Caffeine on race day only. And melatonin on nights where I get home late and need to get to bed fast. Also I supplement rim breaks for disc breaks (road scenarios only). Those are the only 3 never fail things I know of in the industry, unless you hire an Italian doctor.
I tried Beet it , beetroot shots and saw extreme performance gains. But in hindsight, I was taking high doses of Medrol, which is an oral corticosteroid for a back injury, and all performance gains were from the corticosteroids (on a TUE!).. So can't tell if the beetroot shots actually work.
@@chapmag6578 eh. i mean it's not a big deal, really. unless you have too much free time. these individuals are dedicating their entire lives to a niche sport without promise of amazing pay. to think most Pro's aren't on PED's is foolish and to look down on them in the same way is also just ignorant*.
@@goomaboi except for the ones that aren’t and get ripped off by the ones who cheat. Same in any sport. I do think though that cycling has tried to clean up its act more than other sports though.
@@chapmag6578 or just figured out smarter ways to pass new tests. i haven't looked into it: could you share some examples of natural international/pro riders? curious
@@goomaboi well I guess Cadel Evans was one during a fairly dirty time in the peloton. Typically the clean riders looked absolutely spent after a mountain stage, whereas others looked quite fresh. Haven’t kept up to date so much recently on the PED scene, as cycling seems to have worked hard to get clean. The latest podium in the TdF appeared clean. Around 10 years ago the same names seem to keep coming up.
@@googlekonto2851 Is being sarcastic, for those who might be unaware. EPO is extremely effective and also banned everywhere; people would get heart attacks at 35 taking that stuff.
Last year amphuman was awarded a 1.5 million dollar contract from the US Airforce to conduct research on human performance capabilities using amphuman. It's being done at a university in Northeastern US, I'm fortunate enough to have a colleague at the university involved in the project . Apparently the product has generated interest in much bigger organizations (for lack of a better term), should be interesting.
Hi Dylan. I would like to say thank you for all the videos. I got a new indoor trainer this year, and after a few weeks of near daily riding my legs were starting to hate me. After rewatching all your nutrition videos and I realized I was not fueling correctly. Within days of changing my diet and when eat in relation to workouts my indoor riding has dramatically increased and my legs feel a lot better. Your videos made quite a difference! Thanks again :)
The first study on Beta-alanine you referenced said that the measured increase in average power during the 4-minute cycling time trial was *not* statistically significant.
Wow. Just started watching some of your videos. You do a fantastic job of showing information from multiple sources. Your scientific approach to every topic with the added personal experience and level headed conclusions are great. Just subscribed.
yes but these are studies with a handful of people, the meta-analysis for beta alanine was a (-0.37% to 10.49%) improvement. I'd rather not get a negative improvement from a supplement Also who does 4km time trials :)
Great video, once again Dylan. It’d be great to hear your opinion on taking creatine during training for Neuromuscular/VO2Max power increase and short events (1-5 mins).
I sometimes drink about 2 tablespoons of disolved baking soda about 1-2 hours before a ride and I always notice two things... First, the occasional big burp and noticeably less discomfort in my legs on climbs. My average speed doesn't increase any, but I can manage big climbs and headwinds for a longer amount of time.
I raced with a guy who was a researcher at UT. He was working on beet root testing, and in their study it didn't work... *so they didn't publish* Something to keep in mind when you find a couple studies saying supplement works. There might be 100 that found it didn't and were never published. The ones that did could be badly conducted etc.
I am a runner and the best thing I ever used is beets juice. I tried the Sis Nitrate 500, but it didnt work somehow. Best is to take 3 hours before a run, if you want a coffee just drink that 1 hour before run. It doesnt really lowering each other, atleast for me.
I've watched them all and have received great information from each one. Keep them coming... Ironman Triathlete that wants to be stronger on the bike to get through the run better!
Hey Dylan, love the videos. When I first got into cycling one of the first books I read was the time crunched cyclist. It helped me greatly. I would love to see a video on training with a knee reconstruction and/or training with a knee replacement. I think there would be a few riders who would find it beneficial.
Beta alanine works 100% for me. Will start to take it 3 weeks before races. Beetroot also seems to help or at least I feel better as well as I clearly recover faster after drinking my veggy/red fruit smoothie full of antiox. Sodium carbonate is the only one I never tried but the GI stress makes me nervous about it.
Mix baking soda with a beef or chicken broth, and slowly build up your tolerance. I drink it 6 days a week. Best to drink on an empty stomach, at least an hour before a meal. Or an hour or two after dinner.
I would love to see your thoughts on creatine. Data shows it's beneficial in weight training and sprinting. Some what conflicting evidence for ultra endurance.
I used creatine and yes, it worked for me along with training. My results amazed myself and others. If I was to have an addiction (besides riding) it would be to creatine. Unfortunately I could not continue taking it. It is very hard on the kidneys, I have only one. I had regular blood draws to track the GFR and creatinine level. Do be careful.
Creatine is absolutely insane. When I was weight training in high school I put on so much muscle mass so quickly that some people were convinced I was on HGH or another steriod. I wrestled junior year at 138 pounds and by the fall of senior year I weighed 185 pounds with 6.5% body fat. I will say you have to be so on top of water and waking up 2-3 times throughout the night to pee was difficult. Creatine is the most studied supplement in the world (except for protein) and I will be very curious to see long term studies in the future.
