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  1. #1
    Senior Member rcapilli's Avatar
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    supplementation - What do you take and why

    I have a feeling that this may be a big thread that people may want to read quickly. Simply put, I am looking for any supplementation that you may take and no more than 3 or 4 sentences on your personal experience. Many people here are looking to enhance their performance through supplementation, Some of you are against supplementation. If you are, then just read the posts. Please keep in mind I am looking for LEGAL supplements, no doping or anything of the sort. Stuff you can buy at you local GNC or place of simular nutrition. I am hopeing that this thread will help a lot of people with their supplement questions. Thanks everyone for contributing. I for one will be interested in your reply's as well.

  2. #2
    Senior Member DannoXYZ's Avatar
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    Just because I know about this stuff does not mean I use it myself personally or endorse their use by anyone else. There are side-effects and negative results sometimes with a single compound or when used in combination with others. You also have to balance short-term vs. long-term goals and a lot of times, quick-results cannot be maintained for very long. I make no guarantees of any kind and individual results will vary, use at your own risk...


    bicarbonate - (baking soda) one to two tablespoons in 8-12oz water, gulped down 15-20 minutes before intense exertion will helps buffer lactic acid burn. You can extend a 100% effort sprint for 2-5 seconds longer. Recovery afterwards is faster as well, setting you up for the next sprint. Best for short-distance events of 1-hour or less, such as track-events or crits. Side-effects include stomach upsets, cramps, vomitting and diarrhea.

    caffeine, ginseng and other stimulants. Induces secretion of glucagon and adrenaline which has a glycogen-sparing effect. Extends time before you bonk. Can be good for training endurance as well as medium-distance events. Increased adrenaline levels also has dopamine effect of lowering muscle-pain and aching. You can make a strong and concentrated caffeine mix:

    - double-shot espresso, brew with 8oz water, 15gm espresso beans
    - 4oz half-and-half or 8z whole milk
    - 2 tablespoons sugar

    Mix all in 16oz water-bottle, drink entire bottle during time-frame of 15-minutes before ride to 15-minutes into ride. Side effects include upset stomachs, cramps, vomitting, diarrhea, dehydration if taken too soon before the ride (might try starting it only after ride has started), loss of motor-control due to jittery nerves (you can tell who's hopped-up at the start-line, their legs are twitching uncontrollably and they can barely stand up ).

    ibuprofen and other NSAID compounds work on the recovery phase. Reduces muscle-cramping and aches. Potentially can help you get out the next day to do another hard workout for faster improvement rates. But unless you're at the level where you're working out every single day and find that you haven't recovered sufficiently, it may not have that much of an effect. Some think it may actually hinder muscle-growth and development due to supression of muscle-building signalling by the inflamatory compounds. Side-effects are kidney failures, hemophilia, heart-attacks.

    high-altitude and heat training has similar effects to blood-doping and EPO wih increasing red-blood cell count. Take 2-4 weeks at altitude gradually climbing higher an higher with resting at a higher base-camp each day. Get up to 10,000ft within a week and spend the next couple weeks doing sprints, intervals, hillclimbs at altitude. Then come down and train in +100-F temperatures for 2-4 weeks. Side-effects include altitude sickness or AMS, blood-clots, dehydration, heat-exhaustion/stroke, heart-attacks.


    Some articles a teammate wrote:
    Confessions of an Un-Doper 1
    Confessions of an Un-Doper 2
    Confessions of an Un-Doper 3
    Last edited by DannoXYZ; 11-17-05 at 03:13 AM.

  3. #3
    Isaias NoRacer's Avatar
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    The supplements in my diet are:

    • multi-vitamin

    • EFA (fish and flaxseed)

    • alpha lipoic acid

    • acetyl-L-carnitine HCL

    • glucosamine/chondroitin

    • extra calcium


    NSAIDs
    • 2 x 81 mg/day of enteric safety coated aspirin


    Stimulants
    • caffeine
    2009 mileage = 14,738 miles; 2010 mileage = 15,234 miles; 2011 mileage = 17,344 miles; 2012 mileage = 11,414 miles; 2013 = 12,169

  4. #4
    Senior Member DannoXYZ's Avatar
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    Some more:

    colostrum is a component in human milk for the 1st day or two after birth. It contains growth-factors like IGF-1. Studies using colostrum intake (made from cow's milk) versus whey-protein intake showed much more gain in lean-muscle with the same resistance training. Sprinting performance was also improved.

