Nuun electrolyte tablets for riding in the scorching Texas heat - gotta put back what you sweat out - and a high quality bone broth protein powder. It helps to build muscle. Bone broth is also completely natural and not synthesized like many other protein supplements!
0:20 - Iron (take with Vitamin C to assist with iron absorption and take before a ride) 2:11 - Vitamin B12 3:04 - Vitamin D 4:07 - Omega 3s 5:03 - Creatine 5:49 - Antioxidants 7:03 - Nitrates 8:20 - Caffeine
Idea for GCN Cycling Club -- Use members as a focus group to sample cycling nutrition products from your sponsors. Thousands of us, dedicated to cycling, riding in different conditions, etc. Probably a good cross-section of consumers.
Thanks Emma. Great that you pointed out that a balanced diet can deliver most of these vitamins and minerals. Thats the way your body was designed to absorb these things. Equally importantly, don't self diagnose the need for supplements. Finally, the adverse interaction between supplements, and other so called complementary medicines, with prescribed medications is of significant concern. Speak to your Doctor before taking anything and thereby avoid unintended consequences.
On the caffeine experiment, asking a presenter to ride without caffeine is the problem. The idea is do a blind study. Don't tell them when they get caffeine or not. You say we are doing a test with and without coffee. Then run a longer test, compare the results and note when its decaf and when its not. The non-coffee rides will serve as a baseline. Don't have enough test subjects? I do believe there is a university in nearby Bristol; a friend works there and he would volunteer. I bet he could recruit a few other riders to join the study just so they could ride with you and/or the other presenters!
Do you think you would have to measure whether the volunteers could tell whether they were drinking decaf or not? I would think a questionnaire at the end of the study in which the participants are asked to rate their own performance, and also state whether they believe they had a caffeinated drink or not would be interesting in terms of performance vs expectation.
The simple answer is no. All you have to do is have the caffeine in a pill form and the decaf version will be a placebo. The tricky thing is how much caffeine the participants have on a regular basis as this will effect the difference in performance. The effect of caffeine will be less in a person who normally drinks a lot of coffee as opposed to a person who doesn't drink coffee at all.
my understanding is the benefit of caffeine is the "perception" of effort, which can be reduced by a few % with the use of coffee rather than an actual increase in performance, for instance power output. I wonder if a blind study as you mentioned would demonstrate that over a short period, 5km as described in the video, would likely show no difference due to placebo effect of consuming a coffee, decaf or not.
@@percyveer2355 caffeine is a bronchodilator (i.e. increases airflow into the lungs) so it's not just perception, which is why all elite athletes take it before races. You've probably noticed that it's in most gels and sports drinks too :)
@Evan, the increase in airflow is not something i know much about. would this suggest nasal spray, or caffeine as an aerosol hitting the shelves? i have seen articles that reference the benefits of caffeine in anaerobic activities. i have read one study that identifies the issues with measuring caffeine impact on performance. it identifies that the non caffeinated group are often inhibited by the withdrawal of caffeine and this can be as great as the benefits. caffeine is now everywhere, no wonder we are struggling to get our 8 hours. for all we know about the benefits of caffeine, it seems there is more to learn about it.
Not only can you have too low iron but you can have too high iron as well, especially men with a family lineage from Ireland. Too high iron can make you feel fatigued. If your not sure, get a blood test panel on your iron or you can test to see if you have one of the two genes that create the Hemochromaotosis. Great clip Emma and glad your part of the GCN team.
Once again, Emma is spot on with "real world" advice. I have never been a supplement fan, always trusting that as much as I eat my nutritional needs are probably being met! Also, there is the absorption issue. I kind of trusted that my body "knew" what it wanted and took from the bounty that I give it! My wife on the other hand has always been a supplement guru. From the looks of it we are both still healthy, so who knows? Anyway, I would like to hear from some nutritional experts, not knocking Emma for whom I have profound respect. But, surly GCN can do a segment with some experts who can "dumb it down" for us mortals since we are not all elite endurance athletes. It is easy to over feed the beast that lies in all of us. That should be another segment in itself. Most people have little clue how hard they must work to burn a few thousand calories.
Something about Emma’s voice. It’s very honest, authentic and reassuring. I reckon if she said aliens had just landed I’d believe her. Another great video Emma!