Creatine does appear to help with short duration, high intensity efforts usually associated with weightlifting. However I've found it helps me with sprints and standing to climb -- far fewer problems with my legs getting cooked so quickly. The downside, as Grant Doyle mentioned, is it's essential to hydrate more than usual. And expect to need to urinate more frequently. When I first began using it I had to stop to pee on bike rides every 30 minutes. After awhile I seemed to adapt and don't have that issue, although I still get up to pee more often at night. While there are rumors about creatine stressing the kidneys and bladder there's little or no evidence of this. I suspect people who used it noticed the frequent and urgent urination and confused that with kidney and bladder problems. And beef contains a lot of creatine already so folks who eat red meat regularly may not see much benefit. It may benefit vegetarians, vegans or people who mostly eat chicken, seafood, etc.
I would say that when I started taking Creatine I developed palpitations and had tingling in my fingertips (I don't take BCAAs). Apparently this is a rare side effect of Creatine but one nonetheless. I carried on for a while but in the end the palpitations bothered me so I stopped, and after about 2 weeks the palpitations went away. I was taking 5g a day. I am thinking about trying a very low dose (1-2g) as I'm eating more of a vegetarian diet these days.
For me explosives on a heavier gear, less fatigue on long rides , don't skip the daily dosage, at least a gallon of water daily( excluding fluids during ride) otherwise no point in taking it.
Bro!! You the best! I did like the affect of Amp Human after the Cherohala today. Seemed to limit during and after ride cramping significantly. I also used magnesium foam during the ride and I did not cramp up. I included Sports Legs as my ingestible electrolyte supplement. I recharged at the sag stops, but unfortunately got taken out of the main pack early and rode out into a field! No problem...back on the course with no damage!
Hi Dylan! Would you make a video about DOMS? How to treat, how to avoid(if its possible), whats happening in our muscles when have soreness or hurt sensation, should we do another workout to accumulate fatigue, or it causes more problems later and have instead rest days? There are so many articles on the internet, often say the opposites of eachother. What is your own experience about this? In example: I got some free time on the last weeks and did a 10 days massive (in my terms) block with cycling each day 2 hours, and a harder final effort on the last day (4 x ~8 min treshold intervals and some Z3). After 1 and 1/2 days of rest my quads are still a little bit sensible for even just slapping them lightly. Some kind of hurt. I dont feel any fatigue or dizziness or decrease in performance but dont like this kind of soreness and the articles on the net are just confusing. I am a relatively fit hobbist(family, job etc not much free time in a week), not absolute beginner. (Sorry if you already did it but i didnt find) :) Cheers
Thank you, thank you, and thousand more thank you, your content is gold, it's pure fricking gold, thanks for doing all the research, thanks for pointing out the "obvious", you have increadable pedagogic skills, and i have learned pleanty from your youtube videos!
I would like to know more about Sportlegs. At night my legs kick sometimes when they are fatigued. I take 3 sportlegs (1 x 50 lbs) I am 150 lbs and I can fall back asleep and the kicks go away. If you don't take the pills, you are up with kicking legs.
Would love to see a video about impacts or lack of impact of stacking methods of training like altitude and heat adaptation. Only so much time and I thought your insight regarding supplements stacking not being cumulative was great!
From my biochemistry class it seems like altitude training only helps if you're competing in high altitude. The benefits quickly wear off within a week (max) of returning to a normal altitude. I'd like to see more sources on this topic though, that's just what I was taught.
The only "supplement" I've used which worked 100% as advertised is Hot Shot, the cramp eliminating drink. I've used it several times to stave off, and rid a hamstring from cramping. The effect is almost immediate, literally within seconds and I've had one "shot" last through a six hr race. This stuff is a game changer if you suffer from cramping during races.
Hey Dylan, what is about Creatin? I have a little bit of an powerlifting background and used always creatin to push my PR more than 10%. I started last year with riding and will now focus more on riding than on lifting. Should i stop using Creatin or is it good for my performance (i'm more the sprinter type). PS: Again great video!!
Creatine is not meant for cycling and is meant to give powerlifters that extra boost of energy during training. Bcaa's are the amino acids that specifically build cells for muscles the most. Diffrent types of amino acids build different types of proteins for the required cell. So if you have a balanced diet with lots of beans and grains you wont be needing Bcaa's as your body can only absorb a limited amount. I promise you that's more or less what he's going to say. Im quite a good cyclist and I've never really seen increased benifits with Bcaa's.
@@joshc1821 then you've never done real sprinting to think that creatine isn't for cyclists. maybe your ideal cyclist is a skeleton wrapped in a skin bag. if you're actually looking to improve your strength (both on and off the bike), you should try creatine, aminos, and even beta-alanine.
@@nl3712 Creatine is good at times for cyclists but I wouldn't take it if I were a road racer focused on watts/kg for a hilly race. I would also worry about hydration issues while taking it.
@@ericlehman53 The few studies on endurance cycling have shown no detrimental effect on performance, even with a slight weight gain. It seems the outcomes are mixed and/or inconclusive at this time. Most of us cross train with weights in the gym and creatine has definite benefits there. You are correct in that i should have been more specific in my answer. Personally, I find my recovery from riding (90min-120min rides) is much faster and i have less leg pain when taking creatine. However, this is purely anecdotal and may be the placebo effect.
