![]() ![]() Most endurance athletes are familiar with high carbohydrate diets, but the importance of protein (both total daily intake and immediate post-exercise consumption) may not be as well-known by athletes. High carbohydrate diets continue to be recommended in endurance athletes.Below summarises the key recommendations for macronutrients, hydration, and supplements. However athletes often look to supplements. It is recommended that athletes obtain nutrition from whole foods. Elite athletes, after maximising training adaptations, often look to gain marginal benefits with supplements. The world of endurance nutrition is continually evolving and the commercial supplement industry is ever-changing. Įndurance Exercise Performance in Ageing The mass/volume ratio, and therefore the maximum systolic wall stress, remains constant in contrast to pathologic forms of hypertrophy. Cardiac dimension: The thickness of both, the septum and posterior wall increases to the same extent as the interior volume.The diameters of the larger conduit and resistance arteries are increased minimizing resistance to flow. To accommodate the higher aerobic demands and perfusion levels, arteries, arterioles, and capillaries adapt in structure and number. In parallel with the greater maximal cardiac output, the perfusion capacity of the muscle is increased, permitting for greater oxygen delivery. ![]() The functionally most important adaptation is the improvement in maximal cardiac output which is the result of an enlargement in cardiac dimension, improved contractility, and an increase in blood volume, allowing for greater filling of the ventricles and a consequent larger stroke volume. Īerobic exercise training leads to cardiovascular changes that markedly increase aerobic power and lead to improved endurance performance. eg, if you are a 30 km cyclist you have a high level of general endurance, you can perform at a relatively high level also at 100km, but you can’t beat 100 km cyclists who have been developing their distance specific endurance. The better your general endurance the better you can stand longer efforts at various sports disciplines. General endurance characterises the ability of the whole body to tolerate endurance exercises and diminish fatigue.eg, if you’re a 1500m runner, you use a combination of endurance training methods to perform better at your specific distance. It can be characterised as a combination of various types of endurance needed to maximise the ability to succeed in the discipline. The better the sport specific endurance, the better performance at this specific sport. Specific endurance is the ability to stand against fatigue in sport specific conditions.It can be divided into general endurance and specific endurance. Endurance exercise means a general ability to do any kind of physical activity that increases your heart rate above 50% of your maximum. ![]()
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