The best dietary supplement to increase endurance athletes

The best dietary supplement to increase endurance athletes

Chapter 1: Understanding endurance and its role in sports

Endurance is the body’s ability to maintain physical activity over a long period of time, withstand fatigue and effectively recover after load. In sports, endurance plays a key role, determining success in many disciplines, from a marathon and triathlon to swimming and cycling. It allows the athlete to maintain a high intensity of training, quickly adapt to the loads and achieve the best results.

Endurance can be divided into several types:

• Aerobic endurance: The body’s ability to effectively use oxygen to produce energy. It is important for long -term, moderate exercises.
• Anaerobic endurance: The body’s ability to produce energy in conditions of oxygen deficiency. It is important for intense, short -term exercises.
• Power endurance: The ability of muscles to perform repeated contractions for a long time. It is important for sports that require multiple repetitions of movements.
• High -speed endurance: The ability to maintain high speed of movements for a long time. It is important for running short and medium distances, swimming and other sports.

Endurance factors affecting:

• Genetics: A genetic predisposition plays a significant role in determining endurance.
• Workouts: Regular training aimed at developing endurance improves the cardiovascular system, increase the amount of mitochondria in cells, improve the ability of muscles to use oxygen and reduce lactate accumulation.
• Nutrition: Proper nutrition provides the body with the necessary nutrients to maintain energy, restore and adapt to training.
• Rest and recovery: Sufficient rest and restoration allow the body to adapt to the loads and prevent overwork and injuries.
• Psychological factors: Motivation, concentration and the ability to cope with stress also affect endurance.

Chapter 2: The role of dietary supplements in increasing endurance: Principles and warnings

Biologically active additives (dietary supplements) can play an auxiliary role in increasing the endurance of athletes, but they are not a replacement for a balanced diet, regular training and sufficient rest. Bad can help:

• Improve energy metabolism: Some dietary supplements can increase the efficiency of oxygen and glucose for energy production.
• Reduce fatigue: Some dietary supplements can reduce the accumulation of lactate in the muscles and reduce the feeling of fatigue.
• Improve recovery: Some dietary supplements can accelerate muscle restoration after training and reduce muscle pain.
• Support the immune system: Intensive training can weaken the immune system, and some dietary supplements can help strengthen it.
• Optimize hydration: Electrolytes and some other dietary supplements help maintain the optimal balance of fluid in the body.

Cautions when using dietary supplements:

• Not all dietary supplements are effective: The effectiveness of many dietary supplements has not been proved by scientific research.
• Some dietary supplements can be harmful: Some dietary supplements may contain harmful ingredients or interact with medicines.
• Bades are not a replacement for a healthy lifestyle: They should be used only as an addition to a balanced diet, regular training and enough rest.
• Doping: Some dietary supplements may contain prohibited substances that can lead to athlete disqualification. It is necessary to carefully check the composition of the dietary supplements and choose only those that have quality certificates and do not contain prohibited substances.
• Individual reaction: The reaction to dietary supplements can be individual. It is necessary to start with small doses and carefully monitor your condition.

Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist.

Chapter 3: Creatine: fuel for muscles and increasing strength endurance

Creatine is a nitrogen -containing carboxylic acid, which is naturally contained in the muscles and is used to produce energy during intense exercises. It plays a key role in the phosphocratin system, ensuring the rapid regeneration of ATP (adenosine triphosphate), the main source of energy for muscle contractions.

How creatine increases endurance:

• Increase in phosphocratin reserves: Creatine increases the level of phosphocratin in the muscles, which allows you to quickly regenerate ATP during intense exercises.
• Increased power endurance: Creatine allows you to perform more repetitions with a certain weight, which helps to increase strength endurance.
• Reducing muscle fatigue: Creatine can help reduce the accumulation of lactate in the muscles and reduce the feeling of fatigue.
• Improving recovery: Creatine can accelerate muscle restoration after training.

