What are you favorite or must have supplements

[mjohn]

I am fairy new to the form, but it seem like a lot of good info to be found here so I thought I would throw this out.

What supplements do you use or have you used that worked the best? I know we will get a ton of different answers, but I would like to see if any get more votes than other.

Here is what I used and are on my must use list.

NO-Explode by BSN-
Nothing gives me a energy burst like this stuff. I have tried a lot of different NO (Nitrous Oxide inhibitors) products and this stuff is great. It is a must before any workout or ride. It will make me jittery if I take it and don’t ride or workout.

Sports Legs
I thought they were a gimmick until I tried them. But when taken as directed, 5 before you start and 5 every 2 ½ hrs, my leg burn due to lactic acid build up is cut by at least 80% I use these on any ride that I know I will ride hard for over 3 hrs.

Hammer Gel and Sustained Energy mixture.
This recipe was give to me by a friend who does Ironmans.
In one of the small Hammer Gel squeeze bottles, I fill it ½ full of Hammer Gel and add 3 teaspoons of Sustained Energy top off with water ad shake up. Take a shot (1/4 bottle )about every hr. Since using this concoction I have never bonked. ( knock on wood ).

Beverly International Glutamine Select with BCAAs
The best Glutamine I have ever used. 2 scoops in a bottle to sip during training and 1 scoope in 8oz of water as a recovery drink.

These 4 are my staples and continue to try others, but for now these are the what work the best for me.

What are yours??????

[J.W.]

Personally i prefer MRI products (exspensive yes, but actually researched). I stay way clear of any BSN products.

MRI NO2 (stopped taking it because the pump was too much...it HURT..)
MRI CE2 (best creatine i have ever taken)
ON 100% Whey
Cytosports Cytomax

[ride26fast]

i have been thinking about taking the NO-Explode, some of the guys i ride with say they take it and i have read about it online a little bit, but is it so different from taking some GU or Carb Boom(what I usually have).

[andre nickatina]

Fish oil, helps keep my knees lubed up. Good for the brain and about a million other things too.

MSM+Glucosamine if my knees start acting up.

Whey protein isolate. And that's about it. I keep it simple.

After reading the active ingredients to SportsLegs, I'm fairly positive I could get the exact same nutrition by eating a salad and exposing my skin to the sun.

[Machka]

I am a huge fan of a very effective supplement called "real food".

But if you want further info on supplements, do a search in this forum on "supplements". You'll come up with pages and pages asking the same question you've just asked.

[Telix]

I am a huge fan of a very effective supplement called "real food".

I hate this attitude so damn much. There is a difference between supplementing and eating. No one takes a pile of pills and says they are eating right. On the same note, no one can get the quantities needed of certain scientifically studied substances through real food.

That being said, some cheap and proven supplements that I think any cyclist should be taking:
- Creatine Monohydrate - absolutely proven and dirt-cheap way to increase your levels of ATP - 5g a day
- Beta Alanine - proven and dirt-cheap way to increase your bodies carnosine levels - take 4-6g a day
- Bulk maltodextrin - use for preworkout energy if you need a small liquid meal, mix with whey protein islolate for recovery drinks, make your own gel if you are hardcore
- Bulk whey protein isolate - for recovery drinks or use in a long ride

[SSP]

L-Glutamine (but, only in a recovery drink, never before a ride or race).

It seems to really help a LOT with muscle recovery - I'm hardly ever sore after rides, runs, or races since I've started using it.

5-10 grams in my post-exercise recovery drink, and another 5-10 grams just before bed, and I'm good to go the next day.

[jacob.]

Whey protein before resistance workouts (pushups, pullups, weights) and thats it.

[Creakyknees]

+1 for Fish Oil. Definitely helps my creaky knees.

Some kind of on the bike food or drink is good for rides 2 hrs +. Maybe a shorter one, depending.

I do b complexes and a multi every now and then.

I have no idea if any of this makes a difference, except that I'm pretty sure the Fish Oil helps the knees.

Things that I am absolutely positive make a difference: sleep, full recovery between highly intense workouts, and a generally healthy diet.

[Jarery]

I hate this attitude so damn much. There is a difference between supplementing and eating. No one takes a pile of pills and says they are eating right. On the same note, no one can get the quantities needed of certain scientifically studied substances through real food.


This attitude coincides with ones goals in regards to fitness and the extents they are willing to go to achieve them. If someones goal does not include competition, they may not give a rats ass about their levels of "certain scientifically studied substances".

Myself i am not interested in taking 20 pills a day, I have a hard enough time taking the half a dozen that I do consider worth taking. That and most suppliments seem to be so overpriced that you would think pharmaceutical companies were out to try to be the richest companies in the world....oh wait......

