What's Your Pre, During and Post Ride Supplements
Comments
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junglist_matty wrote:I like to keep it real....
Pre Ride: Food (the normal stuff you eat daily), Water & air
En Ride: Water and if more than 40 miles maybe a flapjack bar
Post Ride: More water and some chocolate / cake / biscuit (whatever nice stuff I come across in the cupboard first)
Post Ride: Dinner / Lunch (the normal stuff you eat daily)
No special nutrition, I think what's the point unless you're professional, why take it that seriously!?
If any bike manufacturer produced a component that would guarantee you to decrease your recovery time and would improve your next ride do you not think everyone would buy it? You say you don't take it seriously but have a 1.5k mtb and a road bike - you seem quite serious to me. Why not get £100 halfords jobs? Because they are not optimal!
I don't get why people are so suspicious. Everyone here seems to think that taking your health/nutrition seriously is weird or only for professionals but I think it's just naive.
Yes you can get the benefits from real food, and if you do that's great, but in a field/car park I just want to get some nutrition in me quickly. And seen as everyone here is a sports scientist it's amazing how people dismiss claims that caffeine isn't a stimulant - ffs who cares if its not 30%, the point is its proven to work. Hell, they used to ride the TDF on coke and speed, but then again most people here would probably deny the boost that would give you!
Anyone fancy 80mg of caffeine and 1g taurine before a ride? Wtf?! I'm not an athlete. Anyone fancy a Red Bull before a ride, sure. Same thing but one costs 3p one costs £1.50. Hmmmmm0 -
They already do. Everything, basically.wormishere wrote:If any bike manufacturer produced a component that would guarantee you to decrease your recovery time and would improve your next ride do you not think everyone would buy it?
No, you misunderstand. We think it's snake oil.wormishere wrote:Everyone here seems to think that taking your health/nutrition seriously is weird or only for professionals but I think it's just naive.
Yeah, we get that it's a stimulant. We're not arguing that. We're highly sceptical of it offering a 30% advantage. So, yeah, the 30% bit is the entire point of dispute.wormishere wrote:And seen as everyone here is a sports scientist it's amazing how people dismiss claims that caffeine isn't a stimulant - ffs who cares if its not 30%, the point is its proven to work.
Stop making daft strawman arguments and putting words in other people's mouths.wormishere wrote:Anyone fancy 80mg of caffeine and 1g taurine before a ride? Wtf?! I'm not an athlete. Anyone fancy a Red Bull before a ride, sure. Same thing but one costs 3p one costs £1.50. Hmmmmm0 -
Red Bull tatses like what I wring out of my shorts after a long ride.I don't do smileys.
There is no secret ingredient - Kung Fu Panda
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Parktools0 -
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wormishere wrote:junglist_matty wrote:I like to keep it real....
Pre Ride: Food (the normal stuff you eat daily), Water & air
En Ride: Water and if more than 40 miles maybe a flapjack bar
Post Ride: More water and some chocolate / cake / biscuit (whatever nice stuff I come across in the cupboard first)
Post Ride: Dinner / Lunch (the normal stuff you eat daily)
No special nutrition, I think what's the point unless you're professional, why take it that seriously!?
If any bike manufacturer produced a component that would guarantee you to decrease your recovery time and would improve your next ride do you not think everyone would buy it? You say you don't take it seriously but have a 1.5k mtb and a road bike - you seem quite serious to me. Why not get £100 halfords jobs? Because they are not optimal!
I don't get why people are so suspicious. Everyone here seems to think that taking your health/nutrition seriously is weird or only for professionals but I think it's just naive.
Yes you can get the benefits from real food, and if you do that's great, but in a field/car park I just want to get some nutrition in me quickly. And seen as everyone here is a sports scientist it's amazing how people dismiss claims that caffeine isn't a stimulant - ffs who cares if its not 30%, the point is its proven to work. Hell, they used to ride the TDF on coke and speed, but then again most people here would probably deny the boost that would give you!
