Endurance supplements: What are they for?

Whether you do cycling, athletics, running, or train for any sport, you are an athlete… endurance supplements provide energy and improve your performance while helping you hydrate and recover in the best possible way… Maintaining a healthy lifestyle depends on several factors, but if you do not nourish your body according to the demands of your sport, you could not only reduce your results or performance, but also compromise your long-term health. Depending on the type of sport, you should eat one way or another, as well as use endurance supplements in one way or another—what do you think? Nutrition is the key here, from breakfast to your evening snack, including the times around training sessions or competitions. But if you are a committed athlete, you will need extra help to perform better and recover more effectively, including adding the right portions of macronutrients and addressing micronutrient deficiencies. YES, proteins and their amino acids support various processes, including those related to muscles; carbohydrates provide physical and mental energy, while fats… well, those “dreaded” fats can give you energy, keep your hormones functioning, and help your organs work as they should… These non-energy-providing micronutrients are essential for the proper functioning of muscle and brain cells. They play a role in every aspect of performance (intellectual ability, endurance, speed) and recovery, and can help prevent injuries through their antioxidant and anti-inflammatory action.

The athlete’s diet

An athlete or endurance athlete (a high-performance athlete) should have a diet that differs from that of a recreational athlete, bodybuilder, or sedentary person, and this is where endurance supplements come into play. A balanced diet is the foundation in all cases, following the example of the model proposed by a food pyramid defined by the coach, in which no macronutrient is more important than the others. In this article, we will discuss an athlete who practices an individual sport and whose goal is high performance. Balance makes it possible to meet daily vitamin and mineral needs; however, to selectively optimize their diet, athletes should always do so with natural foods… but? … On the other hand, water is the best drink throughout the day (including flavored water), even during brief training sessions, since the body does not need special drinks. However, electrolyte drinks (even those with amino acids or carbohydrates) only make sense when the goal is to improve performance or exercise for more than 60 minutes. After exercising, sparkling water mixed with fruit juice (1:1 ratio) or even non-alcoholic beer is sufficient.

How an athlete eats

An endurance athlete’s breakfast should include:

• A source of carbohydrates: oats or other cereals, semolina, whole-grain bread/toast with jam generally, or some jelly.
• A protein source: 10–20 g of protein from milk, 1–2 eggs, 1 serving of hard cheese (30 g), 1–2 portions of spreadable cheese, and 60 g of soft/low-fat cheese.
• Among the vegetables or fruit, generally to reduce the use of endurance supplements : 1 seasonal fruit, 1 handful of berries, and 1 handful of vegetables.

An endurance athlete’s dinner should include:

• A source of carbohydrates: pasta, rice, cooked grains with 2 medium potatoes, 1–2 slices of bread, legumes (lentils, chickpeas, etc.), or corn.
• A protein source: 10–20 g of protein from 120 g of red meat, fish, or poultry; 120 g of tofu (or similar); 1 serving of hard cheese (approx. 30 g); 1–2 eggs; 150–200 g of cottage cheese; 150–200 g of quark; or yogurt.
• Half of the plate should consist of vegetables (cooked or raw) or vegetable soup, along with seasonal fruit for dessert.

There should always be a special meal:

• For athletes who engage in more than 60 minutes of moderate- to high-intensity exercise daily, include an additional ½ to 1 serving of carbohydrates in the diet.
• Immediately after a particularly intense/long session, consume an additional ½ to 1 serving of a protein-rich food, possibly combined with ½ a serving of carbohydrates, for example: 300 ml of milk + 1–2 teaspoon(s) of powdered chocolate.

Endurance supplements, why use them?

If you are addicted to long-distance races and have just signed up for your tenth marathon, or perhaps you prefer swimming and/or cycling… or maybe you are all three!… It does not matter which sport you practice; endurance sports (we are not talking about strength) have their own nutritional challenges.

You could never endure a long-duration activity such as a race, a tennis match, or a bike tour without endurance supplements.

Now let’s analyze each supplement for improving endurance individually, providing relevant studies and research on the role each one plays. Ready to learn? Regardless of the sport you practice—running, cycling, mountaineering, swimming, rowing, or any individual, prolonged-activity sport—you will always need a product from each category.

Endurance supplements for hydration

The first thing we discuss with every athlete is their hydration strategy, as that is the key issue here. A smart strategy is to combine hydration with the duration and intensity of your training. Because our cells are composed primarily of water, it is necessary to drink enough fluids as they evaporate. Each percentage of dehydration is associated with a reduction of a few percentage points in overall capacity. The evaporation of fluids (sweat, urine) also excretes minerals or electrolytes: calcium, magnesium, chloride, potassium, sodium and, when an athlete falls short, the first result, in addition to fatigue, is the onset of muscle cramps. In general, cramps are not caused by a lack of magnesium, as is often mistakenly believed.

• Cramps are caused by a non-optimal ratio of the ions of all minerals (for example, overexcitation), so adding just one mineral can do more harm than good.
• Of course, cramps are also caused by overloading itself when the muscle is in the anabolic phase, and no mineral can prevent them.

