As an endurance athlete you spend hours each and everyday training and conditioning yourself to enhance aerobic and anaerobic capacity, so you can train harder and delay fatigue. Whether you’re training to be the fittest on earth, or you put hundreds of miles on the pavement running or cycling each week, properly optimizing your diet and supplementation is crucial to optimize your performance. With the right supplementation, diet, and programming you can maximize your performance in any sport. Here’s our list of the supplements you need if you’re an athlete looking to maximize your performance and exercise endurance.
Kre-Alkalyn is a ph corrected form of creatine, and creatine is one of the most heavily researched supplements that's proven to help boost endurance. With the addition of creatine into the muscle cells, you can produce higher muscle force, strength, power, and speed.
Creatine increases the bodies immediate energy supply, by facilitating the production of ATP. Supplementing with Kre-Alkalyn is reported to increase the content of creatine phosphate in muscle by approximately 20%. Therefore more creatine phosphate in muscle cells means more ATP can be rapidly produced during intense exercise, which can lead to gains in strength, power, speed and muscle growth. Additionally, unlike other creatine supplements, studies have shown that KreAlkalyn is inextricably linked with helping improve VO2 Max and oxygen uptake, which is directly correlated with better endurance.
Kre-Alkalyn Improves VO2 Max
VO2 Max is the maximum volume of oxygen the body can consume during intense, whole body exercise. Because oxygen consumption is linearly related to energy expenditure, when we measure oxygen consumption, we are indirectly measuring an individual's maximum capacity to do work aerobically. Therefore, with an improvement in VO2 Max, comes a significant improvement in endurance and exercise performance.1
In a clinical trial comparing Kre-Alkalyn to Creatine Monohydrate by a group of physicians, at Greenberg Medical Center, 24 Male Olympic level athletes were divided into two test groups. Group one ingested 750 mg of Kre-Alkalyn, while group two ingested 750 mg of Creatine Monohydrate for a test period of 4 months.
The results indicated that despite a negligible difference between the two groups in lean muscle mass and muscle strength, there was a significant increase in VO2 Max within the Kre-Alkalyn group.
CrossFit and other high-intensity training programs require the body to go under strenuous aerobic and anaerobic conditions. Therefore, with an improvement in VO2 Max and oxygen consumption comes a significant improvement in exercise endurance, resulting in faster times, and setting PRs. Want more information on why KreAlkalyn is a better form of creatine than creatine monohydrate? Read more here.
Beta-Alanine is a non-essential beta-amino acid, which has proven to be one of the most effective supplements in building muscle mass, promoting strength, and boosting endurance.
Unique in its anatomy, beta alanine is a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid. When taken as a supplement, beta-alanine passes through the bloodstream into skeletal muscle, via a beta-alanine and taurine transporter. Once in the skeletal muscle, it binds with the essential amino acid L-histitdine, to form dipeptide carnosine.2 So, how does this help your endurance? Beta-alanine raises blood carnosine levels. Carnosine is the bodies’ first line of defense against increased hydrogen ions, during high-intensity training.3 The rise in hydrogen, lowers muscle pH, which is correlated to increased muscle fatigue. Studies have shown, that supplementation with beta-alanine can increase muscle carnosine concentrations up to 58 percent in just four weeks, and 80 percent in 10 weeks. Higher concentrations of carnosine, via beta-alanine supplementation, means less muscle fatigue, leading to improvements in exercise performance, higher training volume, and improved endurance.
L-Arginine is a semi-conditional amino acid that promotes the release of Nitric Oxide (NO). NO plays an important role in many functions in the body regulating vasodilatation and blood flow, inflammation, and immune system activation. Since NO is a vasodilator, more blood flow and oxygen can reach the muscle tissue to help fight fatigue and enhance your athletic performance by maximizing endurance and VO2. With high-intensity exercise, comes a rapid loss of oxygen. When oxygen is depleted, you reach your anaerobic threshold, and lactic acid starts to form in muscle tissue, causing fatigue. As an endurance athlete, lactic acid is your worst nightmare. Therefore, by supplying your body with more oxygen transport, you can reduce lactic acid build-up, and bypass excess amounts of muscle fatigue.