    Ma Huang (ephedra) is a nervous-system stimulant similar to adrenaline. Man-made form ephedrine and pseudoephedrine is found in nasal decongestants and allergy medication. Increases mental alertness and wards off physical fatigue. Also has a glycogen-sparing effect and increases fat-burning rate. Side-effects include: tachycardia, paranoid psychosis, depression, coma, fever, vomiting, palpitations, convulsions, heart attack, hypertension, stroke, respiratory depression. [it's banned, but you can still get it..]

    HMB - beta-hydroxy beta-methylbutyric acid is the result of leucine released from the muscles due to tears and damage from exertion. HMB supplements have been shown to give higher increase in lean muscle-mass under same exercise regimen. Might even reduce muscle-destruction for fuel when you're low on glycogen.

    sodium citrate has similar effect to bicarbonate with higher total and peak power outputs. Especially in short 2-4 minute durations. This is linked to the more buffered pH level in the muscle-cells.

    creatine is converted to phosphocreatine in the body. This is a purely anaerobic fuel for 100% max-effort exertions. Enhances performance for efforts of less than 10-seconds. While it may not help actual on-bike performance that much, it can help enhance training efforts. Such as doing more intense sprints, and more of them in a single day. Will also help with strength-exercises like weight-lifting in the gym; allowing you to lift higher weights and more sets.



    Here's some articles of interest:

    University of Florida - Coffee and Cycling Performance
    Cycling Performance - Caffeine
    Journal of Applied Physiology - Effect of a divided caffeine dose on endurance cycling performance
    Outside Mag. - Drug Test (history)
    Institute of Medicine - Potential Performance-Enhancing Food Components
    Cycling Federations to Ban Soda
    Last edited by DannoXYZ; 11-17-05 at 09:43 AM.

  5. #5
    Senior Member plin's Avatar
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    I had a case of slight anemia (35% hematocrite instead of my normal 42%-44%) once after a period of overly intense riding. Doctor recommended me to take some iron tablets and some magnesium tablets for a short period of time. Other than that, just sirop in my water bottles.

  6. #6
    Isaias NoRacer's Avatar
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    Quote Originally Posted by DannoXYZ
    Ma Huang (ephedra) is a nervous-system stimulant similar to adrenaline. Man-made from ephedrine and pseudoephedrine is found in nasal decongestants and allergy medication. Increases mental alertness and wards off physical fatigue. Also has a glycogen-sparing effect and increases fat-burning rate. Side-effects include: tachycardia, paranoid psychosis, depression, coma, fever, vomiting, palpitations, convulsions, heart attack, hypertension, stroke, respiratory depression. [it's banned, but you can still get it..]
    The naturally occurring Ephedra (Ma Huang herb) contains many alkaloid compounds and is what is banned in many places including the United States. The salt (HCL) versions known as ephedrine and pseudoephedrine, as stated are found in bronchial medications to treat asthma and cold medications, respectively. Ephedrine and pseudoephedrine is not banned in the United States.
    2009 mileage = 14,738 miles; 2010 mileage = 15,234 miles; 2011 mileage = 17,344 miles; 2012 mileage = 11,414 miles; 2013 = 12,169

  7. #7
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    HGH among others, EPO , I don't touch caffeine.

  8. #8
    more ape than man timmhaan's Avatar
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    i generally don't want to pay for supplements (they get pretty expensive) and i don't feel like i need anything. if anything my diet could be a little better - that would give me more bang for the buck right now. this spring when i start to gear up for races, i'll probably take a little whey protein after hard training sessions. i eat a lot of clif bars however, which is probably more food, but i kinda think of it as a supplement too.

