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Endurance sports are a group of disciplines that are of interest to a wide range of people. Many of us start our adventure with physical activity thanks to bike rides or jogs (and we can already talk about endurance efforts in the case of those exceeding 30 minutes). For some, it is a way to increase energy expenditure and accelerate the process of reducing body fat, which over time results in this activity turning into a passion. Others choose a different path, changing the discipline and getting involved in, for example, strength sports. Today, however, we will focus on the first group - people who stop treating long-term efforts as an episode, and start seeing them through the prism of a certain goal - they strive to achieve better and better results. They are the ones who will direct their diet and supplementation towards maximizing the result. In today's text, I will try to help them a little in this fight.
First of all – carbohydrates, electrolytes and… water
Carbohydrates are the basic energy material of an athlete's system. Our brain and red blood cells cannot function on "fuel" other than glucose. However, this is not the point - it is carbohydrates that are the preferential source of energy during exercise. Hence the significant emphasis on their supply, not only in the pre- and post-exercise period, but also during exercise. The supply of carbohydrates, depending on the duration of the exercise, should range from 0 (in the case of exercise up to 30 minutes, drinking water is enough, while up to 75 minutes - rinsing the mouth with a solution of any sugars) to even 90g of carbohydrates for each hour of exercise.
Dehydration, carbohydrate deficiency, hyperthermia (overheating), hyponatremia (sodium deficiency), and gastrointestinal disorders are considered in the literature to be the most common events that may reduce performance during endurance exercises, especially if they last longer than 4 hours.
I mentioned electrolyte losses a bit when writing the text about hydration of athletes. Their content in a drink consumed during exercise, especially in unfavorable ambient temperatures, is not indifferent to the body. Although the simplest sports drink is still one made of water, sugar and table salt, it is far from ideal and in the case of people who are "seriously" thinking about improving their results in endurance sports, ready-made mixtures for preparing sports drinks work better.
Secondly – nitric oxide and beets on the attack
Nitrates are compounds that have been studied for a long time, but in recent years they have brought (probably) the most hope and surprise in the sports supplements community. Supplementation with nitrates (or beetroot juice, which is their source) affects the reduction of the oxygen cost of exercise, increasing the duration of the effort in the test until refusal. The main application is found by athletes of disciplines lasting up to 30 minutes, however "endurance athletes" in whose disciplines there are episodes of higher intensity (spurts, accelerations, uphill runs) - will also gain measurable benefits. The recommended portions of nitrates are 5.1-18.1 mmol, which is the equivalent of an average of 500 ml of juice/200 g of baked/boiled beets.
Thirdly, caffeine is useful not only before work.
Current guidelines for the use of caffeine in sports suggest that doses of 3-9 mg/kg body weight taken about 60 minutes before planned exercise are optimal. At the same time, following the document published on July 28 this year - such doses are not optimal for each of us. Depending on the genetic conditions (mainly) responsible for the metabolic processes of caffeine in our body, the above-mentioned doses may act both ergogenically and ergolytically. For this reason, it is worth recommending far-reaching individualization, and in people who do not plan genetic tests - close observation of the body and its reaction to this alkaloid. I will also add that such high doses taken before each training do not seem reasonable. A significant start is one thing, and training performed a few times a week is another.
Is sodium bicarbonate and beta alanine worth considering?
Theoretically, these are compounds whose main application is in efforts lasting from 1 to about 6-8 minutes. However, they may also prove useful in the case of cyclically increasing intensity of effort, and also slightly postpone the effect of fatigue, which in the case of endurance efforts, but relatively short (about 30 minutes) may be of great importance in the context of the result. However, I would not consider them to be "first-line" supplements, for such their use more research is necessary.
To sum up – the first thing to pay attention to in the context of improving the result in endurance disciplines is the appropriate supply of energy and water. The next step is the appropriate balance of macro and micronutrients along with the diet, as well as supplementing carbohydrates, fluids and electrolytes during physical exercise. The next step may be supplements – delaying the moment of fatigue, acting ergogenically, improving the transport of oxygen and nutrients to working muscles, and also supporting the function of their contraction. I do not think it is worth trying to buy wholesale products of all kinds, but basing on proven, well-studied compounds is intended to support the body both during intensive work and post-exercise regeneration.
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
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