Effective supplements for endurance athletes

Effective supplements for endurance athletes

Chapter 1: Understanding of endurance and metabolic routes

Endurance in sports is defined as the ability to maintain a given level of physical activity for a long time. This is a comprehensive quality, depending on many factors, including the cardiorespirator system, muscle strength and endurance, energy reserves and metabolism efficiency. To understand how supplements can improve endurance, you must first understand the main metabolic pathways that provide energy for physical activity.

• Aerobic metabolism: This is the main path of energy supply with prolonged loads of low and medium intensity. It uses oxygen to break down carbohydrates and fats, producing energy in the form of ATP (adenosine triphosphate). Aerobal metabolism occurs in cell mitochondria and is the most effective way to produce energy in the long run. Improving aerobic endurance is associated with an increase in the volume of mitochondria, increasing the efficiency of oxygen transport and an improvement in muscle ability to use fats as fuel.

• Anaerobic metabolism: This path provides energy with short -term, high -intensity loads, when the need for energy exceeds the possibilities of aerobic metabolism. It includes two basic towers:

  • Creatinfosphate Way: Provides instant energy for the first few seconds of load, using creatine phosphate reserves in the muscles.
  • Glycolysis: He breaks down glucose without the use of oxygen, producing ATP and lactate (lactic acid). The accumulation of lactate in the muscles leads to fatigue and decrease in performance.

Effective endurance additives should be aimed at optimizing these metabolic pathways, improving the cardiorespirator function, reducing fatigue and acceleration of recovery.

Chapter 2: Key additives to increase endurance

There is a wide range of additives that can be useful for athletes involved in endurance sports. It is important to understand that the effectiveness of additives can vary depending on the individual characteristics of the body, the type of load and the level of training.

• Creatine: Although creatine is often associated with power sports, it can also be useful for athletes engaged in endurance, especially in sports with repeating highly intensity efforts (for example, sprints in cycling or swimming). Creatine increases the reserves of creatine phosphate in the muscles, which allows you to quickly restore energy between intense intervals. This can lead to an improvement in overall performance and decrease in fatigue. The dosage of creatine is usually 3-5 grams per day. There are various forms of creatine, including creatine monohydrate, creatine eSter and creatine hydrochloride. Creatine Monohydrate is the most studied and economically effective form.

• Beta-Alanine: This is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing lactic acid and slowing down muscle fatigue. Beta-Alanin is especially effective for sports, requiring high anaerobic endurance, such as average running, swimming and cycling. The recommended dosage is 4-6 grams per day, divided into several tricks. When taking beta-alanine, a sensation of tingling in the skin (paresthesia) may occur, which is a harmless side effect.

• Caffeine: This is a powerful stimulant that improves mental and physical performance. Caffeine increases the level of adrenaline, improves concentration, reduces the feeling of fatigue and increases the use of fats as fuel. Caffeine is effective for a wide spectrum of sport for endurance, including running, cycling, swimming and triathlon. The dosage of caffeine varies depending on individual sensitivity, but usually 3-6 mg per kilogram of body weight. It is important to remember that excessive caffeine consumption can lead to side effects, such as anxiety, insomnia and gastrointestinal disorders.

• Nitrates (beetroot juice): Nitrates turn into the body into nitrogen oxide, which expands blood vessels, improves blood flow and oxygen delivery to the muscles. Beetroot juice is a rich source of nitrates and can improve endurance, especially with intense loads. The recommended dosage is 300-600 mg of nitrates accepted 2-3 hours before training or competition.

• Iron: Iron is an important component of hemoglobin, a protein that transfers oxygen in the blood. Iron deficiency can lead to anemia, which reduces endurance and performance. Athletes, especially women and vegetarians, are at risk of iron deficiency. It is important to regularly check the level of iron in the blood and, if necessary, take iron supplements under the supervision of a doctor.

• Vitamin D: Vitamin D plays an important role in bone health, muscle function and the immune system. Vitamin D deficiency is common, especially in the winter months, and can negatively affect endurance and restoration. It is recommended to check the level of vitamin D in the blood and, if necessary, take vitamin D additives.

• Electrolytes (sodium, potassium, magnesium): Electrolytes are lost with later during physical activity. The deficiency of electrolytes can lead to dehydration, muscle seizures and a decrease in performance. It is important to replenish the losses of electrolytes during training and competition, using sports drinks or electrolyte additives.

• Carbohydrates: Carbohydrates are the main source of energy for muscles during physical activity. It is important to use a sufficient amount of carbohydrates before, during and after training and competitions. For prolonged loads, it is recommended to use easily digestible carbohydrates, such as glucose, fructose or maltodextrin.

• Fat: Fat is an important source of energy with prolonged loads of low and medium intensity. Improving the ability of muscles to use fats as a fuel can increase endurance and reduce dependence on carbohydrates. Some additives, such as L-carnitine, can improve fat oxidation.

• L-Carnitin: This is a substance that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy. Theoretically, L-carnitine can improve fat oxidation and increase endurance. However, the research results on the effectiveness of L-carnitine are ambiguous.

• COQ10 (Coanzim Q10): This is an antioxidant that plays an important role in the production of energy in mitochondria. COQ10 can improve aerobic endurance and reduce oxidative stress.

• Adaptogens (ginseng, rhodiola pink, eleutherococcus): These are plant extracts that help the body adapt to stress and increase fatigue resistance. Adaptogens can improve endurance, concentration and mental performance.

Chapter 3: Dosage, safety and interaction of additives

It is important to remember that additives are not a replacement for healthy nutrition, regular training and enough rest. Before taking any additives, you need to consult a doctor or a sports nutritionist, especially if you have any diseases or take medications.

