Endurance
In addition to pure muscle building, more and more exercisers are also pursuing the goal of improving their stamina and endurance. This may be because they are training with weights as a supplement to martial arts or a team sport, or because they want to maximise their athletic abilities.
At the same time, endurance training also offers a number of benefits. The release of happiness hormones, a better ability to concentrate, increased fat burning and a strengthened immune system are just a few of the benefits.
Those who have already optimised their training and diet can achieve further benefits for regeneration or longer performance with the help of nutritional supplements for fitness and endurance. You can find an overview of everything that is important for endurance training here.
Train and improve endurance
When we think of endurance training, activities such as jogging, cycling or swimming immediately spring to mind. But what is the best way to describe this term? Endurance means that the body is able to withstand stress with a sufficient supply of oxygen over a certain period of time and then regenerates quickly.
Beginners who have just discovered endurance training will notice rapid progress. The reason for this is that our body is very adaptable and responds to the demands placed on it with improved performance. The cardiovascular system, internal organs and muscles in particular respond quickly to training. Passive structures, including bones, ligaments, cartilage and tendons, take a little longer. This is precisely why possible overloading should be avoided.
Although every person is individual and there is no universal training plan, a few tips are useful for everyone. One recommendation is to work on your endurance three times a week. To start with, 20 to 30 minutes is a realistic guideline. The duration can be increased gradually. There should be at least one day to recover between sessions. Also important: listen to your body. If you still feel sore muscles, it is better to take another day off.
And which endurance sport is the best? The answer is quite simple: the one you enjoy the most. This is the only way to guarantee that motivation remains constant. Only people who are overweight are advised against jogging, at least to start with, as it puts too much strain on the joints. Gentle alternatives include cycling or the cross trainer. If you need more inspiration: Zumba, inline skating, hiking, cross-country skiing, rowing or even team sports such as football or basketball are a few more of the many options. Regularly alternating activities also keeps motivation high.
Nutrition during endurance training
Do endurance athletes need to pay attention to a special diet? Yes, there is definitely something to consider. However, it is straightforward if you stick to a few basic principles. If you have optimised your choice of food, you can get more out of your training with nutritional supplements.
Energy and carbohydrates
A carbohydrate-rich diet is recommended for every endurance athlete. After all, carbohydrates serve as a source of energy and are therefore the fuel for training. They are the basis for so-called glycolysis to take place in the body. This means the following: During endurance training, there is an increased energy requirement. We store reserves in the liver and in the muscles. However, these reserves are limited. This is why the body also burns carbohydrates that have been supplied through the diet with the help of oxygen. Wholemeal products, pasta, rice, potatoes, but also fruit and vegetables are particularly suitable for providing sufficient energy.
Maltodextrin and dextrose, for example, are suitable after training to immediately replenish depleted glycogen stores and increase energy levels. Dextrin is recommended before, during and after a training session as a quickly available source of carbohydrates. It provides long-lasting energy and supports rapid regeneration. Instant oats are another high-quality source of carbohydrates that are popular with endurance athletes.
Proteins
In addition to carbohydrates, protein plays an equally important role. The body tends to draw its energy from the body's own protein, which may result in reduced fitness. However, this can be avoided by including more protein-rich foods in your diet. Protein helps with regeneration after an endurance session, as the fibres of the muscles have been stressed. The protein building blocks ensure rapid repair of the muscle cells.
Food supplements should also be considered here, which can be used specifically around training. A protein shake such as whey is a particularly obvious choice. If it is drunk before training, it helps to protect the existing muscles. Essential amino acids in the form of EAAs or BCAAs fulfil the same purpose and are immediately available to the body. After a training session, these supplements ensure that the body recovers quickly. L-glutamine, available in powder and capsule form, also contributes to this.
Micronutrients
Everyone will be able to confirm this: Endurance training makes the body sweat. However, this not only means that fluid is consumed, but also nutrients. Magnesium, potassium and sodium are the most important. This can result in reduced performance, but this can be prevented.
Although we also take in micronutrients through our diet, supplements such as a multivitamin product can be used to specifically meet the needs of endurance athletes in particular. Magnesium and potassium in particular are an important factor for the metabolism. Magnesium, together with zinc, is also responsible for optimal muscle function and faster recovery.
If these micronutrients are available in sufficient quantities, effective training is possible. B vitamins are also considered important. It is not for nothing that they are nicknamed fitness vitamins - they keep the energy metabolism at an optimum level, counteract tiredness and delay fatigue in the body. Our range includes all the important vital substances from vitamin B to zinc.