Great video as usual, Dylan! Topic request: nutrition and supplements for vegetarian and vegan athletes? There’s so much bs available online on those topics that I would love to see a well-researched overview. thank you!
Dylan may confirm this but all data shows if you consume enough protein then BCAAs are not worth the $$. They won't hurt, but will make your wallet lighter. There is the caveat that they *may* help in ultra endurance events. So I will actuality use them on 70+mile rides
Hi Dylan, I’m a sweater! ESPECIALLY in our south Florida heat and humidity. I lost 30 lbs on intermittent fasting/low carb eating, and by riding my MTB 3-4 times a week at various distance/physical exertion levels. I have been trying to extend my distances to 50-60 miles of singletrack/double track jeep-forestry roads/shell trails/gravel. I find as I get up into the lower 30s mileage wise, my upper leg muscles (by looking at a anatomy chart it appears it’s the adductor longus or sartorius) start to tighten/cramp. My LBS owner/fellow rider got me using Hammer nutrition endurolytes extreme, and I had also been using Ultima electrolyte mix in my water. My last ride of 40 miles, the first 15 had several segments where forestry had plowed fire lines, and it was a real leg burner. At 15 miles in, despite drinking Ultima and taking one of the endurolytes, I was feeling on the verge of some cramps. At the 15 mile mark, I stopped, took two of the endurolytes and drank 12 ounces of Ultima AND took a SIS gel. I sipped water out of my hydration pack every 10 minutes after that, and 30 minutes later took two more endurolytes. From that point (about 21 miles in), I FLEW through the last half of the race, PRing almost every Strava segment there was in that last 19 miles!! All that to ask, have you made, or can you make, a video about optimum electrolyte supplementation during a longer/endurance ride (since that’s your specialty)? If you’ve already made one and I’m missing it, can you link me to it? Love ALL you videos!! Also, is this something that you would specifically address if we bought one of your training plans? And would you be up to the challenge of working with a firefighter’s schedule (24 on/48 off) to develop a training plan? Thanks so much!!! Doug :)
Your content is very informative, so thank you for taking the time to produce all of your videos. You may have covered this in one of your lifting videos but I would love to hear your comments about the use of creatine during the weight lifting period of a training plan. Thank you.
I would suggest go easy on beet juice if you want to try. It contains high level of oxalates which cause kidney stone. The recommended intake is like 2 baby fist size beet per week. Best to juice it with slow juicer, the kins that slow crush the beet. I like to mix it with carrot and pineapple.
HMB...for muscle preservation. Niacin combined with resveratrol for mitochondrial density..these are building blocks that we synthesize... I myself have had the best year ever last year...maybe placebo effect..felt great at 65 yrs old. Swim Bike Run
Let's just say that Lance Armstrong is one of the backers! I think it pays a lot of money to real athletes to endorse the product. Everything I have read about bicarb says that you can't absorb it through your skin. I think Dylan already did a video showing that the science says AMP doesn't work. Slapping it on your legs might give you a placebo effect though.
I am not saying that AMP is trust worthy but Dylan also took a Judo/Ju jitsu study to try and prove the effectiveness of Beta + Sodium Bicarbonate for cycling. This is why I have to do my own research too
magnesium & glycine for sleep. high quality multi for trace nutrients. lots of low/mid gi (glycemic-index) carbs (possibly supplementing with chromium if your glucose response is sensitive to carbs) along with a diverse diet (or a high quality greens & reds supplement with a PREbiotic), plenty of water & minerals.
Yep, at the end our diet Will pull up our performance, AND i would like to share something, I just turned part of my diet to plant based, Lentil, quinoa, TVP, black beans, edamame , beets, etc. I feel the power , of course I do ask a nutritionist support . Guys give it a try, and on weekends grab a burger or your fav restaurant , once or twice a week grab some tasty and trashy food, it won't hurt , after your plant based consumption during 5/6 days in a row .....
Perhaps the reason these supplements aren't additive is because they're so dubiously effective to begin with. If two supplements are effective at a detectable level 30% of the time, then together they'd only be additive 0.3*0.3=10% of the time. So you'd expect to have to do 10 identical studies to see one significant additive outcome.
@@oldanslo I'm not sure how real that is in this type of research. In chemistry, engineering etc, the researcher is actually developing something new, and so success or lack there of reflects directly on their ability to ideate and solve problems. None of that is true with this type of research. They're trying to answer the question "does it work", whereas other researches are really really biased for it to work because of the personal connection.
Thanks Dylan! I have used l-citrulline powder and shilajit are helpful with recovery or before workout best taken daily as a regimine. With little to no side effects for me.
So I'm willing to say It was a coincidence because It would be too good to be true but yesterday after learning all this about BS I took around 20g of it with 4g of beta alanine for the first time (I'm 72kg) and went on to do my best 20min power on the bike - 308 watts. Before this best I could do was 291 watts for 20 min and now i did 301 watts for 25 min and felt like I could of kept going but the road was leading to a dead end so I stopped.
