatigue after training.
- Recovery: Track the recovery time after training.
- Blood tests: Pass blood tests regularly to control the level of vitamins and minerals.
If you do not see improvements in performance or feel any side effects, consult a doctor or a sports nutritionist to adjust the dietary supplement plan.
3.5 The importance of consulting a doctor or a sports nutritionist:
Before taking any dietary supplements, especially if you have any diseases or take medicines, you need to consult a doctor or a sports nutritionist. They will be able to evaluate your individual needs and goals, as well as choose the optimal plan for receiving dietary supplements. They will also be able to help you avoid side effects and interaction with drugs.
Chapter 4: Myths and errors about dietary supplements for endurance
4.1 “Bada is a magic tablet that will immediately improve my endurance”:
This is a common misconception. Bades are not a magic tablet and cannot replace proper nutrition, regular training and sufficient rest. They can only complement these factors and help you optimize your performance.
4.2 “The more dietary supplements I accept, the better my result”:
Reception of a large number of dietary supplements will not necessarily lead to the best results. On the contrary, this can lead to side effects and the interaction between different dietary supplements. It is important to observe the recommended dosages and accept only those dietary supplements that have scientific evidence of effectiveness to achieve your goals.
4.3 “All dietary supplements are equally effective”:
The effectiveness of dietary supplements depends on many factors, including product quality, dosage, individual characteristics of the body and sport. It is important to choose dietary supplements from reliable manufacturers who conduct research on their products and provide reliable information about the composition and dosage.
4.4 “Dietary dietary supplements are absolutely safe”:
Not all dietary supplements are safe. Some dietary supplements may contain harmful substances or interact with drugs. It is important to choose dietary supplements from reliable manufacturers who test their products for safety and compliance with quality standards. Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or you take medicines.
4.5 “I do not need dietary supplements if I eat right”:
Proper nutrition is the basis for maintaining endurance, but in some cases dietary supplements can be useful. For example, if you have a shortage of any vitamins or minerals, dietary supplements can help you make up for this deficit. In addition, some dietary supplements, such as caffeine and nitrates, can improve performance during training and competitions.
Chapter 5: The Future of Research of Dietary Events for Endurance
5.1 Prospects for new dietary supplements and their mechanisms of action:
Studies in the field of dietary supplements for endurance continue, and scientists are constantly looking for new substances and mechanisms of action that can improve the performance of athletes. Some promising areas of research:
- Mitochondrial amplifiers: Substances that improve the function of mitochondria, increasing energy production and reducing oxidative stress.
- Adaptogens: Plants and substances that help the body adapt to stress and increase resistance to fatigue.
- Microbiotic intestinal: Studies show that the composition of the intestinal microbiots can affect endurance. Probiotics and prebiotics are being developed that can improve the composition of microbiots and increase performance.
- Personalized nutrition: Development of individual food plans and dietary supplements based on genetic analysis and other factors.
5.2 The influence of genetics on the effectiveness of dietary supplements:
Genetics plays an important role in determining an individual reaction to dietary supplements. Some people can be more sensitive to certain dietary supplements than others. Studies in the field of genetics and dietary supplements will help develop personalized dietary supplement plans, which will be as effective as possible for each person.
5.3 Ethical aspects of the use of dietary supplements in sports:
The use of dietary supplements in sports raises many ethical questions. Some dietary supplements can be prohibited by anti -doping agencies, while others may have undesirable side effects. It is important to comply with the rules and norms established by sports organizations, and accept dietary supplements only under the supervision of a doctor or a sports nutritionist.
5.4 The role of big data and artificial intelligence in dietary supplements:
Big data and artificial intelligence can be used to analyze large volumes of data on dietary supplements and their effect on the body. This can help identify new patterns and develop more effective dietary supplements to increase endurance.
5.5 Integration of dietary supplements with other methods of increasing endurance:
Bades should be considered as part of an integrated approach to increased endurance, which includes proper nutrition, regular training, sufficient rest and psychological training. The integration of dietary supplements with other methods of increasing endurance will achieve maximum results.