What is it?
Endurance is the term used to refer to the human ability to resist “suffering” for an extended period of time. Currently, the term has come to be used to designate high-duration endurance sports as happens in marathon, half and ultra marathon races, crossing, triathlon, mountain biking, for example.
What’s endurance for?
Endurance promotes metabolic, cardiovascular adaptations, in addition to muscle modifications. Such adaptation sits directly related to the type of life modality and the athlete’s level of training.
How does endurance work?
The ability to endure “suffering” for a high time is determinant in endurance sports the performance of exercises last on average about 4 to 6 hours, given this period, the body is subjected to great physiological stress, fatigue, depletion of energy stocks (glycogen). That is, nutritional status directly impacts the athlete’s performance.
When do you need to supplement?
Supplementation of caffeine, probiotics, antioxidants, carbohydrates, proteins and fats in addition to the hydration of electrolyte replacement such as sodium lost in sweat are strategies used to increase performance during exercise. In addition to these, the use of beta-alanine was promising to assist in the final sprint in modalities such as cycling, and a minimum period of consumption of 4 weeks is required.
Reference
Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients
, 11
(6), 1289. https://doi.org/10.3390/nu11061289
Reading suggestion:
Metabolic adaptations and nutritional strategies for endurance practitioners
