Supplements

[snedden9485]

I have been speaking to a supplement guy (he has degrees in that area etc, PhD i think). Anyway im looking at starting to use some supplements for my cycling. He is recommending me a recovery drink with equal parts of Whey protein isolate, maltodextrin and dextrose. This should give me a decent hit of protein and carbs following rides to help with recovery. I am training fairly hard, with around 5 days a week on the bike, with a fair amount of solid training. I do have a good diet with decent levels of veg etc.

He is also suggesting possibly using creatine, only around 3grams per day and see how it goes for a month. The protein he is recommending is very high in BCAA's.

Any advice re this? I know alot of guys use the protein, but i havent heard much of creatine for cycling etc, mainly for weight training.

[lemmiwinks]

I did a bit of reading on this recently and the consensus was that creatine wasn't beneficial for muscle endurance. There were a few studies out there on it, not just forum conjecture.

[snedden9485]

He seemed to think it may be beneficial for sprinting....

[TheSkyMovesSideways]

I'm guessing he neglected to mention the most common side effect of creatine use - significant weight gain due to increased water storage within the muscles. Having an extra couple of kilos of dead weight inside you isn't going to help your sprinting performance.

http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&artid=155510

(And if you really want to scare yourself, try putting a dollar value on that extra 2kg of weight by figuring out how much it'd cost for a bike that's 2kg lighter!)

As for protein, I'm of the opinion that the only difference between the cheap stuff and the expensive stuff is marketing. I'd just find one that tastes good and is reasonably priced, and if you want carbs with it, add some sustagen.

[tripstobaltimore]

I'm starting to go off the protein post ride. It's pretty common knowledge that (unless you're a strict vegetarian) you get enough protein from your regular diet. I haven't been taking any protein post ride recently (I used to have a shake after a longer or harder workout) and I haven't had any noticeable difference.

It may be worthwhile trying it out over a course of time, seeing if you do see a difference (that's not just placebo!).

[lemmiwinks]

He seemed to think it may be beneficial for sprinting....

IIRC the studies I read indicated about 7 seconds of benefit. That's probably longer than my "sprints" last for but I decided it wasn't worth the effort

[Wayfarer]

I'm starting to go off the protein post ride. It's pretty common knowledge that (unless you're a strict vegetarian) you get enough protein from your regular diet. I haven't been taking any protein post ride recently (I used to have a shake after a longer or harder workout) and I haven't had any noticeable difference.

It may be worthwhile trying it out over a course of time, seeing if you do see a difference (that's not just placebo!).

the difference you dont notice may well be in your recovery.

the only way you'll adapt to training stresses is if you consume simple carbohydrates (sugar) immediately after exercise. Creatine seems like a silly idea..

[tripstobaltimore]

I'm starting to go off the protein post ride. It's pretty common knowledge that (unless you're a strict vegetarian) you get enough protein from your regular diet. I haven't been taking any protein post ride recently (I used to have a shake after a longer or harder workout) and I haven't had any noticeable difference.

It may be worthwhile trying it out over a course of time, seeing if you do see a difference (that's not just placebo!).

the difference you dont notice may well be in your recovery.

the only way you'll adapt to training stresses is if you consume simple carbohydrates (sugar) immediately after exercise. Creatine seems like a silly idea..

I don't really understand what you are saying... I haven't noticed any difference in my recovery.

[Burt 'Pigeon Racer' Jones]

He is recommending me a recovery drink with equal parts of Whey protein isolate, maltodextrin and dextrose. This should give me a decent hit of protein and carbs following rides to help with recovery.

I'm drinking something right now that has a lot of these ingredients in it.

It's called Beer!

[Wayfarer]

well basically, proteins which help in recovery are best absorbed just after exercise its most probably not even a noticable difference, but if it keeps me riding for the next thirty years, and safe from microtrauma, then i'm there..

[tripstobaltimore]

well basically, proteins which help in recovery are best absorbed just after exercise its most probably not even a noticable difference, but if it keeps me riding for the next thirty years, and safe from microtrauma, then i'm there..

ah ok I get you know. So maybe I should get back on it

so expensive though.

