The best dietary supplements to increase endurance

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The article should cover a comprehensive range of supplements, delve into their mechanisms of action, provide scientific backing, and address safety concerns.

The best dietary supplements to increase endurance

Part 1: Understanding endurance and nutrition

  1. What is endurance?

Endurance, in the context of physical activity, is the body’s ability to maintain physical activity over a long period of time. It covers several physiological aspects, including the cardiorespirator system (heart and lungs), muscle endurance, metabolic efficiency and mental stability. There are aerobic endurance (long -distance running, swimming, cycling) and anaerobic endurance (sprint, heavy athletics), each of which requires various metabolic processes.

  1. The role of diet in endurance

Food plays a critical role in increasing and maintaining endurance. Adequate consumption of macro- and micronutrients provides energy for muscles, supports recovery, optimizes hydration and reduces the risk of injuries. A balanced diet, rich in carbohydrates, proteins, useful fats, vitamins and minerals, is the basis for achieving maximum performance. Insufficient nutrition can lead to fatigue, a decrease in endurance and increased susceptibility to diseases.

  1. The importance of hydration

Hydration is a fundamental aspect of endurance. The water makes up a significant part of the body weight and is involved in many physiological processes, including thermoregulation, nutrient transport and waste removal. Dehydration can lead to a decrease in blood volume, increase the heart rhythm, deteriorate cognitive functions and a decrease in physical performance. It is recommended to regularly drink water before, during and after training, especially in hot weather. Electrolyte drinks can be useful for replenishing sodium, potassium and other minerals lost with later.

  1. The main nutrients for endurance
  • Carbohydrates: The main source of energy for muscles, especially during intense training. Complex carbohydrates, such as whole grains, fruits and vegetables, provide a stable energy source.
  • Squirrels: Necessary for the restoration and growth of muscles. Proteins also play a role in the production of enzymes and hormones that regulate metabolic processes.
  • Fat: An important source of energy, especially during long, low -intensity training. Useful fats, such as omega-3 fatty acids, have anti-inflammatory properties.
  • Vitamins and minerals: They participate in many metabolic processes, support the immune system and protect against oxidative stress. Important vitamins and minerals for endurance include B vitamins, vitamin C, vitamin D, iron, magnesium and zinc.

Part 2: dietary supplement to increase energy and reduce fatigue

  1. Caffeine
  • The mechanism of action: Caffeine is a stimulant of the central nervous system that blocks adenosine, neurotransmitter that causes fatigue. This leads to an increase in vigilance, a decrease in the perception of pain and improve muscle strength and endurance.
  • Scientific evidence: Numerous studies have shown that caffeine improves aerobic and anaerobic performance, and also reduces the feeling of fatigue.
  • Dosage: The optimal dose of caffeine varies depending on individual sensitivity, but usually is 3-6 mg per kilogram of body weight, accepted about 60 minutes before training.
  • Side effects: Caffeine can cause side effects, such as anxiety, insomnia, heart heartbeat and stomach disorder. It is important to start with a low dose and gradually increase it in order to evaluate tolerance.
  1. Beta-alanine
  • The mechanism of action: Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing lactic acid, which accumulates in the muscles during intense exercises and promotes fatigue.
  • Scientific evidence: Studies have shown that beta-alanine improves anaerobic endurance, increases time to exhaustion and reduces muscle fatigue, especially during high-intensity exercises.
  • Dosage: The recommended dose of beta-alanine is 2-5 grams per day, divided into several doses to minimize the tingling of the skin (paresthesia), which is a common side effect.
  • Side effects: The tingling of the skin is the most common side effect of beta-alanine, but it usually passes after a few minutes.
  1. Creatine
  • The mechanism of action: Creatine increases the reserves of phosphocratin in the muscles, which is a source of energy for the rapid recovery of ATP (adenosinericfath), the main source of energy for muscle contractions. This improves strength and power, especially during short, intense exercises.
  • Scientific evidence: Creatine has proven its effectiveness in increasing muscle strength, power and endurance during high -intensity exercises. It can also help restore muscles and reduce muscle pain.
  • Dosage: The recommended dose of creatine is 3-5 grams per day. The loading phase (20 grams per day for 5-7 days) is not mandatory, but can accelerate the saturation of the muscles by creatine.
  • Side effects: Creatine is usually safe, but can cause water delay and weight increase in some people.
  1. L-carnitin
  • The mechanism of action: L-carnitine plays an important role in the transportation of fatty acids to mitochondria, where they are burned for energy. This can improve the use of fat as fuel, maintain glycogen reserves and increase endurance.
  • Scientific evidence: Some studies have shown that L-carnitine can improve aerobic endurance, reduce muscle pain and accelerate recovery. However, research results are ambiguous.
  • Dosage: The recommended dose of L-carnitine is 1-3 grams per day, divided into several doses.
  • Side effects: L-carnitine is usually safe, but can cause side effects, such as nausea, vomiting, diarrhea and the smell of fish in the body.
  1. Fish
  • The mechanism of action: Ribosis is sugar, which plays an important role in the production of ATP (adenosine triphosphate), the main source of energy for cells. Reception of ribose can improve the restoration of ATP after intense exercises and reduce muscle pain.
  • Scientific evidence: Some studies have shown that ribose can improve aerobic endurance and reduce muscle pain.
  • Dosage: The recommended dose of ribose is 3-5 grams per day, divided into several doses.
  • Side effects: Ribose is usually safe, but can cause side effects, such as nausea, diarrhea and discomfort in the abdomen.