None. My days of competition are behind me. Thanks Emma, for reminding us all that there are no supplements that are nearly as helpful as a balanced diet. There are clearly some medical problems which can cause some nutritional deficiencies, and most of those folks are unlikely to be involved in competitive sport. Fortunately those diseases are rare. Iron deficiency anemia is an exception. For the rest of us, supplements are certainly readily available, highly marketed, but won't make one iota of difference in performance or health. But, it does make some expensive urine and propagates the sport supplement industry. YMMV.
Funny story, vitamin b12 injectable is available without a prescription in Australia. During both the Sydney Olympics and Melbourne Comm Games you couldn't buy it because it was sold out from all the international athletes buying as much as they could.
Thanks, Emma. I had this awful habit of donating a pint of blood a few times a year. I stopped that unselfish behavior after they let me unload two units after a low normal hemoglobin screen--I felt dog tired for weeks, even with iron supplements and a ton of red meat! I've paid it forward enough. I'm into beans, rice, tofu, nuts, making my own bread & hummus, potatoes, veggies, iron, beets, wild caught salmon and as little processed food as possible. I'm loving my time on my road bike, in the pool and canoeing local waterways.
Micro nutrient density is the path to true health. H=N/C. Eating foods with high nutrient density per calorie will lead you to great health. Eat wholefoods and treat processed foods as occasional treats. Even if you are not vegan, supplement only B12 and Vitamin D.
Hey Emma!!! I have been meaning to say how much I have enjoyed all your input with the GCN Crew. I don’t comment much, and you are a very positive person and good information! Stay safe and strong 🚴😎👍☕️
Three observations about Emma: 1. Her videos are the only ones from GCN to talk about pee and poo. 2. She pronounces the letter ‘H’ haitch instead of aitch. 3. She is awesome. Her videos are always intelligently informative, with the right dose of humor.
Small correction: ROS abbreviates "reactive oxygen species" NOT "radioactive oxygen species". ROS are essentially oxygen centered radicals which cause oxidative stress in the body.
Omega 3 you can get right from the source and avoid the middle fish, meaning there are algae versions available (which is where it comes from). Avoids the heavy metals that are hard to remove. Interestingly when I decided to switch to plant based, the same manufacturer NutraSea had NutraVege available! Must be easier for them as well
electrolytes!!!!! cant forget them! also keto diet plus mct oil is a total game changer and probably the best thing you could do as a cyclist to to improve gains. or just in general when it comes to working out or any sport.
We tried juicing beetroot with other fruit and veg for 6 months, even growing the stuff to cut down costs. It can wreak havoc on the body if you aren't used to it. Keeps you nice and regular and and is energizing, however the quality of the juice depends on the nitrates in the soil it is gown in and juicing can lead to problems with blood sugar levels. Beetroot juice stains everything and there was not a huge difference in performance in the end!
I think my diet covers it all and the Popeye portions of spinach provide me with all the daily iron I need. I did not know it also makes me faster. I was eating it to supposedly boost my protein synthesis.
Great informative stuff Emma. Just enough detail without going overboard. I use SiS multi bits - contains a daily dose of the main vits, and it’s from a trusted sport informed source.
Hi Emma, ROS stands for reactive oxygen species, not radioactive. That makes it sound 5x more dangerous though lol. Apart from that, excellent video as always.
I take all of the above, but not all the time, as over the years I have kept a close eye on my yearly blood test results ever since I rode a season not knowing that i was severely iron deficient and my doctor sorted me out. A well balanced diet is way better but at least quality Vit D And Iron should be supplemented every day. Great show Emma as always.
I love GCN content. I do recommend a carful approach when making dietary advise in a generalized fashion Guys. There are a lots of new research about a plant based diet for athletes out there. I recommend digging slightly deeper before making these statements. I am not saying you guys are wrong, it’s rather not possible to generalize certain statements.
Hey Emma you are a geotech eng phd. You should do a video that combines that with cycling. Road building in mountains ? Bike path base layer preparation ?
I know a motorcycle that goes faster with oxygen nitrate. It comes in compressed gas form & uses the nitrate to carry more oxygen to the combustion chamber for a high reactive flame front.
You should warn regarding iron intake that there is a big risk and problem if you go into iron overload. Probably the best thing to do is good your blood values checked and ask for medical advice prior to taking any supplements.