[aham23]

i like real food too! :)

however, Glucosamine has really helped me recover from some nagging knee pain left over from the 07 Chicago Marathon.

as for cycling i love Hammer Nutrition. I use the Gels, HEED, & RECOVERITE. great stuff. later.

[Machka]

I hate this attitude so damn much. There is a difference between supplementing and eating. No one takes a pile of pills and says they are eating right. On the same note, no one can get the quantities needed of certain scientifically studied substances through real food.

That being said, some cheap and proven supplements that I think any cyclist should be taking:
- Creatine Monohydrate - absolutely proven and dirt-cheap way to increase your levels of ATP - 5g a day
- Beta Alanine - proven and dirt-cheap way to increase your bodies carnosine levels - take 4-6g a day
- Bulk maltodextrin - use for preworkout energy if you need a small liquid meal, mix with whey protein islolate for recovery drinks, make your own gel if you are hardcore
- Bulk whey protein isolate - for recovery drinks or use in a long ride

And I don't like the attitude that we "need" to pay big money for things that end up in our bodily waste products. But hey, I guess someone is getting rich off of all those who want to spend the big money on this stuff. Ah, the power of advertizing!

I don't know about you, but I can get all the vitamins and minerals I need through real food.

[Asian Sensation]

http://www.runnersweb.com/running/images/epo_testing.jpg
works for me

[J.W.]

$20.00 for a month supply of protein isnt that much to me, and no it just doesnt go down the toilet. It works, at least it does for me. I have lifted with and without, i make MUCH MORE GAINS (strength and mass) with whey protein supplementation than without. I have had the same results from creatine and beta alanine.

Thats what i'm abooot.

[Spokes man]

Real food. Real, good food, not fast, fried food. If everything on your plate is fried and brown, you're killing yourself.

Fruit, grains, veggies, some meat, dairy.

Sad that it's become a foreign concept.

It works.

[LifeIsSuffering]

I take 12-15 grams of fish oil per day.

Some may call this excessive. I don't care. How my joints feel is more important than the opinions of others. To get this quantity and quality - very low mercury content - by ingesting fish would not be practical. Sure, one can probably acquire salmon from some pristine area caught by a guy named Sven and cleaned by his virgin daughters as they sing with the voice of angels. But that kind of money should go to my mortgage. And even I, who love seafood, do not want to eat fish every single day.

Glucosamine/chondroitin is another supplement I take daily. I'm not aware of any food that has concentrated amounts. Again, it's a matter of pragmatics over dogma. Those who advocate a food-only philosophy are well advised to remember that not all of us are so fortunate.

Yes, the market is filled with hope-in-a-bottle. And even those that have stood the test of time (such as creatine) are not needed by everyone.

However, as long as one takes care of the fundamentals (sleep, sound diet, etc.) certain supplements have a place.

[gkb]

cheap whey (i have trouble eating enough)
powdered milk (ditto, + real milk always tastes spoiled to me)
fish oil
multivitamin (mostly think this just creates expensive urine, but my grandpa yells at me about them)

[UmneyDurak]

Low fat chocolate milk.

[Porter20]

I am a huge fan of Cytomax. It is great on the bike & I think makes a super recovery drink. I can really feel the difference when I drink 16 to 24 oz of it after a ride (in addition to some protein - real food; Cheeseburger, Fish, something). I also use Gu Packets, Clif Shots & homemade trailmix. I like bananas too, but rarely carry them on the bike.

[Smallguy]

I've probably tired most supplements over the last 10 years with begin into bodybuilding for a lot of it

honestly the only stuff I've treid that works is

whey Protien
Creatine mono-hydrate
glutamine

that being said the only supple,nt I take reguarly is Whey

[bac]

I do choc Milk after a ride. I also make sure to do quality carbs and protein in between. If you choose your diet well, there is no real need for anything else.

... Brad

[FatguyRacer]

Androgel, Optygen, Water & Beer.

[JeffS]

And I don't like the attitude that we "need" to pay big money for things that end up in our bodily waste products. But hey, I guess someone is getting rich off of all those who want to spend the big money on this stuff. Ah, the power of advertizing!

I don't know about you, but I can get all the vitamins and minerals I need through real food.

So what brought some of you (who don't take supplements) to a supplement thread in the training forum?

[fhalstead1106]

So what brought some of you (who don't take supplements) to a supplement thread in the training forum?

It is so they can enlighten us with there holier than thou attitude.

