Comparison of dietary supplements to increase endurance

I. Understanding endurance and factors that affect it

Endurance, in the context of physical activity, is defined as the body’s ability to maintain physical activity for a long time without excessive fatigue. This is a complex concept, which is affected by numerous physiological and biochemical processes. There are several types of endurance:

Aerobic endurance: The ability to perform low and medium intensity exercises over a long period of time using oxygen for energy production. Key factors: the effectiveness of the cardiovascular system, the volume of the lungs, the ability of the muscles to dispose of oxygen.
Anaerobic endurance: The ability to perform high intensity exercises over a short period of time, when the need for energy exceeds the body’s ability to supply oxygen. Key factors: a supply of glycogen in the muscles, tolerance to lactate, the effectiveness of anaerobic metabolic pathways.
Power endurance: The ability of muscles to contract many times against resistance. Key factors: muscle strength, resistance to fatigue, coordination.

Endurance factors affecting:

Genetics: Determines the predisposition to certain types of physical activity and the maximum potential for the development of endurance. Genes affect the structure of muscle fibers, the effectiveness of the cardiovascular system and other key factors.
Workouts: Systematic training is the most important factor for increasing endurance. They lead to adaptation at the level of the cardiovascular system, muscles and metabolism.
Nutrition: A balanced diet that provides a sufficient amount of carbohydrates, proteins, fats, vitamins and minerals is necessary to maintain energy, restore muscles and optimal functioning of the body.
Rest and recovery: A sufficient dream and rest between training are necessary to restore muscles and prevent overtraining.
Hydration: Maintaining the water balance is critical to prevent dehydration, which can reduce endurance and worsen performance.
Psychological factors: Motivation, concentration and resistance to stress play an important role in overcoming fatigue and maintaining high performance.
Age: With age, endurance can decrease due to changes in the cardiovascular system, muscles and hormonal background.
Health status: Some diseases and conditions, such as cardiovascular diseases, asthma and anemia, can reduce endurance.

II. The role of dietary supplement in increasing endurance

Biologically active additives (dietary supplements) can play an auxiliary role in increasing endurance, especially in combination with proper nutrition, training and rest. However, it is important to understand that dietary supplements are not a magic pill and cannot replace a healthy lifestyle. Their effectiveness depends on the individual characteristics of the body, such as physical activity and dosage.

Bades can have the following influences that potentially improve endurance:

Increased energy potential: Some dietary supplements can increase energy levels and reduce fatigue, improving glucose and fat metabolism, as well as supporting the work of mitochondria.
Improving blood circulation and oxygen delivery: Bades that contribute to the expansion of blood vessels and improve blood flow can increase oxygen delivery to the muscles, which is especially important for aerobic endurance.
Decreased lactate level: Some dietary supplements can help reduce the formation of lactate in the muscles during intense exercises, which can increase time before fatigue.
Protection against oxidative stress: Intensive exercises can lead to the formation of free radicals that damage the cells. The antioxidants contained in some dietary supplements can neutralize free radicals and protect the cells from damage.
Acceleration of recovery: Some dietary supplements can contribute to muscle restoration after training, reducing inflammation and soreness.
Support for the work of the cardiovascular system: Bades that support the health of the heart and blood vessels can improve aerobic endurance.

III. A detailed review of popular dietary supplements to increase endurance

In this section, a detailed overview of the most popular and studied dietary supplements used to increase endurance will be presented. For each dietary supplement, the following will be considered:

The mechanism of action: How dietary supplements affect the body and what physiological processes affects.
Scientific evidence: A review of scientific research confirming or refuting the effectiveness of dietary supplements.
Recommended dosage: The optimal dosage to achieve the desired effect.
Side effects and contraindications: Possible side effects and contraindications to the use of dietary supplements.
Output forms: In what forms are dietary supplements (tablets, capsules, powders, liquids).
Features of application: Recommendations for the reception time, combination with other dietary supplements and food.

A. Creatine

The mechanism of action: Creatine is a natural substance contained in the muscles and is used to produce energy during short, intense exercises. It increases the reserves of phosphocratin in the muscles, which is the key component of the ATP-KF system, which provides energy for the first seconds of intensive work. Creatine can also increase the hydration of muscle cells, which can help increase strength and muscle mass.
Scientific evidence: Numerous studies confirm the effectiveness of creatine to increase strength, power and anaerobic endurance. It is especially effective for high intensity exercises, such as sprint, weight lifting and interval training. Its effectiveness for aerobic endurance is less obvious, although some studies show that it can improve the results in long -term training at high intensity intervals.
Recommended dosage: It is usually recommended to start with the boot phase – 20 g of creatine per day, divided into 4 doses, within 5-7 days. Then move to a maintenance dose – 3-5 g per day. Cyclic use (for example, reception for 8 weeks with a subsequent break) is also possible.
Side effects and contraindications: Creatine is usually safe subject to the recommended dosage. The most common side effect is to increase weight due to delay in the water in the muscles. Some people may have gastrointestinal disorders, such as bloating and diarrhea. Creatine is not recommended for people with kidney diseases.
Output forms: Creatine is produced in various forms, including monohydrate, ethyl ether, hydrochloride and others. Creatine Monohydrate is the most studied and affordable form.
Features of application: Creatine is best absorbed when taking carbohydrates, since insulin contributes to its transportation to the muscles. It is recommended to take creatine after training.

