When you think about health and fitness, what is the first thing that comes to your mind? Perhaps you want to develop your strength, reach your ideal weight, or hit your best time.
There are two things that not many of us think about when we think of fitness, and these are endurance and stamina. Not many people think about improving their endurance and stamina. By making sure that you are effectively increasing your endurance and stamina, all your other fitness goals will soon follow suit.
Your endurance has an obvious impact on your performance, and this, in turn, affects the results you achieve and how you feel about it. If you are interested in reaching your potential, then you should first focus on improving your stamina. No magic pill will help you develop your stamina overnight. However, there are certain things that you can do, like combining cardio with strength training to achieve better results. Apart from regular exercise, there are certain endurance and stamina supplements that you can take to achieve your desired results.
Different fitness supplements are created with the aim of improving your stamina and endurance. These are effective and will help you with different aspects of attaining your fitness goals. Some of these supplements help in overcoming certain nutrient deficiencies, some help in improving your body’s performance, and others help in improving your overall health.
Moreover, certain supplements will help in enhancing your energy levels, as well as support your muscle performance and growth. As mentioned earlier, no magic pill will turn you into a marathon runner overnight, and there is no magic supplement that will provide you with epic endurance.
However, there are certain supplements that you can take to give you a competitive edge. Hard work and effort, when combined with the right number of supplements, can certainly help you improve your overall endurance as well as stamina.
Supplements can help improve your overall health, and this leads to better physical performance and stamina. They can also help enhance certain aspects of physical performance, such as muscle contraction.
Supplements can be used to improve your overall energy levels, endurance, and stamina, reduce the level of exhaustion you feel, support better muscle contraction, provide proper nourishment, prevent several nutritional deficiencies, improve the absorption of nutrients, enhance performance, and help achieve your fitness goals quickly.
Every supplement tends to work differently, and some products use a combination of ingredients to produce better results. These supplements help develop overall endurance and stamina permanently. They also help improve your body’s natural ability to keep performing for a longer duration.
You are probably thinking about taking up different supplements to improve endurance and stamina. Here are some reasons why you should opt for these supplements.
When it comes to fitness training, endurance is quintessential regardless of the kind of training you opt for. For instance, you will need good endurance to run an extra mile or to lift for a while longer.
Good endurance takes a while to develop, and it isn’t an easy task. It does take time, and apart from that, you will need to have sufficient stamina to support yourself along the way. Taking these supplements will help provide you with the necessary push in the right direction and take you a step closer to your goals.
At times, deficiency of different nutrients can reduce your endurance as well. While increasing endurance isn’t an easy process, at times, it becomes almost impossible because of specific deficiencies. For instance, a deficiency in iron can lead to fatigue, and it hinders your physical performance as well.
Most of these conditions can be remedied by just adding a supplement to your regular diet. The supplements used to improve endurance can provide you with the extra energy that you need to improve your performance at the gym. The energy boost they provide will help you keep going for longer, and you will benefit from it.
Extra energy is a wonderful bonus that no one would complain about. The stamina supplements mentioned in this chapter are useful for improving your overall health as well. It is not just your stamina and endurance that will increase, but your overall health as well. You can achieve your fitness goals while improving your general health as well.
In this chapter, you will learn about 10 effective supplements that can be used to improve your endurance and develop your stamina.
What is iron?
It is a very common mineral that’s found in our food and dietary supplements, and it is naturally present in the human body. Iron assists in the transfer of oxygen from the lungs to different tissues in the body.
It is also one of the important elements of metabolic health and is responsible for maintaining your energy levels, growth and development, and much more. One of the most common nutritional deficiencies is that of iron. The common symptoms of iron deficiency are constant tiredness, weakness, headaches, and so on (1).
How can it help in improving your endurance?
It can be quite difficult to maintain your endurance levels if you have an iron deficiency. Rectifying this issue will have a positive effect on your physical performance.
