The best supplements for endurance athletes

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The best supplements for endurance athletes

I. Understanding endurance and its components

Endurance, a key attribute for athletes, is defined as the ability to maintain physical activity over a long period of time. It is not a single quality, but rather a comprehensive set of physiological processes, including:

  • Cardiovascular system: The effectiveness of the delivery of oxygen and nutrients to the working muscles. It depends on the shock volume of the heart (the amount of blood thrown out by the heart for the blow), the frequency of heart contractions and the effectiveness of blood circulation.
  • Respiratory system: The ability to extract oxygen from the air and remove carbon dioxide. An important role is played by the volume of the lungs, the frequency of respiration and the effectiveness of gas exchange in alveoli.
  • Muscle system: The ability of muscles to effectively use oxygen for energy production. It depends on the mitochondrial density (the amount of mitochondria in muscle cells), such as muscle fibers (the ratio of slowly reducing and rapidly reducing fibers) and the efficiency of fuel use (carbohydrates and fats).
  • Metabolism: The body’s ability to effectively process energy from various fuel sources. This includes glycolis (glucose splitting), oxidation of fats and gluconeogenesis (production of glucose from non -carbohydrate sources).
  • Nervous-muscle coordination: The effectiveness of the transmission of nerve impulses to the muscles and their coordinated work. This improves the efficiency of movements and reduces fatigue.
  • Psychological stability: The ability to maintain motivation and concentration of attention during long and intensive loads.

Improving endurance requires an integrated approach, including training, nutrition and, in certain cases, reception of additives. Additions can support various aspects of endurance, but should not be considered as a replacement for a full training process and a balanced diet.

II. Review of the main categories of endurance additives

Endurance additives can be divided into several categories depending on their action mechanism:

  1. Improving oxygen delivery:

    • Nitrates (beetroot juice, citrullin Malat): It is converted to nitrogen oxide (No) in the body, which expands blood vessels, improving blood flow and oxygen delivery to the muscles. This can increase the efficiency of oxygen and reduce fatigue.
    • Erythropoetin (EPO) – forbidden additive: It stimulates the production of red blood cells, increasing the oxygen container of blood. The use of EPO is prohibited in many sports due to serious side effects.

  2. Improving energy supply and metabolism:

    • Creatine: Although it is mainly known for its effects in power sports, creatine can also increase endurance, improving ATP resynthesis (the main source of energy for muscles) during intense exercises.
    • Beta-Alanine: It is converted into carnosine in the muscles that buffering lactic acid, delaying muscle fatigue. Especially effective for high -intensity exercises that last from 1 to 4 minutes.
    • Caffeine: It stimulates the central nervous system, reduces the perception of fatigue, increases the concentration of attention and mobilizes fatty acids for use as fuel.
    • L-Carnitin: Participates in the transportation of fatty acids to mitochondria for oxidation, which can increase the efficiency of fat use as fuel and maintain glycogen reserves.
    • Medium -chain triglycerides (MCT): Easily absorbed and used as a quick source of energy. They can help maintain glycogen reserves during long exercises.
    • Fish: Participates in the production of ATP and can help restore energy reserves after training.
    • Carbohydrates (gels, drinks): Provide a quick source of energy during training, maintaining the level of glucose in the blood and delaying fatigue. It is important to choose carbohydrates with different speeds of assimilation for optimal energy supply.

  3. Reducing oxidative stress and inflammation:

    • Antioxidant (Vitamine C, Vitamin E, coenzim Q10): Protect cells from damage by free radicals formed during intense exercises.
    • Curcumin: It has anti -inflammatory properties and can help reduce muscle pain and accelerate recovery.
    • Omega-3 fatty acids: They have anti-inflammatory properties and can improve cardiovascular function.

  4. Support for hydration and electrolyte balance:

    • Electrolyte drinks (sodium, potassium, magnesium, calcium): They make up for the loss of electrolytes with later, maintaining hydration, preventing muscle cramps and providing the normal function of the nervous system.

  5. Adaptogens:

    • Rodiola pink: It is believed that it increases stress resistance, improves mental and physical performance and reduces fatigue.
    • Ashwaganda: It can help reduce the level of cortisol (stress hormone), improve sleep and increase strength and endurance.
    • Eleuterococcus (Siberian ginseng): It can increase resistance to fatigue and improve physical performance.