B. Beta-Alanin

The mechanism of action: Beta-Alanin is an amino acid that is involved in the synthesis of carnosine in the muscles. Carnosine is a buffer that helps neutralize lactic acid formed during intense exercises. An increase in the level of carnosine in the muscles can reduce fatigue and increase time before exhaustion.
Scientific evidence: Studies show that beta-alanine is effective for increasing anaerobic endurance, especially in exercises that last from 1 to 4 minutes. It can improve the results in such sports as medium -range running, swimming and cycling.
Recommended dosage: It is recommended to take 4-6 g of beta-alanine per day, divided into several tricks to reduce the risk of paresthesia (tingling of the skin). Reception of beta-alanine within 4-8 weeks can lead to the maximum increase in the level of carnosin in the muscles.
Side effects and contraindications: The most common side effect of beta-alanine is paresthesia, which usually takes place a few minutes after administration. Beta-Alanin is considered safe subject to the recommended dosage.
Output forms: Beta-Alanin is available in the form of powder and capsules.
Features of application: The division of the dose into several meals and intake with food can reduce the risk of paresthesia.

C. Caffeine

The mechanism of action: Caffeine is a stimulant of the central nervous system, which increases vigor, reduces the feeling of fatigue and improves concentration. It can also increase the release of adrenaline, which stimulates lipolysis (splitting of fats) and increases the availability of energy for muscles.
Scientific evidence: Numerous studies confirm the effectiveness of caffeine to increase endurance in various sports, including running, cycling and swimming. It can improve both aerobic and anaerobic endurance.
Recommended dosage: The recommended dose of caffeine to increase endurance is 3-6 mg per kg of body weight. The effect of caffeine can depend on individual sensitivity.
Side effects and contraindications: Side effects of caffeine can include insomnia, anxiety, rapid heartbeat, gastrointestinal disorders and headache. Caffeine is not recommended for people with cardiovascular diseases, anxiety and pregnant women. Regular use of caffeine can lead to tolerance, so an increase in dose may be required to maintain the effect.
Output forms: Caffeine is contained in coffee, tea, energy drinks and is produced in the form of tablets, capsules and powders.
Features of application: It is recommended to take caffeine 30-60 minutes before training. It is not recommended to use caffeine before bedtime.

D. L-Carnitine

The mechanism of action: L-carnitine is an amino acid that plays an important role in transporting fatty acids to mitochondria, where they are used to produce energy. It is assumed that L-carnitine can improve fat disposal, reduce lactate and reduce fatigue.
Scientific evidence: L-carnitine research results to increase endurance are ambiguous. Some studies show that it can improve the results in long-term aerobic training, especially in people with L-Carnitine deficiency. Other studies did not reveal the significant effect of L-carnitine on endurance.
Recommended dosage: The recommended dose of L-carnitine is 1-3 g per day, divided into several doses. The most effective form is L-carnitine L-Tartraet.
Side effects and contraindications: Side effects of L-carnitine can include gastrointestinal disorders, such as nausea, vomiting and diarrhea. L-carnitine is not recommended for people with kidney diseases and epilepsy.
Output forms: L-carnitine is available in the form of tablets, capsules, liquids and powders.
Features of application: L-carnitine is recommended to be taken with food, as insulin contributes to its absorption.

E. beetroot juice (nitrates)

The mechanism of action: Beetroot juice contains nitrates, which in the body turn into nitrites and nitrogen oxide. Nitrogen oxide is a vasodilator, that is, it expands blood vessels, improving blood flow and oxygen delivery to the muscles. This can increase aerobic endurance and reduce oxygen consumption during exercises.
Scientific evidence: Studies show that beet juice is effective for increasing aerobic endurance, especially in cyclic sports, such as running, cycling and swimming. It can improve the results in long workouts and reduce the feeling of fatigue.
Recommended dosage: The recommended dose of beetroot juice is 300-600 mg of nitrates, which corresponds to about 500 ml of beetroot juice. The optimal reception time is 2-3 hours before training.
Side effects and contraindications: Beetroot juice can color urine and chair in red, which is a harmless side effect. Some people may have gastrointestinal disorders. People with low blood pressure should consult a doctor before the use of beetroot juice.
Output forms: Beetroot juice can be prepared independently or bought in the form of finished juice, powder or concentrate.
Features of application: It is not recommended to use rinses for the oral cavity with antibacterial properties during the intake of beetroot juice, as they can reduce the transformation of nitrates into nitrites.

