Tweet
When the word 'supplements' is mentioned to most people, the first thought that runs through their mind is a muscular physique. Often people equate supplement use either with professional bodybuilders or those who are looking to resemble such a physique. In other cases, they may believe that supplements are only for people who are experiencing a diet deficiency and need to take various vitamins to improve their health.
It's important not to let yourself jump to these two assumptions however as there is a wide variety of purposes that supplements can serve. One very good example of this is endurance training.
If you're currently involved in any type of endurance activity, whether it's cycling, running, or even if you plan to do a fair amount of cross country skiing over the winter, there is a supplement that can help aide your performance.
Let's have a quick look at some of the most beneficial supplements that endurance athletes can be using.
1. Energy Boosting Beverages
It's important not to let yourself jump to these two assumptions however as there is a wide variety of purposes that supplements can serve. One very good example of this is endurance training.
If you're currently involved in any type of endurance activity, whether it's cycling, running, or even if you plan to do a fair amount of cross country skiing over the winter, there is a supplement that can help aide your performance.
Let's have a quick look at some of the most beneficial supplements that endurance athletes can be using.
1. Energy Boosting Beverages
- Most endurance athletes have specific beverage routines that they follow throughout their training sessions and races. It's important that you spend some time figuring out how much liquid is optimum for your body so you aren't taking in too much that cramps start to form or that you find nature calls distracting you from the workout.
Overlooking fluid replacement during your workout session will be a critical error because dehydration is one of the biggest causes of fatigue amongst endurance athletes. You don't necessarily have to take in high volumes of fluid, but you need to take in enough to maintain a minimum water balance to keep performing.
The specific beverage you use during the race will vary from individual to individual, but before the race or workout actually begins, you may want to consider some of the popular energy boosting beverages that are available.
Typically these products will contain a mixture of caffeine, yerb mate, green tea, yohimbe, as well as a variety of amino acids meant to boost energy lvels and performance.
2. Healthy Blood Support
In order for you to perform well in endurance events, it's important that you have plenty of oxygen transport to the workout tissues. The means of transporting oxygen is through the blood supply, therefore being sure you maintain healthy blood will be important.
- One major issue that can sometimes occur is iron deficiency anaemia, which is quite common in those who lead vegetarian lifestyles or simply don't consume very much red meat.
By using a product with extra iron you will be sure you're getting the amount you need. In addition to this, some products will also help to support a healthy immune system, which can be jeopardized when high levels of endurance exercise are performed.
- While most endurance activities can utilize fat as a fuel source since it's primarily an aerobic form of exercise, carbohydrates will still be the body's preferred source of energy.
By providing the body with a steady stream of carbohydrates throughout the session, you prevent fatigue from setting in early and increase your ability to go harder for a longer period of time. Ideally these carbohydrates need to be readily accessible to the body, not taking a great deal of time to be broken down and converted to usable glucose.
By using a product that has additional carbs will help make sure you get enough into the muscle cells quickly, but not experience the dramatic blood sugar drop (and corresponding crash) that you would with other simple forms of sugar.
It's important that these carbohydrates also sit well in the stomach, because the last thing you want is to be sidelined due to not feeling well.
- If you're planning a much longer endurance trip, possibly going biking over the course of an entire afternoon, then you're going to want some solid, quick food to turn to. You'll be burning up a great deal of calories while you're out exercising and these calories need to be replaced for you to continue.
Carbohydrate beverages during exercise can accomplish this goal but often they are quite diluted and after so long they won't be enough. This is when you should start looking into some of the energy bars that are available. These will contain more calories as well as added protein, which many carbohydrate beverages lack.
Having something solid to eat will also satisfy your appetite better, which can help psychologically with putting forth the effort to complete the workout.
- Finally, the last supplement endurance athletes may want to consider are stimulant products. These are really going to give you an extra boost on days you need it and when you don't think you'll be able to get through the entire workout.
Caffeine is the common ingredient found in these products and will deliver energy in approximately thirty minutes from ingestion. Second to that you'll often also see synephrine listed which is also used for energy and can increase fat burning as well.
Comment