Anyone fancy 80mg of caffeine and 1g taurine before a ride? Wtf?! I'm not an athlete. Anyone fancy a Red Bull before a ride, sure. Same thing but one costs 3p one costs £1.50. Hmmmmm
Clearly you haven't taken on board anyone's comments or opinions neither have you understood the rational behind the opinions and by the way you definitely posted you were not going to comment any further which in this case would be a good thing :roll: :roll: :roll:Zesty 514 Scott Scale 20 GT Expert HalfwayupMTB0 -
caffeine gives you a boost but like any other stimulant you also get a come down0
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Don't be fooled - lots of clinically proven trials have shown that a large glass of "MILK" is more effective than "special protein shakes".
If you are not lactose intolerant this is a significant evolutionary adaptation to allow you to benefit from the milk of another species as an adult human...!
They do not publish because it does not present the conclusion they expected or want....!
OOhhhh another interesting fact drinking "red bull" (when on camera) is a contractually binding instruction for lots of the pro mountain bike riders. Its actually full of nasty crap, save it for a bomb...on a night out....!
Evening meal before the race - Pasta and light tomato sauce (make the sauce yourself rather than have jar crap)
Porridge - if its good enough for Va Va Frooome it's good enough for me - breakfast large bowl of.
Banana - for potassium.
Bottle of 0 calorie electrolyte replacement e.g. Nuun or Zero.
Water.
Mule Bar - because it tastes nice
Gel - take your pick what you like the taste of.
After race - Large glass of Cow's milk - contains lots of good minerals and vitamins (protein shakes do NOT) and has calcium.0 -
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Collectively, this work produced several important findings. Endurance performance was improved by ~20-50% compared to the placebo trial ~20-50% following ingestion of varying doses of caffeine (3-13 mg/kg) in elite and recreationally trained athletes who ran or cycled at ~80-90% VO2max. Without exception, the 3, 5, and 6 mg/kg doses produced an ergogenic effect with urinary caffeine levels that were below the IOC acceptable limit. Three of four experiments using a 9 mg/kg dose reported performance increases,
Quick extract from research paper on caffeine and endurance for those who doubt.0 -
coulddobetter wrote:Collectively, this work produced several important findings. Endurance performance was improved by ~20-50% compared to the placebo trial ~20-50% following ingestion of varying doses of caffeine (3-13 mg/kg) in elite and recreationally trained athletes who ran or cycled at ~80-90% VO2max. Without exception, the 3, 5, and 6 mg/kg doses produced an ergogenic effect with urinary caffeine levels that were below the IOC acceptable limit. Three of four experiments using a 9 mg/kg dose reported performance increases,
Quick extract from research paper on caffeine and endurance for those who doubt.
What research paper? At least give a link to the source.0 -
That's it, lets get all peer reviewed on his ass!
Out of interest, my post ride refuelling is currently standing at 3 pints of brains SA, plus some McCoys crisps.0 -
coulddobetterAngry Bird wrote:coulddobetter wrote:Collectively, this work produced several important findings. Endurance performance was improved by ~20-50% compared to the placebo trial ~20-50% following ingestion of varying doses of caffeine (3-13 mg/kg) in elite and recreationally trained athletes who ran or cycled at ~80-90% VO2max. Without exception, the 3, 5, and 6 mg/kg doses produced an ergogenic effect with urinary caffeine levels that were below the IOC acceptable limit. Three of four experiments using a 9 mg/kg dose reported performance increases,
Quick extract from research paper on caffeine and endurance for those who doubt.
What research paper? At least give a link to the source.I don't do smileys.
There is no secret ingredient - Kung Fu Panda
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Parktools0 -
I know I could , but then I am no athlete .just an old fart on a carbon Boardman !0
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Collectively, this work produced several important findings. Endurance performance was improved by ~20-50% compared to the placebo trial ~20-50% following ingestion of varying doses of caffeine (3-13 mg/kg) in elite and recreationally trained athletes who ran or cycled at ~80-90% VO2max. Without exception, the 3, 5, and 6 mg/kg doses produced an ergogenic effect with urinary caffeine levels that were below the IOC acceptable limit. Three of four experiments using a 9 mg/kg dose reported performance increases,
But as I said, what is the measure of 'improved endurance'? Is that 50% higher power output? Speed? Distance before ultimate collapse? Reduction in lactic acid? It's a pretty meaningless figure!0 -
Read the link .0
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I can't see where it says a 50% increase in a quantified metric. It just talks about "performance improvements", with a reference to cycling time to exhaustion. I simply do not believe that your 'time to exhaustion' doubles after a cup of coffee, so I want to know what they are!0
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A 1996 study by the gatorade sports science institute? Is it really worth debating?0
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But it says - Information herein is intended for professional audiences, including scientists, coaches, medical professionals, athletic trainers, nutritionists, dietitians and other sports health professionals who have a fundamental understanding of human physiology.I don't do smileys.
