As with any sport or fitness activity, preparedness is the name of the game! In order to meet the demands of our training regimen and achieve our competition goals, good preparation is essential. When training for endurance-based sporting events, such as cycling, running, rowing, or multi-sport events like adventure races or triathlons our considerations must include practices and products that help: maintain hydration and fluid balance, keep up energy production, protect against oxidative stress, and optimize exercise recovery.
I am a strong advocate for supplementing “holistically” – addressing multiple aspects of endurance performance support, while avoiding unnecessary over-supplementation. My objective here is to take the guesswork out of it by outlining below my top three product picks for endurance-based sport and fitness activities along with the benefits each one provides.
Metagenics Endura for Fluid Balance & Hydration
The loss of body fluids and key nutrients via perspiration due to heat and exertion creates a huge demand for electrolytes. A good electrolyte blend will provide fluid balance and support nerve function and muscle function: all required for prolonged physical exertion. Endura electrolyte powder contains Taurine, which acts as a cellular fluid balance regulator and antioxidant, protecting the body’s cells and tissues from oxidative stress and damage. Of course, it also provides the necessary electrolytes (sodium, potassium, magnesium, and chloride) which act like shuttles so that water can enter our cells, support our nervous system, and fuel those hard-working muscles!
NuMedica MCT Oil for Readily Delivered Energy
Endurance based sports require energy sources for prolonged physical activity. For this reason, consider adding MCT oil to enhance your training and performance. MCT Oil is an easily assimilated and quickly utilized energy source. MCT oil can supply a more readily available form of energy to the body, and is not as easily stored as other types of dietary fat. In addition to consuming foods with the ideal balance of macronutrients, when it comes to endurance-based sporting and fitness activities that last anywhere from 1 to 2 hours, I recommend my clients consider incorporating an energy source like MCT oil, one that can provide energy for the long haul.
Epic Protein Powder for Muscle Support & Recovery
Muscle support and recovery is also a requirement for the endurance enthusiast, but with a different focus than those individuals wanting to build muscle. Proteins that are easily digested are best. Post-event or training session protein consumption can provide much needed amino acids for muscle tissue support and recovery as well as for future energy demands.
Sprout Living’s Epic Protein powders contain plant based proteins and superfoods (like maca, moringa, and spirulina). Choose their Chocolate Maca protein powder, and you’ll be adding in a high-mineral tuberous vegetable known to support increased energy and fatigue reduction. Or choose their unflavored Green Kingdom protein powder with the incredibly nutritious moringa, powerful leafy green kale, and vitamin and mineral rich blue-green algae spirulina. Such ingredients are known to help flush toxins, support a strong immune system and promote bone health. With moringa’s antioxidant and anti-inflammatory properties, protecting the cardiovascular system can be a substantial bonus for anyone participating in cardio-heavy sports and exercise. Epic protein powders also check my box for both taste and quality – they are certified organic, gluten-free, soy-free, squeaky clean formulas free from all the icky stuff!
Recap: My Top 3 Picks
- Metagenics Endura (electrolyte powder) for fluid balance and hydration
- NuMedica MCT Oil for readily delivered, lasting energy
- Sprout Living Epic Protein powder (Maca and Moringa/Spirulina varieties) for muscle support and recovery
For the endurance enthusiast, you can’t go wrong with these three key products that address hydration, quick energy, and muscle support and recovery. I cannot emphasize enough that each of these categories must be a consideration to maximize training and performance results. Incorporating these products into your current endurance-based sport and fitness training regimen can yield desirable and improved results.
Now…GO for it!
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By: NEAL TURNER, CPFT, FNS, CWC
Neal helps clients improve sports performance, enhance fitness results, and modify lifestyle and dietary habits for maximum health and performance benefit. He holds a B.S. in Nutrition Science and has completed the International Sports Sciences Association (ISSA) Nutritionist Program and the National Academy of Sports Medicine (NASM) Fitness Nutrition Program.