Cycling Supplements: An Ideal Combination
Bicycles have been around since the 19th century and are a primary mode of transportation in many parts of the world. A fun and effective means of transportation with no need for insurance, licensing or test requirements. Cycling is good exercise as well. It's no wonder that there are over a billion bicycles worldwide. Over one billion people can't be wrong!
Today, cycling is an important sport. Millions of people worldwide continue to use bicycling for pleasure, sport and even as a way to get around town. This makes sense when you consider that bicycles offer a lot of beneficial options compared to motor vehicles. Easier parking, lack of air and noise pollution and lower operating costs are all great samples.
The fact that you have the choice of not only roads but also bike paths in addition to trails, offers a lot of freedom and little traffic congestion. The ease of use and maneuverability make them very popular as well.
No matter why you are considering cycling, you should be informed and take care to keep yourself healthy while riding. Consider the additional nutrients, exercise supplements and activities that you can do in order to be the best cyclist that you can be.
Cycling for Sports
Cycling has become very popular with sports enthusiasts and as they push the limits there are many reasons how cycling supplements can help. First, let’s get an idea of what we mean by cycling for sports.
Some competitive racing forms of sport cycling are:
- Road bicycle racing
- Mountain bike racing
- Cycle speedway
- Time trialling
But not all forms of competitive cycling have to include racing. Some other forms of the sport include
- Mountain bike trials
- Freestyle BMX
- Artistic cycling
- Cycle polo
Bicycling is also fun for all ages and not always competitive. Some recreational forms of cycling include
- Organized rides
- Mountain biking
Each of these sports are labor intensive and they can delete the body of much needed nutrients. The more stress that you are putting on your body, which can be immense when you’re sporting or just getting started, means that you may need to adjust your cycling supplements in accordance to your efforts.
Understanding How Cycling Affect Your Body
Cycling is a great workout and a terrific way to improve muscular strength and endurance as well as being a fabulous way to boost your cardiovascular health. You should be getting at least 150 minutes of moderate activity or 75 minutes of intense aerobic activity a week according to the Center for Disease Control and Prevention.
Cycling is also an awesome way to get the aerobic exercise recommended for optimal health. Bicycling uses a lot of your bodies muscles. You work your core stabilizing your body which is your abdomen and back in addition to your shoulders and arms as you use the handlebars for support.
Your calves, shins, hamstrings, glutes and quadriceps get a workout as you pedal. The harder you pedal the more those muscles are strained. All this exercise not only makes you break a sweat but breaks down muscle tissue as well. While everyone can agree that increased blood flow and fat burning are definitely healthy side effects, cycling can definitely be taxing on your body.
Why Should You Take Supplements When Cycling?
Why supplement? To help you improve your cycling and nutrition.
The better your constitution the better you can perform. Some products can help you go faster on your bike, while others can help relieve sore muscles and help you recover quicker between training sessions.
There are other other supplements that aid in keeping you healthy. Staying healthy is the key to being able to train and ride. Let’s face it , if you aren't healthy you can’t ride and if you can't ride you can't get better and continue training or riding. Some products can help you go faster on your bike, while others can help relieve sore muscles and help you recover quicker between training sessions. Ultimately the big reason to include cycling supplements in your routine is to help increase your overall endurance and performance while you cycle and to keep you healthy so you can continue to ride.
What Supplements Should You Take?
Exercise supplements are a big deal, with millions being spent on them per year in America alone. They can help you increase your endurance and have more strength so that you can bike better. However, knowing what to use and when to take them can get confusing.
Whether you bike for recreation, are a sports enthusiast, or someone who is looking to step up their performance or training, you can help to take some of the guesswork out of the hows and whys of supplementing. We will also talk about when to take them, before, during or after your ride. With that said, regardless if you are looking for aids for endurance cycling, are looking for something more suited to sprint and track, mountain biking or you just enjoy riding for recreation, you will want to look into the nutritional augments we are going to cover. Remember before using any dietary supplements you should always check with your doctor or nutritionist first.
Now, let’s take a look at the specific supplements that you should be taking if you are considering cycling in any fashion.
Caffeine, a common in the American diet, is now also showing up in energy drinks and even sports gels. Even at levels that are considerably lower than the International Olympic Committee allows, this powerful ergogenic aid,can help to increase speed and/or power output in simulated race conditions and help you to ride or train longer.
Why You Should Take Caffeine Supplements For Cycling
- Less pain
- Increased circulation
Scientists found in recent studies that consuming the caffeine equivalent of two or three cups of coffee an hour before strenuous exercise can help reduce muscle pain. Caffeine can help you push harder when you cycle resulting in improved muscle strength and endurance.
Japanese research on effects of caffeine on circulation showed that it can increase blood flow. The equivalent amount of caffeine as a 5 oz cup of coffee can improve circulation as much as 30% for up to 75 minutes. Although it does not add more oxygen to the blood directly, more blood flow means more oxygen to your muscles.
Citrulline is organically produced in the flesh of watermelon as well as in the rind and is a nonessential alpha-amino acid. Helping to get rid of nitrogenous toxins in the blood while stimulating nitrous oxide production.
Why You Should Take Citrulline Malate Supplements For Cycling
This is a supplement you want to take before cycling because investigative research it can help supply oxygenated blood flowing to your muscles. Some studies have confirmed that using this supplement may help your body shed toxins that get produced when you metabolize proteins or exercise.
Patients suffering from rheumatoid arthritis have also been linked to antibodies which fight against citrulline in research groups so it may also help to prevent joint inflammation as well as muscle fatigue and soreness .Further research needs to be conducted on this topic.. See if using citrulline malate can help you to enhance your cycling endeavors by pumping your muscles up with a healthy level of blood flow and your post ride experience by eliminating toxins that can make them sore.
