An Endurance Athlete’s Guide to Energy Supplements

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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
Running, biking, and swimming are high-intensity
activities. 
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
For the endurance athlete, there are many types
of energy Supplements.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
Athletes generally use these portable, convenient
supplements every 30-50 minutes during races or
events that are more than 60 minutes in length.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
Energy supplements contain a combination of
proteins, carbohydrates, sodium, electrolytes,
potassium, caffeine, and fats to burn energy.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
There are two kinds of carbohydrates in energy
supplementssimple carbohydrates of sucrose,
glucose, and fructose and complex carbohydrates
such as glucose polymers and maltodextrins.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan

• Supplements delay muscular fatigue, raise your
  blood sugar, enhance performance.

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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan

• You may also feel a psychological boost in as
  quickly as five minutes after consuming energy
  supplements.

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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan

• Energy supplements can provide an athlete with
  energy during events that require extreme
  endurance.

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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan

• Unlike natural substances that may contain these
  minerals, such as jelly, fruit, or honey,
  supplements are convenient and portable. 

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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
1. Energy gel is a supplement with a very thick,
gelled consistency that provides carbohydrates to
the body. It is also called an endurance gel,
sports gel, nutritional gel, and carbohydrate
gel. They also allow the athlete to portion out
their energy supplement a little at a time
compared to the gel, which must be consumed in
its entirety at once.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
2. Sports drinks such as Gatorade, Cliff, and
Powerade are designed to maximize and enhance
performance by providing the minerals and
vitamins to enhance performance in long-distance
sports. Sports drinks significantly boost your
endurances compared with plain water.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
Energy drinks are soft drinks that are advertised
to boost energy. Energy drinks include
methylxanthines (including caffeine), vitamin B,
and herbs. Other common ingredients are guarana,
acai, and taurine, plus various forms of ginseng,
maltodextrin, carbonated water, inositol,
carnitine, creatine, glucuronolactone and ginkgo
biloba.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
The central ingredient in most energy drinks is
caffeine, the same stimulant found in coffee or
tea, often in the form of guarana or yerba mate.
Energy shots are a specialized kind of energy
drink.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
3. Electrolyte tabs provide the athlete to carry
their energy in pill form to later add to their
water for energy. They also contain sodium,
calcium and often Vitamin A and B to increase
energy and endurance. 
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
There are a variety of different energy bars made
for specific sexes and for before, during, and
after a workout. Some contain fruit for use
during a workout and contain both carbohydrates
and grains.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
It is general practice to take a supplement 15-30
minutes before a run or other endurance event and
every 35-45 minutes during the event. Middle and
back of the pack athletes should consume more
supplements due to the length of their events.
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An Endurance Athletes Guide to Energy
Supplements By Christina Chapan
Having these supplements on hand will help you
deter loss of body fluids, drop in sugar levels,
depletion in muscle carbohydrate or fat stores,
and altered amino acids levels. Use of
supplements will also lessen your fatigue. Most
are easily digested and prolong energy levels.
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