Buzz
Endurance training rapidly depletes our energy as we burn through every calorie in our bodies to generate energy. So, how can we enhance energy levels and prevent a drop that affects our workout routine?
If you've ever wandered around supplement stores, you've likely come across a plethora of options catering to various workout needs. However, supplements tailored for endurance training are rarely discussed.
Actually, it's not rare at all, but we often overlook its benefits as we typically associate it with other functions.
As an athlete, nutrition is crucial for endurance training. You can't run a 21km race on an empty stomach, right?
Due to the vital role of nutrition in training, you must allocate more time for preparation. However, this might shorten your training time because no one has an abundance of time for both eating and exercising.
This is when you need specific supplements tailored for your workout sessions.
Essential List of 7 Supplements for Endurance Training
1. Creatine Monohydrate
Using Creatine alongside endurance training is not commonly recommended. Most people associate Creatine with building strength, often linked to heavy weightlifting.
However, it's crucial to know that besides enhancing strength, Creatine has been proven to boost endurance through numerous studies. After reading this article, consider adding a jar of Creatine to your home.
Creatine directly affects Phosphocreatine stores, a key component in ATP production – the primary energy source for workouts. Higher energy reserves mean lower risk of energy depletion and longer endurance during exercise.
Runners, cyclists, and swimmers can reap numerous benefits from using Creatine.
Moreover, Creatine facilitates quicker post-exercise recovery, getting you ready for the next session faster.
Recommended dosage: 3-5g per day is the suggested amount. You don't need to undergo a loading phase by consuming a large quantity in the initial days. Consistently taking 3-5g daily is sufficient.
2. Caffeine
Caffeine is most commonly known for its fat-burning and fat oxidation abilities, a feature often highlighted by many. However, it's often overlooked that Caffeine significantly improves endurance during workouts.
Several studies have established the connection between Caffeine and endurance training activities such as running, cycling, and cross-country skiing.
As Caffeine reaches its peak concentration in the blood approximately 60 minutes after consumption, it's advisable to use it before competitions or workouts, ideally 60 minutes prior.
Although it may increase urinary frequency, research has proven that it does not impact electrolyte levels and the body's heat tolerance.
Recommended dosage: 2.6 – 5.4mg per kg of body weight. For instance, if you weigh 50kg, do not exceed 270mg of Caffeine per day.
3. Beta-Alanine
We are familiar with Beta-Alanine's role in enhancing performance and reducing fatigue during high-intensity workouts. But how does it relate to endurance training?
Certainly, you still have lower-intensity workout sessions. Not every session requires maximum effort. If you're a runner, there are days for Tempo runs, pacing, or even strength training. Utilizing Beta-Alanine can bring many positive impacts during these sessions.
In reality, its effectiveness in improving endurance has been proven, especially for cyclists and rowers.
During high-intensity training days, your body accumulates hydro ions, lowering the body's pH and causing fatigue. However, thanks to Beta-Alanine, your body slows down the formation of these ions, delaying fatigue. Slowing down fatigue is a key way to enhance your workout performance.
Recommended dosage: 3-6g per day. It's advisable to split it into 800mg doses throughout the day to minimize the itching sensation that may occur.
4. Sodium Phosphate
Sodium Phosphate, commonly used for preserving meat and other products, now serves the additional purpose of enhancing performance.
Intaking Sodium Phosphate has been proven to increase the ability of red blood cells to supply oxygen to active muscles. Other studies have found performance endurance improvement due to enhanced maximum oxygen uptake.
Recommended dosage: 3-5g per day.
5. BCAA (Branched-Chain Amino Acids)
If you're heading out for a run or a bike ride, make sure to bring a water bottle with BCAA.
There's a mechanism that causes fatigue during endurance training; the body increases tryptophan levels, releasing neurotransmitters like serotonin, impacting mood, inducing drowsiness, and causing fatigue.
Because BCAA and tryptophan compete with each other, increasing BCAA levels reduces tryptophan, delaying fatigue. Specifically, BCAA reduces lactate production, helping you increase endurance during workouts.
