Remember that feeling you had when you first started running, swimming, or biking?
As soon as that feeling starts to fade, you’re probably thinking of ways to improve your endurance and boost your physical performance. Ultimately, all sports activities are about testing your limits and improving your physical and mental well-being.
What is Endurance?
Physical endurance is the ability to sustain prolonged periods of maximal physical exertion. It depends on a strong cardiovascular and respiratory health, as well as a robust musculoskeletal system. In addition to physical endurance, mental strength is necessary to achieve athletic goals. Physical exertion generates fatigue, even if your muscles, bones, heart, and lungs are working perfectly, an unenthusiastic mindset can weaken your endurance. Your endurance is intrinsically linked to your fitness levels and is fundamental for optimal physical performance.
Are you comfortable with your personal limits?
According to the University of Virginia School of Medicine, one of the most effective methods to assess cardiovascular capacity and aerobic exercise is by measuring maximal oxygen consumption or VO2 max.
VO2 max quantifies the amount of oxygen you can use during exercise; a higher VO2 max indicates greater endurance. Measuring VO2 max involves a physical performance assessment, done by walking or cycling on a stationary bike while wearing a mask that analyzes the inhaled and exhaled gases, and simultaneously monitoring heart rate.
How to Increase Your Endurance?
Improving your endurance involves some lifestyle modifications. The ideal choice of foods to increase endurance is a current topic of debate, and the nutritional needs of high-performance athletes differ from those of other people who don’t need to push their endurance to the limit. Although experts delve into the details of various nutrients and their impact on endurance, focusing on key nutrients is often sufficient.
Carbohydrates
According to data from the Academy of Nutrition and Dietetics, the American College of Sports Medicine, and Canadian Nutritionists, they recommend different levels of carbohydrates based on the intensity of exercise.
- Moderate exercise (1 hour/day): 5-7 grams of carbohydrates per kilogram of body weight per day.
- Moderate to high-intensity exercise (1-3 hours/day): 6-10 grams of carbohydrates per kilogram of body weight per day.
- Ultra-endurance exercise (4-6 hours/day): 8-12 grams of carbohydrates per kilogram of body weight per day.
- High carbohydrate intake is a well-known strategy for marathon runners, for example, where carbohydrates are the primary energy source. Carbohydrates generate more ATP per unit of oxygen compared to fat, but they can lead to faster fatigue of the muscles and liver, so monitoring by a health professional is recommended. Some foods rich in carbohydrates include quinoa, oats, wheat, bananas, blueberries, potatoes, and oranges. Carbohydrate intake timing is also crucial, and it is recommended to consume them before exercise to delay fatigue and improve performance.
Proteins
Protein intake is important but should be adapted to your specific goals. For example, high-performance athletes should consume 1.2-2.0 grams of protein per kilogram of body weight per day. However, after exercise, it is recommended to consume 0.25 to 0.3 grams of quality protein per kilogram of body weight within the first 2 hours to support recovery and muscle synthesis. Some protein-rich foods include eggs, meat, poultry, dairy products, nuts, seeds, legumes, and tofu. Be careful when choosing these proteins to avoid excessive fats, especially those from frying or breading foods.
Fats
Although many people don’t pay attention to consuming fats during exercise, balancing them is crucial for nutrient absorption, organ protection, and overall health. Fats are essential for the absorption of vitamins and nutrients, however, it is recommended to limit fat intake along with carbohydrates. Some examples of healthy fat sources are olive oil, peanuts, avocados, fish, and nuts.
Supplements and Red Light Therapy
Supplements have gained importance in increasing endurance, with options on the market such as carbonated drinks and electrolytes, caffeine, and the combination of proteins with carbohydrates to improve muscle recovery and performance. Other supplements like creatine monohydrate, beta-alanine, and sodium phosphate, along with essential nutrients, can benefit high-performance athletes even more.
Red light therapy complements these supplements by improving nutrient absorption, thus increasing energy levels, and aiding in muscle recovery by improving chemotaxis and eliminating lactic acid for faster recovery and preventing injuries.
Hydration
Maintaining adequate hydration is essential for anyone, even more so if you are seeking high performance. It is recommended to lose no more than 2% of your body weight in fluids during prolonged aerobic exercise. You should be optimally hydrated before your exercise routine, with at least 5-7 ml of fluid per kilogram of body weight at least 4 hours before the activity.
During exercise, it is essential to replenish fluids to prevent dehydration, and drinks containing proteins and carbohydrates are often the most effective for retaining fluids. After exercise, rehydrate, avoiding alcohol and caffeine, aiming to consume 600 to 720 ml for every 400-450 grams lost.
Exercises to Increase Endurance
Exercises to develop endurance should focus on improving aerobic capacity and lung function. Consistency is key, making sure to maintain a regular exercise routine and vary your workouts to avoid adaptation. High-Intensity Interval Training (HIIT) helps challenge your body and lung capacity by increasing the intensity of exercise. Maintaining frequent sessions is imperative.
Rest is key for recovery and muscle growth. Red light therapy can accelerate recovery by helping to eliminate lactic acid, also contributing to injury prevention, improving efficiency, and relieving pain.
In summary, increasing endurance involves the combination of proper nutrition, supplements, hydration, varied exercise routines, and proper rest, with red light therapy as a wonderful complement to these efforts.