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Sports Nutrition for Endurance Athletes
In this new edition of her bestselling guide, internationally recognized sports nutritionist Monique Ryan explains the latest cutting-edge research on essential topics for endurance athletes such as how to fuel workouts, savvy race preparation, effective recovery, smart weight loss, and safe supplements. Unlock your athletic potential with Sports Nutrition for Endurance Athletes, the ultimate guide to fueling your performance in running, cycling, triathlon, and swimming.In this newly updated fourth edition, Monique Ryan, a renowned nutritionist with more than 30 years of experience advising elite athletes and pro sports teams, demystifies high-performance nutrition, offering clear and practical advice based on the latest research and real-world expertise. Ryan addresses the fundamental questions of endurance sports nutrition for everyone, from accomplished competitors to total beginners: what to eat and drink, how much, and when.From training to racing, recovery to weight management, she provides tailored strategies to optimize your performance and achieve your goals.Drawing on rigorous scientific studies, Ryan dispels common myths surrounding supplements and ergogenic aids while providing a balanced perspective on practices like fat loading and glycogen-depleted workouts. Recognizing that there's no one-size-fits-all approach to nutrition, Sports Nutrition for Endurance Athletes delves into the specific dietary needs of runners, cyclists, triathletes, and swimmers, highlighting the nuances that can give you a competitive edge.Whether you're tackling a sprint or a marathon, a criterium or a mountain bike race, Ryan offers tailored nutrition plans to suit your event's demands. In addition to practical advice, this comprehensive guide includes valuable reference material such as a glycemic index, a glossary of essential vitamins and minerals, and a comparison of sports nutrition products.With Sports Nutrition for Endurance Athletes, you'll discover how smart nutrition can elevate your performance, whether you're aiming for a personal best or embarking on your first endurance challenge.
Price: 19.99 £ | Shipping*: 3.99 £ -
Burst Pill 100 Pigeon Race speed increase muscle endurance fast recovery fitness supplements
Burst Pill 100 Pigeon Race speed increase muscle endurance fast recovery fitness supplements
Price: 3.28 € | Shipping*: 4.03 € -
Burst Pill 100 Pigeon Race speed increase muscle endurance fast recovery fitness supplements
Burst Pill 100 Pigeon Race speed increase muscle endurance fast recovery fitness supplements
Price: 3.28 £ | Shipping*: 4.03 £ -
Applied Nutrition Endurance Recovery 1.5kg Chocolate
Description Ingredients Suggested Use Endurance Velocity-Fuel Recovery is at the forefront of modern-day intense post-workout fuel demands. Delivering 21g of plant-based protein, 24g of fast absorbing carbohydrates and a crucial 1500mg of rehydrating electrolytes helps maintain fluid balance in the body and can help prevent muscle cramps. Endurance Velocity-Fuel Recovery is ideal for anyone participating in prolonged & intense exercise, refuelling your body with maximum levels of the key revitalising & replenishing components that it critically demands. Protein Blend (Soy Protein Isolate, Rice Protein, Pea Protein), Maltodextrin, Fructose Powder, Cocoa Powder, L-Leucine, L-Isoleucine, L-Valine, Natural Flavour, Sodium Chloride, Potassium Chloride, Soy Lecithin, Xanthan Gum, Sucralose, Magnesium Oxide, Ascorbic Acid, Ferric Pyrosulphate, Zinc Sulphate, Niacinamide, Alpha Tocopheryl Powder, Calcium D-Pantothenate, Pyridoxine HCL, Riboflavin, Thiamin Mononitrate, Folic Acid, Vitamin B12 1%, Potassium Iodide, Biotin, Vitamin D3. Mix 1 heaped scoop (50g) with 400-500ml of cold water and shake well. Consume immediately after workout. In the case of endurance exercise exceeding 2 hours, 2-3 scoops is recommended.
Price: 24.49 € | Shipping*: 0.00 €
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Why is endurance training more sensible than strength training from a fitness and health perspective?
Endurance training is often considered more sensible than strength training from a fitness and health perspective because it improves cardiovascular health, increases stamina, and helps with weight management. Endurance training also enhances overall physical performance and can be beneficial for activities that require sustained effort over time, such as running, cycling, or swimming. Additionally, endurance training can help reduce the risk of chronic diseases like heart disease, diabetes, and obesity.
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Why is endurance training more beneficial than strength training in terms of fitness and health?
Endurance training is more beneficial than strength training in terms of fitness and health because it improves cardiovascular health, increases stamina, and helps in weight management. Endurance training also enhances overall body function and reduces the risk of chronic diseases such as heart disease, diabetes, and obesity. Additionally, it can improve mental well-being and reduce stress levels. While strength training is important for building muscle and bone strength, endurance training provides a more comprehensive approach to overall fitness and health.
