Increasing Endurance/Energy/Stamina

Definition

Energy is very important to all sports. Muscles need energy in order to function and contract properly and therefore require good supplies of glucose and oxygen. Endurance is a measure of the body’s ability to use energy efficiently and keep going longer. To improve endurance, aerobic type exercise is used, along with a carbohydrate rich diet and plenty of rest.

Diet

Following the guidelines in the basic sports nutrition section is a good foundation for any athlete. To specifically increase endurance:

• Eat a diet based on around 60-70% of calories from carbohydrate to keep glycogen stores full glycogen. Some athletes maximise glycogen storage before an event by ‘carbohydrate loading’. This is a technique aimed at getting muscle glycogen stores higher than normal, so that an endurance athlete can keep going that little bit longer. Modern methods involve simply tapering off training during the final week before a competition and increasing carbohydrate intake from 50% to 70% of total calories during that time.
• Marathon runners and tri-athletes may benefit from 30-40% of calories from essential fats as some studies have shown this to improve race times.
• Consume around at least 0.6-0.7 grams of protein per pound of lean bodyweight per day to aid full muscle recovery and keep a positive nitrogen balance.
• Eat every 3 hours so you having 5-6 meals per day to keep muscle glycogen levels up and give a regular supply of nutrients for repair.
• Always have a meal replacement supplement containing both carbohydrate and protein immediately after exercise to give optimum muscle recovery.
• Always drink plenty of water!
• Increase fruit and vegetable intake to obtain key vitamins and minerals needed for recovery.

Supplements

Endurance can be enhanced using various supplements.

Most useful are:

• Carbohydrate supplements – An energy bar or drink taken at least half an hour before exercise to keep glycogen stores up. Can be also be taken throughout the exercise eg during a cycle race or marathon to keep a continuous supply of energy.
• Fluid replacement drinks – important for keeping hydrated, but studies also show that isotonic drinks can keep you going 33% longer.
• Creatine monohydrate – Studies show increases in explosive energy (speed) for shorter distances and improved endurance with Creatine citrate.
  Most research has used the powder form in the following doses:
  
  • Loading phase – Four 5g servings per day for first 5-6 days (If you do not want weight gain miss out this step). 1 dose should be taken straight after exercise.
  • Maintenance – 3-10g per day for no longer than 8 weeks. Best taken straight after exercise.
  • Rest - Followed by a 4 week rest period
  • Works better when combined with simple carbohydrates, look out for special formulas.
• Thermogenic supplements – 1-2 capsules taken 30 minutes before an event. Most products contain one or more stimulants, which encourage production of adrenaline, which increase the release of glucose from glycogen and calories from body-fat to act as an energy booster.
• Other supplements to consider include:
• Multivitamin and mineral – a hi-potency product to supply optimum nutrient levels.
• Vitamin E – improves oxygenation of red blood cells, so may help with aerobic capacity and enhance endurance.
• Ginsengs – Korean ginseng, American Ginseng or Siberian Ginseng may help improve endurance according to some research.

Weight training guide

When weight training for endurance you should do 25+ reps for 3-5 sets rest periods should last 0-30 seconds. 0 seconds rest is achieved by training in a circuit or grouping 2 exercises together in a super set. Weight levels should be kept low and should not be increased in each set.

Another key point is to completely rest the muscles exercised for at least 48 hours so that they fully store up with glycogen.

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