Exercise - Endurance

Overview

Endurance Exercise is a form of Aerobic Exercise that is involves intensive Aerobic Exercise for a prolonged period of time.  Examples of Endurance Exercise include cycling 100 km, participating in a triathlon or marathon running.

Metabolism

 Endurance Exercise facilitates weight loss in persons afflicted with Obesity.  ^[1]

Amino Acids

 Amino Acids - Branched Chain (BCAAs) supplementation may delay Fatigue in people who undertake Endurance Exercise.  ^[2]

 Carnitine may counteract the accelerated depletion of Carnitine in the Muscles that occurs during/after Endurance Exercise.  ^[3]

 Creatine Monohydrate (6 grams per day) may increase the “interval power” of people who undertake Endurance Exercise (in the relevant study, “interval power” was defined as the ability of triathletes to run up steep hills).  ^[4]

 Cystine may inhibit Endurance Exercise-induced suppression of the Immune System.  ^[5]

 Glutamine may help to prevent Bacterial & Viral Diseases in persons who undertake Endurance Exercise (endurance athletes may have an increased rate of infections partly as a result of depletion of plasma Glutamine that occurs during Endurance Exercise).  ^[6]

 Hydroxy Methylbutyrate (HMB) (3,000 mg per day used for two weeks prior to an event) may reduce the Muscle damage caused by Endurance Exercise by up to 50%, may improve in people who engage in Endurance Exercise and may reduce recovery time in people who engage in Endurance Exercise.  ^[7]

 Theanine may inhibit Endurance Exercise-induced suppression of the Immune System.  ^[8]

Carotenoids

 Crocetin may improve Stamina and may delay the onset of (muscular) Fatigue and Hypoxia in people who engage in Endurance Exercise (due to its ability to improve the delivery of Oxygen via the bloodstream to Muscles). 

Lipid Alcohols

 Endurance athletes sometimes ingest large quantities of Glycerol (in order to induce Water retention) immediately prior to Endurance Exercise - the usual dosage of Glycerol used by endurance athletes is 1 gram of Glycerol per kilogram of body weight:  ^[9]

 Glycerol attracts Water and readily permeates Cell Membranes by causing a change in pressure across Cell Membranes.  It therefore counteracts the accelerated loss of Water (Dehydration) sustained by endurance athletes (especially when Endurance Exercise is conducted in warm - hot temperatures).

Lipids

 Beta-Sitosterol may counteract the suppression of the Immune System and the increased Inflammation that occurs following Endurance Exercise.  ^[10]

 Beta-Sitosterol Glycoside may counteract the suppression of the ImmuneSystem that occurs following Endurance Exercise.  ^[11]

Mineral Acids

 Bicarbonate (300 - 400 mg per kg of body weight consumed approximately one hour prior to Exercise) may delay the onset of Fatigue in people who undertake Endurance Exercise and may accelerate the recovery of Muscles following Endurance Exercise (this occurs from Bicarbonate causing Lactic Acid to be secreted out of Muscle Fibers and neutralized).  ^[12]

 Sodium Bicarbonate may exert similar effects.  ^[13]

Minerals

 Magnesium (Magnesium Aspartate form combined with Potassium Aspartate) may increase the capacity for Endurance Exercise:  ^[14]

 The combination of Magnesium Aspartate with Potassium Aspartate may increase the capacity for prolonged exercise by up to 50%.  Either Mineral alone is not as effective as the combination of both.

 Magnesium may help to stabilize (preserve) Creatine Phosphate during Endurance Exercise.

 Magnesium may counteract the accelerated excretion of Magnesium that occurs in people who engage in Endurance Exercise.

 Phosphorus (4,000 mg of Sodium Phosphate per day) may reduce the accumulation of Lactic Acid following Endurance Exercise and may improve Athletic Performance in people who engage in Endurance Exercise.  ^[15]