• Dosage: The dosage of the additives must comply with the recommendations of the manufacturer and the individual needs of the body. Do not exceed the recommended doses, as this can lead to side effects.

• Safety: Buy additives only from reliable manufacturers that guarantee the quality and safety of your products. Check the composition of additives for prohibited substances, especially if you are a professional athlete.

• Interaction: Some additives can interact with medicines or other additives. It is important to inform your doctor about all the additives that you accept.

Chapter 4: An individual approach to choosing additives

The choice of additives to increase endurance should be individual and depend on the following factors:

• Type of sports: Various types of endurance require various energy needs and metabolic adaptations. For example, marathon running requires high aerobic endurance, while the triathlon requires both aerobic and anaerobic endurance.

• The intensity of the load: The intensity of training and competitions affects the need for various additives. For example, with high -intensity loads, beta -alanine can be useful, and with prolonged loads, electrolytes and carbohydrates.

• Level of training: Beginning athletes can be enough for a basic set of additives, such as electrolytes and carbohydrates, while more experienced athletes may require more advanced additives, such as creatine and beta-alanine.

• Individual characteristics of the body: Each organism is unique and reacts to additives in different ways. It is important to experiment with various additives and dosages in order to find what is best suited to you.

• Nutrition: The diet plays an important role in providing the body with the necessary nutrients. Before starting to take any additives, make sure that your diet is balanced and contains a sufficient amount of carbohydrates, proteins, fats, vitamins and minerals.

Chapter 5: Examples of applying additives in various types of endurance sports

• Marathon run: Key additives for marathoners include electrolytes (to replenish losses with later), carbohydrates (to maintain the level of glucose in the blood) and iron (to prevent anemia). Caffeine can also be useful (to improve concentration and reduce fatigue) and nitrates (to improve blood flow and delivering oxygen to the muscles).

• Triathlon: The triathlon combines three sports (swimming, cycling and running), requiring both aerobic and anaerobic endurance. Key additives for triathlonists include electrolytes, carbohydrates, creatine (to improve strength and power), beta-alanine (to slow down the occurrence of muscle fatigue) and caffeine.

• Cycling: Cycling requires high aerobic endurance and strength in the legs. Key additives for cyclists include electrolytes, carbohydrates, creatine, beta-alanine, caffeine and nitrates.

• Swimming: Swimming requires both aerobic and anaerobic endurance, as well as strength in the hands and shoulders. Key additives for swimmers include electrolytes, carbohydrates, creatine, beta-alanine and caffeine.

• Skiing: Ski races require high aerobic endurance and strength in the arms and legs. Key additives for skiers include electrolytes, carbohydrates, iron, vitamin D and adaptogens.

Chapter 6: Additives to improve recovery after training

Recovery after training is an important part of the training process. Insufficient recovery can lead to overtraining, injuries and a decrease in performance. There are several additives that can improve recovery after training:

• Protein: Protein is an important nutrient for the restoration of muscle tissue. It is recommended to consume 20-30 grams of protein immediately after training. Serum protein is a popular choice, as it is quickly absorbed.

• Carbohydrates: Carbohydrates help to make up for glycogen reserves in the muscles and liver. It is recommended to use carbohydrates with protein after training.

• Glutamine: This is an amino acid that plays an important role in the immune system and the restoration of muscle tissue. Glutamine can help reduce muscle pain after training.

• BCAA (amino acids with an extensive chain): This is a group of three amino acids (leucine, isolacin and valin), which play an important role in restoring muscle tissue and reducing muscle pain.

• Antioxidants (vitamin C, vitamin E): Physical activity can lead to an increase in the formation of free radicals that can damage cells. Antioxidants help neutralize free radicals and protect the cells from damage.

• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce muscle pain and improve recovery.

Chapter 7: Forbidden additives in sports

It is important to know that some additives contain prohibited substances that can lead to athlete disqualification. Before you start taking any additives, make sure that they do not contain prohibited substances. The list of prohibited substances is constantly updated, so it is important to regularly check it.

The World Anti -Doping Agency (WADA) publishes a list of prohibited substances, which is mandatory for all athletes participating in competitions regulated by WADA.

Chapter 8: Future of Endurance additives

Studies in the field of sports nutrition are constantly developing, and new additives appear that can improve endurance. Some of the promising areas include:

• Personalized nutrition: Development of individual recommendations for nutrition and additives based on genetic data and metabolic characteristics of the body.

• Microbia: Studying the effect of intestinal microbioma on endurance and the development of additives that can improve the composition of the microbioma.

• Nootropics: The use of nootropics (substances that improve cognitive functions) to increase concentration and mental performance during training and competitions.

• Exogenous ketones: The use of exogenous ketones as an alternative energy source for muscles.

• Stem cell therapy: The use of stem cells to restore damaged tissues and improve endurance.

Chapter 9: Practical recommendations for the use of endurance additives

• Start small: Do not start taking many different additives at once. Start with one or two of the most important additives and gradually add others, if necessary.

• Diary maintenance: Keep a diet and training to track how various additives affect your performance and well -being.

• Be patient: Do not expect instant results. In order to evaluate the effectiveness of the additive, it may take several weeks or months.

• Turn to the specialist for help: If you have any questions or doubts about the use of additives, seek help from a doctor or a sports nutritionist.

• Focus on basic principles: Remember that additives are only an addition to a healthy lifestyle. Focus on proper nutrition, regular training and enough rest.

Chapter 10: Conclusion (not included in accordance with the instructions)

(This section is not included, since the instructions indicate not include the conclusion, introduction, Summary and Closcing Remarks).