Daniela our sports and holistic massage therapist here at Back 2 Balance talks about what nutritional supplements she would recommend when building your endurance. Daniela is also a qualified and practicing medical herbalist and naturopath making her very aware of the holistic approach to health.
Nutritional Supplements for Endurance Athlete
Athletes require in general more nutrients than less-active people and may need to supplement when participating in sports that involve more than one hour of constant exercising such as marathons, triathlons, cycling and swimming.
The right nutrients at the right time can optimize sport performance. Endurance athletes will need to increase carbohydrates intake to improve muscle glycogen stores. They will also need to increase the amount of protein at 1.4. g/kg/day and of healthy fats as they help to balance hormones, build cell membranes, transport fat-soluble. Vitamins (A,D,E, and K) supply the essential linoleic and linolenic acid. Monounsaturated fatty acid will also be preferable instead of saturated fats.
Because endurance athletes loose more electrolytes through perspiration it is important for them to reintroduce magnesium, potassium, sodium plus other minerals such as calcium, iron, selenium, sodium and zinc as they keep bones strong and minimize fatigue.
Other supplements can help to protect muscle cells and improve physical performance such as Vitamin E and other antioxidants to minimize oxidative damage due to muscle-tissue breakdown during intense exercise.
Some relevant support also comes from the plant kingdom as some medicinal herbs have been studied for their ergogenic properties. Herbs that are recognized as ergogenic are able to enhance physical performance.
Ginseng, in all it’s different species. This has been used to improve cardio/respiratory function and lower blood lactate concentrations. It also has been studied for it’s role in improving alertness and fatigue resistance.
Curcumin taken after intensive exercise has been found to decrease levels of inflammation.
Rhodiola rosea activates the production of norepinephrine, serotonin, dopamine and acetylcholine molecules. This improves attention, memory, concentration, fatigue resistance and physical performance.
Arnica as external remedy decreases muscle soreness and cell damage after a marathon. Astragalus increases aerobic performance in runners.
Check out our other blog related to endurance. Why include sports massage in marathon training?
Some of these supplements you can find at our clinic.