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The Top 7 Supplements To Boost Endurance Performance

The Top 7 Supplements To Boost Endurance Performance

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Whether you spend time hitting the pavement or swimming laps in the pool, the right supplements can help take your training and performance to the next level. If you were to flip through a fitness magazine in the checkout aisle of your local grocer, you'd run across a veritable library of supplement...

The Top 7 Supplements To Boost Endurance Performance
Whether  you spend time hitting the pavement or swimming laps in the pool, the right  supplements can help take your training and performance to the next level. If  you were to flip through a fitness magazine in the checkout aisle of your local  grocer, you'd run across a veritable library of supplement ads, but you might  not find anything for endurance athletes. The ripped bodies on those  glossy pages could easily fool you into thinking that every supplement on the  market is geared toward getting you jacked, but—thankfully—you couldn't be more  wrong.  Endurance  athletes typically spend hours on end doing continuous activity, whether it's  tracking50-60miles per week of running, putting over200miles a week on their road bikes, or swimming hundreds of  laps in the pool. This sheer volume of training, added to a couple of  resistance-training sessions a week, means that endurance athletes should be  paying extremely close attention to their diet and supplementation.
Endurance  training puts extreme demands on athletes' bodies from a physical, mental, and  energy standpoint. As if the time required to train for endurance activities  wasn't enough, throw in the time required to prep and eat nutrient-dense foods  to replenish energy and you quickly run out of hours in the day.
Endurance  training puts extreme demands on athletes' bodies from a physical, mental, and  energy standpoint.   Thankfully,  with the right supplement stack, you can shave some time off your prep time,  boost your performance and recovery, and get on your way to crushing a new PR.  Here's our list of the top seven supplements endurance athletes should  consider!
1- Creatine Monohydrate
Creatine  supplementation and endurance exercise aren't typically linked in the same  sentence. We think of creatine in terms of strength, speed, and power—and for  good reason. There are hundreds of published research studies supporting  creatine's use as an effective ergogenic aid for improving muscular strength  and size. While many will argue creatine has no place in an endurance athlete's  supplement stack, we beg to differ.
If  you can look past the direct effects of creatine—and increase in  phosphocreatine stores, rapid increase in ATP production, and improved  anaerobic performance—you'll see that creatine supplementation can offer  indirect benefits to runners, cyclists, and triathletes, and help take their training  to the next level.  Creatine  supplementation has been shown to decrease recovery time during repeated  intervals, and increase power output at lactate threshold.Improvements in speed, power, and running economy during your  training sessions translate to better race-day performance!
Recommended Dose: 3-5grams per day. Skip over the traditional loading phase  often used with creatine supplementation. The initial weight gain, which is
caused by an increase in total body water, may slow down performance.
2- Sodium Phosphate
Commonly  used as a preservative for meats and other foods, sodium phosphate can now add  "performance booster" to its resume. Sodium phosphate loading has  been shown to increase aerobic capacity and time to exhaustion by enhancing the  ability of red blood cells to deliver oxygen to active muscles. Additionally,  several studies have found improvements in endurance performance by means of  increases in maximal oxygen uptake and ventilatory threshold.
Recommended Dose: 3-5grams per day, taken in single gram doses for3-6days before an endurance event.
3- Caffeine
Caffeine has  long been used by endurance athletes to boost performance. Not only does it  provide a quick pick-me-up for those early morning training sessions, but  caffeine's ability to reduce perception of effort and help delay fatigue can  make those longer runs more bearable.  There  have been numerous studies highlighting the benefits of caffeine consumption on  endurance performance, including improvements in cycling and cross-country  skiing performance, 8-kilometer run times, and faster time trials. As an added  bonus, caffeine can increase fat oxidation, which can help with weight  management.
