Author: Onto Fitness Australia

Endurance athletes, whether runners, cyclists, swimmers, or even weekend warriors, often seek to maximize their stamina, performance, and recovery. Nutrition plays a crucial role in fueling the body, but supplements can offer added benefits by enhancing energy levels, reducing fatigue, and improving endurance. Here’s a look at some key supplements that can make a significant impact on endurance performance.

1. Beta-Alanine

How It Works:
Beta-alanine is an amino acid that helps increase muscle carnosine levels, which in turn buffers acid in muscles. This process can delay fatigue, allowing athletes to perform at higher intensities for longer.

Benefits for Endurance:

Increases time-to-exhaustion

Improves performance in activities that require short bursts of intense effort

Can aid endurance athletes in maintaining a steady pace over time

Usage:
A typical dose is 2-5 grams daily. Because beta-alanine can cause a tingling sensation known as paresthesia, it’s best to split the dosage into smaller portions throughout the day.

2. Branched-Chain Amino Acids (BCAAs)

How They Work:
BCAAs—comprising leucine, isoleucine, and valine—are essential amino acids that play a critical role in muscle repair and energy production. They help reduce the breakdown of muscle during exercise.

Benefits for Endurance:

Reduces exercise-induced muscle damage

Helps in recovery, particularly when taken post-workout

Supports muscle maintenance, even during prolonged workouts

Usage:
Most athletes consume BCAAs either before, during, or after exercise. A typical dose ranges from 5-10 grams, depending on body weight and exercise intensity.

3. Creatine Monohydrate

How It Works:
Creatine increases the availability of ATP (adenosine triphosphate), the body’s primary energy source. While it’s popular for high-intensity sports, it can also benefit endurance athletes by helping in the final stages of a long run or ride.

Benefits for Endurance:

May enhance the energy available during intense parts of endurance events

Can support endurance in team sports with intermittent high-intensity activity, like soccer or hockey

Aids in recovery and muscle repair post-workout

Usage:
Creatine monohydrate is best taken in doses of 3-5 grams per day, with a loading phase of 20 grams per day (split into 4 servings) for the first five days if immediate results are desired.

4. Electrolytes

How They Work:
Electrolytes (like sodium, potassium, magnesium, and calcium) are vital for hydration and muscle contraction. Endurance sports often lead to electrolyte loss through sweat, leading to cramps and fatigue if not replenished.

Benefits for Endurance:

Maintains hydration levels and prevents muscle cramps

Supports sustained energy levels by keeping muscles firing

Helps in quicker recovery post-exercise

Usage:
Electrolytes are often taken through sports drinks, gels, or powders. During intense exercise lasting over an hour, aim for 400-800 mg of sodium per liter of water.

5. Nitrates (Beetroot Juice)

How It Works:
Nitrates found in beetroot juice can increase nitric oxide levels in the body, improving blood flow and oxygen delivery to muscles. This can boost aerobic endurance by reducing the oxygen cost of exercise.

Benefits for Endurance:

Enhances oxygen efficiency, making activities feel easier

Can boost time-to-exhaustion in aerobic exercise

Has been shown to improve performance in endurance sports

Usage:
To see benefits, consume 300-500 ml of beetroot juice (or a nitrate supplement) 2-3 hours before exercise. For ongoing support, it can be taken daily in smaller doses.

6. L-Glutamine

How It Works:
Glutamine is an amino acid crucial for muscle recovery and immune health. It can help reduce muscle soreness and support recovery, which is essential for endurance athletes training frequently.

Benefits for Endurance:

Supports muscle recovery and reduces post-exercise soreness

Boosts the immune system, which can be compromised with heavy training loads

Assists in glycogen resynthesis, helping the body refuel after exercise

Usage:
Glutamine is often taken in doses of 5-10 grams post-exercise. For athletes under high training loads, a daily dose of up to 20 grams is safe and effective.

7. Omega-3 Fatty Acids

How They Work:
Omega-3 fatty acids, commonly found in fish oil, have anti-inflammatory properties that can help reduce muscle soreness and joint pain, both of which are common in endurance sports.