Forms of creatine:

• Creatine Monogidrate: The most studied and effective form of creatine.
• Creatine Ethyl ether: It is believed that it is better absorbed, but research does not confirm this.
• Creatine hydrochlori: It dissolves well in water and can be more convenient for receiving.
• Creatine Malat: Contains apple acid that can improve energy metabolism.

Recommendations for taking creatine:

• Download phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days.
• Supporting dose: 3-5 grams per day.
• Creatine is better absorbed when taking carbohydrates.
• It is important to drink enough water when taking creatine.

Side effects of creatine:

• Liquid delay: Creatine can cause fluid retention in the body, which can lead to weight gain.
• Problems with the gastrointestinal tract: In some people, creatine can cause bloating, diarrhea or nausea.

Creatine is one of the most effective and safe dietary supplements to increase strength endurance.

Chapter 4: Beta-Alanin: lactic acid buffer and an increase in anaerobic endurance

Beta-Alanin is an indispensable amino acid that is the predecessor of Carnosine. Carnosine is a dipeptide that is in high concentrations in muscle tissue and plays the role of a buffer, neutralizing lactic acid.

How beta-alanine increases endurance:

• Improving the level of carnosine in the muscles: Beta-Alanin increases the concentration of carnosine in the muscles, which allows you to neutralize more lactic acid.
• Reducing muscle fatigue: Carnosine helps reduce the accumulation of lactate in the muscles and reduce the feeling of fatigue during intense exercises.
• Increase anaerobic endurance: Beta-Alanin allows you to maintain a high intensity of exercises in conditions of oxygen deficiency longer.
• Improving sports results: Studies show that beta-alanine can improve the results in running short and medium distances, swimming and other sports requiring high anaerobic endurance.

Recommendations for the reception of beta-alanina:

• 3-6 grams per day, divided into several tricks.
• Reception of beta-alanine with food can reduce side effects.
• To achieve the maximum effect, beta-alanine must be taken regularly for several weeks.

Side effects of beta-alanina:

• Paresthesia: The most common side effect of beta-alanine is paresthesia, a sensation of tingling or burning skin, usually in the face, neck and hands. This effect is harmless and passes in a few minutes. Dose separation into several techniques can reduce paresthesia.

Beta-Alanin is an effective dietary supplement to increase anaerobic endurance and reduce muscle fatigue.

Chapter 5: Caffeine: Stimulation and increasing general endurance

Caffeine is a stimulator of the central nervous system, which is widely used to increase energy, concentration and endurance.

How caffeine increases endurance:

• Stimulation of the central nervous system: Caffeine stimulates the central nervous system, which leads to an increase in vigor, concentration and a decrease in a sense of fatigue.
• Improving energy metabolism: Caffeine can increase the breakdown of fats and use them as a source of energy, which allows you to preserve glycogen reserves in the muscles.
• Reducing pain: Caffeine can reduce pain, which allows you to train longer and more intense.
• Improving sports results: Studies show that caffeine can improve the results in various sports, including running, swimming, cycling and team sports.

Recommendations for taking caffeine:

• 3-6 mg per kg of body weight 30-60 minutes before training.
• It is not recommended to use caffeine in large doses, as this can lead to side effects.
• Individual sensitivity to caffeine should be taken into account.

Side effects of caffeine:

• Insomnia: Caffeine can cause insomnia, especially if you use it in the evening.
• Anxiety: Caffeine can cause anxiety, nervousness and irritability.
• Problems with the gastrointestinal tract: Caffeine can cause heartburn, nausea and diarrhea.
• Improving blood pressure: Caffeine can increase blood pressure.
• Addiction: Regular use of caffeine can lead to addiction.

Caffeine is an effective dietary supplement for increasing energy, concentration and endurance, but it should be used with caution, taking into account individual sensitivity and possible side effects.

Chapter 6: L-carnitine: fat transport and energy exchange support

L-carnitine is an amino acid that plays a key role in the transport of fatty acids in mitochondria, where they are used to produce energy.