Here are a couple of ways in which iron can help in improving your endurance: It helps improve your physical stamina, and energy levels, prevents iron deficiency of iron, enhances overall metabolism, reduces feelings of tiredness and weakness, improves your overall health, and develops muscle tissue.
Iron is quite helpful for a lot of people; however, if you are already getting plenty of it from your regular diet, you may not experience much change by introducing an iron supplement to your diet. You can increase your consumption of iron-rich foods, such as meats, dairy products, and all sorts of green leafy vegetables.
If your body is experiencing even a slight iron deficiency, improving the iron levels can help improve your physical endurance, which is why iron is considered to be among the best supplements to enhance your endurance.
How to take Iron
Iron comes in the form of tablets or capsules, and you just have to follow the instructions printed on the product you are using. Usually, it is advised that iron supplements should be taken with a meal to improve absorption. Follow the proper dosage instructions given, and you are good to go.
Possible side effects
When iron supplements are taken according to the specific dosage, it shouldn’t cause any side effects. A couple of likely side effects are gastrointestinal issues, such as discomfort in your gut, nausea, diarrhea, and so on.
You should take the iron supplement along with food if you want to reduce the likelihood of these symptoms. Taking more than the required dosage of iron does have other serious complications, so don’t do that.
What are Cordyceps?
Cordyceps are a kind of fungus and are considered to be a species of mushrooms that have several medicinal benefits. This species of fungus grows only in specific mountainous regions, and it grows on particular bugs like caterpillars. It is a type of parasite that lives off wild critters but is quite beneficial for human beings in different ways.
Cordyceps have been used in traditional medicinal preparations for a long time, and they have received public attention quite recently. This fungus is quite popular for the anti-aging and performance boosting traits it possesses.
How do Cordyceps help in increasing endurance?
Cordyceps have been used in Chinese medicine for a long time, and these days, they are quite popular with athletes and runners who are looking for ways to improve their endurance. The positive effect offered by cordyceps is derived from its ability to increase the rate of transfer of oxygen from the red blood cells to the mitochondria. Mitochondria are considered to be the powerhouse of the cells because they help synthesize energy.
By increasing the speed of this transfer, cordyceps help increase the generated energy and provide the body with better endurance that will allow you to keep going for longer.
Apart from acting as an energy booster, they help improve your performance, enhance your stamina, support your immune system, develop better health, increase the supply of oxygen in the lungs, improve the respiratory system, help regulate the levels of cholesterol, support good cardiac health, help in the detoxification of the body, have anti-aging properties, and improve your overall health.
All in all, cordyceps are quite wonderful supplements and should be taken if you are interested in improving your stamina and endurance.
How to take Cordyceps
These are usually available in the form of tablets and capsules. You can take them as directed by the instructions given by the manufacturer or your doctor.
Most cordyceps supplements contain somewhere between 500 and 1500 mg in every serving.
The possible side effects
As long as you take the supplement according to the given instructions, you don’t have to worry about any side effects. A couple of minor side effects that users rarely experience are dryness of the mouth, nausea, and even diarrhea.
With all that being said, there haven’t been any clinical trials to check the long- term effects it might have on health, if any. As long as you take this supplement as directed and don’t take too much of it, you shouldn’t experience any side effects. If you feel any adverse reactions, contact your doctor immediately, and stop using it.
What is Eleuthero?
The scientific name of Eleuthero is Eleutherococcus senticosus, and it is usually referred to as Siberian ginseng. It is an herb that has been commonly used in traditional medicines for generations. Eleuthero is used to reduce fatigue, and preliminary clinical trials have shown promising results. It is an adaptogen compound, which simply means that Eleuthero has specific properties that help elevate the stress that a person experiences in the body.
What are the benefits of taking Eleuthero?
Eleuthero is an adaptogen, and it can help in strengthening the body during times of stress, as well as in improving athletic performance and endurance.
