Support Your Endurance Training
Endurance trainers may not have the muscle mass of people who train for strength but they also have strict nutritional requirements to support their exercise programs.
Endurance training can be hard on the body.
Without the proper nutrients, you will not be able to progress. One option would be to use supplements.
Here are the 5 supplements you should take to improve your stamina:
Protein is popularly associated as a supplement for building muscle.
But exercise performed in long durations; such as in excess of 2 hours, will deplete muscles of glycogen stores.
That is why one of the biggest mistakes made by endurance trainers is to overlook the importance of protein.
Without sufficient protein stores a process known as muscle-cannibalisation takes place.
Lean muscle mass is consumed as the body looks for sources of energy. When muscle mass is compromised, performance suffers.
If you are training for endurance, always take a scoop of whey protein powder first thing in the morning, after training and at night before bedtime.
2. Beta Alanine
Beta Alanine is an amino acid that has long been studied to improve performance.
When you take Beta Alanine, it binds with another amino acid called Histidine to produce a new amino acid, Carnosine.
Carnosine has been shown to increase tolerance to lactic acid build up.
For strength trainers, this allows them to do an extra rep or add more weight on the bar.
But for endurance trainers it helps them maintain pace as they go further into the activity.
It only takes 6 weeks of consistent Beta Alanine intake to build up sufficient stores of Carnosine in the body.
Creatine is another supplement that has been associated with strength training and muscle building.
In its earlier form as creatine monohydrate, there were observations that it could result in severe cramping.
But the newer forms such as Creatine Ethyl Ester and Creatine HCL are more advanced and no longer result in cramping.
For endurance training, Creatine is beneficial because it has been shown to have the ability to improve oxygen efficiency, heart rate, distribution of water and regulate the rate of sweat.
Studies on endurance training have shown that it leads to iron deficiency through sweat.
Endurance athletes account for a greater majority of those who suffer from anemia in the general population.
While there are many food sources that are rich in iron such as liver, it is better to take it in supplemental form to ensure your daily requirement is met.
L-Glutamine is one of the amino acids that are naturally produced in the body. However, the body cannot produce enough L-Glutamine which is why you should take it in supplemental form.
Endurance athletes need to log in an incredible amount of training and this could be traumatic to the body.
Excessive training will break down muscle tissue. L-Glutamine helps your body manage stress and also strengthens your immune system.
If you want to take your training to the next level or make a go at setting new personal distance records, include these supplements in your nutrition program.
In combination with healthy food selected from organic and natural sources, your endurance training could become more productive and yield better results.