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Endurance
1. The fact or power of enduring or bearing pain, hardships, etc.
2. The ability or strength to continue or last, esp. Despite fatigue, stress, or other adverse conditions; stamina:
3. Lasting quality; duration:
4. Something endured, as a hardship; trial.
Etymology: Middle English, from Latin athleta, from Greek athlEtEs, from athlein to contend for a prize, from athlon prize, contest
: a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina
Athletes, by their very nature, constantly seek to improve their performance. They know training is the most effective way to excel,
but they also know it is the hardest. The search for an extra edge makes nearly any purported performance booster alluring. There
are plenty of ergogenics—substances that promise to improve physical performance—on the market to tempt both weekend
warriors and competitive athletes.
Ergogenics, through a variety of mechanisms, improve strength and endurance. They are typically used by endurance athletes who
participate in sports that last more than three hours. Marathoner's, ultra marathoner's, triathletes and stage bicycle racers fall into
this category. This information will help you explain to customers which supplements are scientifically proven to help increase
endurance and which ones are still at the starting line.
Branched Chain Amino Acids (BCAAs), including leucine, isoleucine and valine, are essential to aerobic metabolism. During
aerobic activity, BCAA levels decrease as they are taken up by skeletal muscle, causing the ratio of serum BCAAs to tryptophan to
skew in favor of tryptophan, an amino acid that contributes to serotonin formation. Increased serotonin production during exercise
enhances the perception of fatigue, but maintaining adequate BCAA levels in the bloodstream keeps serotonin production in check.
BCAA decline parallels the onset of fatigue and may decrease efficiency of glycogen metabolism, the breakdown of stored sugar.1
Simply put, lower levels of BCAAs mean less available fuel; more tryptophan means more perceived fatigue.
Edward Blomstrand, Ph.D., of Research Laboratories, Stockholm, Sweden, observed seven trained cyclists given one 3-g dose of
BCAAs. The athletes, who had exercised to exhaustion the night before to produce low levels of muscle glycogen, exercised for an
hour. During the activity they were given either BCAAs or placebo. The group taking BCAAs perceived less exertion than the
placebo group. Physical performance was the same for both groups.2
These results are consistent with other studies that have shown BCAAs tend to reduce perceived exertion but do not affect actual
performance in events lasting less than three hours.3
Water itself is an endurance aid, and sound hydration strategies are essential in long events.
Glycerol is a 3-carbon nonintoxicating alcohol. It is a product of triacylglycerol (free fatty acids), which is used in the body's citric
acid cycle of aerobic energy metabolism. Glycerol increases water in muscles, enhancing hydration. Eight athletes supplementing
with 1 g glycerol/kg body weight were able to increase their total body water by nearly 1 L—about 2.5 percent—which helped them
adapt to heat during prolonged exercise.16
Although this phenomenon has been demonstrated in only a small number of studies, the benefits have been consistent, especially
in hot weather.17 For example, researchers at the Department of Medicine, Veterans Affairs Medical Center, Albuquerque, N.M.,
studied the effects of glycerol on the hydration and performance of 11 athletes exercising in the heat. Before riding to exhaustion,
they were given 1.2 g/kg glycerol or placebo. During the same levels of intensity, those given glycerol showed lower heart rates than
those given placebo. Elevated heart rate is a marker of poor hydration. Additionally, the riders given glycerol ran longer before
exhaustion.18
During events lasting longer than three hours, glycerol replacement during exercise may also be of benefit. In addition to taking
straight glycerol, athletes may choose from several hydration formulas that now contain this ingredient. At effective dosages,
straight glycerol is more economical than formulas.
Phosphate and bicarbonate salts are the body's main pH buffers. Fatigue is related to a decline in muscle pH, which also inhibits
aerobic and anaerobic energy production. Based on this, scientists have theorized that buffering metabolic acids with phosphate
might enhance endurance and help maintain hydration.
In a double-blind study, researchers evaluated the effects of phosphate loading (4-60 g/day) on the performance of six trained
triatheletes. They took either 4 g/day of sodium phosphate in four divided doses or placebo for three days before performing both
maximal cycling tests and a 40-kilometer time trial. They continued the doses for an extra day and were retested to evaluate
recovery. All tests were repeated after a 17-day washout period. Phosphate enhanced cycling endurance and raised aerobic
threshold (maximum level of intensity at metabolic efficiency).19
Considering the low cost of sodium phosphate solution, its lack of side effects and proven efficacy, it is a worthwhile ergogenic for
endurance
As discussed, hydration is one of the most critical variables that endurance athletes can control. The longer the event and the
hotter the day, the more important it is. To improve hydration, athletes can load for one week with 2 oz glycerol and 1 oz phosphate
daily. During events longer than three hours, athletes should take fluid replacement formulas that contain glycerol. Until more is
known, the most effective ergogenic will remain diligent training.
