vegetarian alert
Is there any particular advice any vegetarians follow as they increase the volume and intensity of training ? My leg soreness seems to be taking longer than usual to clear. I'm pretty good about eating soon after a ride and am mildly obsessive with fluid intake. thanks
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I'm a vege, and in a similar situation training wise to yourself. I eat a reasonably balanced diet, and take a multi-vitamin/mineral tablet every day - not sure how much benifit it gives, probably take it more out of habit.
Take a multi vitamin with 100% RDA fro Iron. Makes a bit of a difference.
Cheers Jerry
"You can't ride the Tour de France on mineral water."
-Jacques Anquetil
Cheers Jerry
"You can't ride the Tour de France on mineral water."
-Jacques Anquetil
Cheers Jerry
"You can't ride the Tour de France on mineral water."
-Jacques Anquetil
Each capsule has 95mg Omega 3, 146mg Omega 6, 90mg Omega 9 and 2.5mg Vitamin E - how does that compare to the fish oil?
If you're not near a Morrisons, I'm sure you could find somewhere else selling something similar.
I don't know anything about creatine though, sorry. I had a medic friend who was convinced by the science and gave it a go, but I don't know if he got any good results.
Simon
Yes, creatine is a component of skeletal muscle and so a true vegetarian diet contains none. In meat eaters, approximately 50% of stored creatine is synthesised in the body and 50% is derived from the diet. Vegetarians meanwhile have no dietary source and rely solely on biosynthesis to provide creatine, therefore probably have more potential to improve their muscle mass by supplementing their creatine intake. In fact, the benefits of creatine supplementation are often doubted because most carnivores already meet their requirements through their unsupplemented dietary intake. I once glanced over the abstract of a study into the effect of supplementation in vegetarians vs non-vegetarians in which it was found that the performance improvement in vegetarians as a result of taking additional creatine was 50% greater than the increase in performance of the meat-eating athletes.
Most creatine supplements are synthetic and therefore suitable for vegetarians. It's not a banned substance and can be bought from Boots, H&B and some sports shops. It is best absorbed when taken little and often (eg 1tsp, 4 times a day) preferably with a meal and for the first few days you might want to take a "loading dose" (2tsp each time).
Having said all this, I've not used it myself and I'm not an expert in sports supplements so best to cross-reference anything I've said!