How L-carnitine can increase endurance:

• Improving energy metabolism: L-carnitine helps to transport fatty acids to mitochondria, where they are used for energy production, which can improve energy metabolism and increase endurance.
• Reducing muscle fatigue: L-carnitine can help reduce the accumulation of lactate in the muscles and reduce the feeling of fatigue.
• Improving recovery: L-carnitine can accelerate muscle recovery after training.
• Reduced muscle damage: L-carnitine can reduce muscle damage caused by intense training.

L-carnitine forms:

• L-carnitine L-Tartrap: It is well absorbed and often used in sports supplements.
• Acetyl-L-carnitine: It penetrates well through a hematoencephalic barrier and can have a positive effect on cognitive functions.
• Propionil-L-carnitine: It can improve blood circulation and energy metabolism in the muscles.

Recommendations for admission L-carnitine:

• 1-3 grams per day, divided into several tricks.
• L-carnitine is better absorbed when taking food.

Side effects of L-carnitine:

• Problems with the gastrointestinal tract: In some people, L-carnitine can cause nausea, diarrhea or abdominal pain.
• The fish smell of the body: In some people, L-carnitine can cause a fish smell of body.

The effectiveness of L-carnitine to increase endurance still remains the subject of discussions, and the results of the research are contradictory.

Chapter 7: Antioxidants: Protection against Oxidative stress and acceleration of recovery

Intensive training can lead to an increase in the formation of free radicals in the body, which causes oxidative stress and damages cells. Antioxidants are substances that neutralize free radicals and protect the cells from damage.

How antioxidants can increase endurance:

• Protection against oxidative stress: Antioxidants neutralize free radicals and protect the cells from damage caused by oxidative stress.
• Improving recovery: Antioxidants can accelerate muscle restoration after training.
• Reduced inflammation: Antioxidants can reduce inflammation caused by intensive training.
• Support for the immune system: Antioxidants can strengthen the immune system, which can be weakened by intense training.

Main antioxidants:

• Vitamin C: Water -soluble vitamin, which is a powerful antioxidant and supports the immune system.
• Vitamin E: Fat -soluble vitamin, which protects the cells from damage caused by free radicals.
• Selenium: A mineral that is an important component of antioxidant enzymes.
• Coenzim q10: A substance that is involved in the production of energy in cells and is an antioxidant.
• Alpha-lipoic acid: An antioxidant that can improve energy metabolism and reduce inflammation.
• Polyphenols: Contained in fruits, vegetables, tea and coffee and have antioxidant properties.

Recommendations for taking antioxidants:

• Antioxidants are best obtained from a balanced diet rich in fruits, vegetables and whole grains.
• If necessary, you can take antioxidant additives, but do not exceed the recommended doses.

Side effects of antioxidants:

• When taking high doses, some antioxidants can have a negative effect on the body.

It is important to receive antioxidants from a balanced diet and, if necessary, take antioxidant additives in moderate doses.

Chapter 8: Electrolytes: maintaining hydration and preventing seizures

During training, the body loses water and electrolytes with later. Electrolytes are minerals that are necessary to maintain hydration, muscle function and nervous conduction.

How electrolytes can increase endurance:

• Maintaining hydration: Electrolytes help to retain water in the body and prevent dehydration.
• Maintaining muscle function: Electrolytes are necessary for normal muscle function and prevention of seizures.
• Maintaining nervous conduction: Electrolytes are necessary for normal nervous conduction and transmission of nerve impulses.

Main electrolytes:

• Sodium: The main electrolyte, which is lost with later.
• Potassium: It is important for muscle function and nervous conduction.
• Magnesium: It is important for muscle function, nervous conduction and energy metabolism.
• Calcium: It is important for muscle function, nervous conduction and bone tissue.
• Chloride: It is important for maintaining hydration and acid-base balance.

Recommendations for receiving electrolytes:

• During training, you need to drink water containing electrolytes.
• You can use sports drinks containing electrolytes.
• With prolonged and intense training, you can use electrolyte additives.

