Effective endurance supplements in athletes

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Effective supplements for endurance among athletes: Detailed leadership

I. Understanding endurance and its physiological mechanisms

Endurance in sports is the ability to maintain a certain level of physical activity for a long time. This is a comprehensive quality that depends on many physiological factors, including:

  1. Cardiovascular system: The effectiveness of the heart in pumping blood, the volume of blood delivered to the muscles, and the speed of oxygen delivery.
  2. Respiratory system: The effectiveness of the lungs in the absorption of oxygen and the removal of carbon dioxide.
  3. Muscle system: The type of muscle fibers (the ratio of slow and fast fibers), the effectiveness of the use of oxygen in the muscles (mitochondrial function), the ability of muscles to stir and use energy (glycogen).
  4. Energy systems: Aerobic (the use of oxygen for energy production) and anaerobic (energy production without oxygen) system. The body’s ability to effectively switch between these systems.
  5. Nervous system: The effectiveness of neuromuscular coordination, the ability to maintain mental concentration and overcome fatigue.
  6. Hormonal system: Regulation of hormones, such as cortisol, testosterone and growth hormone, which affect energy metabolism, restoration and adaptation.

Various sports make different stamina requirements. The marathon runner requires high aerobic endurance, while the sprinter needs high anaerobic power. Understanding these differences is important when choosing additives to increase endurance.

II. Key categories of endurance additives

Additives aimed at increasing endurance can be divided into several main categories, depending on their mechanism of action:

  1. Increase oxygen delivery: Improve the function of the cardiovascular and respiratory systems, increase blood volume and improve oxygen transport to the muscles.
  2. Improving energy metabolism: Optimize the use of glucose, fats and other energy sources, increase glycogen reserves in the muscles and liver, improve mitochondrial function.
  3. Decrease in fatigue: Reduce the accumulation of lactic acid, buffer pH in the muscles, improve the neuromuscular function and reduce inflammation.
  4. Improving recovery: They contribute to the restoration of muscle tissue after training, reduce muscle pain and accelerate the restoration of energy reserves.
  5. Support for hydration and electrolyte balance: Prevent dehydration and loss of electrolytes, which is critical to maintain endurance.

III. Review of specific additives and their scientific rationale

A. Creatine:

  • The mechanism of action: Creatine is a key component of the phosphocratin system, which provides rapid regeneration of ATP (main source of energy in cells) during intense, short -term exercises. Creatine can also increase glycogen reserves in the muscles and have antioxidant properties.
  • Statement of endurance: Although creatine is most famous for its advantages for strength and power, it can also improve endurance in some sports, especially in those that include repeated explosive movements (for example, interval training, swimming, cycling with accelerations). It can also help delay your fatigue and improve the restoration between approaches.
  • Dosage and application: Usually it is recommended that the loading phase (20 g per day, divided into 4 doses, within 5-7 days), followed by a maintenance dose (3-5 g per day). Creatine Monohydrate is the most studied and affordable form.
  • Scientific evidence: Numerous studies show that creatine can improve performance in high -intensity exercises, increase muscle mass and accelerate recovery. Some studies also showed a positive impact on endurance.
  • Side effects: The most common side effect is the retention of water, which can lead to weight gain. In rare cases, gastrointestinal disorders can occur.

B. Beta-Alanin:

  • The mechanism of action: Beta-Alanin is the predecessor of carnosin, dipeptide, which is in high concentrations in muscle tissue. Carnosine acts as a buffer, neutralizing lactic acid, which accumulates in the muscles during intense exercises, thereby reducing fatigue.
  • Statement of endurance: Beta-Alanin is most effective in exercises that last from 1 to 4 minutes, where the accumulation of lactic acid is the main factor that limits productivity. This includes sports, such as rowing, swimming, running medium distances and cycling. It can help improve strength endurance and delay your fatigue.
  • Dosage and application: The recommended dose is 4-6 g per day, divided into several doses to reduce tingling (paresthesia), which can occur as a side effect.
  • Scientific evidence: Numerous studies have shown that beta-alanine can increase the level of carnosine in the muscles, improve strength endurance and delay fatigue during intense exercises.
  • Side effects: The most common side effect is paresthesia (tingling of the skin), which usually takes place within 1-2 hours.

