Are you a high performance athlete looking to improve your performance safely and naturally? Then you will definitely want to find out how you can improve red blood cell count without the use of synthetic supplements. This article is intended for athletes looking to increase their maximal aerobic capacity (𝑉O2max). For example, boxers, fighters, middle-long distance runners, tennis players, soccer players, and even the weekend warriors who need to show up on game day at their best.
This article may interest you even if you are not an elite level athlete and are simply looking to increase red blood cells in your body for the purposes of healing, or recreational play.
The sauna protocol required to improve oxygen availability to the body’s tissues is very different from other sauna protocols for longevity and overall well being. This article may not be for everyone, but if you are looking to increase EPO safely and legally, then you will want to find out what the scientific evidence shows us regarding sauna bathing and its relationship to high performance.
Instead of listening to sound bites from influencers on social media and small sections of podcasts, find out for yourself the actual data on how saunas can help you perform your best without ingesting synthetic chemicals.
Turn to sauna bathing to run your fastest 5k or increase your stamina in your next competitive fight. Learn the science behind increasing red blood cells, train safely and win legitimately without the use of illegal substances.
What is an EPO and How Does This Translate Into More Red Blood Cells
If you have heard the acronym EPO being referred to in the media on different platforms and did not know what it meant, then rest assured you are not alone. EPO is simply the short form for Erythropoietin which is a hormone produced in the kidneys. EPO helps your body maintain an optimal quantity of red blood cells. (1)
EPO supports a higher level of oxygen to muscles which is really important for anyone training in the gym, and especially for high level athletes. EPO can be artificially created and is often given to individuals suffering from anemia. Some athletes have been known to consume synthetic EPO to boost performance. (1)
EPO is essential in the production of red blood cells that bring oxygen to the tissues in your body. Oxygen is then transmuted into usable energy, tissues then release carbon dioxide which is also transported via red blood cells to the lungs where it is exhaled out of the body. (1)
As you can see an increased availability of EPO could dramatically improve available energy in the muscles for athletes and other individuals relying on the power of their muscles to perform at optimal levels.
The body naturally produces EPO, and unless you are anemic there is no need to ingest the synthetic form. Vigorous exercises will help to produce more EPO. In addition to this, consuming specific foods that are rich in iron such as eggs and red meat will also promote an increase in EPO production. There is one more way to naturally increase EPO and therefore the availability of oxygen in your body’s muscles and tissues. That is a Sauna (or any other intentional exposure to high heat.)
So, if you are looking to increase the availability of EPO in your body and therefore boost your performance you can do so naturally by taking a sauna.
What is an Ergogenic Aid?
If you are looking to enhance your performance naturally you will also want to add this word to your lexicon and understand its meaning: Ergogenic Aid. An article published by Science Direct with this namesake describes the meaning of these two words here:
“Ergogenic aids are tools used by athletes to enhance their energy, performance, and recovery. These aids can be mechanical, nutritional, pharmacological, physiological, or psychological in nature. Some common examples include caffeine, creatine, and protein powders.” (2)
Ergogenic aids comprise a 16.7 billion dollar annual industry. When the words are typed into a google search over 68,000 results appear from companies trying to sell athletes various powders, drinks and potions to enhance their performance. (2)
Interestingly, with exposure to high heat your body will naturally produce more EPO and recent studies have shown that the use of sauna is now considered a safe and natural ergogenic aid.
Find out how saunas can help you improve EPO and therefore overall availability of oxygen in the tissues.
Saunas May Increase Oxygen Availability By Producing More EPO and Ultimate Maximize Performance
The research suggests that it is possible to improve EPO in athletes naturally by adding a sauna session after their workout. Even if you are not competing at the NCAA level or at the professional level there are still advantages to having more availability of oxygen and therefore energy in your tissues. This can lead to faster healing of injuries, quicker recovery after workouts, and more available energy to execute daily tasks.