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How can one quickly restore their fitness and endurance?
One can quickly restore their fitness and endurance by incorporating a combination of cardiovascular exercise, strength training, and flexibility exercises into their routine. It is important to gradually increase the intensity and duration of workouts to avoid injury and allow the body to adapt. Additionally, focusing on proper nutrition, hydration, and adequate rest are essential for optimal recovery and performance. Consistency is key, so staying committed to a regular exercise routine will help improve fitness and endurance over time.
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How can one improve their fitness, endurance, and lung capacity?
One can improve their fitness, endurance, and lung capacity by engaging in regular cardiovascular exercise such as running, swimming, or cycling. These activities help to strengthen the heart and lungs, improve circulation, and increase overall endurance. Additionally, incorporating interval training and high-intensity workouts can help to challenge the body and improve fitness levels. Finally, practicing deep breathing exercises and incorporating activities such as yoga or Pilates can also help to improve lung capacity and overall respiratory function.
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Applied Nutrition Endurance Recovery 1.5kg Strawberry
Description Ingredients Suggested Use Endurance Velocity-Fuel Recovery is at the forefront of modern-day intense post-workout fuel demands. Delivering 21g of plant-based protein, 24g of fast absorbing carbohydrates and a crucial 1500mg of rehydrating electrolytes helps maintain fluid balance in the body and can help prevent muscle cramps. Endurance Velocity-Fuel Recovery is ideal for anyone participating in prolonged & intense exercise, refuelling your body with maximum levels of the key revitalising & replenishing components that it critically demands. Protein Blend (Soy Protein Isolate, Rice Protein, Pea Protein), Maltodextrin, Fructose Powder, L-Leucine, L-Isoleucine, L-Valine, Sodium Chloride, Natural Flavour, Potassium Chloride, Soy Lecithin, Beetroot Red, Xanthan Gum, Sucralose, Magnesium Oxide, Ascorbic Acid, Ferric Pyrosulphate, Zinc Sulphate, Niacinamide, Alpha Tocopheryl Powder, Calcium D-Pantothenate, Pyridoxine HCL, Riboflavin, Thiamin Mononitrate, Folic Acid, Vitamin B12 1%, Potassium Iodide, Biotin, Vitamin D3. Mix 1 heaped scoop (50g) with 400-500ml of cold water and shake well. Consume immediately after a workout. In the case of endurance exercise exceeding 2 hours, 2-3 scoops are recommended.
Price: 24.49 € | Shipping*: 0.00 € -
Applied Nutrition Endurance Recovery 1.5kg Vanilla
Description Ingredients Suggested Use Endurance Velocity-Fuel Recovery is at the forefront of modern-day intense post-workout fuel demands. Delivering 21g of plant-based protein, 24g of fast absorbing carbohydrates and a crucial 1500mg of rehydrating electrolytes helps maintain fluid balance in the body and can help prevent muscle cramps. Endurance Velocity-Fuel Recovery is ideal for anyone participating in prolonged & intense exercise, refuelling your body with maximum levels of the key revitalising & replenishing components that it critically demands. Water, Maltodextrin (33%), Magnesium Lactate, Xanthan Gum, Acidity Regulators (Citric Acid, Tri Sodium Citrate), Natural Flavouring, Preservatives (Potassium Sorbate, Sodium Benzoate), Sweetener (Sucralose), Sodium Chloride. Consume orally 1-3 gels per 60 minutes during exercise to maximise carbohydrate utilisation and support exercise performance. Velocity-Fuel gels do not need to be consumed with water to be effective. Ensure you keep hydrated.
Price: 24.49 € | Shipping*: 0.00 € -
Applied Nutrition Endurance Water Bottle 700ml
700ml capacity Pre-marked powder levels for easy measuring Use in the gym or out on the road Wide neck for easy pouring Easy-to-grip neck shape Endurance branded design Comes in green or white band/cap Description Elevate Your Hydration with the Endurance Portable Sports Bottle Designed with the dedicated athlete in mind, the Endurance Portable Sports Bottle revolutionizes hydration for endurance sports. Our innovative wide neck design and unique easy mix system ensure that mixing and dispensing your Endurance powder supplements are effortless and accurate. Key Features: 700ml Capacity: Holds just short of a pint of fluid, ensuring you stay hydrated without constant refills. Pre-marked Powder Levels: Take the guesswork out of your nutrition with easy measuring. Versatile Use: Whether you're hitting the gym or the open road, this bottle is your new go-to. Wide Neck for Easy Pouring: Say goodbye to spills and wasted supplements. Ergonomic Grip: Designed for easy grabbing, even during the most intense parts of your workout. Leakproof, Lockable Valve: Keep your fluids secure, no matter how rough the ride. Available in Green or White Band/Cap: Choose the style that suits you best. Endurance Branded Design: Stand out with a bottle that's as focused on performance as you are. Ideal for cyclists, runners, and any athlete who demands the best from their gear, the Endurance Portable Sports Bottle keeps you performing at your peak. Its standard diameter ensures it fits easily in bicycle water bottle cages, while the ergonomic design makes it effortless to use on the move. Upgrade your hydration game and focus on what really matters - pushing your limits. Choose the Endurance Portable Sports Bottle.