C. Caffeine:

  • The mechanism of action: Caffeine is a stimulant of the central nervous system, which reduces the perception of fatigue, increases vigilance, improves concentration and can increase the use of fats as a source of energy.
  • Statement of endurance: Caffeine can improve endurance in various sports, including running, cycling, swimming and team sports. It can help increase time to exhaustion, reduce the perception of efforts and improve overall performance.
  • Dosage and application: An effective dose varies depending on individual sensitivity, but usually 3-6 mg per kg of body weight, taken 30-60 minutes before training. It is important to start with a low dose and gradually increase it in order to avoid side effects.
  • Scientific evidence: Caffeine is one of the most studied additives to increase performance, and numerous studies confirm its effectiveness in improving endurance.
  • Side effects: Side effects can include insomnia, anxiety, nervousness, rapid heartbeat and gastrointestinal disorders. Excessive caffeine consumption can lead to dehydration. It is important to consider individual sensitivity and not exceed the recommended dose.

D. Nitrates (beetroot juice):

  • The mechanism of action: Nitrates turn into nitrogen oxide (No) in the body. No expands blood vessels, improving blood flow and oxygen delivery to the muscles. It can also increase the efficiency of mitochondria and reduce oxygen consumption during exercises.
  • Statement of endurance: Nitrates can improve endurance in various sports, especially in cyclic sports, such as running, cycling and swimming. They can help reduce oxygen consumption, improve the economy of movement and increase time to exhaustion.
  • Dosage and application: The recommended dose is 300-600 mg of nitrates taken 2-3 hours before training. Beetroot juice is a common source of nitrates. Concentrated additives with nitrates are also available.
  • Scientific evidence: Numerous studies have shown that nitrates can improve productivity in endurance exercises.
  • Side effects: The most common side effect is the red color of urine (an unconditional reaction to beetroot juice). In rare cases, gastrointestinal disorders can occur.

E. Amino acids with an extensive chain (BCAA):

  • The mechanism of action: BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration. They can also reduce the perception of fatigue, competing with a tripophane for transport through a hematoencephalic barrier. Triptofan is the predecessor of serotonin, a neurotransmitter who can cause a feeling of fatigue.
  • Statement of endurance: BCAA can help reduce muscle pain, accelerate restoration and reduce fatigue during long training. They can be especially useful for athletes who adhere to a low -calorie diet or engage in intensive training.
  • Dosage and application: The recommended dose is 5-10 g, taken before, during or after training.
  • Scientific evidence: Studies show that BCAA can improve muscle restoration and reduce fatigue, but their effect on productivity in endurance is less unambiguous.
  • Side effects: BCAA is usually well tolerated, but in rare cases, gastrointestinal disorders can occur.

F. Carbohydrates (gels, drinks):

  • The mechanism of action: Carbohydrates are the main source of energy for muscles during endurance exercises. The use of carbohydrates during training helps maintain the level of glucose in the blood and prevents the depletion of glycogen reserves in the muscles and liver.
  • Statement of endurance: Carbohydrates can significantly improve endurance in exercises that last more than 1 hour. They can help increase time to exhaustion, maintain speed and power, as well as reduce the perception of fatigue.
  • Dosage and application: The recommended dose is 30-60 g of carbohydrates per hour during long training. Carbohydrates can be consumed in the form of gels, drinks, bars or solid foods. It is important to practice the nutrition strategy during training in order to adapt the body to the absorption of carbohydrates during the load.
  • Scientific evidence: Numerous studies confirm that the use of carbohydrates during endurance training can significantly improve performance.
  • Side effects: In some people, the use of carbohydrates during training can cause gastrointestinal disorders, such as nausea, vomiting or diarrhea. It is important to experiment with various types of carbohydrates and quantity to find what is best suited for you.

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

  • The mechanism of action: Electrolytes are minerals that play an important role in maintaining hydration, neuromuscular function and energy metabolism. During the exercises, electrolytes are lost with later, which can lead to dehydration, muscle cramps and a decrease in productivity.
  • Statement of endurance: Replacing electrolytes lost with later can help prevent dehydration, muscle cramps and reduce fatigue. Electrolytes are especially important for long -term training in hot weather.
  • Dosage and application: The dosage of electrolytes depends on the pace of sweating, the duration of training and environmental conditions. It is recommended to use electrolyte drinks or additives during and after training.
  • Scientific evidence: Studies show that the replacement of electrolytes lost with then can help improve hydration and performance in endurance exercises.
  • Side effects: Excessive electrolytes can lead to gastrointestinal disorders.

