Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

Supplement use

Notices
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.

Supplement use

Old 03-22-15, 05:07 AM
  #1  
Dutch Jazz
Senior Member
Thread Starter
 
Join Date: Sep 2014
Location: The Netherlands
Posts: 65

Bikes: Batavus

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Supplement use

Hey BF,

I've always been interested in food-supplements, but it can sometimes be difficult to find those supplements that actually benefit but are not detrimental to health. I hope we can get a sensible, hopefully science backed, discussion going on popular and effective supplements. Possibly also those taken for medical reasons, but that could be a little private?
  • Creatine
    In the past I've used creatine for when I used to do more strength workouts, (I stopped with it now I only do one strength workout per week).
  • Arganine
    I also use something called L-Arginine.
    L-Arginine is a conditionally essential amino acid found in the diet. It is a dietary supplement used mostly by athletic people because it is the amino acid that directly produces Nitric Oxide via the nitric oxide synthase enzymes.
    I have a problem with relatively poor blood flow (always very quickly cold hands, feet and nose as temperature falls) and my mother-in-law recommended this product. I feel like it helped some, it also is slightly useful for athletic purpose, though there isn't any conclusive support.
  • Beta-Analine
    I'm currently contemplating ordering beta-alanine to replace the arginine.
    Beta-alanine is a modified version of the amino acid alanine.

    Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8-15 repetitions. Beta-alanine supplementation can also improve moderate to high intensity cardiovascular exercise performance, like rowing or sprinting.

    When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.
  • Protein
    The most common I guess, I take a proteinshake after my stronger workouts as a recovery drink, to help my muscles repair.

So what do you know or what do you use to increase performance (or training efficiency) or for whatever other reason as an extra supplement to your normal diet?
Dutch Jazz is offline  
Old 03-22-15, 05:23 AM
  #2  
bgav
Senior Member
 
Join Date: Jul 2013
Location: Central MA
Posts: 171
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I swear by this stuff, it has worked for me. Less soreness, quicker recovery and better performance gains than using regular protein alone (Optimum Nutrition Gold 100% Whey)

The World's Most Powerful Recovery Agent | IgY Max Performance
bgav is offline  
Old 03-22-15, 07:01 AM
  #3  
wolfchild
Senior Member
 
wolfchild's Avatar
 
Join Date: Feb 2008
Location: Mississauga/Toronto, Ontario canada
Posts: 6,709

Bikes: I have 3 singlespeed/fixed gear bikes

Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 2183 Post(s)
Liked 958 Times in 486 Posts
I've tried few different supplements, didn't notice any difference in my performance or recovery... Stopped using them, I think they are a waste of money and the only people who benefit from them are the manufacturers...I make my own post-workout recovery drink from ingredients which I buy in bulk. If you follow a good healthy diet then your body will get everything it needs to function at optimal levels, there's no need for any pills or powders. Supplement manufacturers use clever marketing tactics to make outlandish unrealistic claims about their products and none of those claims are backed up by science or evidence.
wolfchild is online now  
Old 03-22-15, 08:32 AM
  #4  
Jared.
Uninformed Senior Member
 
Join Date: Jun 2010
Location: Union County, NJ
Posts: 1,117

Bikes: Dolan Pre Cursa, Cannondale R400

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 7 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I started using creatine a few months ago. Personally I've noticed faster recovery from heavier (for me) weight training sessions. Nothing extraordinary, but that is sort of the point.

