cycling
CYCLING

Properly designed supplement programs help a cyclist withstand the rigors of a long distance workout. Dietary supplements can play a meaningful role in helping cyclists consume the proper amount of calories, carbohydrate, and protein in their diet, help fuel long workouts or contests, allow the body to recover quickly after a strenuous workout, aid in preventing injuries that are common to endurance athletes and help maintain and improve general health.

 

 

SUPPLEMENT GUIDE FOR CYCLISTS

There are many different types of supplements that can be beneficial for cyclists:

 

THE MOST EFFECTIVE NATURAL PERFORMANCE ENHANCER: CREATINE

According to the position stand of the International Society of Sports Nutrition, creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity.

 

PRE WORKOUT/CONTEST ENERGY

Endurance athletes need a specific type of nutrition before a long workouts. Athletes need Carbohydrates to supply muscles with energy before workout, and also may use natural Energy Boosters that can improve physical performance, intensify mental alertness, and focus.

Researches have shown that ingesting a light carbohydrate and protein snack 30 to 60 min prior to exercise (e.g., 50 g of carbohydrate and to 10 g of protein) serves to increase carbohydrate availability toward the end of an intense exercise bout. For this purpose you may use a quality Protein formula with a Pure Carbohyrate supplement.


INTRA-WORKOUT/CONTEST SUPPLEMENTS

Endurance athletes need a specific type of nutrition during a long workout. Athletes need carbohydrates to supply muscles with energy during exercises, and consuming additional electrolytes during a long workout can go a long way toward keeping an athelte moving.

Complex Intra-Workout Supplements and Isotonic Supplements are designed to be used during a workout to increase athletes performance, energy levels, fuel their muscles with carbohydrates, electrolytes and amino acids.

Most fueling supplements can be ingested and digested quickly and easily. The American College of Sports Medicine (ACSM) recommends ingesting 0.7 g/kg/hr of carbohydrates during exercise in a 6-8% solution (i.e., 6-8 grams per 100 ml of fluid).

 

POST-WORKOUT/CONTEST SUPPLEMENTS

After a workout the athletes's body is depleted of energy and starts working toward restoring glycogen levels and rebuilding muscle damage that can come from a long workout. If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

Following intense training and competition, athletes have to consume carbohydrate and protein (e.g., 1 g/kg of carbohydrate and 0.5 g/kg of protein) within 30 min after exercise as well as consume a high carbohydrate meal within two hours following exercise. This nutritional strategy has been found to accelerate glycogen resynthesis as well as promote a more anabolic hormonal profile that may hasten recovery.

Athletes can use a Complex Post-Workout Supplements that help to quickly replenish glycogen stores and begin the recovery process. Or you can chose a quality Protein formula and a Pure Carbohydrate formula and mix them up according to your individual needs. Protein and carbohydrates should be in a ratio of 2 to 1 in a good post workout shake.

Adding Glutamine, Vitamin C, and BCAAs (branched chain amino acids) are also beneficial for recovery.

 

MAXIMUM JOINT SUPPORT

Every athletes who trains seriously may have a tendency to overuse certain joints. Complex joint support supplements combine the best of science and nature that aids in the maintenance of cartilage and healthy joint function.

FILL NUTRITIONAL GAPS THAT CAN DECREASE YOU PERFORMANCE

Athletes are constantly on the move, and this means that you will burn vitamins and minerals very quickly. Thus a quality multivitamin and mineral supplement is a must for any serious athletes.

 

Creatines

According to the position stand of the International Society of Sports Nutrition, creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity. Creatine supplementation has been reported to improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%). In addition creatine has repeatedly been reported to be safe, and possibly beneficial in preventing injury.



Carbohydrates

Endurance athletes need a specific type of nutrition before, during and after a long workout or contest. Athletes need carbohydrates to supply muscles with energy before workouts or contests. Researches have shown that ingesting a light carbohydrate and protein snack 30 to 60 min prior to exercise (e.g., 50 g of carbohydrate and to 10 g of protein) serves to increase carbohydrate availability toward the end of an intense exercise bout.

Cyclists need carbohydrates during a long workout or contest to supply muscles with energy, and consuming additional electrolytes during a long workout or contest can go a long way toward keeping a cyclist moving. The American College of Sports Medicine (ACSM) recommends ingesting 0.7 g/kg/hr of carbohydrates during exercise in a 6-8% solution (i.e., 6-8 grams per 100 ml of fluid).

After a workout the athlete's body is depleted of energy and starts working toward restoring glycogen levels and rebuilding muscle damage that can come from a long workout or contest. If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

Following intense training and competition, athletes have to consume carbohydrate within 30 min after exercise as well as consume a high carbohydrate meal within two hours following exercise. This nutritional strategy has been found to accelerate glycogen resynthesis as well as promote a more anabolic hormonal profile that may hasten recovery.


 

Energy Boosters

Endurance athletes need a specific type of nutrition and supplementation before workouts, and contests. Athletes can consume Energy Boosters that can improve running performance by raising their energy level, intensify mental alertness, wakefulness and focus.


Intra-Workout Supplements

Endurance athletes can use complex intra-workout supplements during a long workout, or contes. Intra-workout supplements are designed to be used during a workout to increase athletes performance, energy levels, fuel their muscles with carbohydrates, electrolytes and amino acids. Most fueling supplements can be ingested and digested quickly and easily.

Proteins

Every endurance athletes either knows or should know the importance of protein. Without enough protein, you can't train heavy, and won't get faster and stronger. Proteins are the building blocks of muscles. It has been shown that the protein requirements for endurance athletes may well exceed that suggested by the RDA (0,8g/kg/day) because of a greater lean mass, a greater need for tissue repair, and because a small amount of protein is burned during training. This increases the protein requirement for runners to approximately double or triple that of nonathletes. Research has shown that 2.0 to 2.6 g/kg/day of protein are required for periods of very intense physical activity. Endurance athletes can especially benefit from supplementing with a high quality protein formula because they aid in repair, growth, and development of muscle tissue.

Post Workout Formulas

After a workout the athlete’s body is depleted of energy and starts working toward restoring glycogen levels and rebuilding muscle damage that can come from a workout or contest. If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

Following intense training and competition, athletes have to consume carbohydrate and protein (e.g., 1 g/kg of carbohydrate and 0.5 g/kg of protein) within 30 min after exercise as well as consume a high carbohydrate meal within two hours following exercise. This nutritional strategy has been found to accelerate glycogen resynthesis as well as promote a more anabolic hormonal profile that may hasten recovery. Athletes can use a complex Post Workout supplements that help to quickly replenish glycogen stores and begin the recovery process.


Joint Supplements

Every athletes who trains seriously may have a tendency to overuse certain joints. Complex joint support supplements combine the best of science and nature that aids in the maintenance of cartilage and healthy joint function, comfort and range of motion.


Multivitamins

Vitamins are essential organic compounds that serve to regulate metabolic processes, energy synthesis, neurological processes, and prevent destruction of cells. Taking multivitamin supplements can be a valuable tool for those with dietary imbalances or different nutritional needs and a solution to counter the widely pervasive vitamin deficiencies today. Since dietary analyses of athletes have found deficiencies in caloric and vitamin intake, many sports nutritionists’ recommend that athletes consume a low-dose daily multivitamin and/or a vitamin enriched post-workout carbohydrate/protein supplement during periods of heavy training.


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