Benefits for Endurance:

Reduces inflammation, helping with recovery and joint health

Supports cardiovascular health, essential for endurance sports

Can improve muscle function and reduce the onset of fatigue

Usage:
A typical dose of omega-3s for athletes is 1-3 grams of combined EPA and DHA per day, ideally from a high-quality fish oil supplement.

8. Caffeine

How It Works:
Caffeine is a well-known stimulant that improves alertness and can reduce perceived exertion, making it easier to maintain pace in long-duration activities.

Benefits for Endurance:

Reduces perceived effort and increases energy levels

Can improve focus and mental clarity, helpful in long races or rides

Supports fat oxidation, allowing the body to use fat as a fuel source

Usage:
Caffeine is most effective in doses of 3-6 mg per kilogram of body weight, taken about 60 minutes before exercise. For endurance athletes, a lower dose during the workout can also help sustain energy.

Conclusion

Endurance athletes can significantly benefit from incorporating these supplements into their routine, provided they are used in the right doses and as part of a balanced diet. These supplements help boost stamina, reduce fatigue, improve recovery, and support overall performance. As with any supplement, it’s essential to consult with a healthcare provider to ensure the product is right for your needs, especially if you have any health concerns or are taking other medications.

When combined with a solid training and nutrition plan, these supplements can help endurance athletes unlock their full potential and achieve their performance goals.

Creatine is one of the most popular and researched supplements in the fitness industry, widely recognized for its ability to enhance muscle performance, increase strength, and promote faster recovery. But along with these benefits, a concern lingers that creatine may cause hair loss. In this article, we’ll delve into the scientific evidence, explain how creatine affects the body, and address whether it has any impact on hair loss.

Understanding Creatine and Its Mechanism

Creatine is a natural compound found in foods like red meat and fish, and it’s also synthesized by the liver, kidneys, and pancreas. It plays a crucial role in energy production, particularly in high-intensity, short-duration activities such as weightlifting or sprinting. Supplementing with creatine increases the amount of phosphocreatine in muscles, allowing for quicker regeneration of ATP (adenosine triphosphate), the primary energy molecule used during intense exercise.

The Link Between Creatine and DHT

The association between creatine and hair loss often points to one specific study conducted in 2009. In this study, rugby players who took creatine showed an increase in dihydrotestosterone (DHT) levels after three weeks. DHT, a derivative of testosterone, is known to contribute to hair follicle miniaturization in those predisposed to androgenic alopecia (male or female pattern baldness). However, there are important points to consider when interpreting this study’s findings:

1. Limited Scope: The study involved only a small group of participants, making it challenging to draw broad conclusions about creatine’s impact on DHT for all users.
2. No Direct Evidence of Hair Loss: Although the study found increased DHT levels, it didn’t measure any instances of hair loss. So, while there was an association between creatine and DHT, the study did not prove that creatine supplementation directly causes hair loss.
3. Temporary Changes: The study measured changes over a short period. Without long-term data, we cannot conclusively say whether creatine leads to sustained increases in DHT or potential hair loss.

Why Some May Experience Hair Loss While Using Creatine

For those genetically predisposed to male or female pattern baldness, higher DHT levels may speed up hair loss. Creatine supplementation could theoretically contribute to this increase in DHT, thus accelerating hair thinning or loss in individuals with this genetic tendency. However, creatine is unlikely to be a standalone cause of hair loss; instead, it may act as a catalyst in people already at risk.

Addressing the Myths and Misconceptions

It’s easy for myths to arise from single studies, and concerns about creatine causing hair loss are no exception. Here’s what the evidence tells us:

1. No Widespread Reports: Despite creatine’s extensive use and years of research, few studies have confirmed a direct link between creatine and hair loss. Many athletes, fitness enthusiasts, and researchers have used creatine without reporting hair loss as a common side effect.
2. Body’s Own DHT Production: DHT is naturally occurring, and everyone has varying levels based on genetics, lifestyle, and health. Creatine may slightly influence DHT, but it’s unlikely to surpass individual genetic factors in causing hair loss.
3. Importance of Genetic Predisposition: Hair loss is complex and influenced by genetics, hormonal changes, stress, and diet. If someone has a family history of androgenic alopecia, they may experience hair loss with or without creatine supplementation.

