Training & Nutrition - Training Supplements pre/during/post-ride

I'm looking for insight into everyone's experience with all of the various supplements available to endurance athletes (whether novice or pro). If you believe the ads, they all work wonders. But I've never tried any of them. The only thing I use are energy drinks pre-ride and during the ride (Enervit Energy Mix) and gel packs during the ride (Enervit), and they are great for energy and hydration.

I'm not talking about the usual drinks we all use on the bike, I'm talking about the legal, performance-enhancing supplements that supposedly help with overall performance, cramps, fatigue, energy loss, etc.

Some examples: Sportlegs, EP-NO, First Endurance Optygen, E-Caps products, Hammer products, etc.

Any good results? Any bad results?

I've tried a few things. I haven't tried Optygen, though I've heard it helps. There's something called Oxyshot that is supposed to work (3 minutes per hour improvement), though never tried it and I don't think it's available in the US. Sodium phosphate works. Nothing else that I've tried seems to do anything except lighten your wallet. In the now banned category, I tried DHEA and andro years ago, neither of which did anything good.

Edit: Oh, how could I forget - caffeine works for sure. Red Bull is supposed to work even better, but I've never tried it.

But, all in all, training is 98% of it. Everything else is tiny. Light bike - tiny. Fancy eats - tiny. Training is the hammer.

i find sportlegs to work the best. I also use Endurox. But sportlegs is some rad stuff. really just have to try it to know what I mean. I know what the ingredients are so no need to follow-up with " you can make it at home" > believe me it won't work the same. I've tried a few things but this stuff rocks. it's like I can just attack and keep attacking and then do the same the next day. super rad. you can usually get it for free, little sample packs or something. but it works forme and use it now often.

If we are talking short rides, I do very little. My after work rides are usually in the 12 to 20 mile range.

However if were talking the longer rides (>35) like I do on Sundays, I have to agree with Carbonfiberboy that caffeine will work. I would take it before the ride.

During the ride you could try Biotest Surge mixed with Gatorade. Dr. John M Berardi recommended that to me. http://www.t-nation.com/readTopic.do?id=459244

When you get home, I drink a shake with lots of carbs and protein. I did this because a lot of people told me I was looking skinny by the end of the summer. I was obviously loosing muscle and fat. I started drinking Dorian Yates Pro Peptide MBF (Mass Building Formula) and I was able to keep more muscle. I also had lots of carbs. http://www.dpsnutrition.net/get_item_dr008.htm

I also take fish oils with the shake. Don’t forget food is very anabolic.

You could try Creatine, but it never did anything for me. Forget those NO2 supplements.

Don't waste your money on No2 or argenine products. I get good results with endurolyte caps and sportlegs.

I don't take anything that is particularly cycling industry specific. I take a multi-vitamin, plus glucosamine chondroitin capsules, and Grape Seed Extract, MSM and Quercetin. They all are good anti-oxidants, and promote joint health and connective tissue healing, along with other things.

I get good results with endurolyte caps and sportlegs.Do you know of any research into the efficacy of SportLegs that's not funded by SportLegs? Or have you done any repeatable trials on yourself (trainer, powermeter, HRM)? Curious. Seems like the same theory as Cytomax, which for sure is bunk. Cytomax does supply nutrition. I mean the lactate buffering thing, which doesn't seem to do anything. Not to say that taking calcium and magnesium won't help prevent cramping. Of couse it will. But increase LT and VO2max?

Supscribed for later use.

Can anyone comment on:
L-Argenine
L-Glutamine
Ornithine Alpha-Ketoglutarate

Sportlegs works. scientific data supported by my wallet has proven that when I take them I can ride stronger and the next day I can ride strong as well. without sportlegs I notice the day after a hard effort can become a problem.

Do you know of any research into the efficacy of SportLegs that's not funded by SportLegs? Or have you done any repeatable trials on yourself (trainer, powermeter, HRM)? Curious. Seems like the same theory as Cytomax, which for sure is bunk. Cytomax does supply nutrition. I mean the lactate buffering thing, which doesn't seem to do anything. Not to say that taking calcium and magnesium won't help prevent cramping. Of couse it will. But increase LT and VO2max?

I have nothing other than anecdotal evidence. I don't usually take them for a bike ride unless I know I'm going to be hammering. I save them for my triathalons, and in every single instance of using them I've hit a personal best and still been able to walk afterwards. The days I forget them just aren't the same. I don't believe that it will increase vo2max at all - my heartrate data does not seem to support this, but there does seem to be something to elevating blood lactate levels, because I climb much better and feel less burn, and it goes away faster when I'm on the sauce, as ti were :).

It's worth trying a bottle out for yourself, for sure.

Can anyone comment on:
L-Argenine
L-Glutamine
Ornithine Alpha-Ketoglutarate

Glutamine is a definate worthy supplement everyday, even when you don't ride.

It's worth trying a bottle out for yourself, for sure.I know I'll hate myself for encouraging them, but I think I will.

EPO for Wussy (http://www.bikeforums.net/showthread.php?t=292312)