Road Cycling - Energy Boosters, Recovery Ect.

Hi.. I try to eat healthy, and before rides I usually eat rice, pasta, ect. loading the Carbs... I am wondering what is a good thing to use for like everyday supplements... Such as like powder mix for drinks or tablets that help to speed up muslce recover.. I can't use things that you have to swallow like pills, anybody know of cheweble supplements.. Also what type of gel is best to use? Thanks, Ryan

Out of curiosity why can't you swallow pills? What I've found to work for me is a good multivitamin in the morning and again before bed, a calcium/magneisum supplement, BCAA's, a protein mix (I prefer optimum whey ... but i'm a firm believer that you should stay away from soy protein isolates and concentrates, so read the label) and a healthy diet ... also, a lot of protein supplements have BCAA's in the mix so like I said, read the labels.

Well its not an actully problem like with my throat, Its a "fear".. I once swallowed one the wrong way and it kinda got stuck, since then I just can't like out of fear. You would be surprised how many people can't. Im sure i'll get over it at some point. Im only 15 so it could be a childhood thing i'll grow out of.

I used to sortof have that same fear. Just out of curiostiy, have you ever tried putting the liquid in your mouth first? That's what I did to make it easier, just get a mouthful of water so your cheeks are nearly bursting, stick the pill in and then swallow the water in a big gulp, you don't even feel the pill, it's kinda cool. And being able to swallow pills makes taking supplements a lot easier ;)

Well, I can see that as a valid reason to be scared. Choking on stuff is no fun.

I use the cytomax pre-ride drink and I usually drink cytomax/gatorage/accelerade/etc. on my rides. I also eat pasta, bananas, bread etc.

I prefer optimum whey ... but i'm a firm believer that you should stay away from soy protein isolates and concentrates, so read the label)

So what's so bad about Soy protein isolates? This is what I take after a long ride.

What is wrong with Soy Isolates?

I know soy protein comes in several different forms. Therefore, I try to consume soy in its purest form (i.e. tofu, edamame, ...). I've been a VEGAN for a little over a year and have been able to decrease my body fat content while increasing my muscle mass. All this translates into more SPEED on the bike!

:eek:

Ed

Recent research suggests soy mitigates the damage male hormones do. Like baldness. Been using it for 20 years.

Yes soy does have it's benefits, here are some of it's "side effects" so to speak.

Cancer- The Japanese and Asian populations have high rates of thyroid, stomach, esophagus, liver, and pancreatic cancer and are the largest consumers of soy. While "researchers" will brag about the low incidences of heart disease with eastern diets, they fail to share that soybeans conatain hemagglutinin, a substance that causes red blood cells to clump together. Distance athletes better toss the Cliff Bars and Powerbar Harvest bars to the curb. Add the fact that genistein may not be the best for women with a history of breast cancer, why they hype?

"In summary, genistein can act as an estrogen agonist in vivo and in vitro, resulting in the proliferation of cultured human breast cancer cells (MCF-7) and the induction of pS2 gene expression. Here we present new information that dietary genistein stimulates mammary gland growth and enhances the growth of MCF-7 cell tumors.."

Estrogenic effects of genistein on the growth of estrogen receptor-positive human breast cancer (MCF-7) cells in vitro and in vivo. Hsieh CY, Santell RC, Haslam SZ, Helferich WG. Cancer Res 1998 Sep 1 58:17 3833-8

Thyroid Disorders- The goitrogens in soy depress the thyroid and we have known about this problem for half a century. What is ironic that one popular breakfast cereal uses soy as a way to help us "go" lean.

Antinutrients- The soybean has one of highest phytate levels tested for grains and legumes. Phytates block the uptake of the following essential minerals:

(1) Calcium
(2) Magnesium
(3) Copper
(4) Iron
(5) Zinc

Grains will impair mineral uptake of the above nutrients, but having ZMA, Copper, and Iron supplements in the evening will solve half the Vitamin and mineral insurace used in the morning. I have athletes take the HPF Liquid vitamin complex first thing in the morning, a half hour before breakfast. Based on the research on digestion time, most of the vitamins and minerals will be absorbed.