I also take a multivitamin, vitamin D, and fish oil.
Jared. is offline  
Old 03-22-15, 08:56 AM
  #5  
Dave Cutter
Senior Member
 
Dave Cutter's Avatar
 
Join Date: Oct 2013
Location: D'uh... I am a Cutter
Posts: 6,160

Bikes: '17 Access Old Turnpike Gravel bike, '14 Trek 1.1, '13 Cannondale CAAD 10, '98 CAD 2, R300

Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 1571 Post(s)
Likes: 0
Liked 11 Times in 8 Posts
Originally Posted by Dutch Jazz View Post
... I've always been interested in food-supplements, but it can sometimes be difficult to find those supplements that actually benefit but are not detrimental to health. I hope we can get a sensible, hopefully science backed, discussion going on popular and effective supplements. ...................
I've shared your interest... as has most of mankind... as far back as recorded history. I know of no "effective supplements" even through the thousands of years of very bright people trying. Although... I think a little research could provide tons of mishaps, some out-right rip-offs.

More often than not... I would guess.... there is some level of compulsive behavior underlying much of the supplement use. Many people today... have developed eating disorders [some] of the highest order. Mouth-texture aversion of many foods is absolutely common now-a-days. Making a large part of American youth to find actual food to be nauseating. I believe this has aided the supplement industry.

But am confident the [scientific] facts clearly point to clean wholesome traditional foods to be the only known healthy choice.
Dave Cutter is offline  
Old 03-22-15, 01:28 PM
  #6  
GeorgeBMac
Senior Member
 
GeorgeBMac's Avatar
 
Join Date: Jul 2012
Location: Pittsburgh, PA
Posts: 2,061

Bikes: 2012 Trek DS 8.5 all weather hybrid, 2008 LeMond Poprad cyclocross, 1992 Cannondale R500 roadbike

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Dave Cutter View Post
...

...

But am confident the [scientific] facts clearly point to clean wholesome traditional foods to be the only known healthy choice.
I agree -- although I would change that to "Whole" foods -- meaning non-processed foods as close to nature as possible.

But, I think that even eating a very healthy diet it is sometimes hard to get all that we need of every nutrient, so supplements are sometimes appropriate to make up for a deficiency. But, getting the vitamins, minerals, nutrients, etc from our diet is definitely the first choice.

I think of supplements as no different than medications prescribed by my physician: sometimes necessary, but always my last choice.
GeorgeBMac is offline  
Old 03-22-15, 08:53 PM
  #7  
tadawdy
Faster than yesterday
 
Join Date: Sep 2008
Location: Evanston, IL
Posts: 1,510
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Dutch Jazz View Post
[LIST][*]Creatine
In the past I've used creatine for when I used to do more strength workouts, (I stopped with it now I only do one strength workout per week).
[*]Arganine
I also use something called L-Arginine.

I have a problem with relatively poor blood flow (always very quickly cold hands, feet and nose as temperature falls) and my mother-in-law recommended this product. I feel like it helped some, it also is slightly useful for athletic purpose, though there isn't any conclusive support.
[*]Beta-Analine
I'm currently contemplating ordering beta-alanine to replace the arginine.
Beta alanine is not a replacement for arginine; beta alanine is a precursor to carnosine. arginine is a precursor of NO. Beta alanine does improve performance in interval-type work of 1-4 min.

Citrulline, on the other hand, is a good replacement for arginine. Citrulline is more effective for increasing arginine levels than direct arginine intake.

Creatine is relevant to repeated sprints/ Wingate-type efforts. It helps you repeat these hard efforts. It's cheap, and you don't need much (a few grams) to get the effect if you want it. It's also a myostatin inhibitor.
tadawdy is offline  
Old 03-22-15, 09:36 PM
  #8  
Dave Cutter
Senior Member
 
Dave Cutter's Avatar
 
Join Date: Oct 2013
Location: D'uh... I am a Cutter
Posts: 6,160

Bikes: '17 Access Old Turnpike Gravel bike, '14 Trek 1.1, '13 Cannondale CAAD 10, '98 CAD 2, R300

Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 1571 Post(s)
Likes: 0
Liked 11 Times in 8 Posts
Originally Posted by GeorgeBMac View Post
I agree -- although I would change that to "Whole" foods -- meaning non-processed foods as close to nature as possible.
I think we're in agreement.

The terms evolve in their meanings... whole, wholesome, clean, non-processed..... all the same things by different names. To some extent even the current trend of natural foods.... is more superstition than rational science.

