Endurance training is essential for any long-distance or long-term form of activity, such as long-distance running, bicycling and participating in triathlons. Endurance is something that is built up over time as your body acclimates to different, longer workloads and becomes more efficient at completing this work. In addition to necessary water and carbohydrates to fuel your body and keep it hydrated, you can improve endurance training by using supplements that boost your body's work capacity. However, dietary supplements can cause various side effects and reactions and may not be suitable for everyone. If in doubt, consult a health care professional before using any endurance supplements.
Calcium
Protein supplements and endurance-aiding supplements have their place, but calcium is essential to an endurance runner's health—without it, you are likely to develop injuries and health problems that inhibit your ability to perform. Women have the greatest need for calcium—high endurance workloads can cause a decline in your body's hormones and stop menstruation from occurring. Calcium helps protect against this change. Calcium also helps fortify bones and keep them strong, preventing a decline in bone strength that may lead to osteoporosis. In men, endurance training can cause a decline in testosterone levels that can ill-affect bone density if calcium intake is not maintained. Calcium can be taken as a supplement or through natural means, such as dairy foods. Athletes should try to get 1,200 to 1,5000 mg daily. While calcium is a generally safe mineral needed for proper body function, you may want to talk to a doctor beforehand to make sure high amounts of calcium don't pose a health risk.
Protein
Your muscles need protein and its basic ingredients in order to build new, stronger muscle fibers capable of withstanding long-term exercise and activity. These can come in several different forms, all of which should be considered. Protein can be consumed naturally through meats, legumes, nuts and some dairy products. However, you can also drink protein shakes after working out to give your body the building blocks of new muscle matter—amino acids—the basic compounds that come together to form various proteins.
Creatine is also used by some endurance athletes, according to PPOnline.co.uk, although its benefit to endurance training is debated among fitness experts. Regardless, it is important to strike a delicate balance between providing enough protein that your muscles can develop without supplementing your body and creating unwanted gains in muscle mass. Too much muscle mass, particularly throughout the upper body, can add weight that makes running more difficult. There is still some debate over the safety of creatine and other protein supplements, though, so it is important to fully understand the impact of your supplementation before using any products.
Stimulants
Several stimulants can be taken prior to endurance exercise to soften the intensity of muscle fatigue during your work outs. These include caffeinated beverages like coffee, green tea and yerba mate. According to JimmySmithTraining.com, yerba mate is the most beneficial of these options. Taking a stimulant may allow you to run farther and longer without feeling the effects of your workout. It is believed to accelerate training as well as your performance in races and other contests. Stimulants may have adverse affects on some individuals, such as those with heart problems, and should not be taken if you are unsure of the possible health risks. Talk to your doctor before adding stimulants to your routine.
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