All -
There are a ton of products out there designed for every day use, training, to recovery.
What do you all use and recommend for IronMan training? Are supplements crap? Are there any products that work well for recovery?
I am lost (with all the choices) and would like to better understand what I should take for every day use and recovery…if anything.
Take a multivitamin… aside from that, most supplements aren’t worth anything.
For recovery: chocolate milk, or chocolate soymilk (if you’re not into pus)
That’s exactly what I have always done. So far it has worked…but I am amazed at the size of the industry and products that folks are purchasing and consuming…there has to be some benefit…right?
i second the multi-vitamin. i use GNC’s mega men’s. be a big boy and no flinstones or chewable vitamins though, get something you can swallow.i personally like to take it around lunchtime, since it helps me avoid that time during the day when you feel like you need a nap.
when it comes to recovery, there is some benefit to the recovery products out there. but you can accomlish the same thing with food. but you need the right kind of food - a balance of proteins with carbohydrates (preferably complex) within 30-60 minutes of completing the workout. we are talking about 3-400 calories max for that whole meal. and then follow with smaller meals every 3-4 hours afterwards.
Hammer Nutrition does make a product called Recoverite which has some extra glutamine added. R4 has some other amino acids added - but is there enough to make it really work? or is it just the timing of the shake? do they work? i have used the Recoverite when i don’t have a meal lined up or after races, and i think it does. does it replace food all the time? no way, but it does buy time to the next meal…(and does not need refrigeratoin, just mix with water)
joanna
www.nutrition-in-motion.net
Exactly what I do! Centrum Performance and Chocolate Soymilk. Yum!
Jodi
ps. Also need to get some Viactiv for the calcium and D. Vegetarians in the North have to watch the level of Vitamin D consumption since there’s no sunlight and no great dietary sources in the plant world
I take viactiv, too. Raspberry are good!
I’m a big fan of the Hammer products, including Recoverite, and I use this when real food is not available. 90% of the time, however, I get my recovery calories from food. A good smoothie with protein, or a mix of carbs and protein from the fridge works for me. (For protein in the smoothies, I Hammer’s powdered stuff.)
In general, I’m using less and less off-the-shelf products and moving towards Eddy Merckx’s “one water bottle, one banana, and six hours on the bike.” Fig Newmans and water, for example, work great for me on a long ride (with one gel in reserve, just in case.)
I have tried many regimens, supplements at high $$$! I now use a OTC multivitamin, OTC vitE/C, and baby aspirin(for my heart) and found NO difference in myself and save alot of money! I have used Endurox and others for recovery but have found that a chocolate milk and granola bar work just as well. The big claims of companies havent proven themselves in my body. Michael
I take MHP multi vitamin, it also has some aminos in it, I also take the essential oils, recover ease after hard workouts and races, yummy chocolate milk after workouts and races and I try my darndness to eat 1 gram of protein per lb. and as you know a ton of water, carbs and fats
and dont forget the great naps and sleep
as you all might agree you have to find what works for you
What most in the endurance sports don’t understand is the need for recovery. Most athletes do not get enough protein which is essential for recovery. Another important supplement that actuallyl works is glutamine, once again very essential in recovery from putting the body through workout induced stress.
There are a lot of products making great claims that are BS but these two are not. If you want a good souce of glutamin check of Sci Fits Glutamin AKG, awesome product.
Thanks for the tip on glutamin.
What I stuggle with is how much protein, carbs, etc? How soon do I take it after a workout?
How about those buckeyes Blue!
General rule of thumb is a gram of protein per pound of body weight per day for a person engaging in vigorous workouts and an equal amount of carbs. Post workout is a very critical time to consume protein and carbs, you have about a 45 minute window where your body will just suck up anything you give it, I would recommend about 40 grams of protein post workout and consume 10 to 15 grams of glutamine a day.
I have to hand it to the Buckeyes, they took care of business and I hope they throw and old fashioned smack down on USC, getting a little tired of the Pete Carroll thing.
What gives with the gram of protein per pound of body weight thing? I’ve heard this before and I’ve tried it. At 190 pounds, the closest I’m able to get is about 160 grams of protein per day and thats subsisting on almost all meat and protein powder. I also end up with a fair amout of gas (my wife would say an ‘unfair’ amount of gas) . I’m weight training, biking, and running between 10-15 hours per week at almost entirely aerobic levels. Am I short changing myself by not getting down 190 grams of protein?