Endurance training is the deliberate act of exercising to increase stamina and endurance. Exercises for endurance tends to be
aerobic in nature versus anaerobic movements. Aerobic exercise develops slow twitch muscles. Performing these exercises
strengthens and elongates the muscles for preparation of extended periods of use.
Athletes train for endurance to compete in 5k and 10k races, marathons, ultra marathons, triathlons, Ironmans, Century bike rides,
mountain biking and so on. Non-athletes can train similarly with an aerobic workout to burn calories and fat. It is known that long
distance training (LDT) for endurance over long periods of time can be harmful to joints and ligaments.
Long term endurance training induces many physiological adaptations both centrally and peripherally mediated. Central
cardiovascular adaptations include decreased heart rate, increased red blood cell count, increased blood plasma which reduces
blood viscosity and increased cardiac output. Adaptations of the peripheral include capilarisation, that is an increase in the surface
area that both the venous and arterial capillaries supply. This also allows for increased heat dissipation during strenuous exercise.
The muscles heighten their glycogen and fat storing capabilities in endurance athletes in order to increase the length in time in
which they can perform work
Each Month Sport Supplements will bring you one of the 10 biggest mistakes that Endurance Athletes make
The 1st biggest mistake
To little or to much Hydration; For optimal nutritional support for an endurance athlete means consuming the right amount of
nutrients at the right Time over hydration is as bad as under hydration.
So the question is how much should on drink to stay hydrated to the proper level?
One expert, Dr Ian Rogers suggests (about 17-25 fluid oz per hour) will fulfill most athletes hydration requirements under most
conditions Like most things in life balance is the key. One other thing to consider is electrolyte replacement.
You may never bike across the desert in summer but it does’nt take long to prove that electrolytes are as vital to your energy
supply. Here is a good way to think of electrolytes.
They are to your body what motor oil is to a car won’t make it run but absolutely nessecery keep everything running smoothly.
proper function for muscular ,digestive ,nervous and cardiac systems depend on adequate electrolyte levels.
Next month ,Simple sugar consumption. For a better race!!
For questions you can email
Attention Bill
1. The fact or power of enduring or bearing pain, hardships, etc.
2. The ability or strength to continue or last, esp. Despite fatigue, stress, or other adverse conditions; stamina:
3. Lasting quality; duration:
4. Something endured, as a hardship; trial.
Etymology: Middle English, from Latin athleta, from Greek athlEtEs, from athlein to contend for a prize, from athlon prize, contest
: a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina
Athletes, by their very nature, constantly seek to improve their performance. They know training is the most effective way to excel,
but they also know it is the hardest. The search for an extra edge makes nearly any purported performance booster alluring. There
are plenty of ergogenics—substances that promise to improve physical performance—on the market to tempt both weekend
warriors and competitive athletes.
Ergogenics, through a variety of mechanisms, improve strength and endurance. They are typically used by endurance athletes who
participate in sports that last more than three hours. Marathoner's, ultra marathoner's, triathletes and stage bicycle racers fall into
this category. This information will help you explain to customers which supplements are scientifically proven to help increase
endurance and which ones are still at the starting line.
Branched Chain Amino Acids (BCAAs), including leucine, isoleucine and valine, are essential to aerobic metabolism. During
aerobic activity, BCAA levels decrease as they are taken up by skeletal muscle, causing the ratio of serum BCAAs to tryptophan to
skew in favor of tryptophan, an amino acid that contributes to serotonin formation. Increased serotonin production during exercise
enhances the perception of fatigue, but maintaining adequate BCAA levels in the bloodstream keeps serotonin production in check.
BCAA decline parallels the onset of fatigue and may decrease efficiency of glycogen metabolism, the breakdown of stored sugar.1
Simply put, lower levels of BCAAs mean less available fuel; more tryptophan means more perceived fatigue.
Edward Blomstrand, Ph.D., of Research Laboratories, Stockholm, Sweden, observed seven trained cyclists given one 3-g dose of
BCAAs. The athletes, who had exercised to exhaustion the night before to produce low levels of muscle glycogen, exercised for an
hour. During the activity they were given either BCAAs or placebo. The group taking BCAAs perceived less exertion than the
placebo group. Physical performance was the same for both groups.2
These results are consistent with other studies that have shown BCAAs tend to reduce perceived exertion but do not affect actual
performance in events lasting less than three hours.3
Water itself is an endurance aid, and sound hydration strategies are essential in long events.