F. Iron

The mechanism of action: Iron is an important component of hemoglobin, which transfers oxygen in the blood. Iron deficiency can lead to anemia, which reduces endurance and worsens performance.
Scientific evidence: Studies show that iron intake is effective for increasing endurance in people with iron deficiency. However, the use of iron will not bring benefits to people with a normal level of iron.
Recommended dosage: The dosage of iron depends on the degree of deficiency. For the treatment of anemia, 100-200 mg of iron per day is usually prescribed. Iron should be taken under the supervision of a doctor.
Side effects and contraindications: Side effects of iron can include constipation, nausea, vomiting and abdominal pain. Iron is not recommended for people with hemochromatosis (an excess of iron in the body).
Output forms: Iron is produced in the form of tablets, capsules and liquids.
Features of application: Iron is best absorbed when taking on an empty stomach with vitamin C. It is not recommended to take iron with calcium, tea or coffee, as they can reduce its absorption.

G. The mag

The mechanism of action: Magnesium is involved in many metabolic processes, including energy production, protein synthesis and muscle function. It also helps to regulate the electrolyte balance and prevents muscle cramps.
Scientific evidence: Some studies show that Magnesium intake can improve endurance and reduce fatigue, especially in people with magnesium deficiency. It can also reduce muscle cramps that can occur during long -term training.
Recommended dosage: The recommended dose of magnesium is 200-400 mg per day.
Side effects and contraindications: Side effects of magnesium can include diarrhea and gastrointestinal disorders. Magnesium is not recommended for people with renal failure.
Output forms: Magnesium is available in the form of tablets, capsules, powders and liquids.
Features of application: Magnesium is better absorbed when eating.

H. Vitamin D.

The mechanism of action: Vitamin D plays an important role in bone health, muscle function and immune system. Vitamin D deficiency can lead to muscle weakness and a decrease in endurance.
Scientific evidence: Studies show that vitamin D intake can improve muscle function and increase endurance in people with vitamin D.
Recommended dosage: The recommended dose of vitamin D depends on the level of vitamin D in the blood. To maintain the optimal level of vitamin D, it is usually recommended to take 1000-2000 IU per day. The dosage should be determined with the doctor.
Side effects and contraindications: Taking high doses of vitamin D can lead to hypercalcemia (increased level of calcium in the blood), which can cause nausea, vomiting and weakness. Vitamin D is not recommended for people with hypercalcemia.
Output forms: Vitamin D is available in the form of tablets, capsules and liquids.
Features of application: Vitamin D is better absorbed when taking fats.

I. Rhodiola pink (Rhodiola rosea)

The mechanism of action: Rhodiola pink is an adaptogene, that is, it helps the body adapt to stress. It can reduce fatigue, improve concentration and increase endurance.
Scientific evidence: Some studies show that Rhodiola pink can improve physical and mental performance during stress. It can also reduce fatigue and improve recovery after training.
Recommended dosage: The recommended dose of Rodiola Pink is 200-600 mg per day, divided into two doses.
Side effects and contraindications: Side effects of Rhodiola pink can include insomnia, anxiety and dizziness. Rhodiola pink is not recommended for people with bipolar disorder and pregnant women.
Output forms: Rhodiola pink is produced in the form of tablets, capsules and liquid extracts.
Features of application: Rhodiola pink is recommended to be taken in the morning or in the morning to avoid insomnia.

J. Coenzim Q10 (COQ10)

The mechanism of action: Coenzyme Q10 is an antioxidant who plays an important role in the production of energy in mitochondria. It also protects the cells from damage by free radicals.
Scientific evidence: Some studies show that the intake of Coenzyme Q10 can improve endurance and reduce fatigue, especially in people with COQ10 deficiency or in the elderly.
Recommended dosage: The recommended dose of Coenzyme Q10 is 100-300 mg per day.
Side effects and contraindications: Side effects of Q10 coenzyme may include gastrointestinal disorders, such as nausea and diarrhea. Coenzym Q10 can interact with some drugs such as warfarin.
Output forms: Coenzyme Q10 is available in the form of tablets, capsules and liquids.
Features of application: Coenzym Q10 is better absorbed when taking fats.

K. 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 fatigue and reduce muscle soreness after training.
Scientific evidence: Studies show that BCAA intake can improve muscle restoration after training and reduce muscle soreness. However, its influence on increasing endurance is less obvious.
Recommended dosage: The recommended BCAA dose is 5-10 g per day, taken before, during or after training.
Side effects and contraindications: BCAA, as a rule, is safe subject to the recommended dosage. Some people may have gastrointestinal disorders.
Output forms: BCAA is produced in the form of powders, capsules and tablets.
Features of application: BCAA can be taken before, during or after training.