Part 3: Bades to improve blood circulation and delivery of oxygen

  1. Beetroot juice (nitrates)
  • The mechanism of action: Beetroot juice is rich in nitrates that turn into nitrogen oxide in the body. Nitrogen oxide relaxes blood vessels, improves blood circulation and delivery of oxygen to muscles, which can increase endurance.
  • Scientific evidence: Numerous studies have shown that beetroot juice improves aerobic endurance, reduces blood pressure and reduces oxygen consumption during exercises.
  • Dosage: It is recommended to drink about 500 ml of beet juice 2-3 hours before training or competition. You can also use a concentrated beet extract.
  • Side effects: Beetroot juice can cause a change in urine and stool (harmless phenomenon). In some people, it can cause discomfort in the stomach.
  1. L-arginin
  • The mechanism of action: L-Arginine is an amino acid, which is the predecessor of nitrogen oxide. It can improve blood circulation, expand blood vessels and improve oxygen delivery to the muscles.
  • Scientific evidence: Some studies have shown that L-Arginine can improve aerobic endurance and reduce blood pressure. However, research results are ambiguous.
  • Dosage: The recommended dose of L-Arginine is 3-6 grams per day, divided into several doses.
  • Side effects: L-arginine is usually safe, but can cause side effects, such as nausea, diarrhea and abdominal discomfort.
  1. Extract of grape seeds
  • The mechanism of action: The extract of grape seeds contains antioxidants that can protect blood vessels from damage and improve blood circulation.
  • Scientific evidence: Some studies have shown that grape seed extract can improve blood circulation and reduce blood pressure.
  • Dosage: The recommended dose of grape seed extract is 100-300 mg per day.
  • Side effects: The extract of grape seeds is usually safe, but can cause side effects, such as headache and nausea.
  1. Ginkgo biloba extract
  • The mechanism of action: Ginkgo biloba extract improves blood circulation and cognitive functions. It can improve oxygen delivery to the muscles and brain, which can increase endurance and concentration.
  • Scientific evidence: Some studies have shown that ginkgo biloba extract can improve blood circulation and cognitive functions.
  • Dosage: The recommended dose of the ginkgo biloba extract is 120-240 mg per day, divided into several tricks.
  • Side effects: Ginkgo biloba extract can cause side effects, such as headache, dizziness and stomach disorder.