Also Magnesium and calcium inhibit non heme iron, so if your supplementing magnesium or calcium probably best to get your iron from meat not vegetables.My best friend whos Vegan found this out the hard way on multiple occasions and stopped taking Magnesium and calcium supplements after. I guess the lesson is see a doctor before you supplement and eat a balanced diet.
That was really interesting Emma. Thanks a lot. It's good to know what these various strange named creatures do for us, rather than just taking them . Also , cracking good advise about "Balanced Diet" . So necessary! Oh yea ...the beetroot juice. Bit of surprise... still ,all good.
Excellent vlog Emma. Thank you. As you well know being a “fit” cyclist doesn’t necessarily go hand in hand with understanding nutritional needs of such endeavors.
Fantastic video, Emma. I am a vegan myself and true, it's hard to get iron and B12 from natural sources. I also noticed the Marmite yeast supplement in the video. I heard it's somehow natural B12. How do you use it?
If it helps B12 1000mg per day are the recommended guidelines by True North Health Centre. Apart from that and omega 3, a whole foods diet works very, very well.
Iron can also be obtained by cooking using cast iron that will be absorbed into the food. And if you're looking for the anti-inflammatory benefits of omega-3s, it's probably just as important to decrease consumption of pro-inflammatory omega-6s.
Two corrections, appropriate amount of vitamin D are in the micrograms range per day not milligrams. And respect to antioxidants you probably meant that the body was producing free radicals not radioactive's.Though it would be cool if we could produce the radioactive materials in our mitochondria
Cancer cells love iron in the discrete forms but if you are eating broccoli, the iron gets to where it needs to without feeding the cancer cells. If you must take supplements, use whole food supplements as the proper ratios of nutrients are maintained to help assure maximum bioavailablity.
Bee Pollen although detrimental to Bees is probably one of the best ways to quickly recover from long rides. I mix that with water then add 2 teaspoons of Natural Honey ( bought from local hive farms) to the water. That is what I take on longer rides. The bee pollen is well documented in health and fitness and tastes good.
Yeah it's just liquid sugar that's all it is it's empty calories it's just bee vomit. If you do the same thing with maple syrup or just regular sugar you probably got the same result sugar sugar sugar.th-cam.com/video/EXeSoEgnXS4/w-d-xo.html
ThePonycat The bees keep the Pollen balls in little sacks on their sides this gets removed as they pass through filter holes on the hives. It is a basic converted pollen to sugar and it's a basic saccharine sugar for your body to digest. Bees are our friends .
Great video Emma, but confused by something. Nitrates, I thought Nitrates where bad for you? I buy hot dogs specifically with no nitrates. I know hot dogs are not good for you etc. So whats the deal with that?
It's been a historic assumption that it is the caffeine in coffee which aids performance. Recent research suggest that it is not caffeine but another ingredient in coffee which is critical to increase performance. It concluded that both decaf and caf coffee are equally effective.
Omega-3, Calcium, full range of vit. B, vit. C, Iron, vit. D. I keep sitting on Embry diet because of MS. And keep spinning those legs almost every day.
is it important or necessary to separate the consumption of beet juice or products containing beet and coffee? I'm asking because caffeine is known to be a diuretic and do not want to urinate some beneficial beet juice (nitrates) from my body... is there a time span in which I should separate the consumption before a ride- thanks GCN
You don't take vitamin D to take up calcium. You take it to suppress parathormone(wasting) and switch to calcitonin(saving). Also, it is hyper vitamin doses that cause brittleness, its lack causes bending.
I have a cup of tea in the morning before I cycle to work. Am I benefiting from the caffeine and anti-oxidants or losing due to the tannin effects on Iron absorption? Either way, It's still not going to stop me from having my morning cuppa
Two corrections on this video. In terms of vitamin D you clearly meant micrograms of vitamin D not milligrams.vitamin D being fat soluble we keep observing the excess and eventually make you sick scratch that
What supplements do you take for cycling? Let us know 👇
Energy gells
Zero calorie Powerade
Nuun electrolyte tablets for riding in the scorching Texas heat - gotta put back what you sweat out - and a high quality bone broth protein powder. It helps to build muscle. Bone broth is also completely natural and not synthesized like many other protein supplements!
Sheep liver.
Redbull
I was on my bike once when someone threw a bottle of omega 3 pills at me!! Luckily my injuries were only super fish oil.