Side effects of electrolytes:

• When taking large doses, electrolytes can cause nausea, vomiting and diarrhea.

It is important to maintain hydration and make up for the loss of electrolytes during training.

Chapter 9: Nitrates: Vascular expansion and improving muscle blood supply

Nitrates are substances contained in some vegetables, such as beets, spinach and arugula. In the body, nitrates turn into nitrogen oxide, which expands blood vessels and improves the blood supply to the muscles.

How nitrates can increase endurance:

• Vascular expansion: Nitrates expand the vessels, which leads to an improvement in muscle blood supply.
• Improving energy metabolism: Improving the blood supply to muscle allows them to receive more oxygen and nutrients, which improves energy metabolism.
• Reducing oxygen consumption: Nitrates can reduce oxygen intake with muscles during exercises, which allows them to work more efficiently.
• Improving sports results: Studies show that nitrates can improve the results in running, swimming and cycling.

Recommendations for receiving nitrates:

• You can use beetroot juice or other products rich in nitrates.
• You can use nitrate additives.
• Reception of nitrates 2-3 hours before training can improve sports results.

Side effects of nitrates:

• In some people, nitrates can cause headache, nausea and abdominal pain.

Nitrates can be an effective tool for increasing endurance, but before their use it is necessary to consult a doctor.

Chapter 10: Rhodiola Rosea (Rhodiola Pink): Adaptogen and decrease in fatigue

Rhodiola rosea is a plant that refers to adaptogens. Adaptogens are substances that help the body adapt to stress, improve physical and mental performance and reduce fatigue.

How rhodiola rosea can increase endurance:

• Reduced fatigue: Rhodiola Rosea can reduce the feeling of fatigue and improve physical and mental performance.
• Improving stress adaptation: Rhodiola Rosea helps the body adapt to stress caused by intense training.
• Improving cognitive functions: Rhodiola Rosea can improve cognitive functions, such as concentration and memory.
• Improving sports results: Studies show that Rhodiola Rosea can improve sports results in running and other sports.

Recommendations for receiving Rhodiola Rosea:

• 100-600 mg per day, divided into several tricks.
• Rhodiola rosea is best taken in the morning or day, as it can cause insomnia.

Side effects Rhodiola Rosea:

• In some people, Rhodiola Rosea can cause insomnia, irritability and anxiety.

Rhodiola Rosea can be an effective tool for reducing fatigue and increasing endurance, but before use it is necessary to consult a doctor.

Chapter 11: Iron (iron): prevention of anemia and maintaining energy exchange

Iron is a mineral that is an important component of hemoglobin, a protein that transfers oxygen in the blood. Iron deficiency can lead to anemia, which reduces the level of energy and endurance.

How iron can increase endurance:

• Anemia prevention: Iron helps to prevent anemia, which can reduce energy and endurance.
• Maintaining energy exchange: Iron is involved in energy metabolism and is necessary for the production of energy.
• Improving oxygen delivery: Iron helps hemoglobin to transfer oxygen in the blood, which improves oxygen delivery to the muscles.

Iron recommendations:

• It is better to get iron from a balanced diet rich in meat, fish, bird, legumes and green leafy vegetables.
• If necessary, you can take iron -containing additives, but only as prescribed by a doctor.

Side effects of iron:

• When taking high doses, iron can cause constipation, nausea and abdominal pain.

It is important to maintain an adequate level of iron in the body to maintain energy and endurance.

Chapter 12: B vitamins B: Energy exchange and nervous system

B vitamins play an important role in energy exchange and maintaining the health of the nervous system.

How vitamins of group B can increase endurance:

• Energy exchange: B vitamins are involved in turning food into energy.
• Nervous system: B vitamins are necessary for the health of the nervous system, which controls muscle contractions and coordination of movements.
• Reduced fatigue: Some B vitamins can help reduce fatigue.

