Introduction
Cycling is one the famous sports or form of exercise which is done in nearly in all parts of the world.
However, cycling modern form ( pedal power) started in the 1860s. Cycling became officially as a sport in Paris in 1868 and from then it becomes a recreational activity and also an endurance sport.
The major problem which cyclist do have is enduring pedalling long distance and not taking supplements that will aid in endurance during pedalling. Below I will explain supplements that will improve endurance performance:
1. Carbohydrate supplements
Carbohydrate which is among our main class of Food which boosts us with high form of calories and also glucose that breaks down to glycogen as a form of energy in the body.
Importance:
They are known for their source of fuel, aids in keeping energy levels balanced, it also delays fatigue.
Forms:
powered glucose, energy gels and drinks and so on.
2. Edible Electrolytes
Edible Electrolytes that includes sodium, magnesium, calcium, and potassium salts.
Importance:
it maintains acid base balance,
Sodium ion: the range of sodium ion in the body is 135-145 mmol/L lead to conservation of excess in the in interstitial space causes an increase in blood pressure.
Potassium ion: the range is 3.5-5.1mmolperlitre.it facilities cardiac muscle conduction there by increasing the heart rate.
Calcium ion: ranges from 4.5 to 5.2 in blood. It helps in ossification and bone development.
Magnesium ion: range from 0.85 to 1.10 mmol/L in the blood. Help control blood pressure and blood glucose.
Forms:
powdered electrolytes, electrolytes gel.
3. Beta alanine
Taking beta alanine supplements can make a person increase the length of time so they can perform high intensity exercises before experiencing exhaustion.
Importance:
it helps regulate acid in the muscles and prevent fatigue.
Forms:
powder supplements, chewable gummie and tablets, liquid beverages/supplements, capsules/ tablets.
4. Caffeine
Caffeine is a stimulant which increases the activity of the brain and nervous system. It also enhance the circulation of chemicals like cortisol and adrenaline in the body. Then note that caffeine should be taken in small quantities to prevent body disorders or disorientation.
Forms:
It can be obtained from the following: coffee beans, cocoa beans, kola nuts, tea leaves, yerba mate and the guarana berry.
5. Creatine
Creatine supplies energy to your muscles. Many people take creatine supplements to build strength and promote brain health. Creatine supplements are safe for most people to take, but you should first talk to a healthcare provider to ensure they’re right for you.
Forms:
Creatine have different forms such as
- Creatine Ethyl Ester
- Creatine HCL, or creatine hydrochloride
- Creatine anhydrous
- Micronized creatine
- Creatine citrate
- Creatine pyruvate
Then the other forms of creatine include: buffered creatine, creatine malate, creatine alphaketoglutarate, creatine gluconate, nutricost creatine monohydrate.
6. Branched-Chain Amino Acids (BCAAs)
BCAAs assists to activate the protein in the muscle and reduce muscle malfunction. BCAAs are applied to curtail brain function in people with advanced liver disease and for a movement disorder often are results of tranquilizer drugs.
Forms:
Powdered, capsules or tablets.
Conclusion
As a cyclist, you are ensured to you must at least take one of these supplements to ensure good performance and long durability during cycling. Also note that excess of these supplements impose danger to health because they cause side effects such as frequent fatigue, inability to sleep or rest, imbalance of acid base pH in the blood and so. For proper and advanced reasons you need to consult a dietician to for further enlightenment and prescription.
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