Hormone disruptions- Nothing kills a pick-up line then male breasts at the beach, so gentlemen say no to soy unless you are picking up the ladies from your own yacht. In fact, only four blocks of tofu a day lowered testosterone by about 10 percent relative to the level of estrogen in the British Journal of Nutrition.

Seppa, N. 2001. Soy estrogens: Too much of a good thing? Science News 159(June 16):375.

Journal Urology April 2003;169(4):1582-1586

Decreased Brain Function- While female rats increased their Brain-derived neurotrophic factor (BDNF) from being fed soy, the male rats decreased their BDNF levels after going soy. BDNF acts like a neuron fertilizer and helps regenerate brain cells, so if you are like me and allways loose tyour keys, adding soy is like adding a six-pack of budlight to the problem.

Neurosci Lett (Feb 1999): "soy phytoestrogens significantly increased the mRNA levels of BDNF [...in] female rats."

Enzyme Blockage- The trypsin action and other enzymes are blocked from the natural toxins in the soybean. Inhibiting the action of trypsin is retarding growth of the body. Rats feed soy were statistically smaller and weaker then rats that were not fed soy. In December of this year our "Rat Cam" will be installed to enlighten you readers one the food supply and the effects of various supplements.

Osteoporosis- Another stretch various "researchers" are claiming is that soy helps with fighting osteoporosis. This is not only false, but the opposite has been researched to be true. The phytates will inhibit the aborbtion of calcium and other componds in soy impair the absorption of vitamin D. What the logic behind the osteoporosis claim is that Asian women tend to not have decreased bone mineral content because they eat soy, what the real explanation is that other factors in their diet such as bone broths and animal products supply the body with the needed vitamin D and calcium.

Kidney stones- I have never had a kidney stone, but after listening to middle age men describe how they feel down the urinary tract, I don't want any. I guess the marketing department at Gardenburger will not be doing any commericals on that aspect. Here is a quote from the real research, not paid off members of the scientific community.

"high levels of oxalate in the urine increase the risk and those with a family history of the ailment are more likely to suffer from the condition; individuals with a low probability of kidney stones are unlikely to be affected by oxalate in soy-based foods."

-Journal of Agricultural and Food Chemistry September 2001

Natural Slimming System? Please. Real athletes do low intensity tempo, heavy weight training, and smart nutrition to keep lean instead of hoping that their breakfast cereal will help them get "cut up". If you read my article cereal killers you would of course skipped the breakfast aisle and purchased your steel cut oats from Netrition or Trader Joes.

Soy Protein Isolate is now in every product that needs a little boost of cheap aminos. This garbage is in everthing from soy cookies to soy burgers and is spreading like a disease with products you would never thought would need it. Here are the problems I see with soy protein:

(1) Nitrites- During the spray drying a toxin called lysinoalanine is formed and is a potent carcinogen. Add to the mix MSG to mask the taste of the bean and we got a combo that screams long term problems.

(2) Biological Value- Soy protein is a poor choice for athletes and vegetarians are asking for trouble because it is missing lysine, and important amino acid for growth.

(3) Taste and Flexibility- Soy protein makes bars and other products taste creamier and it can be molded and shaped like food clay during the manufacturing process. This makes soy too convienent to companies because it cheaper and flexible.

Have no game with the ladies? Get soy and all the hot blondes will flock to you just for the cardiovascular benefits. Nobody loves blondes more than myself, but I know they will not come running after me if I bust out a few Luna Bars. Speaking of busts, adding soy in your diet if you are a guy will only increase your chances for gynocymastia or male breasts. Bro or Manziere?





Yes, soy lowers testosterone levels, it also increases estrogen levels, hello man-boobs :o

Well,
that was goofy. You could do that with any food. Brocoli has cancer causing insecticides and fungicides (and more). Brocoli is also good for you. Your body can handle many carcinogens and poisons. It's the same thing with soy. The level of hormones in soy is neither large enough, or potent enough, to cause breast growth without a preexisting condition. Put it this way, are Asian women famous for being well enowed in the chest area? You are appear to be confusing a minute statistical probability for causation.

