Taking supplements is becoming more and more common in daily living, therefore taking the correct types is very important. If you are involved in any sort of sport then likely you will be interested in benefits and improvements in your endurance.
Let’s have a look at some of the best supplement choices (along with foods that will provide them naturally) that improve endurance!
B vitamins are known for their ability to keep you alert and feeling energized, helping your body break down & use the carbohydrates, fats, and proteins in your diet. Among other benefits of B vitamins are brain health, helping fight depression, and maintaining healthy blood pressure levels.
Natural Source: Mackerel, Feta Cheese, Eggs.
Adding whey protein into your diet can help your body repair muscle tissue damage after heavy exercise sessions, aiding in maintenance, growth, and a healthy immune system ensuring you are recovered fully before next time.
Natural Source: Cheese, Milk, Yoghurt.
Omega 3 fatty acids act as an anti-inflammatory in our bodies, aiding in repairing of the damage that can be done to our bodies through exercise and day-to-day living. Omega 3 is very important in keeping our hearts healthy by ensuring arteries are clog-free, therefore avoiding heart disease as well as increasing oxygen delivery to the heart, decreasing the load put on the cardiac muscle by exercise. Make sure you are getting a quality, responsibly sourced Omega 3 supplement and you will reap the benefits.
Natural Source: Sardines, Salmon, Hemp milk.
Not just for bodybuilders, creatine increases the ATP energy system used for anaerobic power. By increasing the quality of high-intensity and speed workouts your endurance can reap the benefits. In addition to this, when creatine levels in the body are sufficient, any bursts of speed or power required during an endurance event will be more effective due to the readily available creatine-phosphate stores.
Natural Source: Herring, Beef, Tuna.
Caffeine has been shown to significantly improve endurance exercise performance in a range of endurance sports such as cycling and running. Considered one of the most effective endurance supplements, caffeine enhances performance in exercise through increased stimulation of the central nervous system, increasing muscle contractile force production, and changing perceived pain levels. According to the American Physiological Society, four hours post-exercise, muscle glycogen increased 66 percent by ingesting a carbohydrate drink containing caffeine as compared to the carbohydrate-only drink meaning caffeine may also help assist in enhancing recovery after exercise.
Natural Source: Dark Chocolate, Black Coffee, Green Tea.
Also read: To Supplement Or Not To Supplement?
Written by me: Keith Fairburn
Personal Trainer, Sports Therapist, S&C Coach.
Ninja Warrior Semi-Finalist, Obstacle Racer, Salming Running Ambassador.
If you have any questions about anything I’ve written in this post or want to get in touch, contact me.