I do use an app (on my phone) that helps me track my diet. And in the warmer months when I am cycling and working out the most... I sometimes take a vitamin with minerals.

Last edited by Dave Cutter; 03-22-15 at 09:44 PM.
Dave Cutter is offline  
Old 03-22-15, 09:47 PM
  #9  
Shimagnolo
Senior Member
 
Shimagnolo's Avatar
 
Join Date: May 2008
Location: Zang's Spur, CO
Posts: 8,977
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 2486 Post(s)
Liked 2,309 Times in 1,190 Posts
I've used supplements, but this recent news gives me pause: https://well.blogs.nytimes.com/2015/0...jor-retailers/

It may well be the only benefit we are getting is the placebo effect.
Shimagnolo is offline  
Old 03-22-15, 09:53 PM
  #10  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 17,547

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 106 Post(s)
Tagged: 0 Thread(s)
Quoted: 2976 Post(s)
Liked 900 Times in 683 Posts
Originally Posted by wolfchild View Post
<snip>none of those claims are backed up by science or evidence.
You might want to peruse the 2 pages of peer reviewed clinical trials at the end of this document:
https://www.mmaltitudetraining.com/wp...tain-Might.pdf

Just a few widely used supplements with their trials conveniently collated. There are many more, as mentioned above, with results also supported by clinical trials. The gentle reader may wish to investigate for themselves.
Carbonfiberboy is offline  
Old 03-22-15, 09:57 PM
  #11  
tadawdy
Faster than yesterday
 
Join Date: Sep 2008
Location: Evanston, IL
Posts: 1,510
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Shimagnolo View Post
I've used supplements, but this recent news gives me pause: https://well.blogs.nytimes.com/2015/0...jor-retailers/

It may well be the only benefit we are getting is the placebo effect.
For a lot of them, this is an issue.

Looking at the results of independent tests, creatine is almost always what it says on the label. But, it's so cheap to make and unflavored than faking it isn't as worthwhile.
tadawdy is offline  
Old 03-22-15, 10:37 PM
  #12  
black_box 
Fax Transport Specialist
 
black_box's Avatar
 
Join Date: May 2008
Location: chicago burbs
Posts: 977

Bikes: '17 giant propel, '07 fuji cross pro, '10 gary fisher x-caliber

Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 279 Post(s)
Liked 111 Times in 74 Posts
Originally Posted by Shimagnolo View Post
I've used supplements, but this recent news gives me pause: https://well.blogs.nytimes.com/2015/0...jor-retailers/

It may well be the only benefit we are getting is the placebo effect.
Wow. It's amazing how many of these are not even close to containing the stated ingredients.
black_box is offline  
Old 03-23-15, 03:55 AM
  #13  
OldTryGuy
Senior Member
 
Join Date: Jun 2013
Location: SW Fl.
Posts: 5,153

Bikes: Day6 Semi Recumbent "FIREBALL", 1981 Custom Touring Paramount, 1983 Road Paramount, 2013 Giant Propel Advanced SL3, 2018 Specialized Red Roubaix Expert mech., 2002 Magna 7sp hybrid, 1976 Bassett Racing 45sp Cruiser

Mentioned: 16 Post(s)
Tagged: 0 Thread(s)
Quoted: 894 Post(s)
Liked 435 Times in 293 Posts
My use of very few supplements are those prescribed by my doctor, once a traditional medical practitioner who has become a highly educated holistic individual, needed to bring my blood work into accepted ranges.

I am comfortable knowing that my physical achievements are governed by available strengths from within, not from manufactured enhancements. There will always be someone, or in my case many, who are stronger, faster and smarter.
OldTryGuy is offline  
Old 03-23-15, 05:41 AM
  #14  
RR3
Banned
 
Join Date: Aug 2014
Posts: 1,226
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by Dave Cutter View Post
I've shared your interest... as has most of mankind... as far back as recorded history. I know of no "effective supplements" even through the thousands of years of very bright people trying. Although... I think a little research could provide tons of mishaps, some out-right rip-offs.