[Wayfarer]

do you fancy a good steak?

[toolonglegs]

no steak for me...does a vegie patie count ...smash rebuild resmash recover dot dot dot...

[snedden9485]

no steak for me...does a vegie patie count ...smash rebuild resmash recover dot dot dot...

You seem pretty wise TLL, do you use any supplements in your training?

[tripstobaltimore]

do you fancy a good steak?

I'd be surprised if a steak was actually cheaper these days!!

[snedden9485]

Well here is something i have found after doing a hard ride yday (160 km (AT) 31 km.h on dead roads). I came home and had a half baked protein shake, just milk and a few raw eggs (iv run outa protein). Today i feel SORE. Normally i feel ok after a big ride if i get the protein and carbs into me, but i feel sore today, well more sore than normal. Not sure if its the protein or just a hard day

[Wayfarer]

Well here is something i have found after doing a hard ride yday (160 km (AT) 31 km.h on dead roads). I came home and had a half baked protein shake, just milk and a few raw eggs (iv run outa protein). Today i feel SORE. Normally i feel ok after a big ride if i get the protein and carbs into me, but i feel sore today, well more sore than normal. Not sure if its the protein or just a hard day

sometimes if you take in too much protein, that can happen.. you might even have felt cramps.

[MattS77]

I have been speaking to a supplement guy (he has degrees in that area etc, PhD i think). Anyway im looking at starting to use some supplements for my cycling. He is recommending me a recovery drink with equal parts of Whey protein isolate, maltodextrin and dextrose. This should give me a decent hit of protein and carbs following rides to help with recovery. I am training fairly hard, with around 5 days a week on the bike, with a fair amount of solid training. I do have a good diet with decent levels of veg etc.

He is also suggesting possibly using creatine, only around 3grams per day and see how it goes for a month. The protein he is recommending is very high in BCAA's.

Any advice re this? I know alot of guys use the protein, but i havent heard much of creatine for cycling etc, mainly for weight training.

Having a background in bodybuilding, the whey + maltodextrine and dextrose is your standard post work out drink after a weights session. Don't know how much you weigh but 30-40g of each is what you should be adding. Scull half the drink immediately after your session, rest for 15 minutes and then sip the rest for 45mins. This helps to make sure your body absorbs the most it can because taking 80g of the fastest absorbing carbs at once is too much for the body to absorb at once. Of course if you don't have time to taper it for 45mins...hell just drink it all like I do

[james99]

re the creatine- if you load properly it can increase water retention and thus increase body weight( increase 2kg).... i have read though that it will help in the sprint aspects of endurance events... as a side a chocolate milkshake is a pretty good recovery drink if you get bored with the protein powders

[toolonglegs]

Does anyone use COQ-10?...i have been told to try a 400mg per day stack.Can't hurt so will give it a go.
....oh no CERA is next.... .

[Chuck]

....oh no CERA is next.... .

[twizzle]

....oh no CERA is next.... .

What? Not trying Beetroot juice first?

[toolonglegs]

....oh no CERA is next.... .

What? Not trying Beetroot juice first?

Nah...I eat beetroot most days anyway..so don't think it will do much extra.

[Alex Simmons/RST]

Does anyone use COQ-10?...i have been told to try a 400mg per day stack.Can't hurt so will give it a go.
....oh no CERA is next.... .

Good for lightening wallets I suspect.

Classified by the AIS as a Group C Substance (little proof of benefit):
http://www.ausport.gov.au/ais/nutrition ... ifications

[toolonglegs]

Does anyone use COQ-10?...i have been told to try a 400mg per day stack.Can't hurt so will give it a go.
....oh no CERA is next.... .

Good for lightening wallets I suspect.

Classified by the AIS as a Group C Substance (little proof of benefit):
http://www.ausport.gov.au/ais/nutrition ... ifications

yeah i have tried it before as well without much luck...but talking to a guy who swears by it i will try one more time....400mg per day is probably 4 to 8 times more than i tried last time!.Can't hurt.