L. Glutamin

The mechanism of action: Glutamin is an amino acid that plays an important role in the immune system and muscle restoration. Intensive training can reduce glutamine in the body, which can weaken the immune system.
Scientific evidence: Some studies show that the intake of glutamine can support the immune system and improve muscle restoration after training. However, its influence on increasing endurance is less obvious.
Recommended dosage: The recommended dose of glutamine is 5-10 g per day.
Side effects and contraindications: Glutamin, as a rule, is safe subject to the recommended dosage. Some people may have gastrointestinal disorders.
Output forms: Glutamin is available in the form of powders and capsules.
Features of application: Glutamin can be taken after training.

IV. Bades interaction and potential synergistic effects

Some dietary supplements can interact with each other, enhancing or weakening their effects. It is important to consider these interactions when drawing up a plan for receiving dietary supplements.

Creatine and Beta-Alanine: The joint intake of creatine and beta-alanine can have a synergistic effect on increasing strength and anaerobic endurance. Creatine increases energy reserves, and beta-alanine reduces lactate, which allows you to train with greater intensity and longer.
Caffeine and l-carnitine: Caffeine can increase the efficiency of L-carnitine, improving the transportation of fatty acids to mitochondria.
Beetroot juice and creatine: Beetroot juice can improve the delivery of creatine to the muscles, enhancing its effect.
Antioxidants and vitamins: Taking various antioxidants and vitamins (for example, vitamin C and E) can have a synergistic effect on cell protection from oxidative stress.

It is important to remember that taking a large number of dietary supplements can simultaneously increase the risk of side effects and interactions. It is recommended to start with small doses and gradually increase them, following the reaction of the body.

V. Safety and quality of dietary supplements

The choice of high -quality and safe dietary supplements is critical. Unfortunately, the dietary supplement market is not always well regulated, and some products may contain undesirable impurities or not correspond to the declared composition.

Recommendations for choosing safe and high -quality dietary supplements:

Choose dietary supplements from famous and respected manufacturers: Manufacturers with a good reputation usually carry out strict quality control of their products.
Look for quality certificates: Certificates from independent organizations (for example, NSF International, USP) confirm that the product meets certain quality and safety standards.
Check the composition: Make sure that the composition of the dietary supplement corresponds to the declared on the label.
Avoid products with suspicious ingredients: Avoid products containing ingredients whose safety is not confirmed.
Consult a doctor or nutritionist: A doctor or nutritionist can help you choose the right dietary supplement and determine the optimal dosage.

VI. Individual features and personalization of the reception of dietary supplements

The effectiveness of dietary supplements can vary greatly depending on the individual characteristics of the body, such as physical activity and training goals.

Factors that should be taken into account when choosing dietary supplements:

Type of physical activity: Some dietary supplements are more effective for aerobic endurance, others for anaerobic endurance.
Training intensity: People involved in intensive training may need higher doses of dietary supplements.
Training goals: If your goal is an increase in strength and muscle mass, creatine and BCAA may be suitable for you. If your goal is to increase aerobic endurance, beet juice and L -carnitine may be suitable for you.
Health status: Some dietary supplements can be contraindicated in people with certain diseases.
Individual sensitivity: Some people are more sensitive to certain dietary supplements than others.

To achieve the best results, it is recommended to personalize the intake of dietary supplements, taking into account your individual characteristics and training goals. Consultation with a doctor or nutritionist can help you develop an individual dietary supplement plan.

VII. Recommendations for the use of dietary supplements for various sports

Long distances: Beetroot juice, l-carnitine, caffeine, magnesium.
Cycling: Beetroot juice, l-carnitine, caffeine, magnesium, creatine (for sprints and intervals).
Swimming: Beetroot juice, creatine, beta-alanine, caffeine.
Triathlon: Beetroot juice, l-carnitine, caffeine, magnesium, creatine (for strength training).
Crossfit: Creatine, Beta-Alanin, BCAA, Glutamin.
Weightlifting: Creatine, BCAA, Beta-Alanin.

VIII. Research and future areas

Studies in the field of dietary supplements to increase endurance continue. Future research can be aimed at studying new dietary supplements, optimizing dosages and developing personalized dietary supplements. An also important direction is the study of the long -term effects of taking dietary supplements for health.

IX. The importance of an integrated approach to increased endurance

It is important to remember that dietary supplements are only one of the components of an integrated approach to increased endurance. The most important factors are proper nutrition, systematic training, sufficient rest and restoration. Bades can help optimize performance and accelerate the achievement of results, but they cannot replace a healthy lifestyle.

Comparison of dietary supplements to increase endurance

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