Liquid Vitamins And Minerals For Endurance Athletes
A few types of endurance sports include running, swimming, cycling, cross country skiing, and speed skating - along with many more. When these types of athletes are training, it’s important that they keep their bodies in the best shape possible in order to prevent injury and promote quick recovery.
To keep their bodies in top shape, endurance athletes need to be properly nourished and hydrated. But nourishment and hydration aren’t always enough - especially when you’re in the thick of a demanding training schedule. When you don’t have time to eat all the right things or drink enough water, liquid vitamins and minerals can come in clutch.
In this article, we put together a list of the ten best supplements (1) that can benefit endurance athletes. Incorporating these supplements into your diet in the form of liquid vitamins can aid your journey and help you remain the best at what you do.
Best Supplements for Endurance Athletes
If you are an endurance athlete, we can’t overstate the importance of a protein supplement. Protein is necessary for muscle repair and muscle replenishment, and it is key for maintaining muscle mass. During endurance events, athletes are prone to depleted glycogen stores, which are the storage form of carbohydrates. Once those are depleted, the body starts pulling protein stores in order to get enough energy to finish the event. If you consume a balanced amount of protein 24-48 after an event, you’re giving your body what it needs to support muscle protein recovery.
Another great supplement for endurance athletes is fish oil. It contains omega-3 fatty acids, and these fatty acids are essential in maintaining heart health, normal cognitive and nervous system health, and joint health.
Vitamin D is the next supplement on the list, and this is one that you can commonly find in the form of liquid vitamins. This vitamin is essential in supporting bone health, but it can also support soft tissue within the body and health in general. Endurance athletes are at a higher risk than most individuals for bone issues, especially if they participate in high-impact activities like running - and vitamin D can help keep their bones healthy and strong by maintaining bone density and muscle strength.
Electrolytes are imperative for endurance athletes because of how much fluid and sodium they lose during endurance events. For optimal performance (and health), you should prioritize proper hydration before, during, and after an event in order to replenish the electrolytes that the body loses while sweating. Replacing those electrolytes helps you stay hydrated and avoid pesky muscle cramps, and you can do that with electrolyte replacement supplements.
Nitrates are another great supplement. They are converted into nitric oxide in the gastrointestinal tract, and have been known to support blood flow and oxygen regulation in working muscles. They can also improve glucose uptake and the overall activity of muscle contraction and relaxation.
Beta-alanine is the next useful supplement. It is a precursor to carnosine, which is an active peptide that is known for its antioxidant and muscle pH buffering properties. Beta-alanine can increase the levels of muscle carnosine, which controls fatigue. According to the International Society of Sports Nutrition Position, getting 4-6g of beta-alanine supplementation per day for four weeks can increase levels of muscle carnosine and act as a muscle pH buffer, and this can perform general exercise performance and help ease muscle fatigue.
Caffeine is a supplement that many people - not just endurance athletes - gravitate towards. This supplement can increase energy levels in the body and reduce fatigue, which can improve endurance activity and performance in general. It can be helpful for those exercising for longer than two hours, but too much caffeine can cause gastrointestinal issues - so start slowly to determine your personal tolerance.
Antioxidants are yet another supplement that endurance athletes can benefit from. Since intense exercise can increase the production of free radicals that can damage muscle cells, antioxidants (that work to minimize free radicals) can be a big help. By minimizing free radicals, antioxidants encourage recovery so athletes can get back to the competition.
Probiotics are a supplement that athletes can’t go wrong with. If you’ve ever experienced GI issues during an important event, you know how crucial it is to keep your digestive system healthy. Intense exercise can place stress on the gastrointestinal system, and probiotics can help to support a healthy GI tract and immune system.
Last on the list is turmeric, which has just started gaining popularity with athletes because of its great antioxidant properties. It can also support joint health to ensure that you perform your best today and in the future.
- Ali, Laura M. "10 Best Supplements For Endurance Athletes." GNC, www.gnc.com/fitness/best-supplements-for-endurance-athletes-runners.html.