There is no secret ingredient - Kung Fu Panda
London Calling on Facebook
Parktools0 -
Nutritionists, people like Gillian McKeith then or snake oil peddlers.0
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Eat well, sleep well, be consistant. Waste of time having one hell of a pre/during/post ride regime if your food and sleep intake the day or two before was pretty sucky.
Protein Supplements (lets not call them shakes) have their place and are handy if you're not able to get in regular food within an hour or so of doing an intense or long duration ride. The Milk comments are interesting as Whey is a by product from Milk (hence curds and whey) but is far more concentrated in it's Protein content to straight Milk so not the most practical if Protein is what you're after. Cottage Cheese is actually a realy good alternative to Milk if Protein Supplements don't do it for you.
The one supplement I do use in my bottle are Amino Acids purely to safeguard against any potential Muscle Protein breakdown, especially on the longer rides. Tends to aid the recovery process as you've already given your muscles a bit of a head start with the slow trickle of Amino Acids. By no means essential though but thats just my quirk.Bird Aeris : Trek Remedy 9.9 29er : Trek Procaliber 9.8 SL0 -
Phew, getting some views.
Do what floats your boat!
some days a bacon sarnie and a pint.
On a serious day when my imagination says I'm leading Wiggo in The Tour (after reading a bit about glycogen production, reproduction and nearly falling off, going up Pebble Hill and the BONK):
Porridge an hour before
High 5, 4 in 1 with 1 zero tab every hour in hot weather ( no tab in normal weather or just two tabs on short sub 2 hour ride)
1 High Five gel 20 mins before a hard hill set or a SIS caffein plus if I'm bolloxed (but make sure you got enough to get home as theyre good for about hour and then you plummett)
Body replenishes glycogen upto 4 times faster after heavy excerices upto the first 4 hrs.
Muscles/liver deliver more glucogen at hard pace and body fat for slower stuff.
When glucogen from muscles/liver stops, so do you = BONK
Glucose is better than fructose
Body can absorb 2g of carbs for evrey 1KG body weight per hour
Protein makes no or little differrence to glycogen production.
Caffeine is belive to increase carb intake by upto 20% but also gives mental clarity.
Not a chemist or nutrionist and read all this stuff from god know where. Dont care if I've made a minor mistake somewhere. Just read it your self and find out.
Did the Dunwich Dynamo recently
Skinny bird weighing 8 stone and eating two bannas who does 8 spin classed a week and rides 100 miles almost didnt make it.
Me, a fat bloke eating like a horse with the above stuff, flew it.Chinese All Carbon Hybrid, mixed with overdraft and research.
Hong Kong Phoey - Quicker than the human eye!
Not enough: bikes, garage space or time.0 -
More dependant on how depleted Glycogen Pool is - besides you would more than likely be sick if you stuck to the upper limit of that every hour.francis666 wrote:Body can absorb 2g of carbs for evrey 1KG body weight per hour
Protein broken down to Amino Acids will still create a strong Insulin Response - Protein in excess can start a process called GlycoG.francis666 wrote:Protein makes no or little differrence to glycogen production.Bird Aeris : Trek Remedy 9.9 29er : Trek Procaliber 9.8 SL0 -
I just bike for fun and fitness so;
Preride, my last meal.
During my Camelbak of water with a few of the electrolite tabs in. Maybe aTorq energy bar/snickers or something similar.
After, usually chippy! If in Lancashire its Steak Pudding Chips Peas & Gravy, with a Barm cake & 2 cans of vimto. If in Yorkshire (where I now live) or any other county I have to make do with what limited menu they have. Sometimes the do gravy.0