Prof Andy Jones is one of the leaders on beetroot juice and he says that it mostly has a benefit on highly trained athletes. Giving those that are already well trained a tiny bit of a boost, but won't see too much difference for those that aren't well trained. I was involved in one of the studies he oversaw and I did have a slight increase in v02max (62 to 64). I believe this was seen across the other participants too. The way we drank it though was much more consistent than that study Dylan showed that said a single dose didn't have an effect. I was chucking pints of the horrible stuff every day/every other day.
Things that have some research and deserve a deeper dive: Cynomorium Songaricum Cuscata/Dodder Seed Cordyceps Things that have too much "research" (noise) and deserve parsing: Arganine Carnatine Ginseng
What I like and works well for me after workout is vegetable juice, the one I prepare myself with fresh organic vegetables and a juicer. And this is delicious, and quickly absorbed by the body. It takes from 5 to 20 minutes to do depending of the kind of juicer you use, but I don't know nothing better for health. I use a angle juicer since ten years, costly but still works perfectly. I had an cheaper Omega juicer before, it was very good too but less quality and less juice for same amount of vegetables. I drink between 500ml to 1L. In case someone cares about what I say lol.
I think general consensus is that it's probably worth it for trackies/sprinters, but can make you a bit heavier with more water weight in the muscles, so not great for most roadies/climbers.
No idea about the adaptation effects. But extra vitamin C is great to relieve muscle soreness, or inflammation in general, when you overdo it. Has to be more healthy than a handful of ibuprofen every 4 hours. The only one I take every day is Siberian Ginseng.
A multivitamin is probably cheap insurance for avoiding micronutrient deficiencies, especially with iron, B12, and folate, which are vital for building red blood cells. Being anemic is basically the opposite of doping…
Thanks for all of your very helpful video's. I really appreciate your sensor of humor as well. I am interested to know if you've come across studies suggesting a better time to train? Morning noon or night? I ask, because of weather & such, I find myself indoor training in the evening. Thanks in advance!
Don’t laugh but at one point in my newbie bike racing days a couple of times One of my bottles had Coca Cola, 2 tablespoons coconut oil, beta alanine, creatine and whatever else was trending at the time, you know what? I think it actually worked... ok I know, you can laugh at me 😂😂😂
lol, you can’t go wrong with sugar and caffeine, why do you think the pros love seeing a Coke in their musette? works for me every time taken about 2/3 of the way through a workout
@@PitPStar not necessary, it is also, most likely, possible that the training on it self was the main source of improvement. Therefore you need a control group
Hey Dylan thanks for all the input, you are coming in andy. I could not stop myself from mentioning...why not steroids ? ...Yes i have used it in Football yougner and bodybuilding. But why i m bringing this up is because i here you say words that apply to both side of the fence : Better performance , Enhance performance, performed better with ..ect... So Riders on both side of the fence are looking to improve there performance by injessting or injecting products in there body. And you might bring health in the conversation as of roids, but you mention some issues about digestion as for injessting stuff to.....Guess it comes down to how far your willing to push it to (Enhance your performance). But like in ICARUS the docu...its realy not all that it takes. People can talk crap about Armstrong as much as they want... He did those KM 7 TIMES to come on top...so it s not just the injecting or injessting for sure. Keep up the good work Dylan.
Dylan, I appreciate your effort and your videos. Could you maybe insert timestamps in the description that the video automatically shows timestamps in the bars? Unless you didn't do it on purpose.. 0:00 - Intro 1:26 Beta Alanine etc. Thanks!
Sleep and no stress is often forgotten. I eat about 75% less meat last year and the benefits are amazing. Lost weight, less inflammation, better sleep, better digestion and no loss in muscles. Beetroot juice is a good one fir recovery if you are on intensive training days. I take zinc magnesium tabs before sleep when I have a 3 hours+ training.
Potassium especially during the summer has really helped me during Ironman, ultras and long endurance events.
truth, superhydration tablets in my drink make a huge difference in high temps
What's the dosage and timing for Potassium?
@@SonnyDarvishzadeh I take 600mg supplement of potassium dose, more frequently during the summer less so in the winter as needed.
@@andrewrivera4029 2 bananas would do the same and may be cheaper. Whether its more bioavailable I don't know.
Have you tried any of these supplements? Did they work for you?
Whey protein, didn't work. Overrated.
I’ve started taking protein and BCAA’s along with vitamin D, recovery seems to have improved slightly
Caffeine on race day only. And melatonin on nights where I get home late and need to get to bed fast. Also I supplement rim breaks for disc breaks (road scenarios only). Those are the only 3 never fail things I know of in the industry, unless you hire an Italian doctor.
I tried Beet it , beetroot shots and saw extreme performance gains. But in hindsight, I was taking high doses of Medrol, which is an oral corticosteroid for a back injury, and all performance gains were from the corticosteroids (on a TUE!).. So can't tell if the beetroot shots actually work.
@@madmonkeycycling9098 +1 Beet it 400. Best thing that actually works
you should make a Hyper gain beast mode coffee mug. Id definitely support it ^^
Now that's some merch I can get behind!
Has to be in the cupcake flavor. If not, I'm out.
A pint glass would be even better :-).
Branded shaker bottle. The kind with the plastic ball inside.
Beer Mug!!!
I can’t thank you enough for bringing the science into this conversation!
