How to Improve Endurance and Recovery Time when Exercising.
Endurance training refers to the body's ability to maintain activity for long periods of time and is most commonly associated with aerobic ability. The entire body or individual muscle groups can affect endurance performance. You may also hear the term ‘muscle endurance’ which is related to muscular strength and represents the ability of a muscle to repeatedly contract over an extended period.
Recovery from Endurance Training
Endurance training causes’ significant stress to the body and careful attention should be considered when recovering from bouts of endurance exercise. Endurance training significantly reduces both liver and muscle glycogen which needs to be replaced by carbohydrates. The amount of carbohydrates the body requires to complete endurance exercise varies on time and intensity. The following guidelines are from the nutritional position statement compromised of the leading researchers in the area of endurance exercise and nutrition.
- 1-hour per day of moderate endurance exercise requires 5–7 g/kg/day of carbohydrates
- 1-3-hours of endurance exercise requires 6-10g g/kg/day of carbohydrates
- 4≥ hours of endurance exercise require 8–12 g/kg/day of carbohydrates
Supplements for Endurance Exercise and Recovery
Sometimes even with the best nutritional strategies, your recovery may not be sufficient enough to recover from endurance training. You may also struggle for time or not want to eat the amount the body requires. The use of supplements is a great way to ensure you meet the requirements of endurance exercise and recover from each training session. Therefore, alongside nutrition, you may wish to use supplements from the Nutravita sports range to ensure optimal recovery from endurance exercise.
- Includes ingredients such as Zinc, Vitamin D, Vitamin B12.
- Zinc supplementation can improve muscle function and therefore, may enhance recovery after endurance exercise.
- Optimal vitamin D level decreases the risk of illness, inflammatory injury, stress fracture, muscle pain or muscle soreness after exercise and is, therefore, a vital supplement to use for recovery after endurance exercise.
- Vitamin B12 can improve energy levels so you may not feel heavily fatigued on the following days after endurance exercise which means you will be ready to go for your next session!
Electrolyte Complex (Vegan Friendly)
- Contains essential electrolytes and salts to avoid cramps and dehydration.
- It is widely recommended that adding electrolytes is essential for endurance exercise to replace the salts, particularly sodium lost through sweat.
- Just 2% of fluid loss can be detrimental to health and performance during exercise. Adding electrolytes to your exercise regime is essential to give your body the best chance to rehydrate efficiently.
L-carnitine Complex (Vegan Friendly)
- Research has indicated that L-carnitine has an acute effect on performance by decreasing the time to exhaustion and increasing power output.
- L-carnitine also has a positive effect on the recovery process after exercise by reducing muscle injury and muscle soreness.
- Supplementing L-carnitine has also been shown to reduce physical and mental fatigue allowing you to push yourself further on those tough days.
Branched Amino Acids (2:1:1)
- Branched amino acids (BCAAs) are a popular nutritional supplement to improve physiological and psychological responses during endurance exercise.
- BCAA supplementation can reduce mental fatigue and perceived effort which may allow you to push that little bit extra during endurance performances.
- BCAA supplementation can also enhance protein synthesis which can shorten recovery time after endurance exercise.