Umar's awesome energy school

Supplements for Optimal Performance in Endurance Sports

It can sometimes feel like a jungle with all the different supplements available on the market. Therefore, we have a guide here on the supplements that have been most researched and have the strongest evidence for a performance-enhancing effect. These supplements are Nitrate/Beet Juice, Caffeine, Bicarbonate, and Beta-Alanine, all of which have scientifically proven performance-enhancing effects in endurance sports. All these supplements are taken before physical activity for optimal performance.

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That we at Umara enjoy diving deep into nutrition, training, and performance research is probably not a direct surprise at this point, is it? Besides the fact that we find it very enjoyable, it also helps us become better at conveying this knowledge to you athletes. Understanding how and why one can/should work with energy and dietary supplements to enhance performance is an important step for all athletes in the pursuit of faster times and better placements.

Because of this, we have compiled some of our best articles below so that you can understand the basics of energy intake and how to plan and work with energy planning.

3. Create an Effective Energy Plan

A well-planned energy plan or the lack of one can often mean the difference between setting a new personal best, achieving a podium finish, or completely hitting the wall. It can feel complicated to plan your intake, especially when it comes to the amount of fluid, grams of carbohydrates, and intensity zones. But it’s really not as complicated as you might think. In this article, we explain in detail how to create your own energy plan to always be optimally prepared for your competitions.

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1. Why should I replenish carbohydrates when I train?

You have probably heard some seasoned endurance athletes say things like "no energy is needed for 4 hours," "real athletes only run on water, carbohydrates are not necessary," "you have to train your body to use fat stores." The saying "it works for me," combined with experience in the sport, can carry a lot of weight when receiving tips and advice. But what does research actually say?

Why should I replenish carbohydrates when I train?

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2. Push the limit, train on energy intake

Just as one optimizes training with harder intervals, more anaerobic training, and competition pace before the competition season, you can "train the stomach" to handle higher energy intake. Why do we need to train on energy intake?

The principle of specificity is a common concept in exercise science which means "you get good at what you train." The same applies to our energy absorption. The body becomes good at what we expose it to. 

Read the full article here.