The best supplements in endurance sports
- Reading time: 8 min.
As an endurance athlete, you've probably experienced it before: you've been on the road for a while, and suddenly it feels like you're standing still. Your body can’t and doesn’t want to go any further. Fortunately, there are ways to prevent these frustrating moments. Think of proper nutrition, sufficient sleep, the right training routine, and a good recovery plan. Additionally, supplements can be a solution for anyone looking to improve their performance and enhance their recovery. Curious about which supplements are best for endurance sports? Read on!
How to Ensure Optimal Energy Conservation During Endurance Sports?
Have you ever heard of the "man with the hammer"? This expression is used to describe the feeling of extreme fatigue or exhaustion during physical exertion. The human body has a glycogen reserve that lasts for about 90 minutes of physical activity. This glycogen reserve consists of stored carbohydrates around the muscles and liver. During endurance sports, you deplete this reserve, so you can imagine that you need to replenish it when your training lasts longer than 90 minutes. If you don't, the proverbial man with the hammer will ensure that you come to a standstill.
To replenish the glycogen reserve, carbohydrates are the primary energy source, as they can be relatively easily converted into energy. Another energy source is fat, but since it is more difficult to convert into energy, it is not an efficient energy source. To avoid having to draw too much energy from fat, it is advisable to ensure two things are always in order:
- Make sure you leave the house with a well-filled glycogen reserve.
- Ensure that you replenish your glycogen reserve in time during training sessions longer than 90 minutes.
It is important to head out with sufficient carbohydrates. You can stash a bunch of bananas under your bike straps or fill the pockets of your running jacket with gingerbread, but this won’t be beneficial for your speed. Additionally, it is not always desirable to eat during an endurance training session. Supplements can provide a solution for endurance sports. They are easy to carry and are formulated to perfectly meet the needs of endurance athletes.
What supplements can I use when participating in endurance sports?
Are you involved in endurance sports and wondering which supplements can support you during your training? Read on to learn how you can elevate your performance and avoid "the man with the hammer"!
Supplements Before Training
But how do you ensure that you leave with a well-filled glycogen store? For example, by eating a carbohydrate-rich breakfast, such as oatmeal with banana or bread with peanut butter and honey. If you train later in the day or are on the go, an energy bar or easily portable oatmeal can be helpful. Also, make sure to hydrate sufficiently by drinking 2 large glasses of water, preferably up to 30 minutes before you start training. This way, you can prevent unnecessary bathroom breaks along the way.
Supplements During Training
Are you training for longer than 90 minutes? Then it's important to start replenishing carbohydrates and fluids in a timely manner. Carbohydrates can be easily replenished in the form of an energy gel or isotonic energy drink. The general rule is to consume about 30 grams of carbohydrates every 30 minutes, which is equivalent to 1 gel or 1 serving of energy drink. During physical exertion, you sweat, regardless of the weather conditions. Along with fluid loss, you also lose salt in the form of electrolytes, so make sure to replenish these adequately during exertion. This can be done by using an isotonic energy drink or mineral water that contains magnesium and potassium; magnesium contributes to a good electrolyte balance, and potassium is important for normal muscle function.
Supplements After Training
Even during endurance sports, you incur light muscle damage. To help your muscles recover as quickly as possible and to immediately replenish your glycogen stores, it is advisable to use a combination of proteins and carbohydrates. For this, you can make a protein shake with a banana or prepare toast with salmon, cucumber, and pepper. If you have stayed well-hydrated during training, your thirst should be manageable, but also make sure to get enough fluids after training. Ideally, eat and drink within 30 minutes after training; this way, recovery is optimal.
Supplements during Endurance Sports Competitions
The above advice also applies during competitions. However, the most important advice is: never use a new supplement during a competition; always try it out first during training, just as you would break in your shoes to prevent blisters. Additionally, every body reacts differently to the same amounts of energy, so it's essential to find out what works for you. Once you can use the supplements without issues during training, you can then apply them in your competitions.
Basic Nutrition for Endurance Athletes
While it’s great if supplements help you get more out of your endurance sports, the foundation is always laid in a healthy daily diet. Therefore, ensure that you get enough macronutrients in the optimal ratio for you. Supplement this with a large dose of micronutrients (vitamins and minerals) and always maintain good immunity. This way, you stay healthy throughout the year, train optimally for your athletic goals, and use supplements as the finishing touches.
Would you like to learn more about the energy systems your body uses during different types of exertion? Then read this article!