Glycerol is a 3-carbon nonintoxicating alcohol. It is a product of triacylglycerol (free fatty acids), which is used in the body's citric
acid cycle of aerobic energy metabolism. Glycerol increases water in muscles, enhancing hydration. Eight athletes supplementing
with 1 g glycerol/kg body weight were able to increase their total body water by nearly 1 L—about 2.5 percent—which helped them
adapt to heat during prolonged exercise.16
Although this phenomenon has been demonstrated in only a small number of studies, the benefits have been consistent, especially
in hot weather.17 For example, researchers at the Department of Medicine, Veterans Affairs Medical Center, Albuquerque, N.M.,
studied the effects of glycerol on the hydration and performance of 11 athletes exercising in the heat. Before riding to exhaustion,
they were given 1.2 g/kg glycerol or placebo. During the same levels of intensity, those given glycerol showed lower heart rates than
those given placebo. Elevated heart rate is a marker of poor hydration. Additionally, the riders given glycerol ran longer before
exhaustion.18
During events lasting longer than three hours, glycerol replacement during exercise may also be of benefit. In addition to taking
straight glycerol, athletes may choose from several hydration formulas that now contain this ingredient. At effective dosages,
straight glycerol is more economical than formulas.
Phosphate and bicarbonate salts are the body's main pH buffers. Fatigue is related to a decline in muscle pH, which also inhibits
aerobic and anaerobic energy production. Based on this, scientists have theorized that buffering metabolic acids with phosphate
might enhance endurance and help maintain hydration.
In a double-blind study, researchers evaluated the effects of phosphate loading (4-60 g/day) on the performance of six trained
triatheletes. They took either 4 g/day of sodium phosphate in four divided doses or placebo for three days before performing both
maximal cycling tests and a 40-kilometer time trial. They continued the doses for an extra day and were retested to evaluate
recovery. All tests were repeated after a 17-day washout period. Phosphate enhanced cycling endurance and raised aerobic
threshold (maximum level of intensity at metabolic efficiency).19
Considering the low cost of sodium phosphate solution, its lack of side effects and proven efficacy, it is a worthwhile ergogenic for
endurance
As discussed, hydration is one of the most critical variables that endurance athletes can control. The longer the event and the
hotter the day, the more important it is. To improve hydration, athletes can load for one week with 2 oz glycerol and 1 oz phosphate
daily. During events longer than three hours, athletes should take fluid replacement formulas that contain glycerol. Until more is
known, the most effective ergogenic will remain diligent training.
Endurance training is the deliberate act of exercising to increase stamina and endurance. Exercises for endurance tends to be
aerobic in nature versus anaerobic movements. Aerobic exercise develops slow twitch muscles. Performing these exercises
strengthens and elongates the muscles for preparation of extended periods of use.
Athletes train for endurance to compete in 5k and 10k races, marathons, ultra marathons, triathlons, Ironmans, Century bike rides,
mountain biking and so on. Non-athletes can train similarly with an aerobic workout to burn calories and fat. It is known that long
distance training (LDT) for endurance over long periods of time can be harmful to joints and ligaments.
Long term endurance training induces many physiological adaptations both centrally and peripherally mediated. Central
cardiovascular adaptations include decreased heart rate, increased red blood cell count, increased blood plasma which reduces
blood viscosity and increased cardiac output. Adaptations of the peripheral include capilarisation, that is an increase in the surface
area that both the venous and arterial capillaries supply. This also allows for increased heat dissipation during strenuous exercise.
The muscles heighten their glycogen and fat storing capabilities in endurance athletes in order to increase the length in time in
which they can perform work
Each Month Sport Supplements will bring you one of the 10 biggest mistakes that Endurance Athletes make
The 1st biggest mistake
To little or to much Hydration; For optimal nutritional support for an endurance athlete means consuming the right amount of
nutrients at the right Time over hydration is as bad as under hydration.
So the question is how much should on drink to stay hydrated to the proper level?
One expert, Dr Ian Rogers suggests (about 17-25 fluid oz per hour) will fulfill most athletes hydration requirements under most
conditions Like most things in life balance is the key. One other thing to consider is electrolyte replacement.
You may never bike across the desert in summer but it does’nt take long to prove that electrolytes are as vital to your energy
supply. Here is a good way to think of electrolytes.
They are to your body what motor oil is to a car won’t make it run but absolutely nessecery keep everything running smoothly.
proper function for muscular ,digestive ,nervous and cardiac systems depend on adequate electrolyte levels.
Next month ,Simple sugar consumption. For a better race!!
For questions you can email
Attention Bill