Supplements for endurance sport

You may read in fitness magazines or the popular press about dietary supplementation and wonder what all the fuss is about or even if they could work for you. The truth is that many of us can obtain the vitamins, minerals and nutrients for a healthy body from a well balanced diet that contains plenty of fruits, vegetables and lean sources of protein.

So when does supplementation become necessary? There is no right or wrong answer but if you participate in vigorous aerobic exercise lasting more than an hour, four or more times a week then some form of supplementation could be beneficial.

Below is a list of some of the most popular dietary supplements and their benefits for you but for a more accurate and personal supplementation programme you should consult a registered nutritionist.

Electrolyte/Carbohydrate Sports Drinks

When? Before, during and after training sessions lasting longer than an hour, or if you plan to train or compete more than once a day.

Why? If you are exercising for longer than an hour or in hot and humid conditions then you will suffer a certain amount of fluid loss in the form of sweat. Sweat also contains body salts all of which require replacing to allow you to perform at your best.

Multivitamins

When? Daily

Why? Intense and prolonged exercise will deplete the body of essential vitamins and minerals.

Antioxidants

When? Daily

Why? Exercise can cause an increase in the levels of free radicals in the body, antioxidants helps keep this under control. Those free radicals can be blamed for some of the post exercise soreness we experience by causing damage to the cell membrane.

Recovery Shakes

When? Within the first 30 minutes following prolonged or intense workouts

Why? Recovery shakes contain a mixture of carbohydrate and protein which can speed up recovery and enhance our body’s adaption to training when taken in that all important 30 minute window.

If you are still not sure about what supplements to take to improve your chances in endurance sport then give our diet experts at Personal training studios a call on 02089603655 and we will make the choices a lot simpler.

Written by Charles Collard (Ironman competitor)