  9. #9
    Senior Member
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    multi-vitamin

    B - complex vitamins

    zinc

    selenium

    flaxseeds

    Emergen-C (powdered vitamin C when I start to feel a cold)

    green tea

    viactiv (calcium)

  10. #10
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    Ultra low iron multivitamin (Costco Forte Seniors)
    4,000mg fish oil capsules
    200mg CoQ10
    500mg-1000mg Glucosamine
    81mg x 2 coated ASA
    1200micorgrams B12

  11. #11
    Senior Member DannoXYZ's Avatar
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    Quote Originally Posted by NoRacer
    The naturally occurring Ephedra (Ma Huang herb) contains many alkaloid compounds and is what is banned in many places including the United States. The salt (HCL) versions known as ephedrine and pseudoephedrine, as stated are found in bronchial medications to treat asthma and cold medications, respectively. Ephedrine and pseudoephedrine is not banned in the United States.
    Yup, available in limited amounts around here. Ephedrine and pseudoephedrine are used in methamphetamine production and so its supply is tightly controlled by vendors in my area. It's kept behind the counter at the pharmacy and you have to ask for it. Then they will only give you the little boxes with 4-8 little pills on a card for a grand total of 24 tables! Grrr... I want the bottles of 100 or 200 that I used to get... grrr... damn meth druggies are messing it up for the rest of us!
    Last edited by DannoXYZ; 11-17-05 at 12:00 PM.

  12. #12
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    ok, I am ready for a serious reply, I do use caffeine for some workouts, it does work for energy.
    I use l-glutamine.
    I use whey protein.
    I use multivitamins.
    And vitamin E and B

    I do weights as well, but if I only do a ride I still use the supplements.

  13. #13
    Senior Member socalrider's Avatar
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    Multi-Vitamin
    Colostrum Plus
    Pro-Biotic / PB8
    Calcium
    Udo's Choice - Essential Fatty Acids - Omega 3-6-9
    glucosamine/chondroiton
    Complex Amino and l-glutamine to help w/ recovery

  14. #14
    Senior Member
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    Centrum and coffee

  15. #15
    Raptor Custom Bicycles ZXiMan's Avatar
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    I use the following....

    Advocare MNS Platinum: 30 minutes before breakfast, 30 minutes before lunch and two packets with a meal...

    Since I started taking the MNS, I've had much more energy, better endurance, much less fatigue and been sleeping better. Core nutrition.

    An hour before workouts I take the following products:

    Advocare "Muscle Strength" (HMB, Suma, Green Tea, Moomiyo & Ashwagandha)
    Advocare "O2 Gold" (Moomiyo, Golden root, Eleuthero root, Inosine, Enzyme-hydrolyzed peptides)
    Advocare "Catalyst" (L-Glutamine, L-Leucine, L-Isoleucine, L-Valine, L-Arginine, Betaine & Taurine)

    And before bed:

    Advocare "Nighttime Recovery"

    This whole system seems to supercharge my metabolism, gives me lots of endurance and I have noticed MAJOR physiological changes in my body, when compared to no or little supplementation. Also, I log a fair amount of mileage (rode nearly 1,500 miles in two months) and the "Nighttime Recovery" probably made the biggest difference I could actually "feel". Especially on sprint days, hill intervals or longer distances, the next day I felt good enough to go again when I'd take 4-5 tablets. When I would forget to take them, I'd have much more soreness & tightness, sometimes even having to take a day or two off.

    While my supplementation is rather expensive, I feel it keeps me going at my peak and when I forget to use my regimen, I really notice a big difference in the way I feel on and off the bike.

  16. #16
    Directeur Sportif
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    Clean water, often. Accelerade during and before training, racing. Endurox 15 minutes after. Sleep. Adequate love, work, play. Meditation. Faith and positive attitude. Five minutes per day of doing absolutely nothing, scheduled in. Organic as much as possible, with lean protein, complex carbs and good fats in the right amounts.

