Endurance
When increasing endurance, the main goal is to improve energy production, promote endurance muscle activity and optimize recovery processes. Properly selected nutritional supplements help to increase the effectiveness of training, reduce fatigue and improve overall endurance. Here are recommendations for supplements to improve stamina, separately for men and women.
1. Beta-alanine
Purpose: Beta-alanine helps increase muscle carnosine levels, which prevents muscle fatigue and prolongs the ability to exercise at high intensity.
- For men: Taking beta-alanine is especially effective during longer, high-intensity workouts, increasing endurance and the ability to work at higher power.
- For Women: For women, beta-alanine can help improve both cardio and strength training, especially if it's intense or long.
When to use? It is recommended to use around 2-5 g per day, divided into several smaller doses, to reduce the numbing effect. It can be used before training to improve performance.
2. BCAA (Free Form Amino Acids)
Purpose: BCAAs reduce muscle breakdown and provide energy that can be used during prolonged exercise, thereby improving endurance and preventing fatigue.
- For men: BCAA intake helps provide muscle fuel for long workouts and improves post-workout recovery, especially in endurance sports.
- For Women: For women, BCAAs help maintain muscle and prevent fatigue during intense cardio or interval training.
When to use? Before and after training or during training, especially during long and intense training, to maintain energy levels and reduce muscle soreness.
3. Caffeine
Purpose: Caffeine improves concentration and endurance, increases energy levels and increases training efficiency. It also prevents fatigue, allowing you to train longer.
- For men: Caffeine can help improve endurance and performance, especially during longer cardio sessions or high-intensity intervals.
- For women: For women, caffeine helps improve energy and concentration levels, and improves endurance during long workouts.
When to use? About 20-30 minutes before training. The dose can be 100-200 mg depending on the level of tolerance.
4. Citrulline malate
Purpose: Citrulline malate improves blood circulation and helps deliver oxygen to the muscles, which is especially useful during prolonged exercise. It also helps reduce fatigue and increases muscle endurance.
- For Men: For men, citrulline helps maintain a high level of exertion over a longer period of time, especially during heavy exercise or long cardio workouts.
- For women: For women, citrulline is valuable in endurance training, providing long-term muscle oxygenation and high-intensity endurance.
When to use? About 20-30 minutes before training, about 6-8g per dose to maximize blood flow and endurance.
5. Electrolytes
Purpose: Electrolytes help maintain the body's fluid and salt balance, which is essential during prolonged or sweaty exercise to prevent dehydration and fatigue.
- For men: Electrolytes help maintain water balance and muscle function, especially during long workouts or in warm climates.
- For women: Electrolytes are especially important to maintain energy levels and prevent cramping during prolonged cardio or endurance training.
When to use? Before and during training, especially if training lasts more than 60 minutes or in hot conditions. Electrolyte drinks can be taken with water or separately.
6. Carbohydrates
Purpose: During prolonged exercise, the muscles use glycogen reserves, so carbohydrates are the main source of energy that ensures long-term endurance and allows you to maintain a high load.
- For men: Supplemental carbohydrate intake helps maintain energy levels during long workouts, especially longer than 90 minutes.
- For Women: For women, additional carbohydrates are important to maintain energy reserves during prolonged cardio and prevent energy dips.
When to use? Before or during training. Simple carbohydrates (such as sports gels or drinks) will help you recover quickly during exercise, while complex carbohydrates before exercise will provide long-lasting energy.
These nutritional supplements can be a useful supplement to improve endurance and increase the effectiveness of training. Increasing stamina requires both a careful training regimen and a balanced diet, and supplements will help you achieve better results when used judiciously. However, it is recommended to consult a nutritionist in order to choose the most suitable doses and avoid unnecessary excessive load on the body.
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