A research study was conducted principally on middle distance varsity athletes to find out if their performance was improved when sauna was incorporated into their post workout routine. The results showed an exceptional increase in maximal aerobic capacity (𝑉O2max) after just 3 weeks of using a sauna. (3)
The Purpose of this study ‘Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners’:
“This study investigated whether intermittent post-exercise sauna bathing across three-weeks endurance training improves exercise heat tolerance and exercise performance markers in temperate conditions, compared to endurance training alone.” (3)
Here is how the study was set up and measured:
Twenty middle distance runners participated in the study, all of whom were competing at the collegiate level. The study compared many performance markers between the group of athletes who did take saunas after their workouts compared to those who did not (the con group). There were an equal number of female and male athletes participating in the study. The individuals involved in the study chose which group they would prefer to be in: SAUNA or CON group. (3)
The sauna was set to 101- 108 degrees Celsius (213-226 degrees Fahrenheit) and the participants who took a sauna did so 3-4 times per week directly after an intensive workout. The ‘CON’ group engaged in the same workouts, but did not take a sauna afterward. The study lasted 7 weeks and observed the highest gains in the sauna bathing group after just 3 weeks.
The conclusion of the study is as follows:
“Three-weeks post-exercise sauna bathing is an effective and pragmatic method of heat acclimation, and an effective ergogenic aid.”
The most dramatic improvements were in Maximal aerobic capacity (𝑉O2max), which for anyone who has ever competed in middle to long distance running knows is a key component in winning over your competitors.
You can see below in this quote from the study how drastic the improvements were for aerobic capacity.
“…this study supports the efficacy of heat acclimation as an ergogenic aid for exercise performance…Specifically, intermittent post-exercise sauna bathing on average improved 𝑉O2max by ~ 8%, running speed at 4 mmol L−1 [La−] by ~ 4%, and time to exhaustion by ~ 12%, all of which were significantly greater improvements than those exhibited by the CON group.” (3)
It is believed that exposure to a sauna elicits the production of EPOs. This leads to more bio-available oxygen in the muscles as well as a higher tolerance to the build up of lactic acid. Higher levels of red blood cells not only helps to improve the deliverance of oxygen to the muscles, but also rids the body of carbon dioxide quickly and efficiently.
Take a look at the chart below to get a visual sense for how effective the experiment was for the varsity level cross country runners: (3)
Now that you have seen the results from this study, you may be wondering how you can use a sauna to increase your own red blood cell supply.
What is the Specific Sauna Protocol to Follow To Increase Ergogenic Aid For High Performance
This particular protocol is primarily dedicated to athletes or other individuals looking to improve their performance without using synthetic EPOs. You will need to have a sauna available that will go to a fairly high heat. An infrared sauna will do the trick as well even if you do not have a traditional sauna available as your own body’s temperature will increase from the frequency of infrared heat.
You will want to begin your program about 4 weeks before your competition as the best results occurred within 3 weeks of using a sauna directly after a workout. Continue your training as normal and add a 20 minute sauna directly after your workout. During your tapering week before competition you will not use a sauna. If you do not have an upcoming competition then simply use the sauna directly after your workout for 3 weeks. You should use the sauna 3-4 times per week. After using a sauna for 3 consecutive weeks, take a break from the sauna.
The most effective way to use a sauna as an ergogenic aid is to use it intermittently. Meaning use it for 3 weeks directly after intensive workouts, and then take a break.
While this protocol is best for those looking to use a sauna to increase red blood cell availability naturally, it is not the best protocol for longevity or to support human growth hormone. The above-mentioned protocol is specifically designed for athletes looking to safely improve red blood cells, provide more oxygen to the tissues, and get rid of carbon dioxide from the system quickly.
Please work closely with your coach or trainer before using a sauna as an ergogenic aid. You will also need to increase your hydration to compensate for fluid lost during your sauna session. If you are anemic, the sauna is not necessarily a substitute for synthetic EPOs.
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