This herb increases the intake of oxygen, lung capacity, and physical performance of a person while reducing recovery time. Apart from this, Eleuthero helps improve stamina and reduces post-workout recovery time. It is a great supplement if you are trying to improve your overall endurance. Siberian ginseng has been used for thousands of years in traditional medicine and is quite effective. Given that it is a natural supplement, you don’t have to worry about any chemicals harming your body.
How to take Eleuthero
These supplements are often available in the form of root or stem extracts or even packaged capsules. The leaf extracts of Eleuthero can be used as well, but they aren’t as common as the other forms. The dosage can vary from 300 to 1200 mg, but it shouldn’t exceed 2000 mg per day.
What are the possible side effects of Eleuthero?
The side effects of this herb are quite rare. However, when they do occur, you might experience slight drowsiness, mood swings, and muscle spasms. If you experience any severe side effects, contact your healthcare provider immediately.
Energy gels Supplements
What are energy gels?
Energy gels are fitness products that provide a quick burst of energy during a workout. They are often packed into small sachets that can be easily squeezed into your mouth even while working out, regardless of the kind of exercise you might be doing.
They are usually made up of a mix of carbs, amino acids, and other important nutrients that will provide your body with an essential burst of energy that will keep you going. Some gels tend to contain some caffeine in them as well. These gels help improve your overall stamina and are a great way of sneaking in that much-desired energy boost.
What are the benefits of using energy gels?
Essentially, these energy gels have been designed to provide you with an extra boost of energy,
which helps you push yourself physically. Energy gels do this through the carbs present in it that helps restore the glycogen levels in the body. They are designed with convenience in mind, and they can be taken even in the middle of the exercise.
These gels are absorbed quickly because they can be digested easily. They help in restoring the depleted levels of glycogen in the body because the carbs used in them are easily digestible. They help improve your endurance and physical performance.
They take about 3 to 10 minutes to take effect, they might contain some caffeine, and they certainly help in providing energy that can be used immediately to improve your stamina. These are really good for athletes undergoing endurance training. The bonus ingredient used in these gels is amino acid, and this is really helpful in providing a mid-workout energy boost to keep you going. These are small and can fit into your pocket quite easily.
How to take energy gels
These can be taken as and when needed, regardless of what you are doing. The absorption time is between 3 and 1o minutes. So keep this in mind while you are timing your usage of this gel. Using it cannot get any simpler than it already is. You just have to squeeze the contents of the sachet into your mouth, and wait for it to get absorbed. Once it does, you can immediately feel a burst of energy.
What are the side effects of using energy gels?
These are food products, so they don’t have any typical side effects. However, watch out for any allergic reactions. To avoid any such reactions, go through the list of ingredients to check whether or not you are allergic to any of the contents of the energy gel.
Caffeine is usually present in most of the gels. The obvious side effects of caffeine are trouble sleeping, some jitteriness, and so on. So check the ingredients before using it. If there is any caffeine in it, then time your usage of the gel accordingly. Try avoiding caffeinated products before going to bed or late in the afternoon.
What are pre-workout supplements?
Pre-workout supplements should be taken before you start working out. They help increase your energy levels, focus, and drive that lead to better and longer workouts. They usually contain certain stimulants like caffeine, amino acids, and different ingredients that help improve your performance.
What are the benefits of using these supplements?
They help improve your energy levels, increase your ability to focus, reduce the effort you put in, improve your performance, develop endurance, exercise harder, and develop your overall stamina as well.
How to take pre-workout supplements
These supplements ought to be taken just before you begin working out. Preferably, take these supplements around 10 to 30 minutes before your practice schedule. This will give your body adequate time to absorb these nutrients and to provide more energy.
A significant number of these supplements are accessible in powder form and can be effortlessly transformed into a tasty and healthy drink.
What are the side effects of these supplements?