Part 4: Bades to support recovery and reduce inflammation

  1. 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. They can reduce muscle pain, reduce fatigue and accelerate recovery after training.
  • Scientific evidence: Studies have shown that BCAA can reduce muscle pain and reduce fatigue after training.
  • Dosage: The recommended BCAA dose is 5-10 grams per day, accepted before, during or after training.
  • Side effects: BCAA is usually safe, but can cause side effects, such as nausea and stomach disorder.
  1. Glutamine
  • The mechanism of action: Glutamine 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 increase the risk of diseases. The intake of glutamine can support the immune system and accelerate recovery.
  • Scientific evidence: Some studies have shown that glutamine can support the immune system and accelerate recovery after training.
  • Dosage: The recommended dose of glutamine is 5-10 grams per day, divided into several doses.
  • Side effects: Glutamine is usually safe, but can cause side effects, such as nausea and stomach disorder.
  1. Omega-3 fatty acids
  • The mechanism of action: Omega-3 fatty acids (EPA and DHA) have anti-inflammatory properties. They can reduce muscle pain, improve recovery and protect against injuries.
  • Scientific evidence: Studies have shown that omega-3 fatty acids can reduce muscle pain and improve recovery after training.
  • Dosage: The recommended dose of omega-3 fatty acids is 1-3 grams per day.
  • Side effects: Omega-3 fatty acids are usually safe, but can cause side effects, such as stomach disorder and fish taste in the mouth.
  1. Kurkumin (turmeric extract)
  • The mechanism of action: Kurkumin is an active component of turmeric and has powerful anti -inflammatory and antioxidant properties. It can reduce muscle pain, accelerate restoration and protect from oxidative stress.
  • Scientific evidence: Studies have shown that curcumin can reduce muscle pain and improve recovery after training.
  • Dosage: The recommended dose of curcumin is 500-1000 mg per day.
  • Side effects: Curcumin is usually safe, but can cause side effects, such as stomach disorder. It is important to take curcumin with piperin (black pepper extract), which improves its absorption.
  1. Antioxidants (vitamin C, vitamin E, selenium)
  • The mechanism of action: Intensive training increase the production of free radicals that can damage cells and cause inflammation. Antioxidants protect cells from damage, reduce inflammation and improve recovery.
  • Scientific evidence: Studies have shown that antioxidants can reduce muscle pain and improve recovery after training.
  • Dosage: Recommended doses: vitamin C (500-1000 mg per day), vitamin E (200-400 IU per day), selenium (50-200 mcg per day).
  • Side effects: Antioxidants are usually safe, but can cause side effects at high doses.

Part 5: Adaptogens to increase stress resistance

  1. Rodila is pink
  • The mechanism of action: Rhodiola pink is an adaptogen that helps the body adapt to stress. It can reduce fatigue, improve cognitive functions and increase physical endurance.
  • Scientific evidence: Studies have shown that Rodiola Pink can improve physical and mental endurance, as well as reduce stress.
  • Dosage: The recommended dose of Rodiola Pink is 100-600 mg per day.
  • Side effects: Rhodiola pink is usually safe, but can cause side effects, such as insomnia and anxiety.
  1. Ashwaganda
  • The mechanism of action: Ashvaganda is an adaptogen that helps the body adapt to stress. It can reduce the level of cortisol (stress hormone), improve sleep and increase physical endurance.
  • Scientific evidence: Studies have shown that Ashvagand can improve strength, endurance and restoration after training, as well as reduce stress.
  • Dosage: The recommended dose of Ashvaganda is 300-500 mg per day.
  • Side effects: Ashvaganda is usually safe, but can cause side effects, such as drowsiness and stomach disorder.
  1. Eleuterococcus (Siberian ginseng)
  • The mechanism of action: Eleutherococcus is an adaptogen that helps the body adapt to stress. It can improve physical and mental performance, as well as increase immunity.
  • Scientific evidence: Studies have shown that Eleutherococcus can improve physical and mental performance, as well as reduce stress.
  • Dosage: The recommended dose of eleutherococcus is 100-300 mg per day.
  • Side effects: Eleutherococcus is usually safe, but can cause side effects, such as insomnia and anxiety.
  1. Cordyceps
  • The mechanism of action: Cordyceps is a mushroom that is traditionally used to increase energy and endurance. It can improve the use of oxygen, increase ATP level and improve physical performance.
  • Scientific evidence: Studies have shown that cordyceps can improve aerobic endurance and reduce fatigue.
  • Dosage: The recommended dose of cordyceps is 1-3 grams per day.
  • Side effects: Cordyceps is usually safe, but can cause side effects, such as nausea and stomach disorder.