Try supplementing with citrulline malate 30 minutes before you ride to help relieve some of the stiffness that can occur after a good hard ride.
- Muscle contraction
Before using creatine, it is important to understand how it actually works. Creatine is important for providing the fuel our muscles use to contract and relax as you ride or exercise. Found in our body naturally creatine's’ main role is to be a key component in the high energy compound that fuels our muscles.
Creatine is found in your muscle fiber and comes in two forms, free or unbound creatine and as creatine phosphate. When the creatine molecules combine with the creatine phosphate it creates the compound known as adenosine triphosphate (ATP), which helps the body chemically utilize and store energy.
The process consists of the ATP releasing one of the phosphate molecules during the relaxation-contraction cycle of exercise, providing energy and leaving behind what is known as ADP. Only two phosphate molecules are contained in ADP. Your body has only about ten seconds worth of ATP naturally.
Your body has to make more keep exercising and this is where the creatine phosphate molecules come into play. They will give up one of their molecules to the ADP to create more ATP and the cycle continues.
Why You Should Take Creatine Supplements For Cycling
- To process energy efficiently
- Provides energy reserves for the body
You can get creatine from the foods you eat but without supplementing you probably will not get the amount you need to fully meet your cycling requirements and needs. By supplementing with creatine studies show you will help to keep your energy reserves from running low. The more creatine you have in your body the longer you can exercise or cycle
Fish oil as the name suggests comes from the tissues of oily fish. Fish oils is rich in omega 3 fatty acids which help to promote heart health. It is especially rich in the omega 3’s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Why You Should Take Fish Oil Supplements For Cycling
- Stabilizes your cholesterol
- Reduce swelling and inflammation
Besides helping you keep cholesterol levels healthy, DHA and EPA are precursors to eicosanoids which are signaling molecules our body uses to help reduce swelling and inflammation. So as a cyclist you want to make sure to supplement with plenty of fish oil to help reduce join pain and sore achy muscles.
Glutamine is an amino acid essential for the optimal functioning of a number of tissues in the body and for homeostatic function, such as equilibrium.
Why You Should Take Glutamine Supplements For Cycling
- Assists with glutamine stabilization
- Boosts immunity
Forms of strenuous exercise like cycling may be associated with decreased plasma levels of glutamine and linked to immunosuppression research shows. That means you really want to watch your own levels, but it’s not easy to do. The best way that you can maintain the the level of glutamine that your body uses up during energy consuming activities (like biking) so you don't get sick.
Let’s face it sick time is down time and that is time you can't spend riding. You want to maintain a healthy immune system and good equilibrium when you cycle. Taking a good glutamine supplement can help insure your body’s replenished and healthy as well as physically well balanced.
Multivitamins And Minerals
Vitamins and minerals, are widely used by general population. In exercise and cycling they are utilitarian in correcting specific deficiencies that may be caused by physical exertion and can prevent you from performing at peak levels.
Why You Should Take Multivitamins And Minerals Supplements For Cycling
- Energy production
- Replenishes lost minerals
- Ensures proper vitamin levels for healthy body functions
The all important production of energy as well as other metabolic processes,according to research, require not only proteins but vitamins as well as other minerals to function on the cellular level. Studies have shown that when you are cycling you will have greater requirements for minerals like iron, magnesium potassium and sodium to help maintain proper electrolyte levels that can be depleted as you perspire.
Minerals help to keep your electrolyte levels up so your body retains fluids rather than sweating them out A good multivitamin supplement can help to keep your body from running low on what it needs to stay energized. Think of it as an insurance policy to help guarantee your body’s internal battery stays recharged and replenished so you don't run out of the nutrients and electrolytes you need when you ride.
Whey protein is low in lactose and is considered a complete protein. Meaning whey protein has all nine essential amino acids, the building blocks your body uses to replenish itself. Easily absorbed by the body it has been shown in studies that whey may help to promote lean muscle mass, burn fat and can even help to reduce cholesterol.
Why You Should Take Whey Protein Supplements For Cycling
Proteins account for about 20 percent of a person's body weight and are made up of essential amino acids. Proteins are actually responsible for a lot of your body's functions. Everything from coordination and control to how your body moves and metabolizes nutrients is affected by proteins.
As a cyclist you do not want to overlook protein. It is essential as a recovery aid and will help your performance improve from one ride to the next. Studies have shown the most important time to help aid in your recovery is after you ride. You want to consume 20 to 30 grams of a fast absorbing protein source after every workout or ride. Additions such as whey are an excellent protein source for post ride recovery because they are easily absorbed by the body. Another great time to consume whey protein supplements is during your ride. Various research groups have shown that consuming protein during your ride may help increase endurance and help to lessen fatigue anywhere from 29 to as much as 40 percent more than those subjects that consumed carbohydrates alone. To try these results simply add some protein to your favorite sport drink and sip that throughout your ride.
Plan to take whey protein with carbohydrates. Doing so during your ride can help make your ride more enduring. Additionally, research has also shown that protein may help lessen recovery time and minimize muscle damage. Helping speed up recovery is going to get you riding again quicker especially if you are training. .Since protein is so important this makes whey protein is a quick and easy supplement to make sure you are getting what your body needs to keep you riding at peak performance.
Live Stronger and Ride Stronger with Supplements
Whether you are just getting interested in cycling or have been looking to improve your ride time for a while now, you now have no excuses not to take your game to the next level. With cycling supplements, you can enhance your efforts and get more from your adventures, while keeping your body happy and healthy. Try checking out some of these nutritional supplements to enhance your cycling to. Live longer and stay stronger with cycling supplements.