Staying hydrated begins with a foundation of abundant daily water intake, without a doubt, but it does not stop there, especially when it comes to maximizing performance… well, these are the endurance supplements for hydration, recognized for their effectiveness…

• Formulas with coconut water or another hydrating ingredient.
• Matrices with electrolytes and/or antioxidants.
• Isotonic or hypotonic drinks.
• Electrolyte gels.
• Multifunction packs.
• Mineral salts

Energy endurance supplements

Energy endurance supplements, which may come in gels, vials, capsules or powders depending on the circumstances, primarily maintain energy and strength, but also optimize metabolic and cellular function, reducing fatigue to maintain performance during an event, whether training or competition… They can also help hydrate and refresh the athlete while, in a way, protecting the immune system.

• Dual-action carbohydrates.
• Gel and isotonic gel packs.
• Energy drinks.
• Cereal bars.

Endurance supplements for performance

Endurance supplements for improving performance primarily affect muscular performance (acting on the tissues) and neural performance (and the brain), working on the mind-muscle connection to achieve optimal concentration or focus that allows the athlete to continue with sports activity. Most endurance supplements have excellent bioavailability, enabling them to reach the bloodstream.

• Specific pre-workouts
• Amylopectin or Citrulline Malate
• Creatine Monohydrate
• Whey peptides
• Vasodilators

Endurance supplements for recovery

An athlete's recovery requires more than one nutrient, ranging from branched-chain amino acids to high-biological-value proteins, especially to maintain muscle tissue and prevent catabolism. Beyond this, combating free radicals and supporting the immune system and the musculoskeletal system are key for any athlete, including recreational athletes. That is why blends ranging from well-known ingredients to specific extracts are included. Whether in tablets, powders, drinks or vials, these endurance supplements are formulated with natural ingredients. They are definitely key to improving quality of life and keeping both body and mind strong after an intense event, whether training or competition.

• Whey Protein, BCAA and other Aminos
• L-Lysine / L-Carnitine formulas
• Immune system boosters.
• Muscle recovery supplements.
• Recovery drinks.
• Glutamine + BCAA.

But which supplement should you choose?

Every sport has different goals and, even regarding the possibilities of sports nutrition to provide energy and hydration, support recovery, or enhance performance, there are some endurance supplements that have always worked and are among athletes’ favorites. We will discuss some ingredients, from whey protein (Whey Protein) to beetroot powder, along with creatine and beta-alanine, which are always present in any athlete’s pantry, without overlooking popular caffeine, glutamine, and iron, which is not always properly recognized.

Whey Protein for maintaining muscles

Protein supplements, more specifically protein powders, are not just for bodybuilders; they are also extremely important for athletes before and after training or competition. After approximately two hours of physical activity, the body has no more carbohydrates left to use and begins using protein to meet its energy needs and help it continue. If the athlete does not consume enough protein, it can lead to muscle loss, making it impossible to continue with an established program. When muscles begin to run out of energy, this can also cause ammonia buildup and extreme fatigue. How does protein help?

• Consuming enough protein, such as Whey Protein, can help counteract some of the muscle breakdown that could occur during intense exercise and, ultimately, is one of the essential endurance supplements because it contains all nine essential amino acids and is easily absorbed.
• In sports and endurance activities, muscles tend to burn mainly branched-chain amino acids (BCAAs) when they need more fuel. One way to prevent this is to consume enough carbohydrates during an event (training or competition), but another is to do so through Whey protein, which contains these amino acids, especially leucine [3].

There are three main types of whey protein available: concentrate, isolate, and hydrolysate. Concentrate is the least processed and contains more fat and carbohydrates, but it is also the best and cheapest. However, if an athlete is lactose intolerant, they should avoid whey concentrate, as it can cause digestive problems. And although whey isolate and hydrolysate are more processed and generally more expensive, they are the solution.

The many uses of beetroot powder

• The secret to success in long-distance endurance events is the ability to keep going, and beetroot powder can give you the boost you need for those final miles.
• According to a 2013 study, this is because beets increase nitric oxide in the body, which helps the body use oxygen more efficiently [2].
• Beets are not only excellent during a workout, but can also promote faster recovery by reducing inflammation (less time and less pain) during the 72 hours after training or competition [3].

Beets generally come in powder form and can easily be added to a post-workout shake, and there is no specific recommended dose for this.

Caffeine is vital for energy

Caffeine is one of the most studied substances for physical performance and one of the well-recognized endurance supplements, especially because it helps increase endurance, which delays fatigue and improves overall performance. A little caffeine can also give athletes the energy boost they need to start exercising on days when they are too tired. A conclusive study showed that if an athlete takes 3 mg/kg to 6 mg/kg of caffeine one hour before training or competition, physical performance improves significantly. In addition, this research indicates that there is a certain limit to the amount of caffeine that can improve performance, so more is not better [4]. How should you take caffeine?

