Top 5 Supplement Ingredients to Extend Endurance

How much ya bench, bro?!
 
This is a question asked more times than can be counted at gyms across the world. A maximum load bench press is a solid indicator of upper body strength, and can be a decent measure of an athlete’s ability to significantly move a considerable amount of weight -- for a single repetition.
 
Being strong is a great attribute to have, but to truly be athletic, you must not only be strong, but have the endurance to carry that same level of strength throughout a competition -- there’s no “one hit” wonders in the sporting world!
 
Just look at any sport today, and you can see the importance of having strength and endurance in your arsenal. Wouldn’t it be great if there were some all natural aids to support both goals to enhance your sports performance?
 
Here are the top 5 supplements to extend endurance during your workouts, that also support strength and performance as well!
 


Creatine

Greater endurance and creatine aren’t usually mentioned in the same breath. Typically, creatine is purely thought of as a strength, power, and muscle booster -- and for good reason! Volumes of research have been published on creatine’s beneficial effects in improving all of these factors, but that’s not all creatine does!

Creatine main function is to increase phosphocreatine stores, leading to a rapid increase in ATP production. The end result is significantly improved anaerobic performance. In fact, creatine supplementation has been clinically shown to decrease recovery time during repeated intervals, and increase power output at lactate threshold.[1,2]

 

Beta Alanine

Seeing Beta Alanine on this list should come as no surprise to avid supplement users. Beta Alanine is regarded as the king of endurance boosters in many arenas.

During intense training sessions, hydrogen ions accumulate in skeletal muscle which lowers pH, ultimately resulting in fatigue. Beta alanine increases concentrations of the powerful intramuscular buffer carnosine, which increases the body's ability to buffer hydrogen ions. The end result is delayed onset of fatigue and improved exercise performance, and training volume.[3,4,5]

Additionally, some research even shows significantly greater endurance, including cycling, and rowing.[6]

When training to maximize endurance, beta alanine is one ingredient you never want to be without.

 

Branched-Chain Amino Acids (BCAAs)

A crucial mechanism of fatigue during exercise is free tryptophan crossing the blood-brain barrier (BBB). Tryptophan is an amino acid that triggers the release of serotonin, a neurotransmitter that can increase sleepiness and decrease arousal, ultimately setting in fatigue.[7]

While BCAAs are most known for stimulating muscle protein synthesis, BCAAs also compete with tryptophan for the same protein carrier. So, it stands to reasons that consuming BCAAs pre and intra workout can reduce the amount of tryptophan crossing the BBB, offsetting fatigue.

Plus, BCAAs have also been shown to decrease lactate production, which boosts your endurance exercise capacity.[8,9] Some other research even shows that BCAAs can reduce muscle protein breakdown and promote recovery following exercise.[10,11]

 

Caffeine

While typically thought of as only providing a boost in energy and mood, caffeine also is a powerful ally for increasing endurance. Caffeine reduces perception exertion during exercise and may help delay the onset of fatigue.

Numerous studies have demonstrated caffeine’s ability to increase endurance across a number of sports including cycling and skiing performance..[12,13,14] On top of that, caffeine can boost fat oxidation, which supports weight loss!

 

Rhodiola Rosea

Rhodiola is an adaptogenic herb typically used for its ability to lower cortisol levels and reduce feelings of stress and anxiety. That’s not all though!

Rhodiola is also a powerful ally to have by your side when looking to last longer in your workouts. Clinical trials have shown that consuming rhodiola prior to exercise decreases heart rate during submaximal exercise, which resulted in greater endurance exercise performance.[15,16]

     

    Takeaway 

    To be a superior athlete, you have to be strong and last long! For this reason, PreHAK was precisely formulated to not only provide ingredients that enhance strength, but also support your performance throughout a training session or competition using a combination of ingredients that extend endurance.
     
    Next time you need to go the distance, select the proper pre workout to fuel your performance. Choose PreHAK!

     

    References 

     


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