H. L-Carrenitin:

  • The mechanism of action: L-carnitine plays an important role in the transport of fatty acids in mitochondria, where they are oxidized for energy production. It can also reduce the accumulation of lactic acid and improve recovery.
  • Statement of endurance: L-carnitine can help improve the use of fats as a source of energy, reduce fatigue and accelerate recovery. However, studies of its effectiveness in improving endurance are contradictory.
  • Dosage and application: The recommended dose is 1-3 g per day, divided into several receptions. L-carnitine can be taken in the form of tablets, capsules or liquids.
  • Scientific evidence: Some studies have shown that L-carnitine can improve productivity in endurance exercises, but other studies have not revealed a significant effect.
  • Side effects: L-carnitine is usually well tolerated, but in rare cases, gastrointestinal disorders can occur.

I. Rhodiola pink (Rhodiola rosea):

  • The mechanism of action: Rhodiola pink is an adaptogen that helps the body adapt to stress. It can improve mental and physical performance, reduce fatigue and improve mood.
  • Statement of endurance: Rhodiola pink can help improve endurance, reduce the perception of efforts and improve mental concentration.
  • Dosage and application: Recommended dose-200-600 mg per day, accepted 30-60 minutes before training.
  • Scientific evidence: Studies show that Rhodiola pink can improve physical and mental performance in conditions of stress.
  • Side effects: Rhodiola pink is usually well tolerated, but in rare cases insomnia, irritability or gastrointestinal disorders can occur.

J. Ginseng:

  • The mechanism of action: Ginseng is another adaptogen that can help improve physical and mental performance, reduce fatigue and improve immune function.
  • Statement of endurance: Ginseng can help improve endurance, reduce the perception of efforts and improve concentration.
  • Dosage and application: The dosage of ginseng depends on the type of ginseng (American, Asian, Siberian). It is recommended to start with a low dose and gradually increase it.
  • Scientific evidence: Studies show that ginseng can improve physical and mental performance.
  • Side effects: Ginseng can cause insomnia, nervousness, headache and gastrointestinal disorders. It is not recommended to use ginseng with high blood pressure or blood coagulation disorders.

K. Vitamins and minerals:

  • Vitamin D: It is important for the health of bones, muscle function and the immune system. Vitamin D deficiency can adversely affect productivity in endurance.
  • Iron: It is necessary for the transport of oxygen in the blood. Iron deficiency (anemia) can lead to fatigue and decrease in endurance.
  • Magnesium: Participates in muscle function, energy metabolism and regulation of electrolyte balance.
  • Zinc: It is important for the immune function, protein synthesis and tissue restoration.
  • B vitamins B: Participate in energy exchange and neuromuscular function.

It is important for athletes involved in sports for endurance sports and, if necessary, take vitamin and mineral additives to maintain optimal health and productivity.

IV. Individualization of additives: factors that should be taken into account

The choice of additives to increase endurance is an individual process that depends on many factors:

  1. Sport: Different sports make different standards for endurance.
  2. Intensity and duration of training: High-intensity training can require more certain additives (for example, beta-alanine or creatine). Long training can require more attention to hydration and carbohydrate use.
  3. Individual features: Age, gender, weight, state of health, diet and genetics can affect which additives will be most effective.
  4. Training goals: Additives should be selected in accordance with the goals of training (for example, an increase in aerobic endurance, improvement of the power component, acceleration of recovery).
  5. Budget: The cost of additives can vary widely. It is important to choose additives that correspond to your budget.
  6. Preliminary experience: It is important to start with small doses and gradually increase them in order to evaluate the individual tolerance and effectiveness of each additive.
  7. Consultation with a specialist: Before taking any additives, it is recommended to consult a doctor or a sports nutritionist to make sure their safety and efficiency.

V. Risks and precautions

Reception of additives to increase endurance carries certain risks:

  1. Side effects: Many additives can cause side effects, especially with high doses or when interacting with other drugs or additives.
  2. Pollution: Some additives can be polluted by prohibited substances, which can lead to an athlete disqualification. It is important to choose additives from reliable manufacturers who undergo independent testing for the presence of pollution.
  3. Unreasonable statements: Not all additives advertised as means to increase endurance are really effective. It is important to rely on scientific data and reviews of experts when choosing additives.
  4. Addiction: Some additives, such as caffeine, can cause addiction.
  5. Impact on health: Some additives can be harmful to health, especially with prolonged use or in the presence of certain diseases.