Should You Be Concerned?

For those concerned about hair loss but want to reap creatine’s performance benefits, here are a few considerations:

Consult a Healthcare Professional: Especially if you have a family history of hair loss or hormonal sensitivity, speak to a healthcare provider before starting any new supplement.

Monitor Changes: If you begin taking creatine, keep track of any changes in hair density. However, remember that hair loss can have multiple causes, from diet to stress to seasonal shedding cycles.

Consider Alternatives: If you’re genetically predisposed to hair loss and are particularly worried, explore alternative supplements like beta-alanine or BCAAs, which also support muscle performance without affecting DHT levels.

Final Thoughts

While there is some evidence suggesting creatine may slightly raise DHT levels, there is currently no solid proof that creatine directly causes hair loss. Hair loss is influenced by a range of factors, with genetics playing a significant role. Creatine is widely regarded as a safe and effective supplement for most people. If you have concerns, consulting with a healthcare provider can help you weigh the benefits and potential risks based on your personal health and fitness goals.

As we age, our bodies go through natural changes, including a gradual loss of muscle mass and strength. This process, called sarcopenia, typically begins in our 30s or 40s and accelerates with age, particularly after 60. Sarcopenia not only affects physical appearance but also impacts functional abilities, balance, and overall health. Understanding the causes and potential interventions for sarcopenia can be essential for maintaining muscle mass, functionality, and quality of life as we grow older.

Causes of Sarcopenia

Sarcopenia is influenced by multiple factors, including hormonal changes, decreased physical activity, nutritional deficits, and reduced protein synthesis. Key contributors to muscle loss in older adults are:

Hormonal Changes: Aging brings a decline in hormones such as testosterone and growth hormone, which play a crucial role in maintaining muscle mass.

Physical Inactivity: Sedentary lifestyles contribute to muscle atrophy, making regular physical activity essential.

Dietary Deficiencies: Insufficient protein intake can accelerate muscle breakdown and hinder repair, emphasizing the importance of balanced nutrition.

Neurological Factors: Aging can result in a reduced number of nerve cells that signal muscle contraction, impacting overall muscle function.

The Role of Resistance Training

Resistance training is a well-documented strategy to combat sarcopenia. Engaging in regular strength exercises can help stimulate muscle growth, improve muscle strength, and enhance overall functional capacity. Older adults who participate in strength training may notice improvements in balance, coordination, and daily functioning, reducing the risk of falls and related injuries.

Studies show that combining resistance training with adequate protein intake is one of the most effective ways to maintain or increase muscle mass. Ideally, older adults should aim for at least two to three resistance training sessions per week, targeting all major muscle groups.

Creatine Supplementation and Sarcopenia

Creatine, a compound naturally found in muscle cells, supports muscle strength and energy production during high-intensity exercise. In recent years, research has explored creatine supplementation as a potential intervention for age-related muscle loss.

1. Muscle Mass and Functional Capacity: Research suggests that creatine supplementation, when combined with resistance training, can enhance muscle mass gain and functional capacity in older adults. This combination appears to improve muscle strength and endurance, allowing older individuals to perform daily activities with greater ease.
2. Preserving Muscle During Weight Loss: Weight loss in older adults can often lead to a loss of lean muscle mass, which is counterproductive for maintaining physical health. Some studies indicate that creatine supplementation may help preserve muscle mass even when restricting calories, making it a useful addition for those pursuing weight management while maintaining muscle integrity.
3. Safety and Caution: Generally, creatine is considered safe for older adults, with studies reporting minimal side effects. However, researchers caution that further high-level studies are needed before universally recommending creatine supplementation for older adults. It’s always best to discuss creatine or any supplement with a healthcare provider, as they can offer guidance on dosage and assess individual health factors.

Tips for Maintaining Muscle Mass as You Age

Engage in Regular Strength Training: Prioritize weight-bearing and resistance exercises, as they are fundamental to muscle maintenance.