I am just wondering if its good for a fifteen year old to be taking a bunch of pills. I mean your body is going through some pretty major changes by itself and I am not sure adding to that is really helpful. I am not saying its bad, but I question the benefits. I would argue a glass of OJ and heathly meals would be of more benefit. I know when I was fifteen, just 8 short years ago, I didn't eat like I should have. Granted we had sit down meals, I drank wayyyy too much pop and snacked too much. I was by no means fat, but I noticed I really started adding muscle when I watched what I ate more then taking anything from a GNC store.

On a completely off-topic note, don't beleive everything you hear at GNC. I had a girl trying to sell me some new powerbar because "it has the highest concentration of protien and thats what gives you energy. that's why people can cut carbs and still not feel tired." I just said no thanks and bought my clif bars.

I used to work at a GNC many, many years ago. The employees don't know much, but what's worse is they get kickbacks for selling
the overpriced stuff. Beyond a multivitamin, I don't think most teenagers need much. Depends on the kid.

Well,
that was goofy. You could do that with any food. Brocoli has cancer causing insecticides and fungicides (and more). Brocoli is also good for you. Your body can handle many carcinogens and poisons. It's the same thing with soy. The level of hormones in soy is neither large enough, or potent enough, to cause breast growth without a preexisting condition. Put it this way, are Asian women famous for being well enowed in the chest area? You are appear to be confusing a minute statistical probability for causation.

It's not really "soy as a carcinogen" argument that concerns me. Rather it's the very real fact that it limits mineral uptake, increases the odds of developing osteoporosis (which is already a concern for cyclists) and decreases testosterone levels by 10% while raising estrogen levels. If you think that's not a big deal, especially in the still developing body of a 15 year old i'll just have to disagree with you and leave it at that.

"depends on the kid" Soy is not a big part of the Western diet, as it is in Asia where it can be the largest source of protein. As a supplement, it falls into the 'big whoop' category. If the kid is a serious athlete and cyclist, and eats a ton of soy products, then you might have a problem. But that drops us into the one in a million category.

"depends on the kid" Soy is not a big part of the Western diet, as it is in Asia where it can be the largest source of protein. As a supplement, it falls into the 'big whoop' category. If the kid is a serious athlete and cyclist, and eats a ton of soy products, then you might have a problem. But that drops us into the one in a million category.


Well, let me pose this question, if whey based protein supplements are as readily available as soy protein supplements, and they both cost about the same amount of money, why not buy products that use whey protein/casienate's that wont have the same side effects soy proteins will? Also, I think you underestimate how prevalent soy products are in all the foods you eat. But I also concede a high soy intake isn't going to be a problem for even the majority of people that use soy protien as a supplement.

My breakfast is a fruit shake. The base is soymilk. I add milk protein to it. I have added to the milk protein about 10% rice protein to increase the NPU a bit. I do both, and a bit more. If you want to know the truth, I'd rather talk about methionine than this pointless drudgery.

I eat like crap most of the time. I really do. I rarely think about what I eat. For the most part the food I eat is ok - homemade pasta dishes, stir-fry, etc. But I eat a ton of chinese food, mexican, and Indian. None are particularly low fat. I do, however, ride a fair bit and have lost a bit of weight, including some upper-body muscle that I didn't really need. Have gone from over 180 to almost 172 again and all of it from doing 3 50 mile rides per week. I never used to get out much, but have forced myself to get 2 weekday rides in by leaving the house at 05:00 and get the 50 in in about 2:30 - 2:40. I take Accelerade on the rides, but beyond that don't eat anything approaching a diet supplement. Unless you consider a Chicken Dupiaza with egg pilau rice and a keemanan bread a diet supplement like I do :D

Ride often and fast. You know it makes sense!!

One guy at a GNC tried to talk me out of buying a nutrition bar once because he said "it will cause my breasts to start lactating." I said cool and bought it. Anything in large doses can cause problems.

Use common sense, eat plenty of fruits, veges, and lean meats. Avoid low carb diets if you plan on training alot. Oh yeah, I spoke to a well respected Cardiologist who is an avid exerciser and he said soy protien is one of the best protiens for your body.