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Improving performance is supposed to increase the results of regular training. Taking care of this aspect will allow you to extend the time in which your body can afford to exert itself with a specific intensity. In addition, it also determines the time after which you will be able to "recover" and undergo appropriate regeneration. Working on the generally understood performance can serve to improve results in many sports disciplines. However, a lot depends on the condition of your body, the type of effort and training performed, as well as the components flowing into the body from the outside.
To explain a little, performance consists of both the ability to perform the effort and the resistance or rather the degree of tolerance to the imbalances that occurred as a result of physical loads inside the body. In other words, how long we can subject ourselves to physical loads and how quickly we will be able to recover after the effort. It is worth knowing that performance is divided into anaerobic (anaerobic) and aerobic (aerobic). If we are interested in improving our aerobic capabilities, we should pay attention primarily to aspects such as maximum ventilation and lung capacity, as well as maximum cardiac output. It is worth knowing that the latter consists of the maximum cardiac output and the maximum frequency of cardiac muscle contractions. In addition, we should not forget about the transport of oxygen through the blood, the speed of transfer to tissues or its capacity in relation to the ability to carry oxygen. The time of diffusion from capillaries to cells is also important. The ability of our muscles to use oxygen is also not without significance. After all, it is not enough to deal only with "loading and supply". In this regard, the availability of enzymes will be an important element.
Supplements for aerobic capacity
When working on your performance, it is worth taking care of both aerobic and anaerobic elements (mixed performance), thanks to which we will be able to achieve better sports results. Physical effort is a special circumstance... Then, there is increased gas exchange in our lungs. The degree is adequate to the increased demand of the muscles for oxygen and increased production of carbon dioxide. It should be remembered that the fundamental issue will be to support the use of as much oxygen as possible from the air passed through the lungs, and therefore also the amount of oxygen delivered to the muscles. In addition, the higher the content of hemoglobin in the blood, the greater the supply of oxygen we are able to receive. What is more, it creates optimal conditions for improving performance. Remember that more oxygenated and perfused muscles are stronger muscles. Not to mention that it allows for more efficient muscle building. You are certainly aware that in the case of aerobic capacity, we are able to influence the maximum lung capacity through training - cardio exercise in a specific heart rate range. Nevertheless, we are interested in aspects that can be influenced by diet and proper supplementation. It is therefore about the remaining factors mentioned above.
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In the case of aerobic exercise, our capabilities – including the amount of power – depend on efficient, aerobic ATP resynthesis and ATP hydrolysis. Therefore, the possibility of increasing efficiency depends on the availability of fuel and strictly energy metabolism. Therefore, also on diet and supplementation. We should take care of both factors that promote ATP resynthesis and efficient replenishment of glycogen stores, which act as a kind of energy store. In addition, it is about proper regeneration – not only the amount and quality of sleep, but also training periodization or supplementation stimulating specific internal processes. Yes, here too health is the foundation of success, so first, after conducting appropriate tests, you should bring the body to the optimal point, and then start intensive, yet thoughtful, work on the results. A good option will be to implement strength training, which allows you to shape features that support results both on the aerobic and anaerobic plane. What supplements are worth reaching for to affect efficiency and endurance? Bearing in mind that supplementation should be individualized, it is worth considering the following measures:
- A universal remedy in these circumstances will be beta-alanine , which leads to an increase in the level of carnosine, which acts as a kind of intramuscular buffer. The task of the latter is to optimize and maintain the proper pH of working muscles. Which in fact also comes down to delaying fatigue and extending the working time of our muscles. Used regularly before and after training, it can positively affect immunity to unfavorable conditions during work. Thus, it creates conditions for us to perform explosive work for a longer period of time.
- It may be a very good idea to implement magnesium and vitamin E , which, in addition to their influence on muscle contractions, nerve conduction and antioxidant properties, improve oxygen transport and ensure much better use of oxygen by the muscles.
- Omega-3 fatty acids, in turn, significantly facilitate gas exchange because they can positively influence the permeability of red blood cells.
- Regeneration is also an important issue. Therefore, an adaptogen such as ashwagandha cannot be missing. Interestingly, if we use it at night, it is able to increase the level of psycho-physical regeneration. However, when supplemented before training, it effectively reduces CPK.
- Vitamins B 6 , B 12 , zinc and folic acid – components used for efficient production of erythrocytes, which are related to the ability to transport oxygen to cells. Optimal iron levels also contribute to better production of red blood cells. This element is a component of hemoglobin, a pigment responsible for transporting oxygen. It has been noted that with a decrease in iron levels in the body, oxygen homeostasis in muscle cells deteriorates.
- A good option would be to use the properties of Cordyceps (cordyceps chinensis) . It is primarily about the role of cordycepin and adenosine, which are part of its composition and are classified as purines. These compounds stimulate AMPK kinase in various ways, thus leading to increased ATP production. In addition, they significantly facilitate its resynthesis.
- Creatine's properties can be used by athletes involved in almost any discipline. Of course, the greatest results from its use (excluding typical figure or strength sports) can be seen primarily in sprint adaptation. Importantly, it has a positive effect on both brain function and muscle strength and mass. Here, the best choice will be ethyl ester or hydrochloride . Malate will also work well. In addition, we cannot fail to mention the relationship between creatine and ATP and the effect on IGF-1 (insulin-like growth factor).
- In some circumstances, the fundamental action may be to acidify the stomach. This will, among other things, improve digestive functions and, above all, properly absorb some elements that are important for performance (especially iron and vitamin B12 ).
Author: Janusz Ziółkowski – www.MojeCialo.com