III. Detailed consideration of key additives for endurance

  1. Nitrates (beetroot juice):

    • The mechanism of action: Nitrates contained in beetroot juice are converted into nitrogen oxide (NO) in the body. NO is a powerful vasodilator that expands blood vessels and improves blood flow to the muscles. An increase in oxygen delivery to muscles increases the efficiency of oxygen, reduces ATP consumption and slows down fatigue.
    • Advantages:
      • Increase in endurance during cyclic exercises (running, swimming, cycling).
      • Reducing the perceived load.
      • Improving the efficiency of movements.
      • Decrease in blood pressure.
    • Recommendations for use:
      • Dosage: 300-600 mg of nitrates 2-3 hours before training or competition. It is equivalent to about 500 ml of beetroot juice.
      • Reception time: optimally 2-3 hours before the load, since it takes time to convert nitrates into no.
      • Forms of release: beetroot juice, concentrated beetroot powder, nitrates capsules.
    • Side effects:
      • Temporary staining of urine and feces in red (harmless).
      • Perhaps a disorder of the stomach in some people.
      • It can interact with some drugs affecting blood pressure.
    • Research: Numerous studies confirm the effectiveness of nitrates in increasing endurance. The meta-analyzes showed a significant improvement in time before the depletion and efficiency of the use of oxygen when taking nitrates.

  2. Beta-Alanine:

    • The mechanism of action: Beta-Alanin is the predecessor of carnosin, dipeptide, which is contained in high concentrations in muscle tissue. Carnosine acts as a buffer, neutralizing lactic acid, which accumulates in the muscles during intense exercises. A decrease in acidity in the muscles slows down fatigue and allows maintaining high load intensity longer.
    • Advantages:
      • Delay of muscle fatigue, especially during high -intensity exercises that last from 1 to 4 minutes.
      • Increase in muscle strength and power.
      • Increasing anaerobic endurance.
    • Recommendations for use:
      • Dosage: 4-6 grams per day, divided into several tricks (for example, 2 grams 2-3 times a day).
      • Reception time: It is recommended to take regularly, regardless of the time of training.
      • Forms of release: capsules, tablets, powder.
    • Side effects:
      • Paresthesia (tingling of the skin), especially in the face, neck and hands. This effect is harmless and usually passes after 1-2 hours. Dose separation into several techniques can reduce the likelihood of paresthesia.
    • Research: Numerous studies have shown that the intake of beta-alanine increases the concentration of carnosine in the muscles and increases anaerobic endurance.

  3. Caffeine:

    • The mechanism of action: Caffeine is a stimulant of the central nervous system. It blocks adenosine receptors in the brain, which leads to a decrease in the perception of fatigue, an increase in concentration of attention and improve mood. Caffeine also stimulates the release of adrenaline, which can increase the heart rate, blood pressure and mobilization of fatty acids for use as fuel.
    • Advantages:
      • Reducing the perception of fatigue.
      • Increased concentration of attention and vigilance.
      • Improving strength and power.
      • Increased endurance.
      • Mobilization of fatty acids, which can save glycogen reserves.
    • Recommendations for use:
      • Dosage: 3-6 mg per kilogram of body weight 60 minutes before training or competition.
      • Reception time: 60 minutes before the load, since caffeine requires time to suck and manifest the effect.
      • Forms of release: coffee, tea, energy drinks, tablets, capsules, chewing gums.
    • Side effects:
      • Insomnia.
      • Anxiety.
      • Nervousness.
      • Improving heart rate.
      • Indigestion.
      • Dependence (a higher dose is required to achieve the same effect).
    • Research: Caffeine is one of the most studied additives to increase performance. Numerous studies confirm its effectiveness in various sports. It is important to note that the sensitivity to caffeine is individual, and some people may need higher doses to achieve the effect, while others may have side effects even with low doses.

  4. Creatine:

    • The mechanism of action: Creatine increases phosphocratin reserves in the muscles. Phosphocratin is a source of energy for a quick ATP resynthesis (the main source of energy for muscles) during high -intensity exercises. An increase in phosphocratin reserves allows muscles to maintain high power for a longer time.
    • Advantages:
      • Increase in muscle strength and power.
      • Increasing anaerobic endurance.
      • Improving recovery after training.
      • Increase in muscle mass (when combined with strength training).
    • Recommendations for use:
      • Download phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days.
      • Supporting dose: 3-5 grams per day.
      • Reception time: you can take at any time of the day, but some studies show that taking creatine after training can improve its absorption.
      • Forms of release: creatine monohydrate (the most studied and affordable form), creatine ethyl ether, creatine hydrochloride.
    • Side effects:
      • Water delay in the body (usually temporary).
      • Perhaps a disorder of the stomach in some people.
    • Research: Creatine is one of the most studied additives to increase performance. Numerous studies confirm its effectiveness in increasing strength, power and muscle mass. Although creatine is traditionally associated with strength sports, it can also be useful for athletes involved in endurance sports, especially during sprints or other high -intensity phases of training.

