Hard Workout Supplements

Hard Workout Supplements

I am almost 40 years old.  I am a first season road cyclist.  I use High Intensity Interval Training.  I have ridden up to 80 miles in a week.  My longest ride was 42 miles in one day.  My goal for this year is to complete the Ride Across Indiana ride - a160 mile ride from Terre Haute to Richmond in July this year.  I should reach 50 miles in a day this coming week.  

I train 6 hours per week minimum, and as I get closer to the big ride, I have done 10 plus hours and will have to do more to get to around 100 miles in one day in preparation for the big ride.

What does a guy like me do to make sure I get the nutrients that I need for such efforts?

If you do not learn anything else in sports science, learn this: Recovery is the most important concept in exercise.  The faster you recover, the faster you can do that next workout, increasing your workload, without injuring yourself or risk burning out.  Proper nutrition is the main ingredient, along with adequate sleep and rest.  Let’s focus on supplements.

Pre Workout

My favorite is Amino Energy.  You can get this from Amazon for about $35 for 60 servings.  You get amino acids, nitric oxide, and caffeine.  It is perfect to get to going through an hour workout.  You pour 12 ounces of water in a shaker; pour four scoops of the stuff into the shaker, shake, and drink.  It mixes easily.

I have come to like NO Xplode, although it does not taste very well.  You get amino acids along with a good dose of nitric oxide.  It is good to mix up supplements, so I rotate this with Amino Energy.  Pour 8 ounces of water in a glass.  Pour one scoop of this stuff inside the glass, and stir with a spoon.  In ten minutes, you can feel the NO2 surge in your bloodstream, and you are ready to hit the weights.

NO Fury is good to supplement with Amino Energy.  I can pour 6 scoops of Amino Energy into the shaker to get more NO, but it is best for me to just add pure NO along with 4 scoops of Amino Energy.  It is a good mix for my needs.

Post Workout

I have used Amino Energy as a post workout drink, but it does not feel right probably because there are very few carbohydrates. 

300 milliliters of milk and a half teaspoon of pure cocoa is my go-to post workout recovery drink.  My wife also uses this after Zumba and Bootcamp with equal success.  The side effect is that it gives me a lot of gas, but that is a small price t o pay to feel refreshed the next morning instead of anemic.

I just began trying Elite Series Whey Protein, and I have had success.  I did 4 Power Intervals (Zone 5 HR, 2 minutes), and three Stress Intervals (Zone 4 HR, 8 minutes) the other day, and instead of just milk, I mixed in some of this stuff.  The next day, my leg muscles we so well recovered, I felt like I did not even perform a workout, they felt so fresh the next morning.  

I also used glutamine, on the recommendation of a cycling buddy of mine.  My muscles were better recovered the next day.  I think one of the basic building blocks of muscle is glutamine.

Mid Workout

For workouts lasting over one hour, eat one banana at 30 minutes and then every hour after that – at least.  If there is a break after 2 hours or so, eat an apple.

NO Fury is another go-to item for me, but for mid workout when I need some more energy in the blood.

I will occasionally take along with me Amino Energy with 2 scoops on a bike ride.

///////////////////////

Remember, the faster you recover, the faster you can get back to your next workout session.

Freddy Martini

freddymartini@earthlink.net