You didn' talk about the best supplement : EPO
Brilliant. Humor, sarcasm and hard facts. You gotta love this guy! 😂
most effective are riders with both 'asthma' and 'adhd'
Hmm, funny how asthma impacts some riders just before a grand tour and they have to up their dosage.....
@@chapmag6578 eh. i mean it's not a big deal, really. unless you have too much free time. these individuals are dedicating their entire lives to a niche sport without promise of amazing pay. to think most Pro's aren't on PED's is foolish and to look down on them in the same way is also just ignorant*.
@@goomaboi except for the ones that aren’t and get ripped off by the ones who cheat. Same in any sport. I do think though that cycling has tried to clean up its act more than other sports though.
@@chapmag6578 or just figured out smarter ways to pass new tests.
i haven't looked into it: could you share some examples of natural international/pro riders? curious
@@goomaboi well I guess Cadel Evans was one during a fairly dirty time in the peloton. Typically the clean riders looked absolutely spent after a mountain stage, whereas others looked quite fresh. Haven’t kept up to date so much recently on the PED scene, as cycling seems to have worked hard to get clean. The latest podium in the TdF appeared clean. Around 10 years ago the same names seem to keep coming up.
No short cuts then.......dang!! Thanks. Useful. Informative.
Three letters E P O. I won all the local races after I start using.
😗
@@googlekonto2851 Is being sarcastic, for those who might be unaware. EPO is extremely effective and also banned everywhere; people would get heart attacks at 35 taking that stuff.
Great video idea! Keep up with the incredible content!
I always appreciate the great content. My problem is that a day or two later, all that immediately comes to mind is “hyper gain beast mode“ :-)
13:42 woah, backwards hat Dylan snuck some World Cup dh shredding into this one
Again learnt something new from Dylan. Thank you for great content and love the injection of humor. Keep it up
Thanks Dylan for providing all the science about cycling! You present it in a humorous & entertaining manner easy to listen to.
Last year amphuman was awarded a 1.5 million dollar contract from the US Airforce to conduct research on human performance capabilities using amphuman. It's being done at a university in Northeastern US, I'm fortunate enough to have a colleague at the university involved in the project . Apparently the product has generated interest in much bigger organizations (for lack of a better term), should be interesting.
Hi Dylan. I would like to say thank you for all the videos. I got a new indoor trainer this year, and after a few weeks of near daily riding my legs were starting to hate me. After rewatching all your nutrition videos and I realized I was not fueling correctly. Within days of changing my diet and when eat in relation to workouts my indoor riding has dramatically increased and my legs feel a lot better. Your videos made quite a difference! Thanks again :)
what did u do?
Heard your interview with Taren....hearing the "non-edited' version of you was really nice and gave me a better appreciation for the work you do.
The first study on Beta-alanine you referenced said that the measured increase in average power during the 4-minute cycling time trial was *not* statistically significant.
Wow. Just started watching some of your videos. You do a fantastic job of showing information from multiple sources. Your scientific approach to every topic with the added personal experience and level headed conclusions are great. Just subscribed.
So we go for smoothie with beetroot beta alanine baking soda and cafeine?
Yes, as an enema.
yes but these are studies with a handful of people, the meta-analysis for beta alanine was a (-0.37% to 10.49%) improvement.
I'd rather not get a negative improvement from a supplement
Also who does 4km time trials :)
@@Mike0 4000m sprint pursuit riders
@@Mike0 one needs to establish loooong before the race, what works and not. I do 4km trials - 50 km race has about 12 4km trials :)
I picture Dylan spraying champagne with tingling extremities.
Great video, once again Dylan. It’d be great to hear your opinion on taking creatine during training for Neuromuscular/VO2Max power increase and short events (1-5 mins).
Agreed. Would be really interested in a video about Creatine
Thank you....and BHD. Be safe !
Still sleeping in a vat of Amp Human every night
If you sleep better I'm pretty sure that's working.
@@mattk8810 My comment was about the value of sleep lol.
@@mattk8810 Not that bad!!!
I have a 50/50 mix of Amp Human and oxygen in my altitude chamber #Human46and2
I started shooting it. Seems to work.
I sometimes drink about 2 tablespoons of disolved baking soda about 1-2 hours before a ride and I always notice two things... First, the occasional big burp and noticeably less discomfort in my legs on climbs. My average speed doesn't increase any, but I can manage big climbs and headwinds for a longer amount of time.
Can you cover the benefits of Zinc, Tumeric and Magnesium? Thanks for the great videos BTW.
So when you say add some sodium bicarbonate to your bottle and your good to go, that was no pun intended? 😆
I raced with a guy who was a researcher at UT. He was working on beet root testing, and in their study it didn't work... *so they didn't publish* Something to keep in mind when you find a couple studies saying supplement works. There might be 100 that found it didn't and were never published. The ones that did could be badly conducted etc.
I am a runner and the best thing I ever used is beets juice. I tried the Sis Nitrate 500, but it didnt work somehow.
Best is to take 3 hours before a run, if you want a coffee just drink that 1 hour before run. It doesnt really lowering each other, atleast for me.
Citrulline malate. Creatine. Collagen. Green blends (powder).
also, bcaa.
I've watched them all and have received great information from each one.
