The practice of endurance activities requires a choice of essential nutrients and specific supplementation, due to the high energy expenditure and physical exhaustion.
Endurance Training is characterized by being of low intensity and long duration. Running and Cycling are good examples of this practice. A good stock and maintenance of muscle glycogen stores with carbohydrate intake before, during and after the exercice slows muscle fatigue and improves recovery.
Intake of carbohydrates during exercise still reduces the cortisol levels by 80% - during exercise, the levels of this hormone increase as a result of the decrease of glucose levels and also with the intensity of the effort.
The recommendation for carbohydrate intake is 30 to 60 grams per hour of exercise. Here come the gels and drinks with carbohydrates, which are easier to use in this type of practice.
Basically, supplements have the function of providing the athlete's necessary nutrients during training and testing, improving performance, increase resistance, accelerating recovery and ensuring the athlete's health in the long run.
But, do you really know what to ingest to get better results in this type of exercise? Here are some options for endurance supplements and how they work.
Long-term exercises are always accompanied by a lot of sweat. Hydroelectrolytic repositories are important for replenishing lost water and minerals, as well as providing energy for exercise.
One example is isotonic drinks that consist of mineral salts (namely sodium, magnesium and chlorine), water and carbohydrates, some of which still have caffeine.
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To keep you alert during the endurance, caffeine-based supplements are most welcome. Caffeine promotes cognitive function, helps in agility and is responsible for maintaining high disposition and excitation levels.
In addition, it increases the oxidation of fats and the body starts to save glycogen, thus altering the perception of effort and the sensation of pain. That is, it increases the body's well-being. For best results, caffeine should be ingested up to 30 minutes before exercise. It may be ingested as capsules or gels.
Carbohydrates are responsible for delivering energy quickly to the body. By ingesting them before the endurance there is a delay in the expenditure of glycogen stores. At the end, they help in recovery and prevent muscle wasting.
For this reason, carbohydrate intake should be performed before, during and after exercise. The indicated is that consumes between 30 to 60g per hour of activity.
Other endurance supplements
To improve recovery after long-term activity, the use of proteins such as Whey Protein Isolate or Casein and amino acids like BCAA's and Glutamine may be another option. The results of this ingestion are linked to improved performance and immunity. Glutamine also reduces the incidence of allergies associated with the respiratory tract, very common in this practice. This asupplements if associated with carbohydrates immediately after training, are also excellent allies in glycogen recovery and replenishment.
In addition, there are supplements that protect the joints and can be very useful, avoiding pain and injury - very common in high-performance athletes, such as Collagen.
Despite the large number of endurance supplements available in the market, each person reacts differently. Therefore, it is important to make an appointment with a Nutritionist for the correct and appropriate prescription of supplements, avoiding the possible excesses.
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By Joana Correia, Nutritionist