BCAA also reduces bone breakdown, promotes recovery, and enhances immune function affected by the impact of exercise.
Recommended dosage: 3-6g before exercise with a BCAA ratio of 2:1:1.
6. Protein
You might be surprised to see Protein on this list because until now, we only knew its major role in muscle building, right?
No matter which diet you follow, you must have Protein. While most athletes focus more on carbs than Protein, Protein plays a long-term role in repairing and maintaining your muscle mass.
During prolonged workouts, protein is mobilized for energy, so you need enough protein for the body to use, or you risk muscle loss.
If you want to maximize the effectiveness of protein, combine it with carbs as it will help synthesize protein faster.
Also, remember that protein builds muscles, and the more muscles you have, the healthier you are during workouts.
Dosage recommendation: 1-1.8g per 1kg body weight. So, if you weigh 50kg, you should have at least 50g of Protein per day. This dosage may vary depending on your workout intensity.
7. Glutamine
While Glutamine is an amino acid that the body produces on its own and is generally abundant, why do we need to supplement it?
During high-intensity workouts, this Glutamine can be rapidly depleted. When this happens, your muscles will be pulled for use, leading to catabolism. Low Glutamine levels also affect the immune system, increasing the risk of infection.
Hence, supplementing Glutamine is essential. It helps replenish the depleted Glutamine levels, safeguarding muscles and the immune system.
A study on over 200 rowing athletes revealed that 81% of those supplementing Glutamine experienced no infections after workouts.
Thus, thanks to this capability, Glutamine aids in faster recovery and prevents infections after training, enhancing your overall workout performance.
Dosage recommendation: 20g per day.
In conclusion
So, with the 7 supplementary foods mentioned above, you can feel more confident in your endurance training. Always keep this list in mind and use them wisely.
- Cottrell, G. T., Coast, J. R., & Herb, R. A. (2002). Impact of recovery interval on multiple-bout sprint cycling performance after acute creatine supplementation. The Journal of Strength & Conditioning Research, 16(1), 109-116.
- Oliver, J. M., Joubert, D. P., Martin, S. E., & Crouse, S. F. (2013). Oral Creatine Supplementation’s Reduction of Blood Lactate During Exhaustive, Incremental Cycling. International Journal of Sport Nutrition and Exercise Metabolism, 23(3), 252-258.
- Desbrow, B., Biddulph, C., Devlin, B., Grant, G. D., Anoopkumar-Dukie, S., & Leveritt, M. D. (2012). Effects of different doses of caffeine on endurance cycling time trial performance. Journal of Sports Sciences, 30(2), 115-120.
- Glaister, M., Pattison, J. R., Muniz-Pumares, D., Patterson, S. D., & Foley, P. (2015). Effects of Dietary Nitrate, Caffeine, and Their Combination on 20-km Cycling Time Trial Performance. The Journal of Strength & Conditioning Research, 29(1), 165-174.
- Bridge, C. A., & Jones, M. A. (2006). Caffeine's effect on 8 km run performance in a field setting. Journal of Sports Sciences, 24(4), 433-439.
- Stadheim, H., Kvamme, B., Olsen, R., Drevon, C., Ivy, J., & Jensen, J. (2013). Caffeine Boosts Performance in Cross-country Double-Poling Time Trial Exercise. Medicine & Science in Sports & Exercise, 45(11), 2175-2183.
- Armstrong, L. E., Casa, D. J., Maresh, C. M., & Ganio, M. S. (2007). Caffeine, fluid-electrolyte balance, temperature regulation, and exercise-heat tolerance. Exercise and Sport Sciences Reviews, 35(3), 135-140.
- Van Thienen, R. V., Van Proeyen, K., Vanden Eynde, B., Puype, J., Lefere, T., & Hespel, P. (2009). ß-Alanine improves sprint performance in endurance cycling. Medicine and Science in Sports and Exercise, 41(4), 898-903.
