Supplements to INCREASE CYCLING PERFORMANCE! - 5 products I have used and worked.
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- เผยแพร่เมื่อ 24 ก.ค. 2024
- Are you thinking about using supplements to boost your cycling performance? I talk about a couple product I used and are backed up by science to work. Let me know what you think!
*this video is a re-upload because the original got deleted by TH-cam.
Intro: 00:30
CAFFEINE: 01:40
CREATINE: 03:22
B-ALANINE: 06:30
SODIUM-BICARBONATE: 08:35
BEETROOT: 09:48
DIET IS IMPORTANT: 12:20
Study on beetroot: www.researchgate.net/publicat...
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1. Caffeine
2. Creatine
3. Beta-Alanine
4. Sodium Bicarbonate (Baking Soda)
5. BeetRoot
6. Some green powder crap
That sums it up.
i like the summary
Dude, the biochemistry you discussed here is on point!
To be specific, ATP (adenosine triphosphate) and ADP (adenosine diphosphate) are both energy “currency” (we can have an analogy of a battery for example, atp as a full charged battery and adp as a low battery) and they’re both involved in Glycolysis, Citric Acid Cycle, and Oxidative phosphorylation. So creatine from creatine supplement are called creatine monohydrate while the natural creatine that your heart, liver, skeletal tissues, and other major organs produced is called creatine kinase. Basically, the supplement transforms to creatine kinase to help it bring up the ADP to transform it again to ATP because the those 3 cycles I mentioned needs ATP (not ADP) so that’s why to make your skeletal tissue work more, you need more ATP and basically to have more ATP, you need to transform those ADP as fast as possible to ATP so that the muscle have more energy. In a non-related discussion, when a muscle works, it needs glucose (that’s where your ATP is from and your glucose from your diet) and consumes that glucose to have more energy and when those glucose are fully absorbed and consumed, it becomes lactate then goes to your liver to be glucose again via gluconeogenesis. Lactate, in particular, is the one that makes your muscle aches. So when your muscle work more and more, your produce more lactate. In general, you actually don’t need creatine but you need to have more glucose storage because you naturally produce creatine special thanks to your muscles. It’s actually needed if you’re an intense workout person but if not, you don’t need it since it has a lot of side effects especially if you’re trying it for the first time without consulting your doctor. Examples of which is it causes strokes to people who has previous cardiovascular disease and constipation due to the effect of the monohydrate from the creatine supplement making it a diuretic, therefore losing fluids at the same time slowing down the digestion and making it hard for your intestine thus causing constipation (or at some patient’s, diarrhea). The actual water weight is right but the mechanism of that is because it is a diuretic, it pulls water from your muscle, thus increasing water weight and altering your fluid levels in the body.
So unless you’re a trained individual or a highly fit individual, try to consult your doctor first before trying creatine and other products. Coffee is good btw so no harm in that. Just trying to inform other people specially those who’ll be trying these products for the first time.
I’m a doctor and a cycling fanatic 🤙🏽👨🏼⚕️
Keep it up, Jasper!
great addition doc, thanks!
Interesting to read about creatine, thanks
That’s awesome! Thanks!
Brilliant video man! Best video & advice on cycling performance nutrition on TH-cam👍
You're welcome 👍
How about hmb? there are a lot of recent research that proves when combined with creatine it has a positive effects on cyclists and rowers. I can post something, but anyone can find them online.
The other supplements you mention i can confirm they work and they are all what you need for exercise, not just road biking. I came from a PL background now doing mostly road biking.. great videos!
Beta Alanine has to be consumed consistently over weeks to see the benefits. Similar to beets, 2-3 large beets a day starting about 3 days before event and then around 2 hours prior. Blend cooked beets with coconut water, half a banana, pinch of sea salt and a table spoon of raw cocao powder (the cocao has similar effects as the beets). Tastes vaguely like a chocolate and banana milk shake. Add instant coffee or a shot of espresso for a great pre race drink! 👍
Nice tip!
If you're allowed and it's the off season, THC and CBD can really help with focus, quality of sleep, pain tolerance and really helps on those long distances to zone you out and let your legs just go.
My video got blocked when I mentioned cbd hahaha. 🤪
I have a copuple of questions I would be very grateful for you to answer, as I find it difficult to find this info on the internet and you seem to know what you are talking about.
I didnt know about what you said about synthetic vitamins, what is the problem with them? Dont they have the benefits of natural vitamins? Is there any supplement in the form of capsules that has natural vitamins, or is that just impossible?
And, the one that concerns me the most, how is the powder of a daily dose of Athletic Greens supposed to contain those portions of fruit and vegetables? How do they get the natural food to that concentrated powder? And still conserve all the natural vitamins and minerals without adding synthetic ones?
The dont explain that in their website, and I can not believe blindly in a product.
synthetic vitamins will bind to receptors like real vitamins but wont do the same job in your body.
I dont know about how they put the vegetables into the powder, thats the secret of athletic greens I guess..
When are you taking the creatine and Beta Alanine ? Before , after during your rides ??
you can do both. many ways are prescribed online. try what works best of you. both have a loading period and usually i take it in the morning and before training/race
Geweldige video..7x Alpe d' huez? Wooow..ik ga 6x doen in juni dus Bietensap 1 fles per dag vanaf 4 dagen ervoor?
ja of die bietensap shots, dat is makkelijker ben ik achter gekomen haha.
succes!!!
This video was published few weeks ago? Am I wrong?
yes i tought the other video has been deleted.