  5. L-Carnitin:

    • The mechanism of action: L-carnitine plays an important role in transporting fatty acids to mitochondria, where they are oxidized for energy production. It is assumed that L-carnitine can increase the efficiency of fat use as fuel, preserve glycogen reserves and reduce lactic acid formation.
    • Advantages:
      • Increasing the efficiency of fat use as fuel.
      • Preservation of glycogen reserves.
      • Reducing the formation of lactic acid.
      • Improving recovery after training.
    • Recommendations for use:
      • Dosage: 1-3 grams per day.
      • Reception time: divide the dose into several techniques during the day, preferably during meals.
      • Forms of release: L-carnitine tartratet, acetyl-L-carnitine.
    • Side effects:
      • Perhaps a disorder of the stomach in some people.
      • The fish smell of the body (rarely).
    • Research: Some studies show that L-carnitine can improve endurance and recovery after training, but the results are ambiguous. Further studies are needed to confirm the effectiveness of L-carnitine.

  6. Medium -chain triglycerides (MCT):

    • The mechanism of action: MCT is fatty acids with a shorter chain than ordinary fats. They are easily absorbed and quickly metabolized in the liver, providing the body with a quick source of energy. MCT can help maintain glycogen reserves during long exercises and reduce dependence on carbohydrates.
    • Advantages:
      • Fast source of energy.
      • Preservation of glycogen reserves.
      • Reducing dependence on carbohydrates.
    • Recommendations for use:
      • Dosage: 5-20 grams per day.
      • Reception time: immediately before or during training.
      • Release forms: MCT oil, MCT powder.
    • Side effects:
      • Disorder of the stomach, especially with high doses. It is recommended to start with low doses and gradually increase them.
    • Research: Some studies show that MCT can improve endurance and reduce the perceived load during long exercises.

  7. Electrolytes (sodium, potassium, magnesium, calcium):

    • The mechanism of action: Electrolytes are minerals that are necessary to maintain hydration, nervous and muscle function. During physical exercises, electrolytes are lost with later, which can lead to dehydration, muscle cramps and reduce performance.
    • Advantages:
      • Maintaining hydration.
      • Prevention of muscle seizures.
      • Maintaining the normal function of the nervous system.
      • Improving performance.
    • Recommendations for use:
      • Dosage: depends on the intensity and duration of the exercises, as well as on the individual speed of sweating.
      • Reception time: before, during and after training.
      • Forms of release: electrolyte drinks, tablets, capsules, powder.
    • Side effects:
      • An excess of electrolytes can lead to imbalance and side effects. It is important to follow the dosage recommendations.
    • Research: Numerous studies confirm the importance of maintaining an electrolyte balance during physical exercises.

  8. Rodiola pink:

    • The mechanism of action: Rhodiola pink is an adaptogen, which is believed to increase stress resistance, improves mental and physical performance and reduces fatigue.
    • Advantages:
      • Increasing stress resistance.
      • Improving mental and physical performance.
      • Reducing fatigue.
    • Recommendations for use:
      • Dosage: 200-600 mg per day.
      • Reception time: 30-60 minutes before training or during the day.
      • Forms of release: capsules, tablets, extract.
    • Side effects:
      • Perhaps a disorder of the stomach in some people.
      • Insomnia (when reception before bedtime).
    • Research: Some studies show that Rhodiola pink can improve endurance and reduce the perceived load during exercises.

