Its no surprise when you’re told that endurance exercise training has many positive effects on health, including improved metabolism, reduction of cardiovascular risk, and reduced all-cause and cardiovascular mortality. Whether you’re training for a marathon, a local run and walk event, or picked up a league sport, running, or cycling, there are some critical nutritional and fitness components you must pay attention for success. Preparation is the key to success! Here are 5 key components to remember when endurance training:
- Stay Hydrated
Did you know the human body comprises of 60% water, the blood contains 92%, the nerves and muscles contain 75%, and the bones contain 22% water? With these facts about water, you can establish that the body is 75% water filled. Making water the single most essential nutrient for our bodies. Before you decide to engage in any endurance sport it is vital to ensure that your body is properly hydrated. The golden rule to stay hydrated is to drink water when you wake up, before bed, before meals, drink. It is recommended that you drink twice as much during workout. Drink water, energy drinks, or sports drink double the amount that you usually would. Aim to drink a glass or two before, during and after you workout. NPL GlycerPump™ is ideal for individuals looking to hydrate the body, improve endurance and increase muscle pumps during training. Hyper hydration before exercise can reduce, delay or eliminate the negative effects of dehydration.
- Quality over Quantity
Quality over quantity; it’s a relatively simple concept. When engaging in an in endurance sport, don’t fall into the trap that more is better. Don’t increase your training volume just because you think that by adding more will result in improved performance. Technique is everything. Quality training can take more time at first but it’s a lot more efficient once you learn good movement technique, this equals better fitness, less injury potential and more understanding of what training methods work for your body.
- Refuel with Quality Carbohydrates and Supplements
Whether you’ve just finished a hard workout or completed a CrossFit competition, hit your personal record or finished a triathlon, tour focus should move from performance to recovery. Energy (calories) is the foundation of the repair process. Optimise your energy by focussing on your total calorie intake with your training requirements and goals. Focus on carbohydrates for energy and glycogen restoration, protein for repair and muscle protein synthesis, and healthy fats to minimize inflammation and support overall health.
The more you train, the more energy you will need. If you train hard and don’t refuel your glycogen storage (energy) in your muscles, specifically the brain and liver, will be depleted. By refuelling your body with carbohydrates, you replace your depleted glycogen stores. If you are looking to rapidly improve endurance and increase energy during and after intense training, then NPL Maltodextrin is a must. This product is suitable for both men and women. It is an easily digestible complex carbohydrate derived from corn starch and it contains virtually no protein, fat or fibre and is a rapidly metabolized source of energy for active individuals.
NPL’s 100% Whey Protein Isolate can also be used for a faster recovery. It is a low-carb, high-protein, great-tasting protein supplement, that delivers the fastest digesting protein source available to build and maintain lean muscle mass. It not only promotes hypertrophy but also reduces recovery time and may help ease muscle soreness after exercise. In the long run, it can boost physical performance and bring you closer to your fitness goals.
- Keep your immune system strong.
If your immune system is weakened from training hard, it could sideline you from your training routine. There are a few ways that you can keep your immune system strong. Keep your immune system strong by having a solid diet and use supplementation, typically a multivitamin everyday. We recommend NPL Vita Pack or NPL Vita Sport Ultra to boost your immune system. NPL Vita Pack are comprehensive daily nutrient packs in optimal dosages needed for health and energy. This product provides support for any micronutrient deficiencies. Vita sport ultra is perfect for men and women who are active and are looking for an all-in-one multivitamin supplement that does the job of ten.
- Make sure to warm up and stretch properly before every workout
A warm-up is a session which takes place prior to doing physical activity; usually a warm-up will consist of light cardiovascular exercises combined with stretches. Warming up prepares your heart, lungs, and muscles for the more strenuous phase, the main focus of your workout.
Warming up increases your body and muscle temperature, reduce your risk of injury, help you to mentally prepare and increase your flexibility. You will be ready to tackle a hard workout after you’ve warmed up.