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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 11-16-05, 10:34 AM   #1
rcapilli
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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.
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Old 11-16-05, 11:21 AM   #2
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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 04:13 AM.
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Old 11-16-05, 11:45 AM   #3
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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
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Old 11-17-05, 03:58 AM   #4
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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 10:43 AM.
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Old 11-17-05, 07:01 AM   #5
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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.
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Old 11-17-05, 07:45 AM   #6
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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.
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Old 11-17-05, 09:56 AM   #7
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HGH among others, EPO , I don't touch caffeine.
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Old 11-17-05, 10:02 AM   #8
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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.
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Old 11-17-05, 10:03 AM   #9
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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)
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Old 11-17-05, 10:31 AM   #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
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Old 11-17-05, 10:48 AM   #11
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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 01:00 PM.
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Old 11-19-05, 10:06 PM   #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.
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Old 11-20-05, 02:42 AM   #13
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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
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Old 11-20-05, 11:38 AM   #14
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Centrum and coffee
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Old 12-31-05, 01:23 PM   #15
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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.
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Old 12-31-05, 08:57 PM   #16
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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 09:03 PM.
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Old 12-31-05, 09:09 PM   #17
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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.
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Old 12-31-05, 09:39 PM   #18
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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

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Old 01-02-06, 09:28 AM   #19
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Fish oil capsules
Liquid glucosamine/chondroitin
Mature Multi vitamins
Recovery drink is whey protein mixed in 1% milk
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Old 01-06-06, 05:46 AM   #20
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Multi-vitamin

B12

Cytomax during and after a long ride
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Old 01-06-06, 09:30 AM   #21
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Multi-Vitamin

glucosamine/chondroiton/MSM
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Old 02-22-06, 11:02 AM   #22
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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
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Old 02-22-06, 11:14 AM   #23
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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
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Old 02-25-06, 10:18 PM   #24
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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.
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Old 02-25-06, 11:02 PM   #25
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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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