More often than not... I would guess.... there is some level of compulsive behavior underlying much of the supplement use. Many people today... have developed eating disorders [some] of the highest order. Mouth-texture aversion of many foods is absolutely common now-a-days. Making a large part of American youth to find actual food to be nauseating. I believe this has aided the supplement industry.

But am confident the [scientific] facts clearly point to clean wholesome traditional foods to be the only known healthy choice.
N-acetyl Cysteine effectively counteracts the toxic effects of Tylenol poisoning.

There is nothing healthy about riding a double century and I don't know about you but tell me what wholesome food restores glutathione levels as effectively as NAC?

I am confident that you do not know what you are talking about.
RR3 is offline  
Old 03-23-15, 08:25 AM
  #15  
Dave Cutter
Senior Member
 
Dave Cutter's Avatar
 
Join Date: Oct 2013
Location: D'uh... I am a Cutter
Posts: 6,160

Bikes: '17 Access Old Turnpike Gravel bike, '14 Trek 1.1, '13 Cannondale CAAD 10, '98 CAD 2, R300

Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 1571 Post(s)
Likes: 0
Liked 11 Times in 8 Posts
Originally Posted by RR3 View Post
........ I am confident that you do not know what you are talking about.
Well thank you so much. I will accept that insult..... as I apparently offended you when I pointed out how extensive eating disorders are. I didn't expect truth to be offensive to adults concerned with healthy choices. I apologize if my statement of fact... made you feel vulnerable.

Obviously you don't share the OP's desire for: "science backed, discussion going on popular and effective supplements."

OR.... Maybe you meant your attack for Tadwady. Maybe... you are just a bit too emotional.
Dave Cutter is offline  
Old 03-23-15, 08:32 AM
  #16  
RR3
Banned
 
Join Date: Aug 2014
Posts: 1,226
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by Dave Cutter View Post
Well thank you so much. I will accept that insult..... as I apparently offended you when I pointed out how extensive eating disorders are. I didn't expect truth to be offensive to adults concerned with healthy choices. I apologize if my statement of fact... made you feel vulnerable.

Obviously you don't share the OP's desire for: "science backed, discussion going on popular and effective supplements."

OR.... Maybe you meant your attack for Tadwady. Maybe... you are just a bit too emotional.
You typically never offer scientific evidence of your bias against supplements; so, why participate in the thread. THis is a statement of fact. No emotion on my part.

So, please provide scientific evidence of your statement?

Compulsive behavior? Really? How is your statement adding anything to the thread?

More often than not... I would guess.... there is some level of compulsive behavior underlying much of the supplement use. Many people today... have developed eating disorders [some] of the highest order. Mouth-texture aversion of many foods is absolutely common now-a-days. Making a large part of American youth to find actual food to be nauseating. I believe this has aided the supplement industry.
RR3 is offline  
Old 03-23-15, 08:52 AM
  #17  
Dave Cutter
Senior Member
 
Dave Cutter's Avatar
 
Join Date: Oct 2013
Location: D'uh... I am a Cutter
Posts: 6,160

Bikes: '17 Access Old Turnpike Gravel bike, '14 Trek 1.1, '13 Cannondale CAAD 10, '98 CAD 2, R300

Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 1571 Post(s)
Likes: 0
Liked 11 Times in 8 Posts
Originally Posted by RR3 View Post
You typically never offer scientific evidence of your bias against supplements....... So, please provide scientific evidence of your statement?

Compulsive behavior? Really? How is your statement adding anything to the thread?
Where are you coming from?!?!?!?!? I have no "bias against supplements"! Are you even reading my... or more importantly the OP's posts? Are you merely trying to take the OP's desire of a forum discussion... and turn it into a useless links war. Are you merely trolling... and ruining this nice thread?
Dave Cutter is offline  
Old 03-23-15, 09:09 AM
  #18  
RR3
Banned
 
Join Date: Aug 2014
Posts: 1,226
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
I find Ubiquinal to be helpful especially for longer rides. I routinely supplement with it....not COQ10.

Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study

https://www.hammernutrition.com/downloads/coQ10.pdf

Super Ubiquinol CoQ10 with Enhanced Mitochondrial Support, 50 mg, 30 softgels
RR3 is offline  
Old 03-23-15, 09:09 AM
  #19  
RR3
Banned
 
Join Date: Aug 2014
Posts: 1,226
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by Dave Cutter View Post
Where are you coming from?!?!?!?!? I have no "bias against supplements"! Are you even reading my... or more importantly the OP's posts? Are you merely trying to take the OP's desire of a forum discussion... and turn it into a useless links war. Are you merely trolling... and ruining this nice thread?
Calm down. Why so emotional. Wow. Sorry.
RR3 is offline  
Old 03-23-15, 11:29 AM
  #20  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 17,547

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 106 Post(s)
Tagged: 0 Thread(s)
Quoted: 2976 Post(s)
Liked 900 Times in 683 Posts
Speaking of compulsive behavior, I know a few athletes who had eating disorders. They adopted the idea the food was simply fuel without emotional content and then fueled to ride. Fixed. One might also adopt the idea that various amino acids and other molecules found in the body are simply parts of organic life without emotional content and use them however you will.

I think there are many diet patterns that might be termed eating disorders.
Carbonfiberboy is offline  
Old 03-23-15, 11:33 AM
  #21  
Dutch Jazz
Senior Member
Thread Starter
 
Join Date: Sep 2014
Location: The Netherlands
Posts: 65

Bikes: Batavus

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Let me first of all state that I aprreciate all input thusfar.

A few concerns have been raised that I can sympathize with; supplements are supplements i.e., not a replacement to a well balanced diet.

However, it is known that you can't win the Tour de France on a plate of spaghetti alone. (No I do not mean drugs.)

Professional athletes, and amateurs alike, are able to deplete their body beyond what a good diet can replenish. And thus their diet sometimes require supplements. Some of these supplements can also provide performance or recovery enhancing elements, which I would like to discuss.

There are quite a few snake-oils out there, which was one of the reasons why I started this thread.

I very much appreciate the comment regarding Citrulline and Arginine by @tadawdy thank you for that.

Also the input of CoQ10 seems interesting.
In conclusion, the present study demonstrated that a fastmelt CoQ10 formulation appears to be a safe dietary supplementthat tended to increase the duration of exercise toexhaustion in healthy untrained and trained individuals.Acute supplementation with CoQ10 resulted in highermuscle CoQ10 concentration and lower serum SOD oxidativestress during and following exercise. The observedincrease in exercise performance could be due to a combinationof an enhanced oxidative phosphorylation withinthe mitochondria and/or enhanced antioxidant protection.However, further research is clearly needed to elucidatesuch mechanisms.

Cooke, M., Iosia, M., Buford, T., Shelmadine, B., Hudson, G., Kerksick, C., ... & Kreider, R. (2008). Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. Journal of the International Society of Sports Nutrition, 5(1), 1-14.


However:
The effects of dietary supplementation with Coenzyme Q10 (CoQlO), a reputed performance enhancer and antioxidant, on physiological and biochemical parameters were examined.
Ten male bicycle racers performed graded cycle ergometry both before and after being given 100 mg per day CoQlO or placebo for 8 weeks. Analysis of variance showed a significant difference between groups for postsupplementation serum CoQ10. Although both groups demonstrated training related improvements in all physiological parameters over the course of the study, there were no significant differences between the two groups (p>.05). Both groups showed a 21 % increase in serum MDA (an index of lipid peroxidation) after the presupplementation exercise test. After 8 weeks this increase was only 5 % , and again was identical for both groups.
Supplementation with CoQlO has no measurable effect on cycling performance, VO,max, submaximal physiological parameters, or lipid peroxidation. However, chronic intense training seems to result in marked attenuation of exercise-induced lipid peroxidation.

