🏃 Endurance Sport Specifics
Endurance sport requires not only a good cardiovascular system, but also efficient energy production, maintenance of acid-base balance and thermoregulation. Supplements for endurance athletes focus on: lactate buffering (beta-alanine), improved circulation (nitrates), energy metabolism (caffeine, carbohydrates), prevention of dehydration (electrolytes).
📊 TOP Supplements for Endurance
| Supplement | Mechanism of Action | Dose | Benefit |
|---|---|---|---|
| Beta-alanine | Carnosine Synthesis — Lactate Buffer | 3-6 g/d. | +2-6% in high-intensity endurance |
| Nitrates (beetroot juice) | NO production, better circulation, oxygen economy | ~400-800 mg nitrates | VO2 efficiency +, time to exhaustion +15-25% |
| Caffeine | CNS stimulation, fat oxidation | 3-6 mg/kg | Endurance performance +3-7% |
| Sodium bicarbonate | Blood pH buffering | 0.3 g/kg | High-intensity performance +2-3% |
| Electrolytes + Carbohydrates | Hydration, energy | 30-90 g carbohydrates/hour | Endurance support >in 90-min activities |
🎯 Endurance Athlete Protocol
🏃 For Long Distances (Marathon, Triathlon)
Carbohydrates 60-90 g/hour during races + electrolytes. Most important — maintain energy and hydration. Nitrates (beetroot juice) 2-3 hours before start improve oxygen utilization.
🏊 For Medium Distances (400-1500 m Swimming)
Beta-alanine 4-6 g/day (4+ week course) + Caffeine 200 mg before start. Beta-alanine buffers lactic acid, caffeine provides energy for a burst.
🚴 For Interval Training
Beta-alanine + Sodium bicarbonate. The most powerful combination for buffering lactate. CAUTION: bicarbonate can cause digestive problems — test in training before competitions.
💧 Heat Endurance
Electrolytes + Glycerol (caution). Electrolytes compensate for sweating losses. Glycerol helps retain water but can cause headaches.
📋 Competition Day Protocol
- 3-4 hours before start: Carbohydrates + fluids (usual pre-competition meal).
- 2-3 hours before: Nitrates (400-800 mg from beetroot juice concentrate).
- 60 min before: Caffeine 3-6 mg/kg (test the dose in training!).
- During competition: Carbohydrates 30-90 g/hour + electrolytes. Fluids according to thirst.
- After competitions: Protein 25-40 g + carbohydrates + electrolytes for recovery within 30-60 min.