No. You’re right. Im guessing it was deleted.
yes the video got deleted by youtube (dont know what reason, they wont tell). People where asking for this video to come back so I slightly editted and re-upload.
@@jasperverkuijl That's fine. But are you sure they won't delete that again? Thanks for your videos, keep me motivated.
I took something out that might be the issue...
Out of personal experience, q10 ferritine and arginine work too. Never tried creatine, I have little hair to risk :-)
I’d probably just go for the beetroot for now 👍
Sounds goodddd
Thanks 😊
Great info but being over 40 makes it hard to lose weight.
I might be under eating.
I lost 10kgs during 15 months of cycling but now it has stopped and can't drop it lower.
😅
Start weight training. Squats and deadlifts. Will really increase your metabolism. And will increase bike power
@@rabbigoldbergsilverstein2899 ok but how about the reps? high reps big weights, low weights high reps (15+)?
NorthWind start with 5x5 3 times a week. With a weight that you have at least 2 reps left in the tank. Mon do 5x5 squat Wednesday, do 5x5 deadlift, Friday do 5x5 squat. Add 5 lbs each session. Hopefully you find a gym with 2.5lb plates. The goal is progressive overload. You will gain TONS of lbs on your lifts in short time with this program. I got my deadlift from 225-315 in 6 months. Trick is to start with a weight that you lets you have at least 2 reps left in the tank. This will maintain linear progression. Never use a weight that you go to failure on every set. For better details I suggest you search stronglifts 5x5 beginner. It will go in better depth then what I have described.
@@rabbigoldbergsilverstein2899 that's an awesome input :) cheers for your reply buddy.
creatine can cause rapid water weight because the supplement draws water into your muscles' cells. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach.
true, like I said in the video. quitting creatine will make you lose it
Another creatine myth believer lol. The water storage is molecular, it does not cause bloating.
It's hilarious how the MOST researched product still has people saying false things like this...
Any thoughts on citrulline malate?
No, never heard of it actually
i just start and used bcaa is it safe and effective?
It’s basically expensive protein powder 👍🏻
What is better beta alanine or citrulline malate?
I’m not sure.
Beetroot "super special taste" LOL thats putting it mildly. I hate beets. Hate the taste. But I do use two different beet root suplements. Liquid and powder. I believe it does help.
I’ve seen this one before
yes the video got deleted by youtube (dont know what reason, they wont tell). People where asking for this video to come back so I slightly editted and re-upload.
I think that creatine is not needed here. Potassium - Magnesium need to add
thats subjective imo
I was using creatine with very good results, some PBs just smashed. But during the time I was taking it I've had massive, sudden and lasting cramps also when doing almost nothing.
maybe you where not drinking enough? I never experienced cramps while using creatine..
@@jasperverkuijl maybe, but I think I wasn't skimping on hydration. Nevertheless it gives powah. Up to 1 minute sprints it gives a proper kick.
@@wysmolek if you can sprint for 1 minute, it wasnt good sprint LOL
Nothing new, but apple cider vinegar every night before bed has helped me with PH levels
seems like ACV is good for everythibng haha
tried to used beta-alanine but even smal doses of it casued this very annoying reaction. Thrown away
Than you took too much at once. Multiple small dosis will solve this issue.
Apples raise my blood sugars too much. It brought the doctor to me.
I've been here before.
yes the video got deleted by youtube (dont know what reason, they wont tell). People where asking for this video to come back so I slightly editted and re-upload.
one supplement that is 100% guaranteed to work is a hyperbolic chamber , and or altitude training , if you can get to some place high above sea level , then you will make more red blood cells and see a possible increase in ability ?
I would not call that a supplement but yes it works!
@@jasperverkuijl dont forget getting your hormones balanced and monitored , and your digestive system checked for issues , those are great supplements !
Creatine is good for Crit races with lots of short sprints then?
The Cycling Schmo not really, the water weight you gain is too much to warrant using it. For weight lifting it’s worth it but for Cycling not so much. Best supplement I’ve used is beetroot shots
@@TheDbtom Most crits are generally flat though aren't they? Which negates the weight issue?
The Cycling Schmo is still a factor when accelerating
It's a question of does the increase in power outweigh the weight lol
The Cycling Schmo try it in your off season, most of the time the answer is no. But worth checking, beta-alanine is probably better suited for Crit racing
Rocket Salad Contains more nitrate than beetroot
Haha sure. But how are you going to consume that?🤪 eat 2 kg of rocket salad every day😂😂😂
@@jasperverkuijl Rocket Smoothie ;)
@@williamwheelie4430I would be worried about the oxalate content!
What do u think of BCAA?
It's a form of proteïne. It can work but wouldn't put it in top of list if my normal nutrition is proper
sell me some tupperware :))) or amway lol
creatine causes cramping so i wouldnt have this on the list.himalayan salt could help prevent some of this issue.creatine is good for lifting weights but long cycle races will mess up yr muscles.
Himalayan salt does not prevent cramps..... Creatine doesn't cause it by definition either..
Creatine can help in certain periods to break through plateaus, like I said in the video it won't change your aerobic system but can be of other benefit
Bjarne Riis injecting beta alanine 😂
...only 5 jasper !!?? they say that every good lie contains 85% truth lol
check out examine.com ✌️
First comment
Sorry but this is mostly rubbish. The gains are miniscule at best and simply not worth your money or time. A proper diet and adequate rest are all that's needed.
Ok you tell the pros of the TdF they should just eat peanut butter and jelly sandwiches and they’ll be fine ?🤪🤪😜