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Should I as a cyclist take supplements to enhance my training adaptation?
No. Looking at the science and elite cycling practice there is no strong evidence that taking supplements significantly enhance training adaptation for cyclists.
Why should I as cyclist not take supplements to enhance training adaptation?
- Lack of strong evidence: While some supplements theoretically offer benefits such as by increasing your ability to train harder (creatine, caffeine, bicarbonate, beta-alanine and nitrate) and stimulating protein synthesis (bicarbonate, polyphenols, antioxidants, EEA, Omega 3 fatty acids, Leucine, BCCAs), strong scientific and elite cycling evidence supporting their effectiveness on training adaptation is lacking.
- Prioritize fundamentals: Focus on fundamentals to enhance training adaptation like training volume and intensity, along with optimizing daily nutrition, rather than investing in supplementation plans. There are no short cuts and no easy options.
- Expensive: Achieving significant training adaptation demands consistent effort over extended periods, typically around ten weeks. Supplementation must be consistently applied throughout this duration to have any effect at all. However, it is certain that it will significantly impact your wallet.
- Risks of supplement use: It's crucial to be mindful of the potential risks associated with supplement misuse. High doses of antioxidants, for instance, may inadvertently hinder training adaptation rather than support it.
Which supplements are often being related with enhanced training adaptation?
Supplements associated with enhanced training adaptation can be categorized into three main groups: those that enable athletes to train harder over time, those that improve cell signaling to stimulate protein synthesis, and those that directly enhance protein synthesis. Despite their potential benefits, evidence of their effectiveness is often lacking. Additionally, certain supplements may even inhibit training adaptation. It is crucial to be critical and consult with a professional before incorporating supplements into your training routine. Prioritize ensuring that your nutritional intake aligns with established guidelines to maximize training adaptation.
Supplements associated with training harder to enhance training adaptation
- Creatine: A natural compound produced in the body from amino acids and found in certain foods like red meat and fish. It plays a crucial role in powering muscle movement during exercise by quickly restoring ATP levels in the muscles. Your body's creatine can power around 10 seconds of high intensity activity.
- Caffeine: A natural stimulant found in coffee, tea, and certain other plants, known for its ability to reduce fatigue and enhance alertness, and therefore may improve endurance performance for cyclist.
- Nitrate: Is naturally found in various foods, including: leafy greens, lettuce, beetroot, radishes, carrots, broccoli, sprouts and some fruits. Nitric oxide can reduce the oxygen costs associated with muscle exertion during exercise. Therefore, nitrate supplements like beetroot juice or nitrate shots can potentially boost performance.
- Beta-alanine: A non-essential amino acid, commonly found in foods that contain proteins like meat, fish, eggs and dairy. Athletes will potentially benefit from beta-alanine supplements during (repeated) short, higher intensity efforts (1-10 min).
Supplements associated with cell signaling to promote protein synthesis for training adaptation
Supplements associated with promoting protein synthesis to enhance training adaptation
- EAA: Essential Amino Acids are a group of nine amino acids that the body cannot produce on its own and must be obtained through diet. Well known EAA's are BCAA's, which also includes Leucine. EAA’s are important for maximizing protein synthesis. Sufficient intakes can be reached by following protein intake guidelines, the evidence of supplementing EAA’s for improved muscle synthesis and training adaptation is limited.
- Omega-3 Fatty Acids: A group of polyunsaturated fats found in fatty fish, seeds and walnuts that are important for human health and must be obtained through the diet since the body cannot produce them. However, regarding to exercise no benefits for fish oil supplements were seen on endurance exercise performance or training adaptation.
Supplements which potentially impair training adaptation
- EAA: Essential Amino Acids are a group of nine amino acids that the body cannot produce on its own and must be obtained through diet. Well known EAA's are BCAA's, which also includes Leucine. EAA’s are important for maximizing protein synthesis. Sufficient intakes can be reached by following protein intake guidelines, the evidence of supplementing EAA’s for improved muscle synthesis and training adaptation is limited.
- Antioxidants: Molecules found in a variety of foods, including fruits, vegetables, nuts, and seeds, that help protect cells from damage caused by free radicals. Vitamin C and E serve as antioxidants. However, research has shown that antioxidants can potentially hinder training adaptation.
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Definitions
- - Free radicals: Free radicals are molecules that can damage cells, proteins, and DNA. This damage is associated with various diseases.
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