Very good
Haha! well done. :-D
Brilliant. In fact I think that’s the finest pun I’ve ever heard
LOL. You win!
that deserves a kudo
0:20 - Iron (take with Vitamin C to assist with iron absorption and take before a ride)
2:11 - Vitamin B12
3:04 - Vitamin D
4:07 - Omega 3s
5:03 - Creatine
5:49 - Antioxidants
7:03 - Nitrates
8:20 - Caffeine
Thank you sir
Great video Emma. Personally I use brake fluid as a supplement. I drink lots of it every day. But I’m not addicted. I can stop any time I want.
This deserves more likes
Subtle but funny. Well done!
I feel like I get more intelligent every time I watch one of Emma's videos
That what you get when Emma has a Ph.D in engineering. Sad that she’s no longer with GCN😢
Idea for GCN Cycling Club -- Use members as a focus group to sample cycling nutrition products from your sponsors. Thousands of us, dedicated to cycling, riding in different conditions, etc. Probably a good cross-section of consumers.
Thanks Emma. Great that you pointed out that a balanced diet can deliver most of these vitamins and minerals. Thats the way your body was designed to absorb these things. Equally importantly, don't self diagnose the need for supplements. Finally, the adverse interaction between supplements, and other so called complementary medicines, with prescribed medications is of significant concern. Speak to your Doctor before taking anything and thereby avoid unintended consequences.
On the caffeine experiment, asking a presenter to ride without caffeine is the problem. The idea is do a blind study. Don't tell them when they get caffeine or not. You say we are doing a test with and without coffee. Then run a longer test, compare the results and note when its decaf and when its not. The non-coffee rides will serve as a baseline. Don't have enough test subjects? I do believe there is a university in nearby Bristol; a friend works there and he would volunteer. I bet he could recruit a few other riders to join the study just so they could ride with you and/or the other presenters!
Do you think you would have to measure whether the volunteers could tell whether they were drinking decaf or not? I would think a questionnaire at the end of the study in which the participants are asked to rate their own performance, and also state whether they believe they had a caffeinated drink or not would be interesting in terms of performance vs expectation.
The simple answer is no. All you have to do is have the caffeine in a pill form and the decaf version will be a placebo. The tricky thing is how much caffeine the participants have on a regular basis as this will effect the difference in performance. The effect of caffeine will be less in a person who normally drinks a lot of coffee as opposed to a person who doesn't drink coffee at all.
my understanding is the benefit of caffeine is the "perception" of effort, which can be reduced by a few % with the use of coffee rather than an actual increase in performance, for instance power output. I wonder if a blind study as you mentioned would demonstrate that over a short period, 5km as described in the video, would likely show no difference due to placebo effect of consuming a coffee, decaf or not.
@@percyveer2355 caffeine is a bronchodilator (i.e. increases airflow into the lungs) so it's not just perception, which is why all elite athletes take it before races. You've probably noticed that it's in most gels and sports drinks too :)
@Evan, the increase in airflow is not something i know much about. would this suggest nasal spray, or caffeine as an aerosol hitting the shelves? i have seen articles that reference the benefits of caffeine in anaerobic activities. i have read one study that identifies the issues with measuring caffeine impact on performance. it identifies that the non caffeinated group are often inhibited by the withdrawal of caffeine and this can be as great as the benefits. caffeine is now everywhere, no wonder we are struggling to get our 8 hours. for all we know about the benefits of caffeine, it seems there is more to learn about it.
EPO is a good supplement
EPA, EPO........it's only one letter of difference!
Basically take some EPO and win a cat 4 race on a BMX
It appears to be a good income supplement, at any rate.
pretty sure she said IPA
Keyboardbeatz lol
Not only can you have too low iron but you can have too high iron as well, especially men with a family lineage from Ireland. Too high iron can make you feel fatigued. If your not sure, get a blood test panel on your iron or you can test to see if you have one of the two genes that create the Hemochromaotosis. Great clip Emma and glad your part of the GCN team.
This was great, I love the accuracy of Emma’s videos. Keep the science coming please!
Miss Emma’s videos 💔
"Long dark winters, like the UK"... I live in Iceland, this statement by Emma was hilarious.
I live in Australia. What's a dark winter?
Yeah, but Iceland is pretty. If you live in somewhere like Luton in the UK, a long grey winter must be like a living hell.
