BCAAs, Creatine and other supplements discussion

brettjmcc

I've been pinging a few PMs with another forum member and wanted others input into their thoughts.

Firstly I know everyone is different and there will be people who will respond that they only need fresh air and a teaspoon of water.

However, I don't. I come from a weights strength background and have used supplements most of my adult life and whether it be placebo or not. I find they help in recovery and training.

How do people feel/use anything like BCAAs and Creatine or anything else?

Firstly BCAAs, do people add these to their drinks or before/after. I know there is research showing it doesn't improve endurance, but may help concentration whilst training and also helps reduction in the proteins whilst being active. This is a potentially positive effect, since proteins broken down during exercise must be replaced before subsequent workouts so that an athlete can continue training at a high level. In other words, intake before exercise may lead to a lower requirement for muscle repair after a workout - and a quicker recovery from a strenuous exertion.

Creatine. I add this in via an all-in-one protein that I have after my rides. Traditionally its used by power sports, but I am sure I read an article on here saying that it coulc be beneficial in your diet as it may mean you get fatigued less after putting in effort in hilss i.e. short explosive power.

Anything else people add?

and yes, Nap D before you say it , I do plan on getting a session with your man. Read his website; just trying to figure out how to get my work to pay for it through a lifeskills programme. Better their money than mine!

Anonymous

Speak to Ba....


Oh.

SBezza

The whey protein I use contains all the BCAA's, as for Creatine, there is no point IMO, it does nothing for endurance sports, and even hills are an endurance activity unless they are shorter than 30 secs to climb.

rick_chasey

Unless you're a pro, I doubt there's much value to supplements.

Healthy diets probably have similar positive effects, and, if done properly, taste better to.

After all, good food is one of the pleasures of life.

Then again, I have no talent on the bike, just enthusiasm and a tiny 53kg weight, so what do I know?

keef66

53kg?? Our turkey was bigger than that last Christmas!

keef66

Eldest son is at Uni in Loughborough and shares a house with / socialises with various sports scientists / athletes. As a result, he's started using creatine after his weight sessions, despite my assertion that he's wasting his money. Mind you, he does now have bigger tits than his mother!

shockedsoshocked

Last year I looked into creatine use with the physiologist who looks after the elite athletes at Teesside university.

We'd read up on some of the more recent articles and considered starting to use it to try and confirm some of the conclusions. Basically the articles we'd read concerned the recovery benefits when using creatine. This would be beneficial for the strength and conditioning aspect (especially over a winter period) as well as after hard interval sessions. Would probably have benefits just for an overall training program to be honest, especially if you're on the bike/in the gym every day over winter. In theory, you should get the benefits of being able to increase your training load quite dramatically over winter, and reap the benefits once you come off the creatine at the start of the season (main reason for coming off it was the water retention/weight gain).

Never did bother trying it, although it's something i may look into when it comes to dissertation time, as there isn't a great deal about it's benefits for endurance athletes out there.

DaveyL

Make sure you get your apostrophes in the right place when you come to write your dissertation

shockedsoshocked

DaveyL wrote:

Make sure you get your apostrophes in the right place when you come to write your dissertation

I write how I speak! I assure you my written work is (usually) of much better quality

ut_och_cykla

I wouldnt use creatine - I retain enough water as it is.....
But I do use protien drinks during the winter when I try to eat less and weight train and I am personally convinced of the positive effects of amino acids used in Power bars gels. the blurb says they are mood improvers and placebo or otherwise I do think they help.
There no reason not to use real food tho' - the extra stuff is good for convenience and fine tuning .

Clinterous

I wouldn't use any supplements for pre and during ride on the basis that you are training your body to be more efficient. The only thing I do, is take L-Glutamine and vitamin C before going to bed, just to help the muscles repair overnight. The vit C is an antioxidant to help clear out the body.

Other than that, drink loads of water, along with plenty of fruit and veg for a clean and energetic body.

prb007

Using this at the mo'

http://www.myprotein.co.uk/products/hur ... 4wodmUB9Jg

it's an all in one, I take it after weights or riding
to help with recovery - it certainly helps you
to be able to go hell for leather the next day too!
It does make you gain weight however (retains water)
but I plan on reducing it's use within a month or so of
my JOGLE attempt next May, so hopefully should lose the
3kgs it's caused me to gain thus far.
I'm also hoping that the 'muscle is heavier than fat' adage applies!

evilollie

Supps are a money pit .

Tbh a multivit & some whey coupled with a good diet should do it

There are loads of pre workout supps that give you a boost on a ride ie beta alanine & salbutiamine have worked for endurance for me

Scrumple

Knowing some very clever food people, and a mate who is a top sports scientist at a premier league club -

Waste of money. Great if you have unlimited cash and want a tiny edge (talking top pro level where an edge makes a difference - and you are already at the edge!). For 99.99% people on here they are a waste of time as you are not going to see a reward that matches the input.

If you eat 5 a day, and a moderate amount of protein, you are sorted. Drink plenty of water, and eat steady and regular.

About the only value in supplements are the electrolytes and energy stuff to take on a ride (you pay for the portability).

Save your cash. And your work's money. If you think about cycling, you are only building leg muscle, and stamina. You can easily eat the enetgy and protein to do this. Most of the gubbins people add to shakes comes straight out the other end.

Eat sensibly, buy unprocessed food, and sleep plenty.

Velonutter

I used Creatine after I tore my VMO muscle in March, I certainly became much more powerful, didn't put any weight on and wouldn't hesitate to use it again.

Scrumple

creatine is a different matter - my post above was more about food supplements and proteins.

Creatine works, but not sure it would help a reguler cyclist. Recovering muscle mass would be a good example of where it would help.