• The level of caffeine tolerance can vary from person to person; as with anything, you should start slowly and be aware of your individual tolerance.
• The recommended dose is approximately 150–300 mg 30–60 minutes before an event, as the effect takes approximately one hour to appear.

However, it is important to remember the side effects when a person exceeds the dosage, as taking too much can increase heart rate, affect the nervous system, and impair performance.

Beta-alanine retains carnosine and increases power

Beta-alanine is an amino acid known to improve performance and delay fatigue during high-intensity exercise. It helps the body manage the hydrogen ions that develop during exercise; when they accumulate, muscle pH decreases, causing early fatigue. Beta-alanine helps increase carnosine content in the muscles, a compound needed to neutralize these ions. Supplementation with 2-6 mg of beta-alanine increases carnosine concentrations by 20-80%. Interestingly, a carnosine supplement alone will not increase carnosine in the muscles because it is first broken down into other substances. Only beta-alanine can increase carnosine in the muscles, helping the protein maintain muscle tissue [5]. The impact of beta-alanine on endurance activities such as cycling was measured in several studies, with the results being particularly decisive for events lasting nearly two hours, where one of the endurance supplements increased maximum power by approximately 10-11% [6]. How should beta-alanine be taken?

• Beta-alanine is more effective when taken regularly, not just before training, because carnosine levels need to be maintained during a long-duration event or competition.
• The recommended dose of beta-alanine is 3 to 6 grams per day, and although a single dose may cause tingling or numbness of the skin, the dose can be divided throughout the day… it is simply a matter of starting gradually…

Glutamine boosts the immune system

Glutamine is a common non-essential amino acid and one of the endurance supplements that should not be overlooked, because the body's ability to produce enough glutamine can be impaired during times of physical stress, such as intense events (training and competitions). Low glutamine levels in the body may promote inflammation, increase the risk of illness and muscle breakdown—the last thing an athlete needs. According to a landmark study of 200 athletes, 81% of them did not become ill during a period of time X. This means that glutamine may reduce some of the effects of intense training on the immune system, helping athletes stay healthy so they can compete at their best [7]. How should glutamine be taken?

• The recommended dose of glutamine is 10 to 20 grams per day after training to promote glutamine replenishment.
• Glutamine should be taken daily for at least 5 days after a long-duration event (training or competition) to restore adequate levels.

Glutamine is also found in bone broth and gelatin, which can be added to the diet to obtain an additional dose.

Creatine for muscles and performance

Creatine is a popular supplement in bodybuilding, but that does not mean it cannot also be used as one of the endurance supplements. In addition to maintaining muscle, which can be lost during training or competitions, it may also help increase energy levels at certain times. A study in which 20 grams of creatine or a placebo were administered to a group of athletes during a 5-day loading period, followed by a maintenance dose of 2 grams for 6 weeks, found an increase in muscle and total creatine. After the loading period, the athletes ran and performed moderate- to high-intensity cycling events and, although their performance did not improve, they maintained their lean body mass during the study period [8]. However, adding creatine with beta-alanine may change things, as together they can significantly increase energy, performance, and resistance to fatigue [9]. How should you take creatine monohydrate?

• Creatine can be “loaded” to rapidly increase creatine levels in the body with a dose of 20 grams per day for approximately the first week, followed by a maintenance dose of 5 grams per day… although this can increase weight by 1 to 2 kg because the muscles retain water…
• It is best to do this during a period when the athlete is not preparing for a competition, but rather within an appropriate timeframe to regain weight and achieve the required result, especially to continue maintaining muscle mass.

Iron for oxygenating the muscles

Iron is necessary to help carry oxygen to the muscles so that athletes can continue running or swimming. It is essential for the formation of hemoglobin and myoglobin, two important proteins in the blood and muscles… iron deficiency leads to fatigue and poor performance… Athletes, especially women, are at risk of iron-deficiency anemia due to monthly blood loss and prolonged sweating, although men are also at risk. How should you take iron?

• Iron supplements should only be taken under a doctor's supervision and after a blood test.
• In any case, food is the best way to improve iron levels, but if that is not sufficient, supplementation is necessary.

Heme iron, found in foods of animal origin, is better absorbed than non-heme iron in plant-based foods. They should always be consumed with sources of vitamin C, which increases their absorption, while avoiding foods rich in calcium [10]. Finally, we suggest watching a video made some time ago by Dr. Hernández for MASmusculo, in which he discusses endurance supplementation.

References

1. Springer Link: Protein Metabolism and Endurance
2. Journal of Appl Physiol (1985): Beetroot juice and exercise: pharmacodynamic and dose-response relationships
3. ProQuest Research: The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise
4. Journal of Sports Sciences: The effects of different doses of caffeine on endurance cycling time trial performance
5. Nutrients Research: Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature
6. Med Sci Sports Exercises – 2009: Beta-alanine improves sprint performance in endurance cycling
7. Springer Research: Does glutamine have a role in reducing infections in athletes?
8. Clinical Science: Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans
9. Springer Link Research: Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
10. National Institutes of Health: Iron