Keep them coming... Ironman Triathlete that wants to be stronger on the bike to get through the run better!
Hey Dylan, love the videos. When I first got into cycling one of the first books I read was the time crunched cyclist. It helped me greatly. I would love to see a video on training with a knee reconstruction and/or training with a knee replacement. I think there would be a few riders who would find it beneficial.
Beta alanine works 100% for me. Will start to take it 3 weeks before races. Beetroot also seems to help or at least I feel better as well as I clearly recover faster after drinking my veggy/red fruit smoothie full of antiox. Sodium carbonate is the only one I never tried but the GI stress makes me nervous about it.
Mix baking soda with a beef or chicken broth, and slowly build up your tolerance. I drink it 6 days a week. Best to drink on an empty stomach, at least an hour before a meal. Or an hour or two after dinner.
@@ElonMuckXhow much baking soda
I would love to see your thoughts on creatine. Data shows it's beneficial in weight training and sprinting. Some what conflicting evidence for ultra endurance.
+1
I used creatine and yes, it worked for me along with training. My results amazed myself and others. If I was to have an addiction (besides riding) it would be to creatine. Unfortunately I could not continue taking it. It is very hard on the kidneys, I have only one. I had regular blood draws to track the GFR and creatinine level. Do be careful.
Creatine is absolutely insane. When I was weight training in high school I put on so much muscle mass so quickly that some people were convinced I was on HGH or another steriod. I wrestled junior year at 138 pounds and by the fall of senior year I weighed 185 pounds with 6.5% body fat. I will say you have to be so on top of water and waking up 2-3 times throughout the night to pee was difficult. Creatine is the most studied supplement in the world (except for protein) and I will be very curious to see long term studies in the future.
Creatine does appear to help with short duration, high intensity efforts usually associated with weightlifting. However I've found it helps me with sprints and standing to climb -- far fewer problems with my legs getting cooked so quickly. The downside, as Grant Doyle mentioned, is it's essential to hydrate more than usual. And expect to need to urinate more frequently. When I first began using it I had to stop to pee on bike rides every 30 minutes. After awhile I seemed to adapt and don't have that issue, although I still get up to pee more often at night.
While there are rumors about creatine stressing the kidneys and bladder there's little or no evidence of this. I suspect people who used it noticed the frequent and urgent urination and confused that with kidney and bladder problems.
And beef contains a lot of creatine already so folks who eat red meat regularly may not see much benefit. It may benefit vegetarians, vegans or people who mostly eat chicken, seafood, etc.
I would say that when I started taking Creatine I developed palpitations and had tingling in my fingertips (I don't take BCAAs). Apparently this is a rare side effect of Creatine but one nonetheless. I carried on for a while but in the end the palpitations bothered me so I stopped, and after about 2 weeks the palpitations went away. I was taking 5g a day. I am thinking about trying a very low dose (1-2g) as I'm eating more of a vegetarian diet these days.
Spinach !!!
What about creatine?
It only makes u heavy and improves your not needed fast twich muscle.
Second this, effects on sprinting performance? (Short efforts)
For me explosives on a heavier gear, less fatigue on long rides , don't skip the daily dosage, at least a gallon of water daily( excluding fluids during ride) otherwise no point in taking it.
No way, I'm in the background in your stock racing footage! Probably the pinnacle of my racing career.
Probably one of the best cycling channels together with "FastFitnessTips: Cycling Science"
Bro!! You the best! I did like the affect of Amp Human after the Cherohala today. Seemed to limit during and after ride cramping significantly. I also used magnesium foam during the ride and I did not cramp up. I included Sports Legs as my ingestible electrolyte supplement. I recharged at the sag stops, but unfortunately got taken out of the main pack early and rode out into a field! No problem...back on the course with no damage!
Hi Dylan! Would you make a video about DOMS? How to treat, how to avoid(if its possible), whats happening in our muscles when have soreness or hurt sensation, should we do another workout to accumulate fatigue, or it causes more problems later and have instead rest days? There are so many articles on the internet, often say the opposites of eachother. What is your own experience about this? In example: I got some free time on the last weeks and did a 10 days massive (in my terms) block with cycling each day 2 hours, and a harder final effort on the last day (4 x ~8 min treshold intervals and some Z3). After 1 and 1/2 days of rest my quads are still a little bit sensible for even just slapping them lightly. Some kind of hurt. I dont feel any fatigue or dizziness or decrease in performance but dont like this kind of soreness and the articles on the net are just confusing. I am a relatively fit hobbist(family, job etc not much free time in a week), not absolute beginner.
(Sorry if you already did it but i didnt find) :) Cheers
That’s called pain associated with over training.
he already did
@@armyjawbreaker which is that video? thanks
@@rcs2003 one called: Do the Most Common Recovery Methods Actually Hold Up to the Science?
@@armyjawbreaker Thanks
Thank you, thank you, and thousand more thank you, your content is gold, it's pure fricking gold, thanks for doing all the research, thanks for pointing out the "obvious", you have increadable pedagogic skills, and i have learned pleanty from your youtube videos!
Please do one on collagen supplementation!
Another thoughtful and informative video presentation. Thnks DJ
(YD)
Would like to hear about BCAA. Great video as always!