[Carbonfiberboy]

I have long considered supplementing with animal flesh products, but so far have rejected their use. The natural way to supplement with such products has always been to run them down and kill them with a stone knife. I just don't think I could do that, although as endurance athletes we are specially trained for that pursuit. Since I don't seem to be able to get enough protein naturally, I've fallen back on whey protein, which comes UPS. So much simpler.

I just hope they don't feed dairy cows soybeans, corn, or other products which can be used to make ethanol.

[dolcegirl]

I have been on the Isagenix (http://isalife.net/)Total health and wellness system for a couple of years now. I stopped taking it for a while to save money and noticed a difference and ended up starting again. Especially since after calculating cost, I found, it provides breakfast in the form of an organic protein shake and supplements for around $5 a day.

I also like the Young Living programs, but not as much as I like the Isagenix stuff, I think Isagenix better suits an active lifestyle more so than just cleansing benefits. I use both depending on what my purpose is.

Also if my supplements do not provide it, I like to supplement with Chromium Picolinate.

[SSP]

So what brought some of you (who don't take supplements) to a supplement thread in the training forum?

It is so they can enlighten us with there holier than thou attitude.

Before you folks go dissing Machka, I suggest you read her blog - with her cycling bonafides (including many long distance randonee's), her opinions and comments should be listened to and not disparaged.


That said, I disagree with her on the issue of supplements vs. real food...but not because supplements are so much better, or real food doesn't work. It has to do with the type of effort involved - Machka's riding is mostly extremely long distances at very low levels of intensity. For that style of riding, performance is not as important as endurance. In that environment, real food works, and supplements could be considered optional.

But, for high intensity riding and racing, I'm of the opinion that supplements can be useful, and help provide a performance "edge".

[dolcegirl]

I do choc Milk after a ride. I also make sure to do quality carbs and protein in between. If you choose your diet well, there is no real need for anything else.

... Brad

I disagree. Modern farming or conventional farming practices of today deplete and destroy the soil of its nutrients, therefore, the food that is grown there is also nutrient deficient.

[SSP]

I disagree. Modern farming or conventional farming practices of today deplete and destroy the soil of its nutrients, therefore, the food that is grown there is also nutrient deficient.

I've heard that theory before...typically it's espoused by companies selling supplements.

Do you have any proof to back up that claim? For example, links to independent scientific research showing that modern foods have less vitamins/minerals than in the past?

[George]

I was at the LBS and the guy gave me a couple packets of Hammer Gel and I tried one today. All I can say is wow, that stuff really worked for me. I took it about 10 minutes before leaving on my 30 mile ride and I believe I could have gone more. The wind was 17 gusting to 28 and I made the trip in 2 hours. It may not work for everyone, but I know I'm going to buy some more.

[UmneyDurak]

I was at the LBS and the guy gave me a couple packets of Hammer Gel and I tried one today. All I can say is wow, that stuff really worked for me. I took it about 10 minutes before leaving on my 30 mile ride and I believe I could have gone more. The wind was 17 gusting to 28 and I made the trip in 2 hours. It may not work for everyone, but I know I'm going to buy some more.

Gels are not these magical pills that make you faster. They are a mix of carbs, and some minerals in a convenient to carry package. They will keep a person from hitting the wall on high intensity rides, but they won't make a rider faster. For example I take them during hill repeats. Since they are pretty much anaerobic. For longer endurance rides (3+h) I prefer something that is digested more slowly, like cliff bars. Although sometime I just take one gel for the last hour, and just have GU2O in the bottles. That being said placebo effect is a powerful thing... Anyway I think I am hijacking the post. :)

[Univega]

Androgel, Optygen, Water & Beer.

I agree with everything except the Optygen and water. :)

[J.W.]

Before you folks go dissing Machka, I suggest you read her blog - with her cycling bonafides (including many long distance randonee's), her opinions and comments should be listened to and not disparaged.


That said, I disagree with her on the issue of supplements vs. real food...but not because supplements are so much better, or real food doesn't work. It has to do with the type of effort involved - Machka's riding is mostly extremely long distances at very low levels of intensity. For that style of riding, performance is not as important as endurance. In that environment, real food works, and supplements could be considered optional.

But, for high intensity riding and racing, I'm of the opinion that supplements can be useful, and help provide a performance "edge".

Hell i could eat cheese fries and drink beer all day and ride 120 miles at 7mph. The fact is, if you are a fit athlete it is going to be really hard and EXSPENSIVE to get everything you need from "real" food. Nobody is saying to only eat whey and pop pills, yes a balanced diet is needed but isnt the end all.

