Endurance training places extreme demands on an athlete from a physical, mental and energy point of view. But with the right set of supplements, you can save time, increase your productivity and recover faster, as well as achieve impressive results.
Is it possible to increase endurance with the help of supplements?
Of course, a balanced diet when working for endurance is simply necessary. It helps recovery, supplies the body with energy, amino acids, vitamins and minerals. However, not everyone has the time and opportunity to prepare nutrient-rich food, which leads to the need for dietary supplements if you want to have a healthy, strong and hardy body.
In addition, appetite suppressants australia allow you to create energy reserves and increase blood flow to the muscles, maintain hormonal balance, adapt to stress, increase mental concentration, which, in turn, will allow you to train harder and longer, improve oxygen transport to the muscles and block muscle fatigue.
Remember, taking supplements will never replace a healthy diet and by itself will not increase your endurance, so regular physical activity and a balanced diet are simply necessary.
Supplements do unique things and help to achieve impressive results, but only in combination with training and nutrition containing vitamins, minerals and healthy fats.
1. Beta-alanine
Beta-alanine increases endurance, improves mood, restores strength and maintains blood sugar levels. All this allows you to use it to increase the performance of training. In addition, beta-alanine is beneficial for heart health because it prevents the formation of blood clots.
During very intense workouts, the body accumulates hydrogen ions, which contribute to a decrease in pH, which ultimately leads to fatigue. Beta-alanine has been shown to increase the carnosine content in muscles, increasing the body’s ability to buffer hydrogen ions. This helps to potentially delay fatigue and increase the effectiveness of exercises, the amount of training and reduce the perception of fatigue.
2. Caffeine
Caffeine has been successfully used by endurance athletes for a long time. It has shown its effectiveness to increase productivity, concentration, efficiency and reduce fatigue under physical exertion. Caffeine can reduce the perception of effort, thereby helping to delay the onset of fatigue. This is confirmed by many studies highlighting the benefits of caffeine consumption for endurance, including improved results in cycling and cross-country skiing. As an added bonus, caffeine increases fat oxidation, which can help with weight loss and in the process of losing excess fat.
3. Creatine
Creatine is widely used to develop endurance, strength and increase muscle mass, as it plays an important role in restoring cell health after training. In addition, a 2003 study showed that elite rowers who took creatine had an increased lactate threshold.
4. Citrulline
Citrulline is effective both when performing strength and high-intensity exercises. It is also necessary to restore muscle performance.The mechanism of its operation is associated with the ability to remove ammonia and lactic acid from the body, increase the production of ATP and stimulate a rush of blood and oxygen to the muscles, which additionally increases the endurance of the athlete and his efficiency. It has been proven that L-citrulline significantly improves the subjective feeling of muscle fatigue and concentration immediately after training.
5. Spirulina
Spirulina is a blue-green algae consisting of 70% protein. In its composition, spirulina has all the amino acids necessary for the human body, which it cannot produce on its own. It also contains a variety of vitamins and nutrients, including B vitamins, vitamin E, beta-carotene, as well as antioxidants, minerals and chlorophyll.
No amount of supplements will lift you to the podium without regular and hard training and proper nutrition. However, if you are already doing your best in terms of diet and exercise, adding dietary supplements to your diet will help enhance the effect of training and help you move to the next level of performance.