The main vitamins of group B:

• Vitamin B1 (TIAMIN): Participates in energy exchange and is important for the health of the nervous system.
• Vitamin B2 (Riboflavin): Participates in energy metabolism and is necessary for the health of the skin and vision.
• Vitamin B3 (Niacin): Participates in energy metabolism and is important for the health of the nervous system and skin.
• Vitamin B5 (pantotenic acid): Participates in energy metabolism and is important for health and hair health.
• Vitamin B6 (Pyridoxin): Participates in amino acid metabolism and is necessary for the health of the nervous system and the immune system.
• Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins and is important for the health of the skin, hair and nails.
• Vitamin B9 (folic acid): It is necessary for the formation of red blood cells and is important for the health of the nervous system.
• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and is important for the health of the nervous system.

Recommendations for receiving B vitamins B:

• Group B vitamins are best obtained from a balanced nutrition rich in whole grain products, meat, fish, bird, legumes and green leafy vegetables.
• If necessary, you can take vitamin additives containing B vitamins, but do not exceed the recommended doses.

Side effects of B vitamins B:

• When taking high doses, some B vitamins can cause side effects.

It is important to maintain an adequate level of group B vitamins in the body to maintain energy, endurance and health of the nervous system.

Chapter 13: Glutamin: muscle restoration and immunity support

Glutamin is an amino acid that is the most common amino acid in the body. It plays an important role in restoring muscles and maintaining immunity.

How glutamine can increase endurance:

• Muscle restoration: Glutamin helps to restore muscles after training, reducing muscle pain and accelerating recovery.
• Immunity support: Glutamin plays an important role in maintaining the immune system, which can be weakened by intense training.
• Reducing muscle fatigue: Glutamin can help reduce muscle fatigue.

Recommendations for receiving glutamine:

• 5-10 grams per day, divided into several tricks.
• Glutamine is best taken after training or before bedtime.

Side effects of glutamine:

• In some people, glutamine can cause nausea, abdominal pain and diarrhea.

Glutamin can be an effective tool for restoring muscles and supporting immunity, but before using it it is necessary to consult a doctor.

Chapter 14: Choice of dietary supplement to increase endurance: Individual approach

The choice of dietary supplements to increase endurance should be individual and take into account the following factors:

• Sport: Different sports require different endurance and different types of dietary supplements.
• Training intensity: The more intense training, the greater the need for dietary supplements to maintain energy, restoration and immunity.
• Individual characteristics of the body: The reaction to dietary supplements can be individual. It is necessary to start with small doses and carefully monitor your condition.
• Goals: The goals that the athlete wants to achieve also affect the choice of dietary supplements.
• Health status: The presence of any diseases can affect the choice of dietary supplements.

Recommendations for the choice of dietary supplements:

• Consult a doctor or sports nutritionist.
• Choose dietary supplements that have scientific evidence of effectiveness.
• Choose dietary supplements from reliable manufacturers who have quality certificates.
• Start with small doses and carefully follow your condition.
• Do not use dietary supplements as a replacement of a balanced diet, regular training and sufficient rest.

Chapter 15: Potential risks and side effects of dietary supplements

The intake of dietary supplements can be associated with potential risks and side effects:

• Inefficiency: The effectiveness of many dietary supplements has not been proved by scientific research.
• Side effects: Some dietary supplements can cause side effects.
• Interaction with drugs: Some dietary supplements can interact with medicines.
• Doping: Some dietary supplements may contain prohibited substances that can lead to athlete disqualification.
• Pollution: Some dietary supplements can be polluted by harmful substances.
• False advertising: Some dietary supplements can use false advertising.

Precautions:

• Consult a doctor or sports nutritionist before taking any dietary supplements.
• Choose dietary supplements from reliable manufacturers who have quality certificates.
• Carefully read the composition of dietary supplements and make sure that they do not contain prohibited substances.
• Start with small doses and carefully follow your condition.
• Do not use dietary supplements as a replacement of a balanced diet, regular training and sufficient rest.
• Tell your doctor about all the dietary supplements you accept.