Price: 4.99 € | Shipping*: 0.00 € -
Trec Nutrition Herbal Energy Endurance 90 caps
Description Ingredients Powerful herbal energizing formula Essential stimulation and focus Concentrated plant extracts HERBAL ENERGY is a complex of carefully selected herbs with an energising effect. The combination of high quality, concentrated extracts of Guarana, American Ginseng and Korean Ginseng activate the brain and the nervous system, thus supporting the organism during periods of intensive physical or psychological activity. The product intensifies the energy production, improves concentration and diminishes the feeling of tiredness. HERBAL ENERGY increases adaptation capabilities of the organism, making it possible to prolong and intensify the workouts. Trec Nutrition Herbal Energy, Endurance - 90 caps Nutrition Facts Serving Size: 2 capsules Servings Per Container: 45 Amount Per Serving %RI* Guarana extract (Paullinia cupana)[22% caffeine] 800 mg Of which Caffeine 176 mg Korean Ginseng Extract (Panax ginseng)[10% Ginsenosides] 100 mg American Ginseng Extract (Panax quinquefolius)[5% Ginsenosides] 100 mg *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. INGREDIENTS: Guarana extract (Paullinia cupana)[22% caffeine] (Of which Caffeine), Korean Ginseng Extract (Panax ginseng)[10% Ginsenosides], American Ginseng Extract (Panax quinquefolius)[5% Ginsenosides] OTHER INGREDIENTS: Guarana extract (Paullinia cupana)[22% caffeine](62,5%); korean ginseng extract (Panax ginseng)[10% ginsenosides](7,8%); american ginseng extract (Panax quinquefolius)[5% ginsenosides](7,8%); capsule shell (gelatine; colours - titanium dioxide, iron oxides and hydroxides); anti-caking agent - magnesium salts of fatty acids. The product may contain: milk , soybeans , cereals containing gluten , eggs , peanuts and nuts . RECOMMENDED USE: Herbal Energy RECOMMENDED USE: Take a single serving of the product’ 2 capsules, wash down with approx. 300 ml of water. Take 1 serving daily, preferably before breakfast or 30 min. before the workout. WARNINGS: Do not use with other products containing caffeine or other ingredients with similar effects! Do not use for more than 3 months. Do not exceed the recommended daily dose. Do not use the product as a substitute for a varied diet. Children, pregnant or nursing woman must not take the product. Do not use the product in case of circulatory system problems or sensitivity to caffeine. Do not combine with alcohol! Varied and balanced diet and a healthy lifestyle are important. Keep this packaging tightly closed in a dry place, at the temperature of 15-25 °C. Keep out of the reach of young children. After opening consume within 3 months. Unit type: Caps Net weight: 80 Product Barcode: 5902114041380
Price: 11.49 € | Shipping*: 0.00 €
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How can one build more endurance through endurance training?
One can build more endurance through endurance training by gradually increasing the duration and intensity of their workouts. This can be achieved by incorporating longer training sessions, increasing the resistance or speed, and adding interval training to improve cardiovascular fitness. Consistent training and allowing for adequate rest and recovery are also important for building endurance. Additionally, focusing on proper nutrition and hydration can support the body's ability to adapt and improve endurance over time.
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What are the differences in nutrition between endurance sports and strength training?
Endurance sports and strength training have different nutritional needs due to the nature of the activities. Endurance sports require a focus on carbohydrates to fuel prolonged activity and maintain glycogen stores, as well as adequate hydration and electrolyte balance. On the other hand, strength training requires a focus on protein to support muscle repair and growth, as well as sufficient calories to support energy needs for intense workouts. Both types of training require a balanced diet with a variety of nutrients, but the emphasis on specific macronutrients differs based on the type of activity.
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'Speed or endurance?'
It ultimately depends on the specific activity or goal. If the goal is to run a short distance as fast as possible, then speed would be more important. However, if the goal is to run a long distance or participate in an endurance event, then endurance would be more important. Both speed and endurance have their own benefits and are important in different contexts.
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Endurance or hypertrophy?
The choice between endurance and hypertrophy training depends on your fitness goals. If you are looking to improve your cardiovascular health, increase stamina, and burn fat, then endurance training is the way to go. On the other hand, if you want to build muscle size and strength, then hypertrophy training, which focuses on higher weight and lower reps, is more suitable. It's important to consider your overall fitness goals and tailor your training program accordingly.
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