In a research study conducted by The University of California Los Angeles, and the Journal Of The International Society of Sports Nutrition, a randomized controlled trial of elderly male cyclists revealed a 16.7% increase in anaerobic threshold after supplementing L-Arginine for three weeks 7 Therefore, with the blood flow and oxygen transported to the muscle tissue, comes a boost in exercise endurance. To learn more about the effects of Nitric Oxide and L-Arginine, you can read more here.
L-Glutamine is the most abundant conditionally essential amino acid in the human body. However with increased training volume, glutamine stores are depleted faster than your body can replenish them, which can cause your body to be catabolic and breakdown lean muscle mass. Low levels of glutamine can also compromise your immune system, increasing the risk of infection.
Glutamine is vital for reducing muscle mass breakdown and boosting immune system function for endurance athletes. After prolonged periods of exercise, your immune system becomes susceptible to infection.
In a study conducted by Oxford Universities Biochemistry Department, 200 elite endurance athletes including distance runners and rowers, consumed a post-workout drink either containing 5g of glutamine, or a placebo immediately after and two hours after exercise. The results indicated that seven days following exercise, 81% of the glutamine group showed no infection post workout, as compared to the placebo group, which showed 49% with no infection.6
Carbohydrate supplements are formulated from various carbohydrate sources as a tool to delay fatigue and provide energy for endurance athletes. Carbohydrate supplements help replenish glycogen stores in your muscle tissue, which are depleted during high-intensity workouts. With such a high demand in training volume, endurance athletes need an abundant store of glycogen for added energy and improved performance, to promote more power and speed. It’s imperative to eat a carbohydrate-rich diet and supplement with carbohydrates as needed to sustain energy reserves to fuel high-intensity workouts.4
Carbohydrate supplements such as gels, chews, or drinks are extremely crucial especially for endurance athletes like crossfitters, runners or cyclists, who are competing for a prolonged period of time.
In a study conducted at the University of California, Davis, 16 male and female athletes cycled at 75% of max VO2 for 80min followed by a 10km time trial. Participants consumed 0.6g of carbohydrates per hour through carbohydrate gels, chews, drinks, or water only before, during, and after exercise. The 10km time trial using all three carbohydrate treatments resulted in significantly faster times, than water, proving glycogen stores improve exercise performance.5
If you’re looking to increase your endurance and become more competitive in your sport, optimizing your performance with the right supplements is crucial to your success as an athlete. Adding some of the supplements to your nutrition regimen, will definitely help boost your endurance, and maximize your athletic performance.
Elivate Nutrition is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong willed, not for the faint of heart, and not for the weak, our products were designed to fuel your athletic performance, increase strength and enhance recovery. Elivate products perform when you perform. We provide the nutrients you need, to power your active lifestyle
- Chandler TJ. Physiology of aerobic fitness/endurance. Instr Course Lect. 1994;43:11-5.
- Lockwood, Chris. “Your Expert Guide To Beta-Alanine.” Bodybuilding.com, 3 Feb. 2017, www.bodybuilding.com/fun/your-expert-guide-to-beta-alanine.html.
- Hobson, R. M. et al. “Effects of Β-Alanine Supplementation on Exercise Performance: A Meta-Analysis.” Amino Acids 43.1 (2012): 25–37. PMC. Web. 14 Mar. 2018.
- Hawley, John A., and Jill J. Leckey. “Carbohydrate Dependence During Prolonged, Intense Endurance Exercise.” Sports Medicine (Auckland, N.z.)45.Suppl 1 (2015): 5–12. PMC. Web. 23 Mar. 2018.
- Campbell C, Prince D, Braun M, Applegate E, Casazza GA. Carbohydrate-supplement form and exercise performance. Int J Sport Nutr Exerc Metab. 2008;18(2):179-90.
- Castell LM, Poortmans JR, Newsholme EA. Does glutamine have a role in reducing infections in athletes?. Eur J Appl Physiol Occup Physiol. 1996;73(5):488-90.
- Chen, Steve, et al. “Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial.” Journal of the International Society of Sports Nutrition, BioMed Central, 23 Mar. 2010, jissn.biomedcentral.com/articles/10.1186/1550-2783-7-13.