It depends on where you need endurance. If your hand tires and aches then it is part technique, for the reality is you should feel this in your forearm....not your hand. Yes your hand will tire, but not really hurt. The 'pain' in your forearm is more of a burning feeling rather than pain, and will go after a minute or twos pause. This is caused by the build up of lactic acid in the muscle and the reason we tire is to slow down the production of lactic acid and allow the muscle to clear it via the bloodstream.
So for endurance what you need is 'food for the muscles' in the hands and arms. Since using the hands extensively does not raise the heart rate, so increase the blood flow to the muscles bringing them much needed energy then the energy to fuel the muscle must come from somewhere else. In other word you do not get out of breath using your hands so it is not an aerobic use, it is an anaerobic use.
So lots of water, stay hydrated, not with energy drinks, energy drinks are an instant short lived boost what we need is good long term slow release foods. All that means is food that releases a steady stream of energy over time, not a big short term boost, that frankly when used will see us crave another one....eventually. They are good for a top up but not for the source of the energy.
To function properly, in life as well as in playing,we all need energy. Our fuel comes from a combinations of the quality of our breathing and the food we eat, but not all foods are the energy rich sources we need. Remember in playing, there is a certain mental stress that happens, it may not be visible or we may not even be aware of it, but it is there. The body prepares for the coming task in many ways from anxiety, nervousness etc, to elation and joy. On stage we perspire more than normal, especially forces perspiration as under heavy lights. This drains our energy, it drains our body of much needed salts and minerals, so it is no wonder that sometimes we suffer fatigue.
Fatigue, lethargy and depression can occur due to deficient energy in the body and low blood sugar levels. Excess energy intake, because we normally play at nights if way to much may induce restless or broken sleep, which again adds to the problems. So having a good balanced diet makes it easier, as does eating the correct foods in the correct amounts before playing. So rather than a burger and a few beers try and find better foods to help give a balanced source of energy.
Vegetables –
Green Vegetables contain vitamins and minerals including vitamin B, magnesium and iron. E.g. Sprouts, Broccoli, Asparagus, and Spinach. Other vegetables also give you an energy boost. Carrots, potatoes and other vegetables are full of vitamins and nutrients and they can raise your blood sugar because they are digested and quickly absorbed in the bloodstream. These energy-giving foods are good for you and contain such vitamins as Vitamin A, Vitamin C, folic acid and potassium. Green Parsley leaves have lots of vitamin C and boosts cell regeneration helping the body get more energy, chewing on them will help reduce breath orders as it has great neutralising chemicals in it.....it will help with things like 'garlic breath, smokers or beer breath'.
Eggs –
Eggs are a great source of energy, and supply a high amount of protein. Protein is vital in almost every bodily function, and most people experience better energy levels when consuming a good source of protein at every meal. Eggs are considered a complete protein.
Cereals –
Cereals such as Shredded Wheat, Corn Flakes or oatmeal are great foods that can give you a lift. These cereals tend to be digested slowly so they give an extended release, and help to keep your blood sugar level stable. Adding fresh fruit to the mix will also provide a steady release of glucose, keeping your body fueled and your brain alert throughout the day. Oats are the best head start you can give your body every day! Oats are low on the glycemic index as they contain a lot of fiber, which means that your body gets a steady stream of energy. They also contain energizing and stress-reducing B vitamins that help to break down carbohydrates into usable energy.
Fruits –
Fruits are a food group that guarantees an energy intake due to the fructose level and the vitamins they all carry, particularly Vitamin C. The most energizing fruit are grapes, peaches and citrus fruit due to their high fructose content, as well as bananas, watermelon, oranges, mangoes, dates, pineapple, cranberries and papaya.
Seeds –
Most of the seeds such as sunflower and pumpkin are very rich in proteins and minerals and their presence in a person’s nutrition is an important source of energy. They are also a source of magnesium and iron. The polyunsaturated fats they contain are benefit for the cardiovascular system and help the blood flow to the heart and brain.
Nuts –
All nuts from peanuts to pistachio are an excellent source of minerals with a high nutrition factor. They contain vitamins A, B and E, potassium, calcium, magnesium, phosphorus and iron. They fight against anemia and bring the body durable energy.
Fruit smoothies and shakes –
The smart combination of fruit juice and milk is always a source of energy. The combination of vitamins and calcium increases the body’s energetic potential and it is also a very refreshing helping hand when you get extra tired while working.
Green tea –
Green Tea is a source of antioxidants and an important resource of energy for the entire body.
Honey –
a fantastic source of energy
Beans and lentils-
These are a great source of potassium and carbohydrates. Lentils are a great source of both carbohydrate and protein. They are also high in B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils are also low in fat and calories.
So in short help your body and give your muscles a chance to work at full potential. One of the reasons for pain, cramp, tiredness, is your bodies way of reducing the stress it is coming under through lack of energy. So to prevent damage and injury, it will slow down the use to ease the person away from that level of use, or introduce pain to stop the use immediately if it feels damage will occur. So in short you body will protect itself from you, what you have to do is listen to it and learn to maximise those shut down levels.
Warm ups and stretches before and after use will always help, and over three sets you have breaks, use then to re- hydrate and replace lost energy, minerals and salts. For some basic info on the difference between building endurance and speed follow the link.
Any questions this post has raised, please post here and I will try and answer them if I can.
Fergie Fulton
building endurance 