- Baguet, A., Bourgois, J., Vanhee, L., Achten, E., & Derave, W. (2010). Important role of muscle carnosine in rowing performance. Journal of Applied Physiology, 109(4), 1096-1101.
- Jordan, T., Lukaszuk, J., Misic, M., & Umoren, J. (2010). Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design. Journal of the International Society of Sports Nutrition, 7(1), 20.
- Harris, R. C., Tallon, M. J., Dunnett, M., Boobis, L., Coakley, J., Kim, H. J., … & Wise, J. A. (2006). The absorption of orally supplied β-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids, 30(3), 279-289.
- Howe, S. T., Bellinger, P. M., Driller, M. W., Shing, C. M., & Fell, J. W. (2013). The effect of Beta-Alanine supplementation on isokinetic force and cycling performance in highly trained cyclists. International Journal of Sport Nutrition and Exercise Metabolism, 23(6), 562-70.
- Folland, J. P., Stern, R., & Brickley, G. (2008). Sodium phosphate loading improves laboratory cycling time-trial performance in trained cyclists. Journal of Science and Medicine in Sport, 11(5), 464-468.
- Kreider, R. B., Miller, G. W., Schenck, D., Cortes, C. W., Miriel, V., Somma, C. T., … & Hill, D. (1992). Effects of phosphate loading on metabolic and myocardial responses to maximal and endurance exercise. International Journal of Sport Nutrition, 2(1), 20-47.
- Czuba, M., Zaj?c, A., Poprzecki, S., & Cholewa, J. (2008). [The influence of sodium phosphate supplementation on VO2max, serum 2, 3-diphosphoglycerate level and heart rate in off-road cyclists](The influence of sodium phosphate supplementation on VO2max, serum 2, 3-diphosphoglycerate level and heart rate in off-road cyclists. Journal of Human Kinetics). Journal of Human Kinetics, 19, 149-164.
- Czuba, M., Zajac, A., Poprzecki, S., Cholewa, J., & Woska, S. (2009). Effects of sodium phosphate loading on aerobic power and capacity in off road cyclists. Journal of Sports Science & Medicine, 8(4), 591.
- Kreider, R. B., Miller, G. W., Williams, M. H., Somma, C. T., & Nasser, T. A. (1990). Effects of phosphate loading on oxygen uptake, ventilatory anaerobic threshold, and run performance. Medicine and Science in Sports and Exercise, 22(2), 250-256.
- Blomstrand, E. (2006). A role for branched-chain amino acids in reducing central fatigue. The Journal of Nutrition, 136(2), 544S-547S.
- Matsumoto, K., Koba, T., Hamada, K., Tsujimoto, H., & Mitsuzono, R. (2009). Branched-chain amino acid supplementation increases the lactate threshold during an incremental exercise test in trained individuals. Journal of Nutritional Science and Vitaminology, 55(1), 52-58.
- Gualano, A. B., Bozza, T., De Campos, P. L., Roschel, H., Costa, A. D. S., Marquezi, M. L., … & Junior, A. H. L. (2011). Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. The Journal of Sports Medicine and Physical Fitness, 51(1), 82-8.
- Matsumoto, K., Mizuno, M., Mizuno, T., Dilling-Hansen, B., Lahoz, A., Bertelsen, V., … & Hamada, K. (2007). Branched-chain amino acids and arginine supplementation attenuate skeletal muscle proteolysis induced by moderate exercise in young individuals. International Journal of Sports Medicine, 28(6), 531-538.
- Negro, M., Giardina, S., Marzani, B., & Marzatico, F. (2008). Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. The Journal of Sports Medicine and Physical Fitness, 48(3), 347-51.
- Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38.
- Castell, L. M., Newsholme, E. A., & Poortmans, J. R. (1996). Does glutamine have a role in reducing infections in athletes? European Journal of Applied Physiology and Occupational Physiology, 73(5), 488-490.
Author: Huỳnh Lâm Mỹ
Keywords: Enhance endurance training with these 7 essential compounds for greater stamina
