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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 02-11-09, 07:37 PM   #1
blindvelcro
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What supplements do you use?

Please make a list of all the supplements that you use. For example I take:
multivite daily
fish oil 2 tabs daily
flax seed oil tab daily
Gatorade when cycling for rehydration
Myoplex drink after cycling or other strenous exercises
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Old 02-11-09, 09:58 PM   #2
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Multivitamin daily
Quercetin and bromelain daily
Cod Liver oil daily
Magnesium Complex daily
Glucosamine MSM daily
BCAA's daily

High 5 after a hard ride
GU20 on the bike hydration.
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Old 02-12-09, 06:36 AM   #3
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2 mega mens

Let it roll.
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Old 02-12-09, 09:24 AM   #4
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Once a day vegetarian formulated multi vitamin.
2 acidophilus supplements three times a day.

I have a terrible stomach and am slowly working on fixing my acid reflux with supplements due to complications from my zantac.
Next: aloe vera juice, digestive enzymes, and maybe a few other items.
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Old 02-12-09, 09:57 AM   #5
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Upon waking: 20g whey protein shake (might add bcaa's and glutamine if during a really intense training block)

with breakfast:
CVS multi
250-500mg vit. C
250- B12
1 fish oil cap (I'll take 4-5 caps total per day)

before training:
10g whey with a bit of BCAA (only if hungry, but know I dont need to eat more)
2g beta-alanine (3 month cycle organized aroung my A races)

during most rides:

50-100g Maltodexterin powder and 10-20g whey protein in the mix. 2g BCAA's usually, too.
a few gels on longer rides if needed. (usually aim for 250-300 cal/hour, 6:1 carb/pro)
endurolytes as needed.

(race days may get HEED in place of malto, but I think I'm going to save money and race how I train, adding endurolytes powder to my pro/malto mix.)

after training:
20-30g whey with bcaa+glutamine added
75-100g carb (sometimes it's Malto powder, but usually it's organic corn cereal)

2g beta alanine later in the day (4g total/day)

15-25g caesin protein before bed.


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Old 02-12-09, 10:16 AM   #6
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Multivitamin in morning.
Half strength Gatorade during rides.
Chocolate milk after rides.
Zinc supplement at night, especially in cold/flu season.
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Old 02-12-09, 01:09 PM   #7
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Vitamin D in the winter time.
Whey protein isolate + honey shake after any hard workout.
That's it.

Could someone tell me what the purpose/advantage is of BCAA's over regular whey isolate?
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Old 02-12-09, 01:19 PM   #8
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1 mega multi
1 garlic tab
2 fish oil
1 aspirin
4 500 mg extended release niacin
after I ride/lift some whey powder
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Old 02-12-09, 03:54 PM   #9
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100% whey
CE2 Hi-Def
SuperPump250
ProNos
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Old 02-12-09, 05:36 PM   #10
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Multivitamin
Spirulina
50mg DHEA
50mg Niacin
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Old 02-12-09, 05:45 PM   #11
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All I take is a multivitamin at breakfast.

James
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Old 02-12-09, 06:05 PM   #12
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Quote:
Originally Posted by andre nickatina View Post
Could someone tell me what the purpose/advantage is of BCAA's over regular whey isolate?
A free amino acid is more potent than the same amount of the amino acid taken as a protein due to a variety of factors (for example receptor site competition).

Furthermore, amino acid isolates are sometimes used to change the ratio of amino acids (e.g. aromatic AA/BCAA) which can be altered by various conditions (liver disease, overtraining syndrome). Obviously supplementing both amino acid types would not change the ratios.
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Old 02-13-09, 12:39 PM   #13
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multi vitamin daily
1000mg vit C
B complex
Garlic
Vitamin E
Billberry - has done wonders for my eyes
Cinnamom -has helped my sugar control
Niacin on Drs orders because all the cholestrol meds try to kill me
Potassium
Ginko Biloba
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Old 02-13-09, 06:05 PM   #14
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Fish Oil
Centrum Multivitamin
Glucosamine w/ MSM
Calcium (when I remember)
Whey protein (in milk with chocolate syrup)
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Old 02-13-09, 09:17 PM   #15
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Glass of Odwalla super food in the morning
Carnation instant Breakfast for recovery or a snack
cytomax for rides over 2 hours
1-3 cups of coffee a day
1-2 oat sodas a night
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Old 02-14-09, 08:13 AM   #16
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1 Multi
4-6 fish oils
1 vitamin c
2 magnesium
2 calcium

