Best Supplements for Endurance Athletes

by Nadezhda Pavlova, Dep. Executive Editor

NADEZHDA PAVLOVA
TRIATHLON COACH & ATHLETE

Best Supplements for Endurance Athletes

Being an athlete requires the right nutrition and supplements to maximize your performance. Sometimes, food and exercise are not enough to reach the athletic productivity you’re aiming for. Supplements become handy at times like these because of the performance boost that they provide.

First Up, Have You Nailed The Basics 😉

If you’re planning to take supplements, there are several things you need to consider.

•Are you following the right diet according to the intensity of your athletic activities?
•Are you able to acquire the right hydration and nutrition from the foods you’re eating?
•Have you been doing enough exercises to effectively boost your performance?

These basic aspects of improving athletic performance are non-negotiable. Supplements will help, but your diet and training have the most impact. Taking supplements without fixing your diet and exercise is a band-aid solution.

What Are The 10 Best Supplements For Endurance Athletes?

In this section, we’ll look into the different types of supplements. Here are the 10 best supplements to improve your endurance.

1. Carbohydrates

Carbohydrates are essential for athletes. Depending on where you get your carbohydrates, daily consumption may vary. Natural foods that have complex carbohydrates are the ideal source. These don’t cause a sudden increase in blood glucose levels. It also doesn’t build body fats. Complex carbohydrates can be found in whole grains, beans, peas, and vegetables.

2. BCAAs

BCAAs include valine comprise, isoleucine, and amino acids leucine. These can be found in fish and dairy. They are excellent energy sources for muscles.

BCAA is recommended for strength training and bodybuilding. It is not very impactful in terms of endurance, but it will help you recover from muscle damage faster.

3. Beetroot or Beet Juice

Beetroot juice is beneficial for intense sports like cycling, swimming, running, and triathlon. It improves the athlete’s endurance from the nitrates it contains.

4. Beta-Alanine

Beta-alanine is an amino acid found in poultry, fish, and meat. It helps increase the carnosine levels in muscles. In addition, it decreases the lactic acid in muscles that helps lessen muscle fatigue. Beta-alanine is more beneficial for sports with intermittent efforts like hockey.

5. Caffeine

Caffeine is a stimulant found among coffees, tea, and energy drinks. It helps increase the energy levels among athletes for several hours. Varying caffeine amounts will result in varying increases in energy levels.

It’s better to find the right amount for you. You may start with 2mg per kg and increase the dose until you find the right amount for you.

6. L-Glutamine

L-Glutamine is good in increasing energy levels and muscle recovery. With this, athletes can increase the intensity of their exercises. Having low levels of L-glutamine results in muscle breakdown and inflammation, thus decreasing athletic performance.

7. Omega-3 Fatty Acids

Omega-3 Fatty acids are found in seafood, fortified foods, nuts, seeds, plant oils, and krill oil. These acids are said to reduce muscle inflammation and accelerate the recovery process. It can help improve endurance because athletes recover faster, thus allowing them to train longer.

8. Sodium Bicarbonate

Sodium bicarbonate, aka baking soda, has varying effects on different athletes. It helps lessen the acid build-up in the muscles, which helps reduce fatigue. The common dose for sodium bicarbonate is 300 mL per kilogram of bodyweight. It is essential to be mindful of the side effects, as it may result in nausea and water retention.

9. Turmeric

Turmeric is known for its many health benefits. It reduces muscle fatigue and soreness and speeds up recovery. Also, turmeric improves mobility and joint health.

It has similar effects as omega-3 fatty acids. In addition, a study was conducted that showed that turmeric provided the same effects as Ibuprofen, although showed fewer side effects on gastrointestinal health.

10. Whey Protein
Whey proteins are commonly used for muscle building and recovery. The recommended daily amount is 1.2-2 grams per kilogram of body weight. Endurance athletes are advised to have protein amounts at the lower range.

11. Mushroom complex

Some of the benefits you could expect from mushroom supplements include increased energy, improved muscle recovery, immune support, heart health, antioxidants, anti-inflammatory, and concentration or cognition. The medicinal mushroom is shown to help the body utilize oxygen more efficiently and increase blood flow. Studies show that this supplement can not only improve exercise and athletic performance but also speed up post-workout muscle recovery.

3 Tips For Safe And Effective Supplement Consumption

1. Understand the Difference Between Direct and Indirect Effect Supplements

When consuming supplements, you will find varying effects on your endurance. Others have a direct impact on increasing energy levels. Others will have indirect effects like fast muscle recovery, which in turn helps you train longer.

2. Mind Side Effect

It is crucial to take note of the side effects that you experience when consuming supplements. Despite the positive intention, it may result in health risks because each individual will have varying responses.

3. Make Sure You Aren’t Consuming Prohibited Substances

Do not consume prohibited substances along with supplements. This may decrease the health benefits of the supplements or may have unpleasant reactions that can harm your body. You can check the WADA prohibited substance list if you are a professional athlete.

Taking suppliments is a vitalpoint of any endurance training programme. The key is to get it right, based on your activity, level of training and your own body requirements. Why not read more from my training tips, by simply clicking the link below 🙂