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Work out, stay hydrated longer

Several little-publicized, protein-based supplements are showing significant prowess for increasing endurance — and hydration. Dietician Capt. Nick Barringer, 75th Ranger Regiment, recommends four that you’ve probably never heard of:

Beta alanine

Beta alanine is the protein building block for carnosine, found in muscles and the brain.

Early research shows 3- to 6-gram doses of beta alanine provide significant increases in muscular endurance. Researchers in a 2007 study found an 11 percent increase in endurance among experienced cyclists who were given beta alanine for four weeks. That translated into an 11 percent increase in endurance. After 10 weeks, endurance was up another 3.2 percent. A placebo group saw no gains in carnosine or endurance.

“The only reported side effect of beta alanine supplementation so far is a ‘tingling’ feeling reported by some test subjects,” Barringer says in his “Performance Nutrition” briefing for the Army’s light infantry elite.

In another 2007 study, sprinters saw significant increases in their ability to knock out knee extensions after taking beta alanine for a month, but got no improvement in their 400-meter run times.

While no adverse reactions have been reported, no long-term studies on safety have been completed, either.

Betaine

Another under-the-radar up-and-comer is betaine, a protein found in beets and spinach. In addition to boosting metabolism, it appears to offer the twin workout benefits of amping up muscular endurance while maintaining hydration.

A study published in the July 2009 Journal of the International Society of Sports Nutrition found those who took 2.5 grams of betaine daily after only seven days could do more squats overall — plus more at peak power — than those who weren’t taking the supplement. The trend continued after another week of tests.

“We really saw a higher quality workout as reflected by greater power generation,” said lead researcher Dr. Jay Hoffman.

N-Acetylcysteine

N-Acetylcysteine, or NAC, is an antioxidant that increases levels of the protective compound glutathione. It’s been used for decades in Europe to improve immunity and treat bronchitis and other breathing problems without serious side effects. Research suggests it could help keep muscles moving longer, as well.

Researchers at Kansas State recently gave 1,800mg doses of NAC to athletes 45 minutes before a 30-minute, hard-core exercise test. Others got a placebo. Those with NAC did about 14 percent better on gauges of muscle fatigue.

Glycerol

This could become the hot-weather endurance athlete’s weapon of choice against dehydration. Numerous studies have found glycerol can over-hydrate your body — but in a good way, especially for those in hot, humid areas.

Glycerol tricks your body into storing more water than it usually needs — hyperhydration is the technical term — long enough for you to actually need it when sweating buckets in killer heat.

Although it’s generally considered safe, it can cause headaches, nausea or blurred vision for some.

Carrying around extra water in your body also means carrying around extra weight.

“If [you’re] planning on using glycerol, it would be wise to try it out during training before using it for a competition in case extra fluid retained causes a decrease in athletic performance,” Barringer says.

According to Australia’s School of Human Movement Studies, “glycerol ingestion before, during or following exercise is likely to improve the hydration state of the endurance athlete.”

In a study on glycerol use among athletes released in February, the School of Human Movement Studies in Australia recommended dosing by body weight:

• Pre-workout: 1.2g per kilogram of body weight in fluid equaling 26ml per kilogram of body weight over a period of 60 minutes, 30 minutes before exercise.

• During workout: 0.125g per kilogram of body weight in a volume equal to 5ml per kilogram of body weight.

• After workout: 1g per kilogram of body weight for every 1.5 liters of fluid consumed to speed up the restoration of plasma volume.

Related reading

• Situational supplements

• Supplement safety