Improve your endurance with premium sports nutrition
Finally run a half marathon. Beat your own best time. Or just run more regularly and longer. Our premium endurance products help you achieve your goals. Train your stamina even more effective with us. Get better. With every training session.
Together with ecotrophologists and endurance experts, we have developed your new favorite companions. For even more energy and performance. After all, proper nutrition is the alpha and omega in endurance sports.
1. Nutrition for endurance
Endurance athletes should first ensure a sufficient supply of carbohydrates as the most critical energy source as well as enough liquid intake for internal water balance. A sufficient supply of micronutrients such as zinc and magnesium is also essential for good endurance performance.
2. Carbohydrates as no. 1 energy source
Why should the focus be on a carbohydrate-rich diet? Because of the high energy requirements for exertion over longer periods of time, the body prefers to fall back on carbohydrate reserves in the liver and muscles - however the supply is not unlimited. In order to prevent premature loss of performance, it is important to provide the muscles with a high amount of carbohydrates and to fill the glycogen stores (where carbohydrates are stored in muscles). This maintains performance levels over long stretches as well and ensures the availability of energy. Good sources of carbohydrates for endurance athletes are whole grain bread, whole grain noodles, whole grain rice and potatoes. Pseudograins such as millet, buckwheat and amaranth are also characterised by their high carbohydrate content and valuable micronutrients. We also recommend a daily intake of sufficient fruit and vegetables.
3. Protein intake for protection of muscles and improved recovery
Along with the intake of complex carbohydrates, endurance athletes should also ensure their diet is as rich in protein as possible. The body compensates for an insufficient protein supply during high intensity exertion by synthesising the body’s own protein. Consequences: Muscle loss and premature signs of fatigue. This effect hinders endurance athletes as it has a negative impact on athletic performance. Endurance athletes should predominantly obtain their protein from the following foods: low-fat milk products (e.g. skimmed milk, quark, low-fat cheese), lean meat (chicken, turkey, beef), legumes, eggs, quinoa, kidney beans, lentils, buckwheat and soy. An insufficient supply of protein also has a negative effect on recovery after intensive exercise. Strenuous sessions lead to wear and tear of muscle fibres and to structural changes in muscle cells. It is essential to consume the building blocks of protein for quick repair and recovery of these cells. Endurance athletes (like power athletes) can benefit from the intake of protein shakes as well as products such as L-glutamine or BCAAs during the regeneration phase in order to initiate a faster recovery phase.
4. Endurance training
The endurance capabilities of an athlete can be controlled and improved by targeted variation of intensity. There are many training methods to achieve this and they can be selected to suit the athlete’s goals. Training related to weight loss is particularly essential for endurance - irrespective of whether it is jogging to lose weight or marathon training. In basic endurance training, long strenuous cycles of 60-90 minutes are completed at 60-70% of maximum heart rate. For this sort of programme you need a pulse rate monitor and detailed monitoring of your own heart rate and performance capacity. Another method to increase endurance capacity is called High Intensity Interval Training (HIIT). Short and intense exercise cycles are completed under maximum strain. It involves constant interplay between maximum intensity intervals and active cool down periods. After a maximum intensity interval of 60 seconds, for example, there is a short cool down phase of 120 seconds. This cycle can be repeated 4-5 times. This produces an intensive endurance program in 20-30 minutes. Have we peaked your interest? Our experts can introduce you to individual methods for endurance, such as HIT training or Tabata trainingand shake up your exercise routine.
5. Endurance products - Additional tips
If you wish to include endurance workouts in your training plan for body fat reduction, you should complete your sessions in the morning on an empty stomach. Endurance training on an empty stomach is one of the secrets for maximum fat burning. The reason for this is that the body’s fasting state ensures that fat reserves are directly used for energy. Intake of products such as essential amino acids (BCAAs) directly before the workout can also maximisemuscle protectionand prevent muscle loss. Profuse sweating during long endurance exercises can lead to loss of many minerals in sweat. Deficiencies in zinc, magnesium, sodium or potassium can lead to substantial performance losses. A good fluid balance must be achieved before intensive exercises(diluted fruit juice in 2:1 ratio, mineral water, etc.). It is also possible to work with vitamin and mineral preparations as preventative measures. Endurance athletes should also schedule their sessions 3x per week, with a rest day between the exercise sessions. This encourages rest and the body can initiate new improvements in strength and condition through supercompensation. If you want to maximise your endurance, you should also do both basic endurance training and High Intensity Interval Training (HIIT). The combination of both principles has a positive effect on the cardiovascular system and increases the maximum oxygen uptake (VO² Max) and heart rate.
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