8 Performance Enhancing Supplements, Foods & Nutrients For Cyclists
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- čas přidán 28. 06. 2024
- It’s no secret that the food we eat has a huge effect on our health, wellbeing, and of course our ability to ride a bike. The harder you train and race, the more important this becomes. Emma runs you through what she believes to be the eight most important supplements, foods and nutrients for cyclists.
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Number one has to be iron. Iron is one of the most important micronutrients for endurance cyclists. It’s a crucial part of haemoglobin which transports oxygen around the body. Low iron levels are detrimental to performance.
Iron comes in two forms - haem or non-haem. Haem iron comes from animal sources and non-haem from plants, which is less well absorbed. It’s important to be aware of foods that are high in iron and techniques to help increase absorption - because the iron story is not just about how much you consume, but also how well you absorb it. For example, vitamin C enhances absorption, whereas dietary fibre and the tannins in tea and coffee inhibit it. Moreover, because hepcidin (released by the liver to inhibit iron absorption) is elevated both after stress ie. exercise, iron will not be absorbed readily after training.
B12 has many functions in the body, but is predominantly for the normal functioning of the brain and central nervous system and making red blood cells. Therefore, as with iron, it is a pretty essential part of a cyclist’s diet. A lack of B12 in the diet can also cause anaemia, but not the same as with iron. B12 deficiency anaemia causes the body to produce abnormally large red blood cells which lose their oxygen carrying capacity.
Vitamin D, AKA the sunshine vitamin. Needed for the absorption of calcium and therefore needed to maintain bone mass; a deficiency has been associated with brittle bones, something lifelong cyclists might be susceptible to anyway. It has also been shown to play a vital role in the immune system, as well as improving muscular strength.
Creatine is a chemical naturally found in the body, helping to release energy in anaerobic efforts. Because of that, it’s really popular among sprint based sports, but for certain endurance cyclists, it can also be beneficial. Road events can include repeated sprints of course, but the tradeoff is that it promotes storage of water and therefore you might put on a kilo or two of weight.
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Leave us a comment below! - Sport
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.
"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.
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
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.
Miss Emma’s videos 💔
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!
This is very well done. Kudos to Emma and the team at GCN.
Emma is the best. So articulate and trustworthy. :)
Thanks for the nutrition tips and all the great recipes. Keep up the good work!
As always Love your videos Emma, very helpful and positive.
Fantastic video, thank you Emma. As usual packed with valuable information.
Excellent video Emma, packed full of ingredients to digest
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.
Thank you for this timely message Emma 8-)
Nice presentation Emma! Thank you 🙏
Very informative and easy to follow.
Chapeau!,
First GCN video where I am actually taking notes... awesome job, Emma! :-D
emma yoru videos are always well done !!!! many thanks
Very informative! Thank you Emma!
Ok whewww, i am going to need a review on this Emma, several times. Thank you!
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)
Very useful thank you GCN!
Wow, this is a time trial in food science. Great and solid content!
This was a really good video. Thank you very much
Good one Emma. Well presented and useful
Nice video. I really liked it. Thanks Emma.
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!
Great informative video!
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.
Excellent video!!
Grate video thank you for it I love gcn
NICE INFORMATION. THANKS
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.
Brilliant Emma, thanks, yet another top video, keep ‘em coming!.....now where did I put that bottle of Beet It?!.......
Thanks Emma
this video is created at the right time for me.
Excelent!!! Thanks a lot
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.
Miss Ms. Emma. She was a special GCN presenter.
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.
I enjoyed the video!
Thanks!
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 🚴😎👍☕️
Another example of; Emma/GCN=better & better!!!
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.
Push ups, sit ups and plenty of juice!
At least according to Vegeta
Gcn did my chemistry hw!!!yay
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.
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.
Good information Emma. I use Super Beets powder, B-complex.
Great video
Superb informative video.
Glad you liked it!
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.
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
Wow, actually an intelligent video rather than the usual dumbing down and stating the obvious approach to complicated subjects. This was good
Emma, you're the BEST! thank you much, great info. What type / kind of nutrition / fuel do you recommend for pre-ride (80k +).
GOD BLESS YOU THANKS !!!
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.
Peanut butter & Marmite sandwiches on brown rye bread.
Not together I hope.
I tryed marmite once. They laughed.
great video, missing one tho. Q10, gets lower after 30 I believe and is essential in ATP production in your mitochondria. Must have for the older riders that still want to perform.
i love emma
Small correction: ROS abbreviates "reactive oxygen species" NOT "radioactive oxygen species". ROS are essentially oxygen centered radicals which cause oxidative stress in the body.
Exceptional quality video!
Many thanks
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.
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 ?
Hello GCN !
I love your videos. Keep them excellent and very entertaining as usual :-)
On The subject of supplements what do you think and know about : Phycocyanine and Spiruline.
Thanks. Lionel
Great video. I missed the benefit of Marmite?
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 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.
Hi I really in joyed this about supplements at the age of 68 I have been taking a one a day supplement plus a cod liver capsule and a good mel
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
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 /:
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.
You answered all of the questions I had about nutrition. I’m mostly vegetarian but do eat some meat on occasion. Since changing from the typical “American” diet my health and energy has improved immensely.
Also, I love your accent!!
What about supplement like BCAA and L. Arginine?
Orange juice and beans. Got it!!
Can I know on what time we should eat which supplements?
Im a cyclist around Manhattan nyc love riding in the city you said something very interesting about finding the right vitamins with the real info on the labels can you recommend a true vitamin source.
What do you think of rosehip or hemp oil for inflammation?
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.
Just found this out the hard way after training for 6 months in a depleted state
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
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 :)
Hey I’m going to college at Cardiff And the vale for aerospace which is located in Cardiff airport, however I live in heath and will need to cycle there but I only have a full suspension mtb and the max gradient is 6% and so I was wondering what I should look for as I know nothing about road cycling.
Thanks
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
What is the name of the background soundtrack for this video? It is the same one used in my favourite GCN video with Matt and Simon in the Dolomites on ebikes. I have always wanted to get hold of the backing music but don't know the name.
Great shouts but Beta Alanine should be first choice, for aerobic performance benefits.
I always thought an ostrich steak was good for you. Thanks for confirming it. Their eggs on toast are a bit big for my plate though.
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
Pretty cool
Loads of beans, fruit, and a vitamin d supplement is all we need.
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.
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