Include Protein-Rich Foods: Ensure adequate protein intake by incorporating lean meats, fish, legumes, dairy, and plant-based proteins into your diet.

Stay Physically Active: Keep up with cardiovascular activities like walking, swimming, or cycling to improve endurance and overall health.

Consider Supplements with Caution: While creatine and other supplements might offer benefits, always consult a healthcare professional before starting any new regimen.

Conclusion

Age-related muscle loss is a natural part of the aging process, but it doesn’t have to result in reduced strength or independence. Through a balanced diet, regular resistance training, and, potentially, creatine supplementation, older adults can slow or even reverse the effects of sarcopenia. Maintaining muscle health supports a better quality of life, so staying proactive with exercise and nutrition is key to aging gracefully.

BMI, or Body Mass Index, is a simple calculation used to assess whether a person has a healthy body weight for their height.

How BMI Works:

• Underweight: BMI less than 18.5
• Normal weight: BMI 18.5–24.9
• Overweight: BMI 25–29.9
• Obesity: BMI 30 or higher

BMI is widely used because it is easy to calculate and provides a general indication of health risks related to body weight. However, it does not distinguish between muscle and fat.

Does Muscle Affect BMI?

Yes, muscle does affect BMI. BMI does not differentiate between muscle mass and fat mass. Therefore, someone with high muscle mass (like athletes or bodybuilders) might have a high BMI and be classified as “overweight” or “obese” even though they have a low body fat percentage and are in excellent health. This is because muscle is denser and weighs more than fat.

Limitations of BMI:

1. Muscular Individuals: May have a high BMI but low body fat.
2. Older Adults: May have a normal BMI but higher body fat percentage due to muscle loss.
3. Different Body Compositions: BMI doesn’t account for factors like bone density, distribution of fat, and body shape.

Conclusion:

BMI can be a useful tool for assessing general weight categories in the population, but it has limitations for individuals with higher muscle mass or unique body compositions. For a more accurate assessment, other methods like body fat percentage measurement, waist-to-hip ratio, or skinfold thickness tests may be better indicators of health.

Choosing the right supplements to promote muscle growth involves understanding your body’s needs, fitness goals, and dietary gaps. Here are key factors to consider:

1. Protein Supplements:
   • Whey Protein: Quickly absorbed and ideal post-workout.
   • Casein Protein: Slow-digesting, great for nighttime recovery.
   • Plant-Based Protein: For vegans or those with lactose intolerance, look for pea, rice, or hemp proteins.
2. Creatine:
   • Enhances muscle strength, performance, and growth by increasing your muscle cells’ capacity to produce energy.
   • Look for creatine monohydrate, the most researched and effective form.
3. Branched-Chain Amino Acids (BCAAs):
   • Contain leucine, isoleucine, and valine, which support muscle recovery, reduce soreness, and promote protein synthesis.
   • Consider taking BCAAs before or after a workout for optimal results.
4. Beta-Alanine:
   • Helps buffer lactic acid in muscles, delaying fatigue and improving endurance during high-intensity workouts.
5. Omega-3 Fatty Acids:
   • Supports muscle recovery by reducing inflammation and improving overall heart health, crucial when pushing muscles to grow.
6. Vitamin D:
   • Important for muscle function and strength. Ensure adequate intake, especially if you spend limited time in the sun.
7. Zinc and Magnesium:
   • Zinc: Supports immune function and testosterone production, which can aid in muscle growth.
   • Magnesium: Helps with muscle relaxation and recovery post-workout.
8. Pre-Workout Supplements:
   • Look for ingredients like caffeine, beta-alanine, and L-citrulline, which enhance focus, stamina, and blood flow to muscles during workouts.
9. Multivitamins:
   • Fill in nutritional gaps, ensuring your body has all the vitamins and minerals necessary for muscle repair and growth.
10. Collagen:

• Supports connective tissue and can aid muscle repair, especially when combined with resistance training.

Ensure you consult a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or take medication. Also, prioritize a balanced diet and consistent training program for optimal muscle growth.