IV. Strategies for choosing and using additives for endurance

  1. Define your goals: Before you start taking any additives, it is important to clearly define your goals. Do you want to increase endurance during long training, improve recovery after training, reduce the perceived load or increase the concentration of attention? Various additives are effective for achieving different goals.
  2. Focus on the basics: Additions should be considered as an addition to a balanced diet and proper training process, and not as their replacement. Make sure that you get enough calories, macroelements (proteins, fats, carbohydrates) and trace elements (vitamins, minerals) from food.
  3. Consult a doctor or sports nutritionist: Before you start taking any additives, it is important to consult a doctor or a sports nutritionist. They can evaluate your health status, analyze your needs and give individual recommendations for the choice and dosage of additives.
  4. Choose quality products: Buy additives only from reliable manufacturers who test their products for cleanliness and safety. Look for products certified by independent organizations (for example, NSF International, Informed-Sport).
  5. Start with small doses: Start taking new additives with small doses to evaluate your tolerance. Gradually increase the dose to the recommended, if there are no side effects.
  6. Be patient: Do not expect instant results from taking additives. Most additives take some time to show their effect. Give the addition enough time before drawing a conclusion about its effectiveness.
  7. The Vedas Diary: Keep a diary in which write down what additives you accept, in what doses and what effects you observe. This will help you track your tolerance and effectiveness of additives.
  8. Cypery additives: Some additives, such as creatine and caffeine, can lose their effectiveness with prolonged admission. Cycling to take additives can help maintain their effectiveness.
  9. Pay attention to the interaction of drugs: If you take any medicine, be sure to consult a doctor to make sure that additives do not interact with them.
  10. Avoid prohibited substances: Make sure that the additives that you accept do not contain prohibited substances if you participate in competitions where anti -doping rules apply.

V. Specific recommendations for various types of endurance sports

  1. Long distances (marathon, ultramarathon):

    • Carbohydrates: Gels, drinks with electrolytes to maintain the level of glucose in the blood and hydration.
    • Nitrates (beetroot juice): To improve blood flow and the effectiveness of oxygen.
    • Caffeine: To reduce the perception of fatigue and increase the concentration of attention.
    • Electrolytes: To make up for losses with then and prevent muscle seizures.
    • Antioxidants (vitamin C, vitamin E): To reduce oxidative stress.

  2. Cycling:

    • Carbohydrates: Energetic bars, gels, drinks with electrolytes.
    • Nitrates (beetroot juice): To improve blood flow and the effectiveness of oxygen.
    • Beta-Alanine: To delay muscle fatigue during intense rises.
    • Caffeine: To increase the concentration of attention and reduce the perception of fatigue.
    • Electrolytes: To make up for losses with later.

  3. Swimming:

    • Carbohydrates: Gels, drinks with electrolytes.
    • Creatine: To increase strength and power during sprints.
    • Caffeine: To increase the concentration of attention and reduce the perception of fatigue.
    • Electrolytes: To maintain hydration (even in water).

  4. Triathlon:

    • Carbohydrates: Combination of gels, drinks with electrolytes and solid foods to maintain the level of glucose in the blood and hydration during all three stages.
    • Nitrates (beetroot juice): To improve blood flow and the efficiency of oxygen (especially at the running stage).
    • Beta-Alanine: To delay muscle fatigue (especially at the swimming and cycling stage).
    • Caffeine: To increase the concentration of attention and reduce the perception of fatigue (especially at the running stage).
    • Electrolytes: To make up for losses with then during all three stages.

VI. Final considerations

The choice and use of endurance additives is an individual process. It is important to consider your goals, health status, type of sports, training plan and individual tolerance. There is no universal solution, and what works for one athlete may not work for another.

Always start with the basics – a balanced nutrition and a proper training process – and use additives only as an addition. Consult a doctor or sports nutritionist before starting to receive any additives, and choose quality products from reliable manufacturers.

Remember that additives are not a magic tablet, and to achieve maximum results, a combination of proper nutrition, training and rest is required.

VII. Future areas of research in the field of endurance additives

Studies in the field of endurance additives continue to develop, and in the future we can expect the emergence of new and more effective additives. Some of the promising areas of research include:

  1. Personalized nutrition and additives: Development of individual nutrition strategies and additives based on genetic data and biomarkers.
  2. Microbia of the intestines and endurance: Study of the effect of intestinal microbioma on endurance and development of probiotic additives to improve performance.
  3. Nutrigenomy: The study of the influence of nutrients on genes expression and the development of additives that can optimize the genetic potential for endurance.
  4. New forms of nitrates: Development of new forms of nitrates with improved bioavailability and efficiency.
  5. Adaptogens and stress: Further study of the influence of adaptogens on a decrease in stress and improve adaptation to physical activity.

These areas of research promise to discover new opportunities to improve the endurance of athletes and optimize their performance.

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