Sport Supplements- Endurance

Sport Supplement

Endurance Supplements

Acclaimed to improve endurance and the ability to train harder with less effort, caffeine is favored among endurance athletes and individuals who seek a pre-exercise energy jolt. Similar to other ergogenic aids, caffeine’s effects can be different depending on the individual. If you sparingly drink coffee, you may feel the jitters and a terrible case of “coffee stomach.” Like with any dietary trials, take caffeine during your workouts so there won’t be any unforeseen effects on competition day.

Caffeine also has the distinction of being a diuretic and augmenting dehydration. Dr. Larry Armstrong of the University of Connecticut, has concluded that caffeine’s diuretic effect is minimal–especially among habitual coffee drinkers. If you would rather to refrain from pre-exercise caffeine, eating a proper meal before training is a proven method of amplifying endurance and performance. Research indicates athletes who had at least 400 calories at breakfast, 3-hours before endurance training, were able to exercise 27 minutes longer than those who did not eat breakfast (136 minutes versus 109 minutes). If you plan to exercise for more than 90 minutes, you can generate improved endurance by consuming carbs (i.e., sports drink, gel) during training.

Ephedra (also called ma huang) is a stimulant banned by the National Collegiate Athletic Association (NCAA). Ephedra is frequently found in decongestants, cold medications, diet pills and Ripped Fuel[R]–a popular sport supplement used to shed weight and improve energy.

For additional information on the effects of ephedra, visit the Centers for Disease Control and Prevention’s Web site ( to see the multiple of medical issues and deaths connected with ephedra. For the most part, athletes and individuals should be careful with sport supplements containing ephedra and should not take more than 24 mg. of ephedrine a day.

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