Excellent video Emma, packed full of ingredients to digest
I adsorb some iron maiden before I go cycling then I steam through the woods singing 'run toooo the hiiilllsss' etc
Also, beetroot juice FTW
Beetroot Juice - wasn't that a movie?
@@jeffreywilliams3646 I think the movie was Beetle juice. Not entirely sure on the spelling. One word or two? Hmm?
I listen to black sabbath's iron man (Heavy metal)
Emma is the best. So articulate and trustworthy. :)
Once again, Emma is spot on with "real world" advice. I have never been a supplement fan, always trusting that as much as I eat my nutritional needs are probably being met! Also, there is the absorption issue. I kind of trusted that my body "knew" what it wanted and took from the bounty that I give it! My wife on the other hand has always been a supplement guru. From the looks of it we are both still healthy, so who knows? Anyway, I would like to hear from some nutritional experts, not knocking Emma for whom I have profound respect. But, surly GCN can do a segment with some experts who can "dumb it down" for us mortals since we are not all elite endurance athletes. It is easy to over feed the beast that lies in all of us. That should be another segment in itself. Most people have little clue how hard they must work to burn a few thousand calories.
Something about Emma’s voice. It’s very honest, authentic and reassuring. I reckon if she said aliens had just landed I’d believe her.
Another great video Emma!
As always Love your videos Emma, very helpful and positive.
Miss Ms. Emma. She was a special GCN presenter.
None. My days of competition are behind me. Thanks Emma, for reminding us all that there are no supplements that are nearly as helpful as a balanced diet. There are clearly some medical problems which can cause some nutritional deficiencies, and most of those folks are unlikely to be involved in competitive sport. Fortunately those diseases are rare. Iron deficiency anemia is an exception. For the rest of us, supplements are certainly readily available, highly marketed, but won't make one iota of difference in performance or health. But, it does make some expensive urine and propagates the sport supplement industry. YMMV.
This is very well done. Kudos to Emma and the team at GCN.
Funny story, vitamin b12 injectable is available without a prescription in Australia. During both the Sydney Olympics and Melbourne Comm Games you couldn't buy it because it was sold out from all the international athletes buying as much as they could.
Thanks, Emma.
I had this awful habit of donating a pint of blood a few times a year. I stopped that unselfish behavior after they let me unload two units after a low normal hemoglobin screen--I felt dog tired for weeks, even with iron supplements and a ton of red meat! I've paid it forward enough. I'm into beans, rice, tofu, nuts, making my own bread & hummus, potatoes, veggies, iron, beets, wild caught salmon and as little processed food as possible. I'm loving my time on my road bike, in the pool and canoeing local waterways.
Micro nutrient density is the path to true health. H=N/C. Eating foods with high nutrient density per calorie will lead you to great health. Eat wholefoods and treat processed foods as occasional treats. Even if you are not vegan, supplement only B12 and Vitamin D.
Another example of; Emma/GCN=better & better!!!
Fantastic video, thank you Emma. As usual packed with valuable information.
Thanks for the nutrition tips and all the great recipes. Keep up the good work!
Hey Emma!!! I have been meaning to say how much I have enjoyed all your input with the GCN Crew. I don’t comment much, and you are a very positive person and good information! Stay safe and strong 🚴😎👍☕️
Three observations about Emma:
1. Her videos are the only ones from GCN to talk about pee and poo.
2. She pronounces the letter ‘H’ haitch instead of aitch.
3. She is awesome. Her videos are always intelligently informative, with the right dose of humor.
Wow, actually an intelligent video rather than the usual dumbing down and stating the obvious approach to complicated subjects. This was good
First GCN video where I am actually taking notes... awesome job, Emma! :-D
Very informative and easy to follow.
Chapeau!,
Small correction: ROS abbreviates "reactive oxygen species" NOT "radioactive oxygen species". ROS are essentially oxygen centered radicals which cause oxidative stress in the body.
Nice presentation Emma! Thank you 🙏
Excellent video!!
emma yoru videos are always well done !!!! many thanks
Good one Emma. Well presented and useful
Becoming a vegetarian is a huge missed steak.
David Harper you made the punning podium for this video 😂
That pun was pork quality
True you should be vegan. It works for a lot of people. please see nutritionFacts.org
this video is created at the right time for me.
