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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 02-19-14, 09:52 AM   #1
vandutch
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Vitamin Help

I take a daily multi vitamin and a super B complex, are there any other vitamins you guys would suggest?
Being new to distance riding I find muscles getting sore, I realize as my conditioning gets better this will lesson, But at the present time is there something I should take to help in the recovery stage?
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Old 02-19-14, 10:31 AM   #2
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Generally speaking, the medical industry discourages the use of supplements and recommends getting micronutrients through a balanced diet. But they do support taking a supplement to offset a dietary deficiency.

For myself, I track everything I put in my mouth with an IPhone app that then reports back to me on a daily, weekly and monthly basis which nutrients and how much of each I have received through my diet. Through that, I have been able to figure out which nutrients I am deficient in and which supplements I need to take.

For instance, right now I am often running just a tad bit below the recommended intake of protein. I MAY start taking a protein supplement -- or may adjust my diet. I haven't decided yet. Another example is Vitamin D: My intake is usually only about a third of the recommendation for that vitamin and, when I had my vitamin D tested it was right at the very bottom of the 'normal' range. I now take a vitamin D supplement each morning.

One exception though: if you take a statin, CoQ10 is often recommended. That enzyme is used by the mitochondria to generate energy (ATP) for the muscles -- but all statins block that along with blocking LDL production.
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Old 02-19-14, 02:38 PM   #3
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We stopped the multi vitamin many years ago as per doctor's orders. Get a complete blood work-up and go from there to fill deficiencies or delete overages.
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Old 02-19-14, 03:13 PM   #4
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I use Rainbow Light's Men One, Doctor's Best K2 and Now brand Magnesium Citrate.

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Old 02-19-14, 04:14 PM   #5
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I take a fish oil supplement for omega-3. Also CoQ10.
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Old 02-19-14, 06:15 PM   #6
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If your muscles are getting sore a lot, then make sure you're getting enough protein, it's essential for muscle recovery.
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Old 02-19-14, 08:35 PM   #7
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One multi-vitamin a day isn't going to do any harm, but taking one a day won't make up for a bad diet.
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Old 02-20-14, 05:38 AM   #8
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Quote:
Originally Posted by sprince View Post
One multi-vitamin a day isn't going to do any harm, but taking one a day won't make up for a bad diet.

I agree here.
I used to take one to "fill in the gaps" but didn't really notice much difference.

Eat healthy
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Old 03-06-14, 02:26 PM   #9
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potassium, magnesium, fish oil & folic acid come to minds right away. also a B-complex may not have enough B6 and too much B12.
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Old 03-06-14, 06:59 PM   #10
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Last summer I was dealing with a particularly tough bout of cramping when going on vigorous rides (hydration was not an issue). Magnesium supplementation helped significantly. I only mention this because while it is not strictly related to recovery, cramping does leave me with very sore muscles the following day.

Fish oil supplementation also helps me slightly in dealing with inflammation (particularly in my knees).
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Old 03-06-14, 07:18 PM   #11
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Reminds me of this:

http://www.marksdailyapple.com/5-com...#axzz2vEf5xWFD

http://www.marksdailyapple.com/2-mor...#axzz2vEf5xWFD

M.
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Old 03-10-14, 08:35 AM   #12
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thanks!
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Old 03-12-14, 06:52 PM   #13
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Medical Doctors receive 3 days of training on nutrition during Med School.

Depending upon where you live and diet, being deficient in selenium, iodine, and magnesium are almost guaranteed.


Status of nutrition education in medical schools,
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Old 03-14-14, 01:08 PM   #14
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Everyone is different. If you want to know what is going on,
get the nutrient levels in your blood checked. Most people are
deficient in something.

Magnesium is worth trying, the citrate that was mentioned is one of the
better options.

A snack after a long ride is not a bad idea, 10-15 grams of protein with
some carbs.

Fruits that have enzymes are good for healing, pineapple, kiwi, papaya, that sort of thing.
Have them with any meal that has a decent amount of protein.
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Old 03-15-14, 04:49 PM   #15
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Quote:
Originally Posted by GeorgeBMac View Post
Generally speaking, the medical industry discourages the use of supplements and recommends getting micronutrients through a balanced diet.
Trouble is the average person wouldn't know a "balanced diet" if it walked up and spit into his/her eye!!
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Old 03-15-14, 08:44 PM   #16
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I tried going without a multi for a while. Felt so sluggish, it wasn't funny. Tried a couple of the lower dosage ones -- Centrum, One-a-Day -- only felt slightly better. While I don't advocate "mega dosages," I think most athletes need more than the RDA. (Some claim that stands for "Really Dumb Allowance.)
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