Freedson, P. S., & Kohl, R. L. (1991). Effects of Coenzyme Q10 Supplementation on Exercise Performance, VO, max, and Lipid Peroxidation in Trained Cyclists. International Journal of Sport Nutrition, 1, 353-365
Seems inconclusive to me so far.
Dutch Jazz is offline  
Old 03-23-15, 11:59 AM
  #22  
curlyque
Banned.
 
Join Date: May 2014
Location: Driftlessburg, WI
Posts: 144

Bikes: 1989 Greg LeMond Le Vanquer, 2005 LeMond Zurich, 2010 LHT, Marlboro Fuji Folder

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Carbonfiberboy View Post
Speaking of compulsive behavior, I know a few athletes who had eating disorders. They adopted the idea the food was simply fuel without emotional content and then fueled to ride. Fixed. One might also adopt the idea that various amino acids and other molecules found in the body are simply parts of organic life without emotional content and use them however you will.

I think there are many diet patterns that might be termed eating disorders.
I'm kinda there. I've mostly transcended food for pleasure in everyday eating and only go there on infrequent festive occasions. My way of eating allows me to achieve satiety and good health. I've transfer my compulsiveness to ignoring food instead of fawning over it.

It's an eating disorder that seems to suit me.
curlyque is offline  
Old 03-23-15, 12:11 PM
  #23  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 17,547

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 106 Post(s)
Tagged: 0 Thread(s)
Quoted: 2976 Post(s)
Liked 900 Times in 683 Posts
Originally Posted by Dutch Jazz View Post
Let me first of all state that I aprreciate all input thusfar.

A few concerns have been raised that I can sympathize with; supplements are supplements i.e., not a replacement to a well balanced diet.

However, it is known that you can't win the Tour de France on a plate of spaghetti alone. (No I do not mean drugs.)

Professional athletes, and amateurs alike, are able to deplete their body beyond what a good diet can replenish. And thus their diet sometimes require supplements. Some of these supplements can also provide performance or recovery enhancing elements, which I would like to discuss.

There are quite a few snake-oils out there, which was one of the reasons why I started this thread.

I very much appreciate the comment regarding Citrulline and Arginine by @tadawdy thank you for that.

Also the input of CoQ10 seems interesting.


However:


Seems inconclusive to me so far.
If you look at the PDFs, the exercise tests were different. The test in the first study in your post was much longer and more extensive. Time to exhaustion was the one difference noted, so that makes sense.

That's a problem with short abstracts.
Carbonfiberboy is offline  
Old 03-23-15, 01:48 PM
  #24  
Dutch Jazz
Senior Member
Thread Starter
 
Join Date: Sep 2014
Location: The Netherlands
Posts: 65

Bikes: Batavus

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Carbonfiberboy View Post
If you look at the PDFs, the exercise tests were different. The test in the first study in your post was much longer and more extensive. Time to exhaustion was the one difference noted, so that makes sense.

That's a problem with short abstracts.
You are very much correct. This was a quick scan. I have now read some more articles as well, and there seems to be some evidence that CoQ10 has small benefits in time to exhaustion.

In a marginal gains situation this might be interesting, but for me it doesn't look worthwhile. But I might be underestimating the effect.
Dutch Jazz is offline  
Old 03-23-15, 01:55 PM
  #25  
caloso
Senior Member
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,194

Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper

Mentioned: 66 Post(s)
Tagged: 0 Thread(s)
Quoted: 2671 Post(s)
Liked 2,264 Times in 1,067 Posts
I use beta alanine for short intervals and I take magnesium on hot days. Other than that I try to eat a balanced diet with an emphasis on lean protein.
caloso is offline  

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information -

Copyright 2021 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.