Part 6: Other useful dietary supplements for endurance

  1. Iron
  • The mechanism of action: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to fatigue, a decrease in endurance and anemia.
  • Scientific evidence: Studies have shown that iron intake can improve endurance in people with iron deficiency.
  • Dosage: The dosage of iron depends on the degree of deficiency. It is important to consult a doctor to determine the optimal dose.
  • Side effects: Iron can cause side effects, such as constipation, nausea and disorder of the stomach.
  1. Magnesium
  • The mechanism of action: Magnesium is involved in many metabolic processes, including energy production, muscle contraction and transmission of nerve impulses. Magnesium deficiency can lead to fatigue, muscle cramps and a decrease in endurance.
  • Scientific evidence: Studies have shown that the intake of magnesium can improve endurance and reduce the risk of muscle spasms.
  • Dosage: The recommended dose of magnesium is 200-400 mg per day.
  • Side effects: Magnesium can cause side effects, such as diarrhea and stomach disorder.
  1. Potassium
  • The mechanism of action: Potassium is an important electrolyte that regulates the balance of fluid in the body, muscle contraction and transmission of nerve impulses. The loss of potassium with then during training can lead to fatigue and muscle spasms.
  • Scientific evidence: Potassium intake can help maintain a balance of electrolytes and reduce the risk of muscle cramps.
  • Dosage: It is recommended to consume products rich in potassium, such as bananas, avocados and potatoes. In some cases, potassium additives may be required, but it is important to consult a doctor.
  • Side effects: The excess of potassium can be dangerous.
  1. Sodium
  • The mechanism of action: Sodium is an important electrolyte that regulates the balance of fluid in the body. The loss of sodium with then during training can lead to dehydration and decrease in endurance.
  • Scientific evidence: Reception of sodium can help maintain a balance of electrolytes and prevent dehydration.
  • Dosage: It is recommended to use sports drinks containing sodium during long training.
  • Side effects: Excess sodium can be dangerous, especially for people with high blood pressure.

Part 7: Safety and Cautions

  1. Consultation with a doctor

Before taking any dietary supplement to increase endurance, it is important to consult a doctor or a sports nutritionist. They can evaluate your health status, determine your needs and recommend suitable additives. It is especially important to consult a doctor if you have any diseases or you take medications.

  1. Quality and safety of dietary supplements

The quality and safety of dietary supplements can vary. It is important to choose products from well -known and reliable manufacturers who test their products for cleanliness and efficiency. Look for products that are certified by independent organizations such as NSF International or Informed-Sport.

  1. Interaction with drugs

Some dietary supplements can interact with medicines. It is important to inform your doctor about all the additives that you accept in order to avoid undesirable interactions.

  1. Individual tolerance

Individual tolerance of dietary supplements can vary. Start with a low dose and gradually increase it to evaluate your tolerance. If you experience any side effects, stop taking the additive and consult a doctor.

  1. Do not replace dietary supplements

Bades should not replace a balanced diet. They should be used as an addition to a healthy diet and lifestyle.

  1. Doping control

If you are an athlete participating in the competition, make sure that your dietary supplements do not contain prohibited substances. Check the list of prohibited substances of your sports federation and choose products that are certified for the lack of prohibited substances.

Part 8: Final recommendations

  1. Personalized approach

The choice of dietary supplements to increase endurance should be personalized and take into account your individual needs, goals and health status. There is no universal solution that suits everyone.

  1. Realistic expectations

Bades can help improve endurance, but they are not a magic pill. They work best in combination with healthy nutrition, regular training and sufficient rest.

  1. Constant monitoring

Regularly evaluate your performance and health status to determine how effective the dietary supplements you have are. If you do not see the results, you may need to change the dosage, choose other additives or revise your training plan.

  1. Constant training

Be aware of recent studies in the field of sports nutrition and additives. This will help you make reasonable decisions about which dietary supplements are suitable for you.

  1. The emphasis on the foundations

Remember that the basics of endurance are a balanced diet, adequate hydration, regular training and sufficient rest. Bades can be a useful addition, but they should not replace these foundations.

  1. Listen to your body

It is important to listen to your body and pay attention to any signs of fatigue, pain or discomfort. Do not overdo it with training and do not take too many dietary supplements.

  1. Long -term perspective

An increase in endurance is a long -term process. Do not expect instant results. Be patient, consistent and adhere to a healthy lifestyle.

  1. A pleasant way to endurance!

Enjoy the process of training and improving your endurance. Remember that health and well -being should be your main priorities. Use dietary supplements as a tool to achieve your goals, but do not forget about the importance of a healthy lifestyle.

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