Sports nutrition for endurance – Creatine, Beta-alanine, Sodium phosphate
It's best to start with one of the most popular and well-known supplements for most strength sports. Thousands of studies have proven its effectiveness. Of course, we are talking about creatine monohydrate. You can often come across the misconception that creatine is taken solely to increase strength. Moreover, during aerobic exercise it is customary to completely exclude it from the list of supplements used. However, creatine is also extremely useful for increasing endurance. Its main properties usually include:
- Increased ATP levels;
- Improved anaerobic performance;
- Increased phosphocreatine reserves.
All this contributes to strength work, but can also improve the performance of those athletes who work on endurance. Such workouts usually include uphill running, speed work, and long interval training, which leads to peak muscle acidification. Simply put, more productive training will improve not only your physical fitness, but also your overall competitive performance. In this case, creatine becomes extremely useful for the development of endurance. He is capable
- Reduce recovery time during interval work;
- Increase power at the threshold of acidification;
- Increase the intensity and duration of training.
The daily dose should be 3-5 grams. It is also better to avoid the loading phase; its advantage is refuted by many modern studies. Also, during the loading phase, significant water retention will occur in the body, which can negatively affect overall results.
Beta-alanine has long been a dark horse. It was mainly used by professional athletes to push back the threshold of fatigue during high-intensity training. However, endurance training is also characterized by high intensity, which means beta-alanine will be very useful. No matter whether you are swimming or cycling.
What is beta-alanine? This is an amino acid that increases carnosine in muscles. It, in turn, increases the buffering of hydrogen ions in the body, which accumulate during high-intensity exercise. Thanks to this, it is possible to slow down the onset of fatigue, which will allow you to increase the intensity and duration of your workouts.
The recommended dosage is 3-6 grams per day. It is better to divide the use of Beta-alanine into several doses of 800 mg to avoid the effect of numbness or tingling in the limbs.
Unlike other supplements, sodium phosphate has only one direct purpose - to increase breathing efficiency and delay complete exhaustion of the body during intense exercise. Just 3-5 grams of the supplement before training will significantly improve your endurance.
Sports nutrition for running for every day: what and how much
- In the morning, a runner should take about 5 g of BCAA amino acids. This will help stop the catabolism process and reduce the level of cartisol in the blood. Runners need amino acids no less than bodybuilders or powerlifters.
- Immediately after breakfast: Omega-3 + vitamin and mineral complex, corresponding to the athlete’s gender, for men or women. When running, it is important to maintain a balance of nutrients in the body.
- During the day you can take 2 g of beta-alanine and L-carnitine. The first will help reduce fatigue and increase the athlete’s endurance, the second will burn excess fat and increase the overall tone of the body.
- 30 - 40 minutes before a run, it is optimal to drink a drink with electrolytes containing potassium and sodium, as well as simple and medium sugars - isotonic. It will help you get enough energy for a run. As an alternative, you can take an energy drink, similar in composition to an isotonic drink. It would also be a good idea to consume another 5 g of BCAA to prevent the process of destruction inside the muscles.
- At the end of the workout, it is recommended to take 0.7 g of protein per 1 kg of weight from sports nutrition for runners. Thanks to this, the process of muscle recovery after a run will noticeably speed up. It is better to give preference to protein complexes due to their high functionality
BCAA Powder 8500 (Lemon, 350 g) Essential amino acids
QNT (BELGIUM)
Every person who is seriously involved in bodybuilding is well aware that to increase the effectiveness of training, it is necessary to take BCAA - a complex that contains...
To favorites
Compare
1 review
5.0
- Efficiency 5.0
- Price quality
5.0 - Taste
5.0 - Compound
5.0 - Design
5.0
RUB 1,990
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:70
BCAA Powder 8500 (Orange, 350 g) Essential amino acids
QNT (BELGIUM)
Every person who is seriously involved in bodybuilding is well aware that to increase the effectiveness of training, it is necessary to take BCAA - a complex that contains...
To favorites
Compare
1 review
5.0
- Efficiency 5.0
- Price quality
5.0 - Taste
5.0 - Compound
5.0 - Design
5.0
RUB 1,990
Offline
1 PC. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor +7(929)640-01-64 Mon-Sun: from 10:00 to 22:00
Servings:70
Omega-3 1200 mg (100 caps) Fish oil
BIOVEA (USA)
Omega-3 from Biovea is a complex of omega-3 fatty acids that are especially valuable for the body. They help reduce symptoms of allergic diseases, including asthma...
To favorites
Compare
1 review
5.0
- Efficiency 5.0
- Price quality
5.0 - Compound
5.0 - Design
5.0
RUB 1,390
Offline
1 PC. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00
Servings:100
Omega 3-6-9 Complex (90 caps) Omega 3 6 9
NATROL (USA)
Omega 3-6-9 Complex from Uniforce is a combination of essential polyunsaturated fatty acids that have a beneficial effect on the nervous, cardiovascular, immune…
To favorites
Compare
10 reviews
4.5
- Efficiency 4.5
- Price quality
4.5 - Compound
4.5 - Design
4.5
RUB 1,690
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:90
Beta Alanine Powder (200 gr) Beta-Alanine
BE FIRST (RUSSIA)
BETA ALANINE POWDER is a highly effective supplement containing the only beta amino acid found in the body. This is beta-alanine, which brings the athlete direct…
To favorites
Compare
19 reviews
4.9
- Efficiency 4.9
- Price quality
4.9 - Compound
4.9 - Design
4.9
990 rub.
