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Old 03-16-12, 08:22 AM   #1
BicycleCrazy
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Vitamins/Supplements

Continue prep. for our cross country tour this summer (TransAm Route) and was wondering what sort of supplements/vitamins are recommended while on the tour?

Thanks in advance.
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Old 03-16-12, 08:27 AM   #2
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A variety of food:
- Fruit
- Veggies
- Grains
- Dairy
- Meats/Proteins

Make sure you eat something out of each group every day.

For example, you might have granola with milk for breakast. Then you might stop at a grocery store and get the fixings for a cheese, meat, lettuce, cucumber, and tomato sandwich on whole grain buns. Later you might have pasta with a meat and vegetable based sauce and topped with cheese. And you might snack on various fruits and nuts in between meals.

This guide might help ... http://www.hc-sc.gc.ca/fn-an/food-gu.../index-eng.php

If you really feel you must take a supplement of some sort ... go with your usual multi-vitamin. The one you are used to.



So how's the training going? What distance are you up to now? Have you done your overnight or long-weekend tour yet?

Last edited by Machka; 03-16-12 at 08:37 AM.
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Old 03-16-12, 03:36 PM   #3
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Continue prep. for our cross country tour this summer (TransAm Route) and was wondering what sort of supplements/vitamins are recommended while on the tour?

Thanks in advance.
I recommend two: B vitamins, generally in a B complex pill and potassium. Lots and lots of potassium.

B vitamins help you body convert carbohydrates to energy and for muscle strength.
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Old 03-17-12, 07:45 AM   #4
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Don't go light on protein.
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Old 03-17-12, 08:05 AM   #5
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V-8 daily to balance the diet and add some vital minerals, especially if you're eating mostly out of your kitchen and/or you're sweating a lot.
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Old 03-17-12, 08:38 AM   #6
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I don't do anything different with supplementation than I normally do. I use a multi, E, C and mineral complex every day normally and take along "daily packs" for the road when I'm traveling. Eating small amounts frequently is more important than any other changes I make on the road.

Marc
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Old 03-19-12, 12:26 PM   #7
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Water. Food. and Salt.

Follow Michael Pollan's advice (Eat food. Mostly plants. And not too much.) or machka's more detailed advice.

Halfway across the country I started referring to meals as "salt delivery mechanisms" because I was sweating so hard. Cyclebum's V-8 advice is good, but IME you might want to have salt pills, Endurolytes, or Nuun (my favorite) in reserve. Salt tastes so much better when it's in a cool, fizzy drink.
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Old 03-23-12, 12:46 AM   #8
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Originally Posted by BicycleCrazy View Post
Continue prep. for our cross country tour this summer (TransAm Route) and was wondering what sort of supplements/vitamins are recommended while on the tour?

Thanks in advance.
The Center for Science in the Public Interest has a great journal called "Nutrition Action." You might benefit from reading this in your local library; it's really well written and gives excellent advice on nutrition. The summary about supplements is to eat plenty of fruits and vegetables and you won't need the supplements.
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Old 03-23-12, 09:04 AM   #9
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A couple of years ago I was touring with a friend, and I was trying to purchase some electrolyte tablets (a popular brand). We compared the ingredients/nutrition label to another product we had on hand.

Turns out, you can get the same salt & potassium from eating 4 1/2 wheat thins as from an electrolyte tablet, and at about 3% of the cost per serving.

Just FYI.

I like Pollan's advice.
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Old 03-23-12, 03:43 PM   #10
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FWIW I took some mutli-vitamins along on my last trip... cost per pill was 16 cents. I still eat lots of fresh nutritious food and oddly enough didn't really notice the neon-pee effect I normally get from multivitamins so I don't think it was doing me any harm. I'm not a doctor and this isn't medical advice. I'm also a belt and suspenders kind of guy, but again, 16 cents a day is a minuscule portion of the overall cost of food and the entire tour. Even if it's only for peace of mind I'd say it's worth paying for whatever. I also take the same vitamins when I'm working heavy construction and tend to feel "better" when I do...
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Old 03-23-12, 07:38 PM   #11
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Quote:
Originally Posted by valygrl View Post
A couple of years ago I was touring with a friend, and I was trying to purchase some electrolyte tablets (a popular brand). We compared the ingredients/nutrition label to another product we had on hand.

Turns out, you can get the same salt & potassium from eating 4 1/2 wheat thins as from an electrolyte tablet, and at about 3% of the cost per serving.
You can do the same with salted almonds. Almonds have a huge amount of vitamins and minerals in them.
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Old 03-23-12, 08:07 PM   #12
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I take some.... My diet makes getting B12 and Calcium a challenge at times.. So I take them just for peace of mind if nothing else. Balanced diet is always the best way to get what we need but not always possible.
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Old 03-24-12, 07:44 PM   #13
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re: fruits and veggies etc. One added bonus of eating healthy foods while working hard every day touring (on top of the obvious of taking care of your body) is fruit/veggies also help with "being regular" shall we say. Not drinking enough water can be a detriment in this area too, but for whatever reasons, being plugged up or having a sore youknowwhat is never fun, especially when sitting on a bike seat for a good part of a day.

Not a fun or party type topic, but can happen when biking everyday, and eating a well balanced diet certainly helps.

From the standpoint of just how you feel in general, eating well really does make a difference when you are being so physically active day after day. As always, eating a good variety of foods is good for your resistance to colds and all that, so its a win win when on a long bike trip.

Gotta take care of the engine.
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Old 03-25-12, 03:17 AM   #14
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I used effervescent multi-vitiman tablets to down a large cup of water around mid day. It is especially good if the water tastes a bit chemical and chlorinated.
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