[LifeIsSuffering]

Before you folks go dissing Machka, I suggest you read her blog - with her cycling bonafides (including many long distance randonee's), her opinions and comments should be listened to and not disparaged.


That said, I disagree with her on the issue of supplements vs. real food...but not because supplements are so much better, or real food doesn't work. It has to do with the type of effort involved - Machka's riding is mostly extremely long distances at very low levels of intensity. For that style of riding, performance is not as important as endurance. In that environment, real food works, and supplements could be considered optional.

But, for high intensity riding and racing, I'm of the opinion that supplements can be useful, and help provide a performance "edge".

Agreed. However, I need to state supplements can be used to improve the quality of life and not just performance. Hence, my comment to another member below.

I do choc Milk after a ride. I also make sure to do quality carbs and protein in between. If you choose your diet well, there is no real need for anything else.

... Brad

Then I envy you. You don't need fish oil and glucosamine for achy joints.

Like I stated before, for me to acquire fish oil with very low mercury content from eating fish daily is simply not practical.

Yes, for me glucosamine works. And yes, the body produces a certain amount. Yet, in order for me feel better, I have to supplement. And, no, I won't be consuming lobster shells and animal connective tissue (the currently known source of chitin, from which it is made).

Pragmatics over dogma. I prefer traveling somewhere along the middle of the road; on either extreme you have gutters.

[SSP]

Agreed. However, I need to state supplements can be used to improve the quality of life and not just performance. Hence, my comment to another member below.



Then I envy you. You don't need fish oil and glucosamine for achy joints.

Like I stated before, for me to acquire fish oil with very low mercury content from eating fish daily is simply not practical.

Yes, for me glucosamine works. And yes, the body produces a certain amount. Yet, in order for me feel better, I have to supplement. And, no, I won't be consuming lobster shells and animal connective tissue (the currently known source of chitin, from which it is made).

Pragmatics over dogma. I prefer traveling somewhere along the middle of the road; on either extreme you have gutters.

You raise some really good points...especially as we age, supplements can help relieve a variety of chronic conditions, and help to keep us in the saddle and training.

Last fall, I started having signficant pain near my left ankle after I ran (and won!) a 10K running race. I thought it was another stress fracture (I'd had one before), but X-rays were negative. After 3 months of on-again/off-again pain, my girlfriend suggested I try glucosamine/chondroitin. The pain went away within a week, and has not returned....it's now part of my daily supplement regimen.

[FXjohn]

I disagree. Modern farming or conventional farming practices of today deplete and destroy the soil of its nutrients, therefore, the food that is grown there is also nutrient deficient.

is that something you're parroting or can you PROVE what you're alledging here??

[FXjohn]

Yes, for me glucosamine works.

it's a placebo effect.

[SSP]

it's a placebo effect.

Not according to many studies (http://en.wikipedia.org/wiki/Glucosamine).

Some studies have found glucosamine ineffective, but others have found it to be quite useful.

[FXjohn]

blindly taking it for an ache or pain is likely to be simply a placebo effect. Do you have Osteoarthritis?
You could have arrived at your same conclusion if Icy Hot relieved your pain.


Dear Dr. Krant,

I would like to know if the supplements glucosamine and chondroitan sulfate are worth trying for osteoarthritis. I've heard of many people who have been helped. Do these supplements really work? Are they safe?

Glucosamine and chondroitan have been the subject of extensive interest in the medical community for some years. As far back as 2000, meta-analysis in JAMA found considerable variation, with inflated estimates of benefit from multiple studies (17 placebo-controlled clinical trials) of glucosamine and chondroitan. More recent data from the New England Journal of Medicine did not demonstrate benefit, although many users are convinced of the therapeutic efficacy (and potential for sparing non-steroidal use) of these neutraceuticals. At the very least, 1.5 grams of glucosamine are required for a minimum of 1 month (500 mg three times a day are recommended by manufacturers) before benefit can be assessed.

In my practice, glucosamine is suggested as a potential osteoarthritis treatment option in patients who are reluctant to take non-steroidals on a daily basis, and have mild disease activity which does not require articular injection or joint replacement. Although anecdotal data supports the use of glucosamine (ask any patient who uses it), careful analysis of trial data does not support its use. Remember to speak to your physician about your particular situation prior to trying them.

http://www.healthcentral.com/osteoarthritis/c/75/7916/expert-work/

[George]

You raise some really good points...especially as we age, supplements can help relieve a variety of chronic conditions, and help to keep us in the saddle and training.

Last fall, I started having signficant pain near my left ankle after I ran (and won!) a 10K running race. I thought it was another stress fracture (I'd had one before), but X-rays were negative. After 3 months of on-again/off-again pain, my girlfriend suggested I try glucosamine/chondroitin. The pain went away within a week, and has not returned....it's now part of my daily supplement regimen.

