What do you think about supplements?

[Cancellator]

I am currently trying to sort out my nutrition, and I've read a few articles; unsurprisingly, the subject of supplements was brought up a bit. However, many guys I ride with have a pretty bad opinion about them, but with no real arguments. On the other hand, many of the websites where you can find articles about supplements actually sell them, so it's unsurprising that their views are very positive.

So, I'll break this up in sections with the info I've found about the most popular supplements, and I'm curious about what you guys think of each one, and if you tried them or are currently using them, how happy you were with the effect.

Cycling energy drinks/bars/gels (carbs)
Most serious cyclists seem to use these, as they provide a easily digestible source of energy. Haven't heard many bad things about them, except maybe some people saying that their only real advantage is convenience, e.g. it's hard to peel a banana while you ride.

Protein powders/bars
It seems to be universally accepted that after a serious ride you need protein to combat muscle damage and to improve recovery. When I'm dead tired after a ride, I find it hard to start cooking chicken/eggs before I even take a shower, so I'm thinking of drinking a shake or eating a bar to get those 20g of protein fast.

I've heard people say that protein powder (even standard whey) is bad because it's not natural, or that it bulks you up and after you stop using it you'll end up a flabby mess later in your life. What do you think?

Also, I've read about a study suggesting that taking protein ON a ride (such as mixing it in your energy drink) reduces muscle damage drastically. Now that is where powder would be useful, because of its convenience.

Ribose etc.
Some recovery shakes also include amino-acids. They sure are expensive, but do they work?

Creatine
Popular with the bodybuilding crowd, creatine supposedly increases your pain threshold and allows you to work your muscles more, increasing your overall performance. On the downside, when using it you tend to gain some weight because of water trapped in your muscles. I've never tried it, have you?

L-carnitine
This is supposed to help you burn that extra fat away. Never tried it, weight loss products are sometimes reaaaaly shady.

Glucosamine
This supplement is said to help repair your joints and prevent damage you could to to them while training.

If you know of any others, feel free to post along with some info and your experience with them. I am very curious to what people have to say.

 

[JayKosta]

Here are my views -

Cycling energy drinks/bars/gels (carbs)
The 'current thinking' is that for endurance exercise sessions of less than about 90 minutes you don't need to consume extra carbs during the session (but hydration and salt replacement is still needed) - PROVIDED that you have had a fairly large carbo meal several hours earlier.
If you do the session a long time after the meal (e.g. in the morning after sleep), then a lot of the carbo has already been used up.
So what I do is have a light carbo snack (fig newton bars for me) an hour or so before riding, and use a carbo drink while riding for hydration & more carbs.
Whether you use a drink or gel/solids for the carbo is up to you and what is convenient and easy to digest.
On a long multi-hour ride, some solid food such as bars would give you 'something to eat'.
You could also carry dry carbo powder in small pre-measured packages to mix in your water bottle along the way, or buy drinks at convenience stores, etc.

Protein powders/bars
A good source of info about the 20 grams of protein after exercise is here-

The American Journal of Clinical Nutrition
published in January 2009
Ingested protein dose response of muscle and albumin protein synthesis
after resistance exercise in young men
Am J Clin Nutr 2009 89: 1 161-168; First published online December 3,
2008. doi:10.3945/ajcn.2008.26401
http://www.ajcn.org/content/89/1/161.full.pdf+html

I use about 20 grams of protein from whey powder (inexpensive Vanilla flavored from Wal-mart) immediately after an exercise session.
It is convenient, about $0.50 serving, and does help prevent (or reduce) 'delayed onset muscle soreness' (DOMS).

Carbos after exercise
Replenish your carbs by having some easily digested carbs soon after exercising.

Jay Kosta
Endwell NY USA

 

[MR_Sarcastic]

You read way too much.
Unless you are putting in 300 mile weeks, or are a Cat 3, in training, something called "food" will give you everything you need to ride your bike.
.
.
Most of the things you mention, border on BS.
.
.
There are no quick fixes to make you faster. All it takes is smart hard work.
.
.

 

[Boeing]

smoke em if you got em

 

[DirtyWorks]

Jay does about what I do. Having a protein powder shake nearby is handy at the end of some rides.

The best supplements are fresh foods. I put some energy into consuming a wide variety of fresh foods. But, other than that supplements are not wonder drugs. Well, at least until the FDA catches up with the 'wonder drug' supplement.

 

[ElChingon]

smoke em if you got em

Its how it goes.

I once had a friend who would say this and that bar or supplement was crap and not to use them. Then I was in his kitchen after a crash as he was washing up I looked in some drawers for a towel or something and found his stash of bars/gels/and what not... I guess he didn't want anyone using anything that would help them over him

 

[Cancellator]

Thanks for the replies so far. I don't get why some people think I have the impression there is a "magic pill" or whatever, I made it clear that I don't believe these things are all as effective as advertised - just want to find out how people use them and if it helped.

 

[JayKosta]

Another product that has gathered some interest is 'beet root juice' - and it is just that - juice from the root of red beets.
Supposedly it makes increased oxygen uptake possible - and since it is a fairly straight forward 'food' from a natural source, it is not a prohibited substance.

I have not tried it, so I don't have any personal experience with it.

Jay Kosta
Endwell NY USA

 

[Cancellator]

Another product that has gathered some interest is 'beet root juice' - and it is just that - juice from the root of red beets.
Supposedly it makes increased oxygen uptake possible - and since it is a fairly straight forward 'food' from a natural source, it is not a prohibited substance.

I have not tried it, so I don't have any personal experience with it.

Jay Kosta
Endwell NY USA

I remember it being brought up as the source of some remarkable performances of some Radioshack riders last year, although there are other more realistic explanations for that...

 

[usedtobefast]

smoke em if you got em

i do, AND i will!

 

[DirtyWorks]

...I made it clear that I don't believe these things are all as effective as advertised -

Ok.

just want to find out how people use them and if it helped.

I thought you said you didn't believe in them? Now I'm confused...

 

[ElChingon]

Ok.


I thought you said you didn't believe in them? Now I'm confused...

He doesn't believe in them, and then we convinced him they work or he just wanted to make sure he was duped just like the rest of us.

Seriously though, we all know a P & J sandwich is nice and good but who is really going to make them and package them up so they don't get squished and are easy to eat on the road? Yea, some of you's, great for you! I prefer either the wasteful, job employing, economy boosting pre-made bars and gels, maybe not for those reasons at the beginning of this sentence but because I'd rather post a few posts on my plethora of forums and blogs than go make the P & J sandwich or whatever I might otherwise eat if I didn't want to do other things.

Do they work? Well they keep many people from bonking at the very least. Do they improve performance? Well if they keep you from bonking and keep you out riding, I think they do. Your millage may vary of course if you don't eat them when you should, same for the P & J sandwich though.

 

[Cancellator]

Ok.



I thought you said you didn't believe in them? Now I'm confused...

I don't get what is so confusing. I said I don't believe they are as effective as advertised, however I want to know from any users how effective they are, if at all.

But that's how internet forums go, right? 50 % of the posts are something useful, the rest are people trying to be smart.

 

[JayKosta]

Reading comprehension and Logic ....

"I do not believe in them"
means - "I am not convinced that they DO work"
or "I do not currently believe that they work"

"I believe that they do not work"
means - "I am convinced that they do not work"
or "I might change my mind if you have some really good proof that they do work"

ya gotta understand what the words really SAY, and not what you'd like them to say!

Jay Kosta
Endwell NY USA