Training & Nutrition - Supplements?

Hey everyone, I was wondering for when I workout and/or train in my bike, is it good to use supplements after to help regain muscle faster? Or is it better to just let my body recover naturally? Thanks for any input.

What kind of supplements? Protein powder? Vitamins?

Protein powder, no pills or vitamins or anything like that.

Protein can help with recovery after a hard workout. But you can get it by eating a turkey sandwich or drinking a glass of chocolate milk.

If you're not getting enough dietary protein, adding protein powder will help.

So would it be good if after hard workouts and rides, to eat like a meat sandwich (protein) or peanut butter, really anything with good protein and then I could drink chocolate milk or a protein drink with it to help?

Protein can help with recovery after a hard workout. But you can get it by eating a turkey sandwich or drinking a glass of chocolate milk.

That's not enough, I think. I've seen some studies showing nice positive effects of protein immediately after the workout, but usually in doses of 20-40 g or more. One glass of chocolate milk has only 8 g of protein.

It generally helps to get that protein as early as possible. Protein powder has a benefit that it takes much less time to digest than a turkey sandwich, so it gets to your muscles sooner. In weight lifting, the best time to take protein supplements is actually _before_ the workout. In running/cycling, I don't think it has been studied to the same extent, but the same logic should apply. During long workouts/rides, it seems to be helpful to get some protein in the middle of the exercise.

Apparently I am in a mood this morning as this is my third rant against all these ridicolous suplements. I cant stress enough the importance of a little common sense. Getting enough sleep and water will do more for you than any supplements. These so called "performance enhancers" are often untested and the "science" changes every year as people discover they dont work. Multi-vitamins = expensive P. The best advice I can offer is EAT your vegatables and plenty of protein and skip all the processed foods and please dont be sucked into the hype of supplements.

So would it be good if after hard workouts and rides, to eat like a meat sandwich (protein) or peanut butter, really anything with good protein and then I could drink chocolate milk or a protein drink with it to help?

Yes. Getting protein from food is preferable to using a powder.

Apparently I am in a mood this morning as this is my third rant against all these ridicolous suplements. I cant stress enough the importance of a little common sense. Getting enough sleep and water will do more for you than any supplements. These so called "performance enhancers" are often untested and the "science" changes every year as people discover they dont work. Multi-vitamins = expensive P. The best advice I can offer is EAT your vegatables and plenty of protein and skip all the processed foods and please dont be sucked into the hype of supplements.

That's exactly what I was thinking, I know sleep is one of the best things for you and obviously water, and that letting your body recover 'naturally' (like sleeping), is better than throwing a bunch of processed crap into your body. And not that it's really crap and doesn't work but it's unnatural. I was just looking for some advice from people on this forum to see what to guys think of it.

Get the book Nutrition Timing byJohn Ivy and Robert Portman. It will teach you a solid foundation on nutrition plus timing for optimal recovery and performance.