Here are two or three potential reactions; however, most won’t encounter any prominent symptoms. The symptoms additionally rely on the structure of the pre-exercise supplement, and given that there are distinctive blends accessible, it becomes difficult to make a comprehensive list of all the potential reactions. The most widely recognized ones that you should pay attention to are restlessness, slight anxiety, and bloating.
I have also reviewed a lot of weight loss supplements, if you are interested, you might check them out.
What is L-carnitine?
This is an amino acid that is present in the body naturally. This helps in metabolizing energy in the body and offers protection to the mitochondria. It is capable of being synthesized in the body, but it is better to take additional supplements if you are interested in improving your energy levels and endurance.
What are the benefits of this supplement?
This amino acid usually helps in weight loss and is used to improve athletic performance. It can also help reduce fatigue and keep up the levels of body metabolism. It will allow you to exercise for longer and reduce the tiredness you might usually feel after strenuous exercise. This supplement helps convert fats into energy and gives the immune system a nice boost. Moreover, if you are interested in improving the muscle definition in your body, then you should consider including this supplement in your regular diet.
How to take this supplement?
It is available in the form of powder and capsules. Neither of these types is necessarily better than the other one, and it is up to you to decide the form that you want to opt for. The most important thing is to follow the instructions regarding usage that have been given on the product packaging. Follow them carefully, and don’t take a large dosage. This supplement shouldn’t be taken on an empty stomach. It should be taken with food if you want to improve its absorption. Take it with your meals for best results.
What are the possible side effects?
As long as you take this supplement as directed and don’t take too much of it, you shouldn’t experience any side effects. If you feel any adverse reactions, contact your doctor immediately, and stop using it.
What is Eurycoma?
The scientific name of Eurycoma is Eurycoma longifolia, and it is commonly referred to as Tongkat Ali. It is an herbal remedy that has been frequently used in traditional medicines for ages. It is quite popular in Southeast Asia and is considered to be an energy booster and a stress buster. It is slowly gaining popularity as a stamina booster in the Western world.
What are the benefits of this supplement?
It helps regulate the levels of two key hormones in the body, namely, cortisol and testosterone. It is essential to keep these levels in check if you are interested in improving your performance. It helps improve your endurance while developing your stamina and is quite effective. Owing to its favorable impact on the production of testosterone, it is typically used as a male enhancement herb in the west.
How to take this supplement
It is usually available in the form of a capsule that contains powdered root or the stem of this herb. It is advisable to take this supplement with food to achieve best results. The usual dosage is between 200 and 300 mg per day. Always follow the instructions that have been given on the product, and if you notice or experience any discomfort, consult your doctor as soon as you can.
What are the possible side effects?
As long as you are taking this supplement according to the guidelines provided with the product, you certainly don’t have to worry about any side effects. Take it with food to further reduce the chances of any side effects, such as minor GI discomfort.
What is Rhodiola?
The Latin name of Rhodiola is Rhodiola Rosea. It is an herb that’s frequently used in Chinese and Scandinavian medicine to improve physical and mental vitality in men. This is considered to be among the best supplements available to improve your stamina.
How does it help?
It can used to prevent fatigue, reduce the effects of stress while exercising, improve the delivery of oxygen in the body, provide adaptogenic properties, and is a good antioxidant as well. This herb increases the intake of oxygen, lung capacity, and physical performance of a person while reducing recovery time. It is an excellent herb to develop your endurance and stamina over a period.
How to take this supplement
This is available in the form of capsules. You merely need to follow the instructions given on the product you are using and stick to it. A dosage of Rhodiola is about 500 mg, and taking it in smaller doses is equally effective. This supplement is best absorbed into the system when you take it with food. So, take it along with a meal.
What is the possible side effect?
The most common side effects that have been reported are drowsiness, dizziness, and dryness of the mouth. As long as you take this supplement as directed and don’t take too much of it, you shouldn’t experience any side effects. If you feel any adverse reactions, contact your doctor immediately, and stop using it.