Recommended Dose : 1.3-2.7milligrams per pound of body weight (200-400milligrams for a150-pound individual) 60 minutes prior to exercise.
4- Branched-Chain Amino Acids (BCAAs)
If  you're headed out for a long run or bike ride, don't leave behind  your BCAAs. One mechanism of central fatigue in exercise is free  tryptophan crossing the blood-brain barrier (BBB). One downside of tryptophan  is that it aids in the release of certain neurotransmitters—serotonin, in  particular—that can affect arousal, sleepiness, mood, and ultimately fatigue.  Since  BCAAs and tryptophan compete for the same protein carrier, increasing BCAA  concentrations can reduce the amount of tryptophan crossing the BBB,  potentially delaying fatigue. And there's more: The metabolism of BCAAs has
been shown to decrease lactate production, potentially increasing your endurance  exercise capacity.  Substantial  evidence also suggests BCAAs can reduce skeletal muscle protein breakdown and  promote recovery and immune response from exercise.
Recommended Dose: 3-6grams before or during exercise. A ratio of 2:1:1 leucine:  isoleucine: valine appears to be most beneficial.
5- Protein
Endurance  athletes need protein! We don't care if you're eating gluten-free,  low-carb, low-fat, paleo, or whatever the latest diet trend  is—you need protein. While it's not uncommon for endurance athletes  to place more focus on carbohydrate intake, protein is essential for the  repair, construction, and maintenance of your muscle mass.  Additionally,  when you exercise for prolonged periods of time, your body turns to protein as  an additional source of energy, making it even more important to consume  adequate protein so that you don't sacrifice your muscle tissue!  If  you want to get the most out of your protein supplement, try consuming it with  a carbohydrate, as the combination of macronutrients may lead to superior rates  of protein and glycogen synthesis.
Recommended Dose: 0.5-0.7grams per pound of body weight daily. During periods of  high-volume or intense training, consider increasing your protein intake to0.9grams per pound of body weight to help with maintenance and  repair of lean body mass.
6- Beta-Alanine
We  know beta-alanine supplementation has been shown to improve  performance and delay fatigue during high-intensity activity, but is this  relevant to endurance athletes? Well, just because you're an endurance athlete  doesn't mean you train exclusively at low-intensity exercise, right?  Tempo  runs, race pace, and even lifting to improve running economy are all aspects of  your training that'll benefit from beta-alanine supplementation. In fact, several
studies have found positive effects on endurance performance, including cycling  performance and rowing times, with beta-alanine supplementation.
During  highly intense training sessions, your body accumulates hydrogen ions. These  hydrogen ions contribute to lowering pH, which ultimately results in fatigue.  Beta-alanine, an amino acid derivative, has been shown to increase  intramuscular carnosine content, which can increase the body's ability to
buffer hydrogen ions. This can potentially delaying fatigue and improve  exercise performance, training volume, and reduce perceptions of fatigue.
Recommended Dose: 3-6grams per day, taken in800milligram doses throughout the day to reduce the effects of  paresthesia, a temporary tingling or numbness akin to when a limb falls asleep.
7- Glutamine
Glutamine is  the most abundant amino acid found in the body, so why do you need to  supplement with it? Intense physical activity can actually drain glutamine stores faster than your body can replenish them, which can unfortunately cause  your body to break down its own muscle, leaving you in a catabolic state. Low  levels of glutamine can also compromise your immune system, increasing your  risk for infections.  Glutamine  supplementation has been shown to aid in recovery, in addition to boosting  immune function following exhaustive exercise. A study published in the  European Journal of Applied Physiology and Occupational Physiology surveyed  more than200runners and rowers and found that 81 percent of athletes  supplementing with glutamine reported no infections after intensive training,  compared to only 49 percent in the placebo group.[24] In short, this study  suggests that glutamine supplementation may reduce your vulnerability to  infections after prolonged exercise, helping you to train hard and recover  fast.
Recommended Dose: 20 grams per day
 Reference:
The Top 7  Supplements To Boost Endurance Performance, Krissy  Kendall, PhD,October 23,2018,  https://www.bodybuilding.com/content/the-top-7-supplements-to-boost-endurance-performance

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