I would like to know more about Sportlegs. At night my legs kick sometimes when they are fatigued. I take 3 sportlegs (1 x 50 lbs) I am 150 lbs and I can fall back asleep and the kicks go away. If you don't take the pills, you are up with kicking legs.
Try pickle juice. I take it to stop cramps. But, I think it helps me with my night kicks.
Would love to see a video about impacts or lack of impact of stacking methods of training like altitude and heat adaptation. Only so much time and I thought your insight regarding supplements stacking not being cumulative was great!
From my biochemistry class it seems like altitude training only helps if you're competing in high altitude. The benefits quickly wear off within a week (max) of returning to a normal altitude. I'd like to see more sources on this topic though, that's just what I was taught.
Creatine, 100% noticeable benefits with weights. Been cycling it on and off for years.
Same. Would love to know the effects of creatine + cycling. Good or bad?
I used it and noticed the difference.
Allows you to train harder, so you can become fitter/stronger.
I noticed benefits but had issues with muscle cramping. I stopped and cramping went away.
@@lipsterman1 when using creatin, you should drink more water. If you drink too less, you can get cramps or worse
no need to "cycle" it. it's perfectly safe. unless it's foe economic reasons
Your channel has helped me with BMX. Thank you.
How bout ketones?
Awesome video and very complete, thank you!
The only "supplement" I've used which worked 100% as advertised is Hot Shot, the cramp eliminating drink. I've used it several times to stave off, and rid a hamstring from cramping. The effect is almost immediate, literally within seconds and I've had one "shot" last through a six hr race. This stuff is a game changer if you suffer from cramping during races.
Hey Dylan, what is about Creatin? I have a little bit of an powerlifting background and used always creatin to push my PR more than 10%. I started last year with riding and will now focus more on riding than on lifting. Should i stop using Creatin or is it good for my performance (i'm more the sprinter type).
PS: Again great video!!
ur the man Dylan. thanks for making these info dense videos.
F’n LOVE THIS GUY!!! ALWAYS SO SPOT ON!!!!
I’d love to hear what you have to say about bcaa’s, créatine and collagen? Really enjoy your podcast!
Creatine is not meant for cycling and is meant to give powerlifters that extra boost of energy during training.
Bcaa's are the amino acids that specifically build cells for muscles the most. Diffrent types of amino acids build different types of proteins for the required cell. So if you have a balanced diet with lots of beans and grains you wont be needing Bcaa's as your body can only absorb a limited amount.
I promise you that's more or less what he's going to say.
Im quite a good cyclist and I've never really seen increased benifits with Bcaa's.
@@joshc1821 then you've never done real sprinting to think that creatine isn't for cyclists. maybe your ideal cyclist is a skeleton wrapped in a skin bag. if you're actually looking to improve your strength (both on and off the bike), you should try creatine, aminos, and even beta-alanine.
Dang, I was hoping you would cover citrulline malate and creatine.
Take creatine monohydrate - it’s the only supplement that’s been shown over and over to work.
@@nl3712 Creatine is good at times for cyclists but I wouldn't take it if I were a road racer focused on watts/kg for a hilly race. I would also worry about hydration issues while taking it.
@@ericlehman53 The few studies on endurance cycling have shown no detrimental effect on performance, even with a slight weight gain. It seems the outcomes are mixed and/or inconclusive at this time.
Most of us cross train with weights in the gym and creatine has definite benefits there. You are correct in that i should have been more specific in my answer.
Personally, I find my recovery from riding (90min-120min rides) is much faster and i have less leg pain when taking creatine. However, this is purely anecdotal and may be the placebo effect.
That's what Nancy Clark been say in her book "Sports Nutrition Guidebook " eat whole foods. Which i didn't listen.
Great video as usual, Dylan! Topic request: nutrition and supplements for vegetarian and vegan athletes? There’s so much bs available online on those topics that I would love to see a well-researched overview. thank you!
Eat meat.
@@lfk53 what a well-researched answer, are you sure your hat isn’t on backwards?
Can you address the use of BCAAs? I thought for sure it would be covered in this video.
What I have read is that if you eat animal products you don't need them. The whey protein I use has 5.5g per scoop, for example.
Dylan may confirm this but all data shows if you consume enough protein then BCAAs are not worth the $$. They won't hurt, but will make your wallet lighter. There is the caveat that they *may* help in ultra endurance events. So I will actuality use them on 70+mile rides
raw garlic has more nitric oxide than beet juice. It also helps with pumps in the gym, natural cialis too!
What about d ribose for enery recovery? I'm someone who has to be careful on exercising or else I'm chronically fatigued. Magnesium helps in recovery.