Chapter 16: Power Strategies to increase endurance: The basis for the effectiveness of dietary supplements

Food plays a key role in increasing endurance. Proper nutrition provides the body with the necessary nutrients to maintain energy, restore and adapt to training. Bades can only supplement the correctly developed power strategy.

Basic principles of power to increase endurance:

• A sufficient amount of carbohydrates: Carbohydrates are the main source of energy for muscles. It is necessary to use a sufficient amount of carbohydrates before, during and after training.
• Sufficient amount of proteins: Proteins are necessary for muscle restoration after training. It is necessary to consume enough proteins during the day.
• Sufficient amounts of fats: Fats are an important source of energy and are necessary for the health of the hormonal system. It is necessary to consume beneficial fats, such as omega-3 fatty acids.
• A sufficient amount of vitamins and minerals: Vitamins and minerals are necessary for the normal functioning of the body. It is necessary to consume enough fruits, vegetables and whole grains.
• Sufficient amount of water: It is necessary to drink enough water during the day, especially during training.

Examples of products useful for increasing endurance:

• Complex carbohydrates: Oatmeal, buckwheat, film, brown rice, whole grain bread.
• Squirrels: Meat, fish, poultry, eggs, cottage cheese, legumes.
• Useful fats: Avocado, nuts, seeds, olive oil, oily fish.
• Fruits and vegetables: Berries, apples, bananas, oranges, spinach, broccoli, carrots.
• Drinks: Water, sports drinks, isotonic.

Power strategies before, during and after training:

• Before training: Eat complex carbohydrates and a small amount of proteins 2-3 hours before training.
• During training: Drink water or sports drinks containing electrolytes during training. In prolonged training, carbohydrate gels or bars can be consumed.
• After training: Eat proteins and carbohydrates for 30-60 minutes after training to restore muscles and replenish glycogen reserves.

Chapter 17: The role of hydration in maintaining endurance

Hydratation plays a decisive role in maintaining endurance. Dehydration can lead to a decrease in performance, increasing the risk of injuries and a deterioration in the general state of health.

How dehydration affects endurance:

• Reduced blood volume: Dehydration leads to a decrease in blood volume, which complicates the delivery of oxygen and nutrients to the muscles.
• Increase in heart rate: Dehydration makes the heart work more intense to maintain blood circulation.
• Reducing the strength and endurance of muscles: Dehydration reduces the strength and endurance of muscles.
• Increase in the risk of seizures: Dehydration can lead to convulsions.
• Thermoregulation deterioration: Dehydration makes it difficult to thermoregulation, which can lead to overheating.

Hydratic recommendations:

• Drink enough water during the day: It is recommended to drink at least 2-3 liters of water per day.
• Drink water before, during and after training: Start drinking water 2-3 hours before training and continue to drink during training every 15-20 minutes. After training, drink enough water to make up for the loss of liquid.
• Use sports drinks containing electrolytes: Sports drinks help to make up for the loss of electrolytes with later.
• Follow the color of urine: The light yellow urine color indicates sufficient hydration.

Chapter 18: Sleep and restoration: an integral part of an increase in endurance

Sleep and restoration are an integral part of an increase in endurance. During sleep, the body is restored after training, restores muscles and replenishes energy reserves.

As a lack of sleep affects endurance:

• Reduced performance: The lack of sleep reduces physical and mental performance.
• Increase in the risk of injuries: The lack of sleep increases the risk of injuries.
• Weakening of the immune system: The lack of sleep weakens the immune system.
• Mood deterioration: The lack of sleep worsens the mood and increases the risk of depression.
• Reduced motivation: The lack of sleep reduces motivation for training.

Recommendations for improving sleep:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Create a relaxing atmosphere before going to bed: Take a warm bath, read the book, listen to music.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do sports regularly, but not before going to bed: Sport helps to improve sleep, but you should not play sports immediately before bedtime.