Great shouts but Beta Alanine should be first choice, for aerobic performance benefits.
Omega 3 you can get right from the source and avoid the middle fish, meaning there are algae versions available (which is where it comes from). Avoids the heavy metals that are hard to remove. Interestingly when I decided to switch to plant based, the same manufacturer NutraSea had NutraVege available! Must be easier for them as well
electrolytes!!!!! cant forget them! also keto diet plus mct oil is a total game changer and probably the best thing you could do as a cyclist to to improve gains. or just in general when it comes to working out or any sport.
This was a really good video. Thank you very much
We tried juicing beetroot with other fruit and veg for 6 months, even growing the stuff to cut down costs. It can wreak havoc on the body if you aren't used to it. Keeps you nice and regular and and is energizing, however the quality of the juice depends on the nitrates in the soil it is gown in and juicing can lead to problems with blood sugar levels. Beetroot juice stains everything and there was not a huge difference in performance in the end!
I use beta red Beet juice concentrate by enduro, and it's produced noticeable results. Give it a try.
I think my diet covers it all and the Popeye portions of spinach provide me with all the daily iron I need. I did not know it also makes me faster. I was eating it to supposedly boost my protein synthesis.
Great informative stuff Emma. Just enough detail without going overboard. I use SiS multi bits - contains a daily dose of the main vits, and it’s from a trusted sport informed source.
Peanut butter & Marmite sandwiches on brown rye bread.
Not together I hope.
I tryed marmite once. They laughed.
Hi Emma, ROS stands for reactive oxygen species, not radioactive. That makes it sound 5x more dangerous though lol. Apart from that, excellent video as always.
Ok whewww, i am going to need a review on this Emma, several times. Thank you!
Nice video. I really liked it. Thanks Emma.
I take all of the above, but not all the time, as over the years I have kept a close eye on my yearly blood test results ever since I rode a season not knowing that i was severely iron deficient and my doctor sorted me out. A well balanced diet is way better but at least quality Vit D And Iron should be supplemented every day. Great show Emma as always.
Thank you for this timely message Emma 8-)
I love GCN content. I do recommend a carful approach when making dietary advise in a generalized fashion Guys. There are a lots of new research about a plant based diet for athletes out there. I recommend digging slightly deeper before making these statements. I am not saying you guys are wrong, it’s rather not possible to generalize certain statements.
Thanks Emma
Very informative! Thank you Emma!
Very useful thank you GCN!
Wow, this is a time trial in food science. Great and solid content!
ROX (ROx) -- Reactive OXygen species, rather than Radioactive.
Damn. I thought, what with this and the beetroot, I was going to be passing glowing, flourecent, pink stools /:
Great video!
Push ups, sit ups and plenty of juice!
At least according to Vegeta
Hey Emma you are a geotech eng phd. You should do a video that combines that with cycling. Road building in mountains ? Bike path base layer preparation ?
I know a motorcycle that goes faster with oxygen nitrate. It comes in compressed gas form & uses the nitrate to carry more oxygen to the combustion chamber for a high reactive flame front.
NICE INFORMATION. THANKS
You should warn regarding iron intake that there is a big risk and problem if you go into iron overload.
Probably the best thing to do is good your blood values checked and ask for medical advice prior to taking any supplements.
The majority of women are iron deficient
Also Magnesium and calcium inhibit non heme iron, so if your supplementing magnesium or calcium probably best to get your iron from meat not vegetables.My best friend whos Vegan found this out the hard way on multiple occasions and stopped taking Magnesium and calcium supplements after. I guess the lesson is see a doctor before you supplement and eat a balanced diet.
Can I know on what time we should eat which supplements?
Good information Emma. I use Super Beets powder, B-complex.
That was really interesting Emma. Thanks a lot. It's good to know what these various strange named creatures do for us, rather than just taking them . Also , cracking good advise about "Balanced Diet" . So necessary! Oh yea ...the beetroot juice. Bit of surprise... still ,all good.
Brilliant Emma, thanks, yet another top video, keep ‘em coming!.....now where did I put that bottle of Beet It?!.......
Excellent vlog Emma. Thank you. As you well know being a “fit” cyclist doesn’t necessarily go hand in hand with understanding nutritional needs of such endeavors.
