Endurance training requires hours upon hours of continuous activity, whether it’s doing 300 kilometres of biking, hundreds of laps swimming or nearly a hundred kilometres running a week. This amount of endurance training plus a couple of resistance training sessions to balance things out could take a toll on your body if you don’t pay close attention to the food that you eat and the supplements you take in.
The right supplements can help you increase your endurance and maximise your workouts. Buying supplements doesn’t have to burn a hole through your pocket, either. With so many great deals and discount codes for supplements online, you can get what you need to boost your performance and get better every time. Here are some of the best supplements to consider to increase endurance.
Protein supplementation is a must for endurance athletes. Protein is necessary for building, repairing and maintaining lean muscle mass. During endurance training, the body turns to protein as an added source of energy, which means you should have a sufficient amount of protein in your system so you don’t sacrifice muscle tissue. Whey protein seems to be the most popular supplement in this category, but you can also choose soy, casein and milk protein. The best way to get enough protein is by buying at the best value. Try and use Myprotein discount codes when you purchase. You can use this link to get the best deals: http://www.totaldiscounts.co.uk/shop/myprotein/
Creatine is usually associated with strength and muscle-building, not endurance training, but it also provides benefits to endurance athletes. Endurance training that involves interval workouts, running uphill and speed work, for example, would require increasing the rate of power.
Supplementation with creatine has been shown to increase power output, decrease recovery time and even reduce the production of lactic acid. Creatine also helps to increase lean muscle mass, which is important for endurance athletes. All of these benefits translate to better performance overall, especially during race day.
Supplementation with beta-alanine has been proven to improve training performance and delay fatigue, especially during activities such as cycling, running and rowing.
Glutamine is an amino acid that the body produces in abundance, but it gets drained pretty quickly during intense physical activity. When the body runs out of glutamine, it may start to break down muscle and also leave your immune system vulnerable to infections. This is why glutamine supplementation is a must for endurance athletes–it helps your muscles to recover faster and boosts your immune functions after a physically demanding workout.
Another endurance performance booster is caffeine, which not only delays fatigue but also increases the oxidation of fat.
This supplement has been shown to increase the body’s aerobic capacity and delay exhaustion by enhancing the ability of the body’s red blood cells to deliver rich, oxygenated blood to active muscles.
Multivitamins, minerals and fish oil
While these may be obtained from your daily diet, it’s usually not enough to cover all your bases especially if you’re training for endurance. You’ll need vitamins C, D and E, plus magnesium and iron.
Branched-chain amino acids, or BCAAs, delay fatigue from setting in. The metabolism of BCAAs also reduces lactic production and therefore muscle soreness, enabling you to keep on going for longer. Studies also suggest that BCAAs are able to reduce the breakdown of skeletal muscle protein and speed up muscle recovery after intense exercise.