Tempo runs, race pace, and even lifting to improve running economy are all aspects of your training that'll benefit from beta-alanine supplementation. We know beta-alanine supplementation has been shown to improve performance and delay fatigue during high-intensity activity, but is this relevant to endurance athletes? Well, just because you're an endurance athlete doesn't mean you train exclusively at low-intensity exercise, right? Recommended Dose: 1.3-2.7 milligrams per pound of body weight (200-400 milligrams for a 150-pound individual) 60 minutes prior to exercise. Since caffeine reaches its highest blood concentration in about an hour, we suggest taking it about 60 minutes before a race so it can help you power through a 5K or 10K-or even a marathon! And although caffeine is a diuretic-meaning that it increases urine production-a recent review article from researchers at the University of Connecticut (Storrs) suggested that caffeine consumption doesn't cause water-electrolyte imbalances or reduce exercise-heat tolerance. As an added bonus, caffeine can increase fat oxidation, which can help with weight management. There have been numerous studies highlighting the benefits of caffeine consumption on endurance performance, including improvements in cycling and cross-country skiing performance, 8-kilometer run times, and faster time trials.
Not only does it provide a quick pick-me-up for those early morning training sessions, but caffeine's ability to reduce perception of effort and help delay fatigue can make those longer runs more bearable. Improvements in speed, power, and running economy during your training sessions translates to better race-day performance!Ĭaffeine has long been used by endurance athletes to boost performance. The higher the quality of these sessions, the faster you'll be crossing the finish line.Ĭreatine supplementation has been shown to decrease recovery time during repeated intervals, and increase power output at lactate threshold. Interval workouts at lactate threshold, speed work, and hill training are common-and often dreaded-techniques used to improve running efficiency and performance times. If you can look past the direct effects of creatine-and increase in phosphocreatine stores, rapid increase in ATP production, and improved anaerobic performance-you'll see that creatine supplementation can offer indirect benefits to runners, cyclists, and triathletes, and help take their training to the next level. While many will argue creatine has no place in an endurance athlete's supplement stack, we beg to differ. There are hundreds of published research studies supporting creatine's use as an effective ergogenic aid for improving muscular strength and size. We think of creatine in terms of strength, speed, and power-and for good reason. Creatine MonohydrateĬreatine supplementation and endurance exercise aren't typically linked in the same sentence. Here's our list of the top seven supplements endurance athletes should consider! 1. Thankfully, with the right supplement stack, you can shave some time off your prep time, boost your performance and recovery, and get on your way to crushing a new PR. Endurance training puts extreme demands on athletes' bodies from a physical, mental, and energy standpoint.
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