Basics of Increasing Endurance

If you are a bodybuilder or an elite athlete, increasing your endurance is probably one of your goals. Not only does increasing your endurance allow you to perform better for longer periods of time, giving you the edge at competitions, it also allows you to train harder. When you are able to train harder, you get the most out of your workouts and make faster gains.

Endurance and Glycogen Levels

When you work out really hard, muscle glycogen, the fuel your body uses to burn for energy, is depleted. This results in increased fatigue. To that end, in order to increase your endurance you must replenish glycogen levels. In addition, it’s also extremely important to replenish fluids and nutrients lost through exercise.

Using Supplements to Increase Endurance

There are several supplements on the market designed to increase endurance.

Endurance bars, drinks, and gels contain ingredients designed to replenish glycogen and other nutrients lost through exercise, and can be taken before, during, and after a competition or workout.
Electrolytes are mineral-rich supplements designed to replace the nutrients and fluids lost during exercise, and can also be taken before, during, or after a competition or workout. Electrolytes are great for preventing cramping that can happen during intense exercise.
Carbohydrate powders replenish depleted glycogen stores, improving both energy and endurance. The molecular weight of the carbohydrate powder impacts the speed at which your glycogen levels are restored. The higher the weight, the faster and more optimally the glycogen is restored. Waxy maize starch carbohydrate powder has a very high molecular weight, and may replenish glycogen levels faster than other carbohydrate powders.
Glutamine supplements ensure that glutamine depleted during intense exercise is replenished, improving endurance.
Carbohydrate/protein endurance powders, like they sound, include both carbohydrates and protein. While many endurance athletes focus on carbohydrates, it’s equally as important to ensure that there is an adequate amount of protein. That’s because when there is a protein deficiency, the body will steal it from the muscles. The longer you exercise without adding protein to your body, the more will be stolen. To ensure that there is adequate protein, endurance athletes should take protein supplements during a long training session or competition. In addition to reducing the amount of muscle wastage, some studies have shown that taking protein during endurance exercise increases performance.

Increasing endurance is key to attaining the gains you want, in the amount of time you want them in. That’s because increasing your endurance allows you to train longer and harder. One of the best ways to increase your endurance is to take supplements to replenish glycogen levels, fluids, and nutrients lost during intense workouts.