Ride:
During - Maltodextrin, Rilose, HRS, Endurolytes
After - Rice protein concentrate - Rilose, Rice Oligodextrin, Maltodextrin
(www.proteinfactory.com)

Btw, has anyone used Krill Oil?
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Old 02-14-09, 08:48 AM   #17
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Multivitamin daily
GU20 on the bike hydration.
Powerbar for food on the bike
Regular old fashion food at other times

By the way, some of you guys must have a second job to support the expense of all these junk you take!! Placebo IS a wonderful thing. I should had open a supplement/vitamin store when I had the chance. I would be a millionaire by now!!!!
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Old 02-14-09, 08:58 AM   #18
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Quote:
Originally Posted by dgasmd View Post
Multivitamin daily
GU20 on the bike hydration.
Powerbar for food on the bike
Regular old fashion food at other times

By the way, some of you guys must have a second job to support the expense of all these junk you take!! Placebo IS a wonderful thing. I should had open a supplement/vitamin store when I had the chance. I would be a millionaire by now!!!!
By telling them it is a placebo you are going to ruin the placebo effect!
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Old 02-14-09, 09:19 AM   #19
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When i first started to train seriously i was taking all sorts of supplements assuming i needed them but over the years i've pretty much realized that by eating a proper diet i was getting more than enough of what i needed. Now having said that there are still a few things i take which i've found to actually be beneficial.

-Beta Alanine....i take 7.2g a day.......all the studies i read have pointed out that in order to get the benefits of BA you need to a higher dose. The S. Korean speed skating team used these high doses at the last winter olympics to great effect. Buy the bulk stuff, the pills are a rip off
-Creatine Monohydrate. And yes, for those who say it doesn't help with endurance...you're right, partially. It does help with short intense efforts (ie sprint work) but studies have shown that it actually helps your body adapt more easily to higher intensity training loads....so it's useful in a build phase, stop it when you taper going into an A race...and you'll lose any extra pounds you gained from water retention
-Endurox E4 recovery drink. after an intense, long workout i prefer a drink over solid food, then an hour or so afterwards i'll eat a proper meal. I really just like the convenience of it...toss in a couple scoops add water, drink.. and actually not very expensive per serving ($1/glass i think?)
-BCAA. If i'm doing a really long and intense ride (over 2hrs) i add some BCAA to HEED....this is basically what the amino vital endurance stuff is at a fraction of the cost, but i'll usually just have a turkey sandwich or a snickers bar

Aside from that....everything else you need is available at the supermarket in the produce aisle. If it's not there look in the meat department or the bakery.

i have another secret supplement i also like to take....water, you'd be amazed what it can do
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Old 02-14-09, 03:55 PM   #20
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Malted Hops
Barley
& Water

While riding, Gatorade cut in 1/2
After a long ride, a cold lager or 2!
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Old 02-14-09, 04:46 PM   #21
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Insulin
Testosterone
Levothyroxine
and
tons of caffeine.

Of course I'm a diabetic, and and the T and Levo are HRT, and the caffeine is an addiction.
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Old 02-15-09, 12:03 AM   #22
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Quote:
Originally Posted by dgasmd View Post
Multivitamin daily
GU20 on the bike hydration.
Powerbar for food on the bike
Regular old fashion food at other times

By the way, some of you guys must have a second job to support the expense of all these junk you take!! Placebo IS a wonderful thing. I should had open a supplement/vitamin store when I had the chance. I would be a millionaire by now!!!!
Surprisingly I don't spend much on supplements, assembling my own custom energy drinks is 1/2 to 1/3 the cost of buying cytomax or heed. On top of that I eat a very good diet. Good diet and supplementation mean I have ridiculous ability to recover, probably better than anyone I know. Yes, some supplements are placebo, but making sure that you have sufficient vitamin intake is not.
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Old 02-16-09, 04:39 PM   #23
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calcium
flax seed oil (this is new-- probably should do fish oil instead)
occasionally a multivitamin
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Old 02-16-09, 08:57 PM   #24
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Minerals, fish oil, aspirin, multi-vitamin.

I think as food as "supplements." I always try to eat a "core" of nutrient rich food before adding any junk.
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Old 02-16-09, 09:54 PM   #25
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wow some of you guys take tons of stuff.

I take:

Multivitamin in the morning
Glucosamine after wrestling practice
25g Protein after lifting weights
20g Casein before bed(just a different form of protein. Supposedly takes longer to absorb so better for bedtime)
Regular food

Most of my protein/carb/vitamin intake is just regular food. To me supplements are just that, supplements. They are just there to enhance your NATURAL food intake.
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