Although training can help increase your stamina and endurance, dietary changes and supplements can also improve these attributes. Supplements can be expensive so it's important to ascertain which ones are most effective. While carbohydrates from food provide your body with energy, nutrients such as amino acids and stimulants can also enhance your endurance without making you feel full. Supplements also carry potential health risks, so consult a medical professional before using any supplement.
L-alanyl-L-glutamine
L-alanyl-L-glutamine is a form of the amino acid glutamine, which is sold alone and in products that contain amino acid blends. According to research from the Feburary 2010 issue of the Journal of the International Society of Sports Nutrition, L-alanyl-L-glutamine may help improve endurance. The study's authors found that participants were able to cycle for longer periods when taking L-alanyl-L-glutamine compared to taking water alone.
Creatine
While creatine is often associated with bodybuilding and muscle growth, research suggests that creatine may also promote endurance. This is because creatine helps your body produce ATP, a source of cellular energy. According to research from the October 2008 issue of the Journal of Dietary Supplements, supplementation of creatine during a 28-day training program resulted in an 81 percent improvement in running endurance. This study was conducted in rats, however, and you may not experience the same results.
Taurine
Glutamine isn't the only amino acid that may help increase your endurance. Another amino acid, taurine, is an ingredient found in many endurance supplements and is sold alone as well. According to research from the January 2009 issue of the journal Advances in Experimental Medicine and Biology, taurine supplementation "increases the ability of physical endurance" and may also reduce exercise-induced muscular fatigue. This study was also conducted in rats, so your results may vary.
Caffeine
Caffeine is a central nervous stimulant that helps increase energy levels and your metabolic rate, and scientific literature indicates caffeine may also enhance endurance. According to a review of research studies published in the January 2009 issue of the Journal of Strength and Conditioning Research, caffeine can improve endurance performance when taken before or during exercise. The researchers also note that abstaining from caffeine for at least one week before supplementation can maximize its effects.
References
- "Journal of the International Society of Sports Nutrition"; Examination of the efficacy of acute L-alanyl-L-glutamine ingestion during hydration stress in endurance exercise; JR Hoffman et al; February 2010
- "Journal of Dietary Supplements"; Creatine Supplementation Enhances Endurance Performance in Trained Rats; S Malin, N Cotugna; October 2008
- "Advances in Experimental Medicine and Biology"; Effects of taurine administration on exercise; Y Yatabe et al; January 2009
- "Journal of Strength and Conditioning Research"; Effect of caffeine on sport-specific endurance performance: a systematic review; MS Ganio et al; January 2009
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