+1, I've been on it for about 8 months now and I wouldn't be riding a bike if it didn't work.

[Someday_RN]

blindly taking it for an ache or pain is likely to be simply a placebo effect. Do you have Osteoarthritis?
You could have arrived at your same conclusion if Icy Hot relieved your pain.


Dear Dr. Krant,

I would like to know if the supplements glucosamine and chondroitan sulfate are worth trying for osteoarthritis. I've heard of many people who have been helped. Do these supplements really work? Are they safe?

Glucosamine and chondroitan have been the subject of extensive interest in the medical community for some years. As far back as 2000, meta-analysis in JAMA found considerable variation, with inflated estimates of benefit from multiple studies (17 placebo-controlled clinical trials) of glucosamine and chondroitan. More recent data from the New England Journal of Medicine did not demonstrate benefit, although many users are convinced of the therapeutic efficacy (and potential for sparing non-steroidal use) of these neutraceuticals. At the very least, 1.5 grams of glucosamine are required for a minimum of 1 month (500 mg three times a day are recommended by manufacturers) before benefit can be assessed.

In my practice, glucosamine is suggested as a potential osteoarthritis treatment option in patients who are reluctant to take non-steroidals on a daily basis, and have mild disease activity which does not require articular injection or joint replacement. Although anecdotal data supports the use of glucosamine (ask any patient who uses it), careful analysis of trial data does not support its use. Remember to speak to your physician about your particular situation prior to trying them.

http://www.healthcentral.com/osteoarthritis/c/75/7916/expert-work/



Have you taken the time to read the meta analysis that Dr. Krant is referring to or are you parroting something that you heard?

[FXjohn]

Have you taken the time to read the meta analysis that Dr. Krant is referring to or are you parroting something that you heard?

did you have a point or does polly want a cracker?

"Although anecdotal data supports the use of glucosamine (ask any patient who uses it), careful analysis of trial data does not support its use"

my analysis is that it is like any other supplement sold that makes people rich and sells people on the fact that they feel better.

coral calcium, anyone?

[Someday_RN]

did you have a point or does polly want a cracker?

"Although anecdotal data supports the use of glucosamine (ask any patient who uses it), careful analysis of trial data does not support its use"

my analysis is that it is like any other supplement sold that makes people rich and sells people on the fact that they feel better.

coral calcium, anyone?


Have a cracker then you deserve it.

[FXjohn]

Have a cracker then you deserve it.

in other words you can't support the willy nilly use and miracle cure effect of glucosamine.
thanks for clearing that up.

I summed up what I think about it using my own words. you seem at a loss.

do you believe this also?

"squaaawk"

"" Modern farming or conventional farming practices of today deplete and destroy the soil of its nutrients, therefore, the food that is grown there is also nutrient deficient.""

[late]

in other words you can't support the willy nilly use and miracle cure effect of glucosamine.
thanks for clearing that up.

One of the things I noted was the few bits of research I noticed did not use the sulfate. So... why investigate and use a less potent form? I suspect at least some of those studies were designed to make glucosamine look bad.

Being a cheap guy I have gone without it for a while; several times. Each time the joints don't feel so good.

Do you know of any studies that took samples from inside a joint to see if there were changes ( IOW, was there something truly definitve...)

Lastly, one thing sticks in my mind. A statistician went over heart research and the field changed overnnight. Docs do a lot of good work. They make plenty of mistakes as well, and sometimes they are paid to make them.

[FXjohn]

Being a cheap guy I have gone without it for a while; several times. Each time the joints don't feel so good.

.

I wonder how they would have felt if you were taking sugar pills instead of what you thought is a magic drug that regrows your joints.
just asking the question.

[vXhanz]

Barlean's fish oil (5-15g a day)
Greens+ (1/2 tbsp a day)
Biotest Surge
Biotest Metabolic Drive
Multi-Vitamin

[late]

I do the usual things old farts do... you know, a multi and glucosamine.

My favorite is Zyflamend; which is a blend natural anti-inflammatory herbs.

Been fooling around with antioxidants.

[late]

I wonder how they would have felt if you were taking sugar pills instead of what you thought is a magic drug that regrows your joints.
just asking the question.

So you matched my false negative conjecture with a false positive one.

Big whoop.

Sounds like no one has spent the bucks to nail it down.

[FXjohn]

I just get a little skeptical when the latest bee pollen or coral calcium makes the rounds.
I feel best when one meal a day is a big raw salad with flaxseed oil.