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Endurance Complex

Also known as: Endurance Complex

Overview

Endurance Complex is a dietary supplement designed to enhance endurance performance. It typically comprises a blend of nutrients and amino acids, including proteins, citrulline, and branched-chain amino acids (BCAAs), sourced from foods like meats, fish, eggs, and certain fruits and vegetables. The primary goal is to improve aerobic capacity, exercise performance, and recovery during and after endurance training. Key components often include proteins for muscle repair and growth, amino acids like citrulline to boost nitric oxide production and blood flow, and other performance-enhancing nutrients. Research on individual components is more extensive than on the complex itself, with systematic reviews and meta-analyses providing the most reliable insights into the efficacy of these components. While generally safe, it's important to adhere to recommended dosages and consult healthcare providers, especially for those with underlying medical conditions.

Benefits

Protein supplementation during endurance training has been shown to significantly improve aerobic capacity (V̇O₂peak), lean mass gain, and time trial performance, with a mean difference of 0.89 mL·kg⁻¹·min⁻¹ in V̇O₂peak and a 29.1-second improvement in time trial performance. Citrulline supplementation, particularly with chronic use, has demonstrated improvements in 4 km time trial performance, VO₂ kinetics, and fatigue tolerance. Protein also supports muscle recovery and growth, indirectly benefiting endurance performance by maintaining muscle function and reducing fatigue. These benefits have been observed in both healthy and clinical populations undergoing endurance training, with a moderate effect size (SMD = 0.36) for improvements in aerobic capacity from protein supplementation. Benefits from protein supplementation are typically observed over several weeks to months of endurance training.

How it works

Endurance Complex components act through several biological pathways. Protein supports muscle protein synthesis, crucial for muscle repair and adaptation during endurance training. Citrulline enhances nitric oxide production, improving blood flow and reducing ammonia levels, potentially enhancing endurance performance. Protein and amino acids interact with the muscular system to support muscle repair and growth. Citrulline affects the cardiovascular system by enhancing nitric oxide production, improving blood flow and vascular function. Protein targets muscle protein synthesis pathways, while citrulline targets the nitric oxide synthase pathway to increase nitric oxide production. The absorption and bioavailability of protein can vary depending on the type of protein and timing of intake, while citrulline is generally well-absorbed when taken orally, with peak plasma levels reached within 1-2 hours.

Side effects

The components of Endurance Complex, such as protein and citrulline, are generally considered safe when used within recommended doses. Common side effects of protein supplementation include gastrointestinal issues like bloating, gas, and stomach cramps. Citrulline supplementation may cause mild gastrointestinal discomfort, such as diarrhea or stomach pain. Uncommon side effects of protein supplementation include allergic reactions to specific protein types, while citrulline supplementation may cause headaches or dizziness, though these are rare and transient. Rare side effects of protein supplementation include severe allergic reactions or kidney strain in individuals with pre-existing kidney issues. Citrulline may interact with blood pressure medications due to its effect on nitric oxide production and blood flow. Individuals with severe kidney or liver disease should consult a healthcare provider before high-protein supplementation. Pregnant or lactating women and children/adolescents should consult a healthcare provider before use.

Dosage

For protein supplementation during endurance training, a minimum effective dose is around 15-20 grams of protein per serving, taken post-exercise or at key times during the day. Optimal dosages range from 1.2 to 1.6 grams of protein per kilogram of body weight per day, spread across 3-5 meals. The maximum safe dose is generally considered to be up to 2.3 grams of protein per kilogram of body weight per day. For citrulline supplementation, the minimum effective dose is around 2-3 grams per serving, though chronic supplementation protocols may vary. Optimal dosages for chronic supplementation range from 2.4 to 6 grams per day over several days. The maximum safe dose is typically considered to be up to 12 grams per serving, though chronic dosing should be lower. Timing is crucial, with post-exercise and pre-sleep being key times for protein intake, and citrulline often recommended 1-2 hours before exercise for acute effects and chronically over several days for sustained benefits.

FAQs

Is it safe to take an Endurance Complex?

Generally, yes, but it is important to follow recommended dosages and consult a healthcare provider if you have any underlying medical conditions.

When should I take an Endurance Complex?

Timing depends on the specific ingredients; for example, protein post-exercise and citrulline 1-2 hours before exercise.

What can I expect from taking an Endurance Complex?

Improved aerobic capacity, enhanced muscle recovery, and potentially better endurance performance over time.

Does an Endurance Complex work immediately?

No, benefits are typically observed over several weeks to months of consistent use and training.

Research Sources

  • https://pubmed.ncbi.nlm.nih.gov/33358231/ – This systematic review and meta-analysis of 19 studies involving 1162 participants found that protein supplementation increased aerobic capacity, lean mass gain, and improved time trial performance during endurance training. The study highlights the benefits of protein supplementation for enhancing endurance performance and muscle adaptation.
  • https://pubmed.ncbi.nlm.nih.gov/34950054/ – This systematic review and meta-analysis of 9 studies with 158 participants examined the effects of citrulline supplementation on endurance performance. The review indicated that acute citrulline supplementation did not significantly benefit endurance performance, suggesting that chronic supplementation protocols may be more effective.
  • https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003316.pub7/information – This Cochrane review assesses the effects of creatine supplementation on exercise performance. While the provided text focuses on creatine, it's important to note that Cochrane reviews are highly regarded for their rigorous methodology in evaluating healthcare interventions, including supplements.
  • https://pubmed.ncbi.nlm.nih.gov/37155582/ – This study investigates the impact of citrulline supplementation on muscle fatigue and recovery. The findings suggest that citrulline may play a role in reducing muscle fatigue and improving recovery, potentially through enhanced nitric oxide production and improved blood flow to muscles.
  • https://www.mdpi.com/2072-6643/14/17/3479 – This review focuses on the effects of chronic citrulline supplementation on endurance performance. The analysis of various studies indicates that chronic citrulline supplementation improved performance in a 4 km time trial and enhanced VO₂ kinetics and fatigue tolerance, suggesting a beneficial role for sustained citrulline intake in endurance athletes.

Supplements Containing Endurance Complex

Nitraflex Hyperemia & Testosterone Enhancing Pwd by GAT
70

Nitraflex Hyperemia & Testosterone Enhancing Pwd

GAT

Score: 70/100
SizeOn Fruit Punch by Gaspari Nutrition
83

SizeOn Fruit Punch

Gaspari Nutrition

Score: 83/100
SizeOn Orange Cooler by Gaspari Nutrition
83

SizeOn Orange Cooler

Gaspari Nutrition

Score: 83/100
SizeOn Concord Grape by Gaspari Nutrition
83

SizeOn Concord Grape

Gaspari Nutrition

Score: 83/100
Purple Wraath Juicy Grape Flavor by Controlled Labs
58

Purple Wraath Juicy Grape Flavor

Controlled Labs

Score: 58/100
Dr. Jekyll Orange Guava by PS ProSupps
75

Dr. Jekyll Orange Guava

PS ProSupps

Score: 75/100

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