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Endurance-oriented athletes usually perform large training volumes that, depending on the athlete’s athletic orientation, can include about 60-100 km of running, 300 km of cycling and 30-50 km in the pool for a week. Such a serious workload, combined with strength training, means that they should pay special attention to their diet.
Heavy and intense training greatly depletes the body, and in order to replenish energy reserves and restore muscle, a large number of nutrients and elements are required.
With the help of properly selected sports nutrition, you can increase your productivity, accelerate recovery and enter a new level of training! Below is a list of the 7 best supplements for athletes of cyclic sports, read the article about Running and Bodybuilding.
Usually, creatine is used to increase strength and muscle growth. There are many studies confirming the use of this additive as an effective ergogenic drug, with which you can improve performance and / or improve adaptation to training loads.
However, the intake of creatine can be useful for athletes, focused on the development of endurance. Interval training at a near-threshold pace, speed work and running uphill are popular (and often exhausting) ways that are used to improve running efficiency.
Studies have found that the use of creatine reduces the recovery time when performing repeated stretches and increases the output power when operating at the lactate threshold (ANSI). This is achieved due to an increase in phosphocreatine supply, accelerated production of ATP, and an increase in anaerobic efficacy. As a result, you will be able to train harder and more intensively, which in turn will ensure the growth of results at the competitions.
Recommended dose: 3-5 grams per day. Skip the traditional loading phase, often used when taking creatine, as this can lead to the accumulation of water by the body and weight gain.
This sports supplement has long been used by cyclist sportsmen as a power engineer for increasing productivity.
There have been many studies that have confirmed the benefits of caffeine in carrying out endurance exercises. It also accelerates the process of fat oxidation, which can be useful in losing weight.
Caffeine reaches its maximum concentration in the blood approximately 60 minutes after use, so it should be taken one hour before the next load.
And although this supplement is a diuretic, the results of a recent study conducted at the University of Connecticut (Storrs) found that consumption of caffeine does not cause a water-electrolyte imbalance and does not reduce the tolerance of exercise in the heat.
Recommended dose: 3 to 6 milligrams per kilogram of body weight (210-420 milligrams for a person weighing 70 kilograms) 60 minutes before training.
During intensive training, the body accumulates hydrogen ions, which helps to lower the pH level (an indicator that characterizes the acid-base ratio in the body), which ultimately leads to the onset of fatigue. It was found that beta-alanine, a naturally occurring beta amino acid, increases the intramuscular content of the carnosine dipeptide, which prevents acidification of the medium. This can potentially delay fatigue, increase working capacity and reduce the perception of fatigue.
This additive can be useful in the conduct of tempo training, running uphill and short high-speed stretches.
The recommended dose: 3-6 grams per day, 800 milligrams per day to reduce the effects of paresthesia (feelings of numbness and tingling).
Studies have shown that sodium phosphate intake increases aerobic capacity (VO2max) and time to exhaustion due to the better ability of red blood cells to deliver oxygen to the active muscles. Also, an increase in endurance rates was found by increasing the ventilation threshold.
Recommended dose: 3-5 grams per day for 1 g at a time for 3-6 days before a long run or competition.
One of the main reasons for the appearance of fatigue in performing endurance exercises are tryptophan molecules that penetrate the blood-brain barrier (HEB) into the brain. Also, tryptophan helps release certain neurotransmitters, in particular serotonin, which can affect excitation, drowsiness, mood and, ultimately, fatigue.
Since BCAA and tryptophan compete among themselves in overcoming GEB, an increase in the number of these amino acids reduces the level of the latter. There is one more important point: the metabolism of BCAA decreases the production of lactic acid, which can lead to increased endurance.
Scientific evidence confirms that the use of BCAA reduces the breakdown of the skeletal muscle protein and contributes to a more effective recovery and immune response from exercise.
Recommended dose: 3-6 grams before or during exercise. The optimum ratio is 2: 1: 1 (valine: leucine: isoleucine).
More often than not, athletes who develop endurance pay the most attention to consuming the necessary amount of carbohydrates. However, do not forget about protein, as it is necessary for the restoration, growth and maintenance of muscle mass.
During prolonged training, your body can turn protein into an additional source of energy, so it is very important to consume enough protein to keep the muscles.
As recent studies show, the combined intake of proteins and carbohydrates leads to an accelerated rate of protein synthesis and replenishment of glycogen stores.
Recommended dose: 1-1.5 grams per kg of body weight per day. During intensive and heavy workouts increase the protein intake to 2 g per kg of body weight.
Glutamine is the most common amino acid in the body, but intense physical activity actually depletes its stores faster than the body can make up for. This causes catabolic processes and muscle destruction. Also a low level of glutamine in the body leads to a decrease in the work of the immune system.
In a study published in the European Journal of Applied Physiology and Occupational Physiology, more than 200 runners and rowers took part, which were divided into two groups: athletes from the first supplemented with glutamine, the second – with placebo. The results found that 81% of the athletes of the first group were not exposed to any infectious diseases during the experiment, in the group of those who took placebo, this figure was only 49%.
Thus, an additional intake of glutamine contributes to the recovery and enhancement of the immune function after prolonged and debilitating exercise.
Recommended dose: 20 g per day