Supplementation

Wow it really has been a while since a new post was written here, time to get back on track.

I would like to discuss what I recommend for supplementation. Very very few people I know really have a perfect diet. When you consider the human body does not perfectly absorb everything put into it; there can be huge deficiencies in nutrients by the time it has reached every part of your body. This is why I feel it is so important to supplement your diet.

Just like training volume, type and all the other variables. Supplementation is something that is specific to each athlete. Here is a general recommendation I have found works for a wide variety of endurance athletes.

General Multi-vitamin – One of my favorites is centrum performance. It has many of the basics that an athlete or harder working person may need. Try to pick a multi-vitamin that is also very high in all the B-vitamins. B-vitamins are very important for energy metabolism and production. A multi-vitamin is always a good insurance policy for most any athlete.

Amino-acids – By definition a workout in any form is going to break down muscle to varying amounts. The harder the workout, the more the break down. I have found 2 products by hammer nutrition to be very good. These are endurance amino and mito caps. By having specific amino acids introduced to the body, you greater the chance for a more complete recovery between hard workouts.

Iron – This is a very tricky one. I know I my self always do better under higher training loads with a minor amount for iron being supplemented. I would encourage lots of discretion if choosing to supplement with iron. Iron can help your cells from being anemic and encouraging red blood cell health. Again, use this with discretion.

Electrolytes – I include electrolytes as supplementation because you need electrolyte stores to even start physical activity. I know lots of people who take salt during a ride, but there are other elements that contribute and can be supplemented during your daily diet. In particular, calcium and potassium are needed for muscle and nerve function. These can sometimes to be included in a daily multi-vitamin. If possible try to find one that does. I break up some calcium in my gatorade mix to take with me on the bike when I am going for longer and harder rides.

Race day specific – on race day I use some special supplements, here is a brief list:

Caffeine – multiple studies have found many different advantages for caffeine in athletic performance, don’t go crazy though!

Phosphates – Most popular sodium phosphate to help with electrolytes and phosphates for creatine phosphate production. This is found in Hammer nutrition’s Race day boost.

Lactate pills – these help to flood the system with lactate that helps with lactic acid buffering. Lactate is the compound to absorb hydrogen ions that produce the burning sensation. By flooding the system with lactate, you can delay and reduce the amount of burning under heavy load.

A special shout out – I also highly endorse the use of Optygen. the effects have been debated, but I believe in it. It uses a herb extract that helps to bind oxygen to heme in the red blood cell.

In review, here is what I take:

 

Ride Hard,

Coach Jordan.

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