Most forms of athleticism require some degree of endurance. If you are a gym-goer, a recreational runner or athlete, or someone who regularly engages in endurance exercise for leisure purposes, then this article is for you. Here are four supplements that could aid in the accrual and utilization of cardiovascular endurance.
A Brief Look at the Physiology of Cardiovascular Endurance
Cardiovascular endurance is the most important metric of how well your heart and lungs can supply the oxygen necessary in order to maintain exercise at a medium-to-high intensity. The pertinent display of cardiovascular endurance in an individual is their performance of some type of exercise that raises their heart rate and oxygen consumption. It does this for a sustained period of time of at least a few minutes.
For athletes, cardiovascular fitness is an esteemed metric; it enables them to perform their sport with stamina. However, the benefits of increased cardiovascular endurance are so relevant to long-term health that 150 minutes of exercise per week is recommended for all adults. The benefits of regular exercise are so instrumental for sustaining long-term health that it is extremely sensible to exercise for this recommended amount each week. Proven long-term benefits of exercising for cardiovascular endurance include a stronger heart and lungs, improved cholesterol and blood pressure levels, longer life span, reduced risk of disease, and so much more!
To carry out regular exercise, the body must be both properly fueled and properly rested. The same applies for the body’s ability to gain fitness, as the body must recover from exercise in order to adapt and become stronger. Similarly, the body must be fueled properly. This means consistent hydration and well-rounded nutrition with healthy carbohydrates and other macronutrients, as well as intake of electrolytes and minerals for fueling muscles and enabling fitness adaptations as well.
Supplements Which Support Endurance
Considering the fact that food and nutrition are the fuel for exercise (and life), the right dietary supplements can be a meaningful help for both the gain, and utilization of, cardiovascular endurance. These are to be taken on top of a foundation of hydration and an adequate diet, not instead of them. Take a look at the following four ideal supplements with properties that support the gain of cardiovascular endurance, and the exertion thereof.
Green tea extract is a natural supplement that has been studied and found to contribute to improved endurance during exercise. It does this in a couple of ways. First, green tea contains a moderate amount of caffeine. Perhaps more importantly, the catechins contained in green tea extract can bolster fat oxidation and thereby contribute to endurance during exercise. It is probably most helpful for athletes engaging in longer, lower-intensity periods of exertion.
Creatine is a supplement considered by most athletic professionals and scientists to be a staple for gaining fitness. Creatine is produced in the body and is present in many animal-based foods, but most people cannot gain proper muscular saturation of creatine through diet alone. It has metabolic, hormonal, and physiological properties that support cardiovascular endurance, including the cellular utilization of ATP, which is the cells’ primary energy source. Creatine monohydrate, the most common supplemental form, has been shown to contribute to glycogen synthesis and improve aerobic endurance.
Arginine is an amino acid that can support efficiency during cardiovascular exertion. These include improved vasodilation, which in turn improves blood flow (oxygen transport), and the removal of waste products (e.g., lactate) from the muscles during exercise. It could also stimulate the secretion of the hormones insulin-like growth factor-1 and human growth hormone, which support muscular growth during recovery. It is often combined with citrulline, another beneficial amino acid.
Glutamine is another amino acid, and it is in fact, the most abundant type of amino acid in the muscles and blood. Taking glutamine, or the supplemental form l-glutamine, is a recommended supplement for muscular recovery. The biochemical reactions of glutamine in the metabolism and elsewhere in the body contribute to energy production. Studies in specific types of muscular exertion have shown that taking glutamine correlates with catalyzed strength recovery and reduced muscle soreness following exercise.
If you are a serious athlete or are moderately consistent in maintaining a weekly exercise regimen, then your cardiovascular endurance could benefit by any of these four supplements. It is recommended that you talk to your healthcare provider before taking any supplement for the first time.