    Multivitamin/mineral
    hawthorn berry (controls my HBP)
    alpha-lipoic acid
    huperzine-A
    acetyl-L-carnitine
    creatine HCl (cycled)
    EPA-DHA (fish oil)
    gamma-linoleic acid
    saw palmetto berry
    pumpkin seeds (the green ones)
    glucosamine sulfate
    MSM
    chondroitin sulfate
    chromium picolinate
    bilberry juice
    Coenzyme Q10
    cranberries and juice
    garlic
    melatonin (0.5 mg) nightly
    SAM-e (for osteoarthritis)
    milk thistle
    black elderberry syrup
    bromelain
    BCAA (on occasion)
    L-glutaine (on occasion)
    whey protein (I like Solgar chocolate)
    sea salt
    cacao
    astragalus
    rhodiola
    American larch
    acidophilus
    gingko biloba (for altitude)
    pseudephedrine HCl
    bicarbonate
    Siberian ginseng (on occasion)

    No: milk, soy, gluten, peanuts, black pepper, orange juice, coffee (I miss it, though!)

    I like lining my nostrils with triple antibiotic gel in wintertime, and bag balm on the hands does the trick in dry weather.
    Last edited by CapeRoadie; 12-31-05 at 08:03 PM.
    I love France. I just hate Toulouse. I'd really hate to lose le Trek.

  17. #17
    Bike Junkie roccobike's Avatar
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    Multi vitamin (Centrum)

    Fish Oil

    Fibercon

    Advil after a hard ride

    NO STIMULANTS at my age, caffeine is high risk since it shrinks blood vessels.
    Roccobike BF Official Thread Terminator

  18. #18
    Fattest Thin Man Az B's Avatar
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    Every day:

    multi vit

    Ginko (for tinnitus)

    Occasionally when diet or strenous exercise warrants:

    whey protein

    L-glutamine

    I usually drink a coke before a training session for the caffeine.

    Az
    Last edited by Az B; 01-02-06 at 12:25 PM.

  19. #19
    Wheezing Geezer Bud Bent's Avatar
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    Fish oil capsules
    Liquid glucosamine/chondroitin
    Mature Multi vitamins
    Recovery drink is whey protein mixed in 1% milk
    Bud
    * 2009 RANS XStream
    * 2007 RANS Stratus XP
    * 2006 Bacchetta Corsa
    My Blog - uneasy-rider.com

    They told me it's ok to post mileage over in the commuting forum, so you'll probably find me there these days.

  20. #20
    ...and bless the trails leadbutt's Avatar
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    Multi-vitamin

    B12

    Cytomax during and after a long ride
    "The first thing I'll do when I win the divorce is cut your bicycles into little pieces" -- my loving wife (whose ass was being kissed almost immediately...)

  21. #21
    <>< SoonerBent's Avatar
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    Multi-Vitamin

    glucosamine/chondroiton/MSM

  22. #22
    Senior Member
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    1 flintstones
    1 b-complex 100
    1 vitamin c 1000
    1 vitamin a 10,000
    1 vitamin e 4000
    1 calcium 1000

    1 calcium chewed before hard efforts

    nsaids as needed (rare)

    glucosamine as needed

    gatorade or coke during ride every 15 minutes

    whey protein right after indoor spinervals

    whey protein right before bedtime

  23. #23
    so whatcha' want? bigskymacadam's Avatar
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    hammer whey protein
    hammer e-caps
    hammer heed
    nature made cod liver oil w. vitamin d
    advil

    not everyday, but when appropriate

  24. #24
    Reverend
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    NOW Special Two multi vitamin
    Jarrow Muscle Optimeal protein drink

    I work in a health food store, so I can get this stuff cheap.

    As far as Ma Huang goes, we still sell it, just not for weight loss as it was sold for up until it was banned. It is in a product by Karuna called AllerEze marketed to folks with allergies.
    2005 Trek 2100
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    Check out my music: www.myspace.com/thereverend

  25. #25
    Junior Member
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    ZX Man...Do you think advocare might "stop working" after a while.
    I have use MSN Plat for years and lately feel like I might need to switch it up?

    I never used Nighttime though. Going to check it out!

    I think Advocare is a great product. All I add is green tea and calcium.

    Thanks!

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