You want to eat between 5 and 6 small meals a day. That puts your protein at about 40 grams per meal, sounds like you are doing the right things with meat and protein powder, try a couple more scoops of whey protein a day and you will be golden.
Always a complaint form the wife when the protein content goes up. There is a price to pay to have a studly husband, lean and stinky or fat and lazy.
I thought you would find this of interest. Emilio posted it a few months back. I could not agree with him more.
hope it helps,
Slater
First of all, I am not paid to endorse any products and I buy my drugs, so these comments are all without vested interest in the companies mentioned.
If you are taking anything that makes you feel so good, or perform so much better by taking a couple of them, then what you are taking is probably either an illegal, controlled, or a banned substance. What supplements do is much more subtle and is noticed more by things like speed of recovery, quality of sleep, sex drive, good skin, healthy nails, hair, teeth, gums, and consistency of energy or the course of months and years (not just days).
Those of you that think that eating well, and everything in moderation etc. is enough, you are probably also satisfied with your race results and you are not interested in getting faster. I can talk about racing and at what level I try to race at, but the right supplements also help recovering from broken bones, appendectomies, and other traumatic injuries on your body.
Vitamins and supplements are something everyone should take because nobody eats a perfectly balanced diet. Supplements do just that they supplement your diet. I have come to learn that the quality of the ingredients is as important so I do not skimp on stuff like this. I am on the Damage Control Master Formula program.
I also take glucosamine and chondroitin for joints because I am 46 and still racing hard. If they whether they work or not, they are inexpensive and worth the effort just in case.
Finally, I use Recovox. The hormonal effects of stress on the body are what age us, slow our metabolism, and slow our recovery down. While exercise helps stress you are still producing cortisol, the hormone that causes all this. After 4 years of taking it on a consistant basis, it is worth every cent.
Emilio De Soto II
I agree with others here:
Good multivite Check out source naturals (see below)-- Life Force multi —This multi pretty much blows everything else away no offense GNC.
lowfat chocolate milk --great recovery drink
Omega 3 fatty acids— flax oil
Extra B6 can help increase red blood cells—although the research isn’t really conclusive on this. Look at the ingredients of EP-NO a natural product designed to increase red blood cells. You’ll have to google that one Vitamin connection doesn’t carry that sort of thing.
I take an iron tab once a day and since doing so I went from getting sick 9-10 times a season to once and I recover quicker. My resting and exercise heart rate also went down. Check with your doctor on that though.
to say supplements don’t do much isn’t really true. supplements can provide extra nutrition our bodies crave, and are important in a recovery program.
there is a branch chain amino acid formula from Beverly International that is incredible. It is called Glutamine Select:
This stuff will repair your body quickly, and prevent catabolic breakdown from extended cardio activity. (prevents that immaciated look that many long distance runners get). I’ve been lifting heavy, and drink this afterwards, it keeps soreness away and i’m able to do a hard run shortly after heavy lifting.
Additionally, chocolate milk is not ideal…it is full of estrogen hormones from cow’s milk, sugar and un-necessary fat.
however, quality dark chocolate is closer to ideal, as it is loaded with antioxidants that repair your body and prevent damage. additionally, it is full of flavonoids which are great for your heart and arteries.
Basically, look for a 70% or higher amount of chocolate in a chocolate bar and eat a small piece after workouts. i love chocolove’s strong dark chocolate–77% dark cocoa.
most health food stores have this. or, you can check out: www.chocolove.com
and look at the product guidelines. you’ll see this is much better than chocolate milk! and also more gratifying.
the last 2 things i’ll mention are these:
-calcium supplent that has vitamin D in it
-Omega 3’s.
The calcium will speed your recovery, build your bones, reduce inflamtation of the joints and tissues. The Omega 3’s are good fats that your body needs in order to run properly. it is good for the hormones, brain, and also repairs tissues and is good for your skin, etc.
fruit will replace electrolytes, and hydrate you.
so, that’s my short list reco. if you want to learn more, my favorite book right now is by Dr. Oz***: You the Owner’s Manual ***every person over age 30 should be reading this book, athlete or not.
That what supplements are, they supplement what we are already doing. If we are leading a healthy lifestyle and eating nutritious foods they will enhance this.
There are no miracle pills but they can assist in many areas such as recovery, strenght gains and easing joint pain to name a few.
I take a daily multi vitamin and glucosamine-chondroitin. For recovery, a home made shke of ice, organic skim milk, bannana, blueberries, vanilla protien powder which I sip on as I sit in my pool which is int eh low 60’s to simulate an ice bath for 15min. Brrrrrrrrrr!