To minimize the risks associated with taking additives, it is important:

  1. Carefully study information about each supplement: Learn about its mechanism of action, effectiveness, side effects and interactions.
  2. Choose additives from reliable manufacturers: Look for additives that undergo independent testing for the presence of pollution.
  3. Start with small doses and gradually increase them: Evaluate the individual tolerance and effectiveness of each additive.
  4. Do not exceed the recommended doses: Follow the instructions for use.
  5. Consult a doctor or sports nutritionist: Get professional advice before taking any additives.
  6. Follow your health: Pass medical examinations regularly and inform the doctor about all the additives that you accept.

VI. The role of nutrition and training in increasing endurance

It is important to remember that additives are only an addition to proper nutrition and training. The basis for increasing endurance is:

  1. Balanced nutrition: The use of a sufficient amount of carbohydrates, proteins and fats, as well as vitamins and minerals.
  2. Regular training: Performing training aimed at developing aerobic and anaerobic endurance.
  3. Sufficient rest and restoration: Ensuring sufficient time to restore between training.
  4. Hydration: Maintaining the optimal level of hydration before, during and after training.
  5. Dream: Obtaining enough sleep (7-9 hours a day).
  6. Stress management: Reducing the level of stress using various techniques, such as meditation or yoga.

Additives can help improve endurance, but they will not replace proper nutrition and training. They should be used in combination with these factors to achieve maximum results.

VII. Examples of combinations of additives for different sports

It is important to note that these are only examples, and individual needs can vary. Always consult with a specialist.

  • Marathon run:
    • Carbohydrate gels/drinks (during the race)
    • Electrolyte drinks (during and after the race)
    • Nitrates (beetroot juice) (a few days before the race)
    • Caffeine (before the race)
    • Vitamin D (if there is a deficit)
    • Iron (if there is a deficit)
  • Cycling (long races):
    • Carbohydrate gels/drinks (during the race)
    • Electrolyte drinks (during and after the race)
    • Creatine (for power jerks and sprints)
    • Beta-alanine (to increase the buffer muscle capacity)
    • Nitrates (beetroot juice) (a few days before the race)
    • Caffeine (before and during the race, if necessary)
  • Triathlon:
    • Carbohydrate gels/drinks (during all stages)
    • Electrolyte drinks (during all stages)
    • Creatine (for swimming and power elements)
    • Beta-Alanin (for running and cycling)
    • Caffeine (before and during the race, if necessary)
  • Long distances swimming:
    • Carbohydrate drinks (between swims and during long training)
    • Creatine (to increase power)
    • Beta-alanine (to increase the buffer muscle capacity)
    • Electrolytes (to maintain hydration)
  • Team sports (football, basketball, hockey):
    • Carbohydrate drinks (during breaks and after the match)
    • Electrolytes (to maintain hydration)
    • Creatine (to increase power and power jerks)
    • Beta-alanine (to increase the buffer capacity of muscles and reduce fatigue)
    • Caffeine (before the match, if necessary)
    • BCAA (to accelerate recovery)

VIII. Future research areas

Studies in the field of additives to increase endurance continue. Some promising areas of research include:

  1. Personalized additives: The use of genetic data and other individual factors to select optimal additives.
  2. New sources of nitrates: Studying the effectiveness of various sources of nitrates, such as grenade or green leafy vegetables.
  3. Microbia and endurance: A study of the effects of intestinal microbioma on extension performance and the development of probiotic additives to improve endurance.
  4. Adaptogens: Studying the effectiveness of new adaptogens to increase endurance.
  5. Nutrigenomy: The study of the interaction between nutrition and genes and the development of dietary recommendations and additives based on genetic data.

IX. Final recommendations

The choice and use of additives to increase endurance is a complex process that requires an individual approach and based on scientific data. Remember that additives are only an addition to proper nutrition, training and rest. Before taking any additives, it is recommended to consult a doctor or a sports nutritionist to make sure their safety and efficiency. Focus on creating a strong foundation from a healthy lifestyle, and only then consider additives as a means to further improve your performance.

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