Vo2 max is the highest oxygen rate that the body can use when exercising. It allows the body to use oxygen efficiently and produce ATP energy. According to a 2018 study, raising the VO2 max can enhance oxygen utilization and delivery while maintaining physical fitness and health in old age. Daily benefits you can notice include less fatigue, less stress, and a stronger immune system.
This article includes a list of 5 supplements to increase vo2 max for your reference. Scroll down for more!
4 Supplements to Increase VO2 Max for Athletes
1. Omega-3 Supplements
Studies have shown that taking an omega-3 supplement enhances endurance, stamina, and exercise performance in athletes, active and inactive adults. The majority of research indicates omega-3 is one of the supplements to increase vo2 max and oxygen uptake, enhancing aerobic capacity.
Research findings indicate improvements in maximal power, time to fatigue, and total exercise capacity, indicating heightened endurance for strenuous endeavors. Besides, the supplement helps reduce perceived exertion and muscle pain after exercise.
2. Beta-Alanine
Beta-Alanine is one of the supplements to increase vo2 max and enhance endurance. According to a study, college-aged men who were recreationally active saw increases in their VO2 MAX thresholds of 110% and 115% after six weeks when they combined beta-alanine supplementation with high-intensity interval training (HIIT).
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This increase in oxygen consumption during exercise allows people to train longer without being exhausted. Therefore, training and exercise capacity is enhanced.
3. Iron
Iron is an essential mineral that strengthens the body's defenses against illness, lowers tiredness, raises energy, enhances mental and physical function, and enables oxygen flow.
It promotes the synthesis of hemoglobin and myoglobin, two essential proteins that carry oxygen via muscles and blood vessels, respectively. Since iron promotes oxygen flow directly and indirectly enhances performance, it is a vital supplement to increase vo2 max.
4. Carbohydrates
Carbohydrates are the last candidate on our list of supplements to increase VO2 max. They are considered the primary source of fuel for your body, especially during intense exercise.
The body uses carbohydrates to produce electrolytes and maintain appropriate hydration. Carbohydrates are essential for both performance and the successful completion of training sessions. Thus, to sustain maximum performance and VO2 max during exercise, you should consume carbohydrates.
Exercises to Improve VO2 Max for Athletes
Cycling and running are the two most common exercises to increase Vo2 max.
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Cycling
- Start with a 15-minute gentle riding warm-up.
- For the next 15 minutes, ride harder but at a enough moderate speed to allow you to carry on a conversation.
- Do five intervals of 3 to 5 minutes at a heart rate intensity that raises your heart rate to 90-95% of your maximum heart rate.
- Cool down with ten minutes of easy pedaling at the end.
Running
- Begin with a gentle jogging warm-up and dynamic mobility.
- In four minutes, run as far as you can. Remember to notice the distance you've run.
- Take a four-minute break.
- Repeat the last four reps at a pace that is 15% slower over the same distance. For instance, if you ran one mile for the first interval, you would complete your remaining four trials in 4 minutes and 36 seconds.
Increasing VO2 Max with STAAR LABS
Supplements to increase vo2 max can be a major factor in enhancing both your general cardiovascular fitness and athletic performance. To achieve the best results, consider buying high-quality supplements from reliable suppliers, such as STAAR LABS.
We offer OMEGA 3 DHA/EPA Fish Oil to boost oxygen intake and improve exercise quality. The product is made with high-quality components and purified fish oil from reputable suppliers. These soft gels provide a balanced ratio of 400 mg EPA and 300mg DHA, the perfect dosage for optimal efficiency.
For more information on our OMEGA and other products, contact us right now!
FAQs
1. What are Tips to Improve Vo2 Max?
To increase your VO2 max weight, you need to increase the blood your heart can pump and the oxygen your muscles can use. You can do this by exercising at a high intensity, training in intervals, and combining interval and continuous training.
2. What is a Good Vo2 Max?
The average Vo2 max varies depending on gender and the level of exercise. For male and female athletes, it can reach up to 71 ml/kg/min and 55 ml/kg/min, respectively. It ranges from 38 to 44 ml/kg/min for untrained ones.
3. What Foods Should You Eat to Improve Vo2 Max?
Foods that increase vo2 max include roasted beetroot, celery, spinach, cress, chervil and rocket (arugula). They improve Vo2 max by increasing your blood nitrate levels.