Fantastic video, Emma. I am a vegan myself and true, it's hard to get iron and B12 from natural sources. I also noticed the Marmite yeast supplement in the video. I heard it's somehow natural B12. How do you use it?
If it helps B12 1000mg per day are the recommended guidelines by True North Health Centre. Apart from that and omega 3, a whole foods diet works very, very well.
Wow, if Vegans start making more comments like this, I might have to start actually thinking about what you are talking about. Nice!
Don't think too much. You will sprain your brain :)
Iron can also be obtained by cooking using cast iron that will be absorbed into the food.
And if you're looking for the anti-inflammatory benefits of omega-3s, it's probably just as important to decrease consumption of pro-inflammatory omega-6s.
or by drinking Guinness
Two corrections, appropriate amount of vitamin D are in the micrograms range per day not milligrams. And respect to antioxidants you probably meant that the body was producing free radicals not radioactive's.Though it would be cool if we could produce the radioactive materials in our mitochondria
I enjoyed the video!
I have a friend that knows a lot about supplements, its dr Ferrari, he can put you on a program of "supplements"
Harry could you give me his contact number lol
Really like bis Vitamin c
His friends rather call him "schumi"...
This won't die, will it?
Cancer cells love iron in the discrete forms but if you are eating broccoli, the iron gets to where it needs to without feeding the cancer cells. If you must take supplements, use whole food supplements as the proper ratios of nutrients are maintained to help assure maximum bioavailablity.
i love emma
Superb informative video.
Glad you liked it!
Great video
Bee Pollen although detrimental to Bees is probably one of the best ways to quickly recover from long rides. I mix that with water then add 2 teaspoons of Natural Honey ( bought from local hive farms) to the water. That is what I take on longer rides. The bee pollen is well documented in health and fitness and tastes good.
Yeah it's just liquid sugar that's all it is it's empty calories it's just bee vomit. If you do the same thing with maple syrup or just regular sugar you probably got the same result sugar sugar sugar.th-cam.com/video/EXeSoEgnXS4/w-d-xo.html
ThePonycat The bees keep the Pollen balls in little sacks on their sides this gets removed as they pass through filter holes on the hives. It is a basic converted pollen to sugar and it's a basic saccharine sugar for your body to digest. Bees are our friends .
Grate video thank you for it I love gcn
Loads of beans, fruit, and a vitamin d supplement is all we need.
Marmite on toast is the best English treat, or beans on toast.
Great video Emma, but confused by something. Nitrates, I thought Nitrates where bad for you? I buy hot dogs specifically with no nitrates. I know hot dogs are not good for you etc. So whats the deal with that?
It's been a historic assumption that it is the caffeine in coffee which aids performance. Recent research suggest that it is not caffeine but another ingredient in coffee which is critical to increase performance. It concluded that both decaf and caf coffee are equally effective.
Omega-3, Calcium, full range of vit. B, vit. C, Iron, vit. D. I keep sitting on Embry diet because of MS. And keep spinning those legs almost every day.
Just found this out the hard way after training for 6 months in a depleted state
Please add sesame seeds for vegetarians for iron. Very good source.
Gcn did my chemistry hw!!!yay
Emma, you're the BEST! thank you much, great info. What type / kind of nutrition / fuel do you recommend for pre-ride (80k +).
is it important or necessary to separate the consumption of beet juice or products containing beet and coffee? I'm asking because caffeine is known to be a diuretic and do not want to urinate some beneficial beet juice (nitrates) from my body...
is there a time span in which I should separate the consumption before a ride- thanks GCN
I use magnesium
You don't take vitamin D to take up calcium. You take it to suppress parathormone(wasting) and switch to calcitonin(saving). Also, it is hyper vitamin doses that cause brittleness, its lack causes bending.
I have a cup of tea in the morning before I cycle to work. Am I benefiting from the caffeine and anti-oxidants or losing due to the tannin effects on Iron absorption? Either way, It's still not going to stop me from having my morning cuppa
What about supplement like BCAA and L. Arginine?
Orange juice and beans. Got it!!
Excelent!!! Thanks a lot
Reactive oxygen species, not radioactive.
Radioactive sounds cooler, lol
Still, I would give this video a glowing review. 😉
Two corrections on this video. In terms of vitamin D you clearly meant micrograms of vitamin D not milligrams.vitamin D being fat soluble we keep observing the excess and eventually make you sick scratch that