Offline
1 PC. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:50
L-carnitine 3900 (Cherry, 1000 ml) Carnitine concentrates
BE FIRST (RUSSIA)
Under high loads, during training, it is important to provide the body with the substances necessary for full functioning. Endurance and strength will depend on this. Be...
To favorites
Compare
48 reviews
4.7
- Efficiency 4.7
- Price quality
4.7 - Taste
4.6 - Compound
4.7 - Design
4.7
RUR 1,699
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:40
L-Carnitine Comfortable Shape 3000 (Cherry, 500 ml) Carnitine concentrates
MAXLER (GERMANY)
Do you train intensively, but cannot achieve sculpted muscles? Or are the extra pounds not giving up? In such situations, the Fitbar.ru online store recommends...
To favorites
Compare
19 reviews
4.5
- Efficiency 4.6
- Price quality
4.5 - Taste
4.5 - Compound
4.5 - Design
4.5
RUR 1,560
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00
Servings:50
Max Motion (Apricot, 20 dissolved tablets) Isotonics
MAXLER (GERMANY)
Max Motion is an isotonic drink from Maxler in the form of effervescent tablets. Provides the body with the necessary vitamins and minerals, and replenishes their supply in the shortest possible time.
Being isotonic...
To favorites
Compare
4 reviews
3.8
- Efficiency 3.8
- Price quality
3.8 - Taste
3.8 - Compound
3.8 - Design
3.8
360 rub.
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00
Servings:20
This sports nutrition “diet” is suitable for daily short and medium distance running. For marathons and competitions, a different scheme for taking sports nutrition is provided.
BCAA, Protein, Glutamine are also sports nutrition that increases endurance!
It's time to look at sports nutrition for increasing strength and endurance, which is the most popular in all sports. Let's start with the most famous supplement - protein. Regardless of whether you are doing strength training or developing pure endurance, absolutely everyone needs protein. It is a necessary condition both for the development of muscle mass, which directly affects physical characteristics, and for accelerating the recovery of the body. Moreover, during prolonged high-intensity exercise, protein is used as an energy source, because in order to maintain muscle mass, additional protein intake is absolutely necessary.
To get the most benefit from the supplement, try taking your protein along with carbohydrates. This combination can improve the level of protein and glycogen synthesis in the body. The average dosage calculation is based on the proportion of 1.1-1.6 grams per 1 kg of athlete’s weight. During high-intensity training, the proportion can be increased to 2:1.
The second no less important and popular supplement after protein is BCAA. These are three essential amino acids (Leucine, Isoleucine and Valine) that are necessary in any sport. First, BCAA helps reduce muscle acidification, thereby increasing endurance and physical performance. Secondly, three amino acids significantly slow down protein breakdown in muscle tissue, preventing muscle loss during intense exercise.
However, modern research has proven that the supplement also delays the threshold of fatigue by inhibiting tryptophan production. This is a hormone that stimulates the production of serotonin, which makes the body feel tired or sleepy. This effect is achieved due to the fact that the amino acids included in the supplement use the same means of transport as tryptophan, which leads to a similar “competition”. The daily dosage should be from 3 to 6 grams taken before, during and after training. The ideal ratio of amino acids in this case is 2:1:1.
Glutamine is worth mentioning separately. This is the same amino acid that makes up approximately 60% of muscles. Glutamine reserves during high-intensity work can be depleted much faster than the body can replenish them. This will lead to the body breaking down muscle tissue in order to provide itself with energy. Simply put, a lack of Glutamine can increase catabolic processes, reduce immunity, and even impair recovery. With better and faster recovery, you can improve the intensity of your workouts, thereby becoming more resilient. The optimal daily dosage should be 20 grams.
Sports nutrition that increases muscle endurance
- Creatine is a substance that affects anaerobic endurance by accumulating substances necessary for work in muscle cells, and is also a source of energy for muscle fibers. Creatine produces ATP in muscles. Creatine is taken on training days half an hour before exercise and immediately after. Dosages are most often different and depend on the form of creatine and the manufacturer. It is believed that creatine should be taken during a loading phase, but this is not true. It is enough to take 3 to 5 grams per day on training days.
- BCAA - essential amino acids serve not only as a good anti-catabolic, but also increase muscle performance. In order to increase anaerobic endurance with the help of BCA amino acids, you need to consume them immediately before training and during exercise. For this, either a liquid form of the supplement or a complex of amino acids in powder form is suitable. The optimal dosage of BCAA per day is 10 grams.
- Glutamine is a basic amino acid that is needed for muscle growth. In addition to this effect and the positive effect on the central nervous system, glutamine increases the performance resource of the entire organism. You should take the amino acid every day in the morning and throughout the day, on training days – an hour before exercise. Optimal dose: 15-20 grams per day.
- Arginine and ornithine are two amino acids that are involved in energy metabolism in muscle tissue and also contribute to the synthesis of creatine. You need to take the complex before training. The daily dose of the sports supplement is 1000 mg of arginine and 500 mg of ornithine. But it is worth noting that the dosage varies and depends on the manufacturer.
- Gainer - high-carbohydrate shakes are also supplements that help increase endurance. But to a greater extent, it is an excellent source of energy for the whole body. Very often, both creatine and amino acids are present in the composition of the gainer. Carbohydrate shakes are best taken in the morning and before training as a source of energy and to increase endurance.
- B vitamins - these substances participate in metabolic processes and ensure optimal energy synthesis. Dosages and composition of supplements may vary, so the specifics of use may vary depending on the manufacturer.