Hi Dylan, I’m a sweater! ESPECIALLY in our south Florida heat and humidity. I lost 30 lbs on intermittent fasting/low carb eating, and by riding my MTB 3-4 times a week at various distance/physical exertion levels. I have been trying to extend my distances to 50-60 miles of singletrack/double track jeep-forestry roads/shell trails/gravel. I find as I get up into the lower 30s mileage wise, my upper leg muscles (by looking at a anatomy chart it appears it’s the adductor longus or sartorius) start to tighten/cramp. My LBS owner/fellow rider got me using Hammer nutrition endurolytes extreme, and I had also been using Ultima electrolyte mix in my water. My last ride of 40 miles, the first 15 had several segments where forestry had plowed fire lines, and it was a real leg burner. At 15 miles in, despite drinking Ultima and taking one of the endurolytes, I was feeling on the verge of some cramps. At the 15 mile mark, I stopped, took two of the endurolytes and drank 12 ounces of Ultima AND took a SIS gel. I sipped water out of my hydration pack every 10 minutes after that, and 30 minutes later took two more endurolytes. From that point (about 21 miles in), I FLEW through the last half of the race, PRing almost every Strava segment there was in that last 19 miles!! All that to ask, have you made, or can you make, a video about optimum electrolyte supplementation during a longer/endurance ride (since that’s your specialty)? If you’ve already made one and I’m missing it, can you link me to it? Love ALL you videos!! Also, is this something that you would specifically address if we bought one of your training plans? And would you be up to the challenge of working with a firefighter’s schedule (24 on/48 off) to develop a training plan? Thanks so much!!! Doug :)
Your content is very informative, so thank you for taking the time to produce all of your videos. You may have covered this in one of your lifting videos but I would love to hear your comments about the use of creatine during the weight lifting period of a training plan. Thank you.
Video topic maybe? The science on how many days a week can you get away with training, for that key season event, when you aren't a pro.
4
Great video as usual.
thanks for the video. would be glad to hear about creatine.
I would suggest go easy on beet juice if you want to try. It contains high level of oxalates which cause kidney stone. The recommended intake is like 2 baby fist size beet per week. Best to juice it with slow juicer, the kins that slow crush the beet. I like to mix it with carrot and pineapple.
Another oxalate crazy FFS 🤦♂️
B-Complex will give you energy boost
HMB...for muscle preservation. Niacin combined with resveratrol for mitochondrial density..these are building blocks that we synthesize... I myself have had the best year ever last year...maybe placebo effect..felt great at 65 yrs old. Swim Bike Run
Wait. All the benefits of having red urine without the nasty taste of beet root juice? Give me some of that hyper mode beast mass gainer!!
AMP human cream is promoted by an extremely trust worthy individual.
To be fair, that particular individual knows quite a lot about performance enhancement
Let's just say that Lance Armstrong is one of the backers! I think it pays a lot of money to real athletes to endorse the product. Everything I have read about bicarb says that you can't absorb it through your skin. I think Dylan already did a video showing that the science says AMP doesn't work. Slapping it on your legs might give you a placebo effect though.
I am not saying that AMP is trust worthy but Dylan also took a Judo/Ju jitsu study to try and prove the effectiveness of Beta + Sodium Bicarbonate for cycling. This is why I have to do my own research too
EPOYouTalkingAbout?
magnesium & glycine for sleep. high quality multi for trace nutrients. lots of low/mid gi (glycemic-index) carbs (possibly supplementing with chromium if your glucose response is sensitive to carbs) along with a diverse diet (or a high quality greens & reds supplement with a PREbiotic), plenty of water & minerals.
Did you find Cordyceps mushroom extract info ?
Evidence for its effectiveness is very weak.
@@michwoz that’s my understanding. Not enough people using adaptogen “supplements” for a study at this point I assume.
Yep, at the end our diet Will pull up our performance, AND i would like to share something, I just turned part of my diet to plant based, Lentil, quinoa, TVP, black beans, edamame , beets, etc. I feel the power , of course I do ask a nutritionist support . Guys give it a try, and on weekends grab a burger or your fav restaurant , once or twice a week grab some tasty and trashy food, it won't hurt , after your plant based consumption during 5/6 days in a row .....
Perhaps the reason these supplements aren't additive is because they're so dubiously effective to begin with. If two supplements are effective at a detectable level 30% of the time, then together they'd only be additive 0.3*0.3=10% of the time. So you'd expect to have to do 10 identical studies to see one significant additive outcome.
The other thing to remember is that researchers are less likely to publish a negative result (i.e. that something doesn't work).
@@oldanslo I'm not sure how real that is in this type of research. In chemistry, engineering etc, the researcher is actually developing something new, and so success or lack there of reflects directly on their ability to ideate and solve problems. None of that is true with this type of research. They're trying to answer the question "does it work", whereas other researches are really really biased for it to work because of the personal connection.
First endurance has some chromium pills. It'd be great to learn more about chromium supplements.
Thanks Dylan! I have used l-citrulline powder and shilajit are helpful with recovery or before workout best taken daily as a regimine. With little to no side effects for me.
Hi Dylan, no mention of creatine?
I think the science on the benefits of creatine is settled - just take it
So I'm willing to say It was a coincidence because It would be too good to be true but yesterday after learning all this about BS I took around 20g of it with 4g of beta alanine for the first time (I'm 72kg) and went on to do my best 20min power on the bike - 308 watts. Before this best I could do was 291 watts for 20 min and now i did 301 watts for 25 min and felt like I could of kept going but the road was leading to a dead end so I stopped.
Love your stuff.
Great Video! Have you made a video about Taurine by itself?.. as in not Red bull. Thanks!
Prof Andy Jones is one of the leaders on beetroot juice and he says that it mostly has a benefit on highly trained athletes. Giving those that are already well trained a tiny bit of a boost, but won't see too much difference for those that aren't well trained. I was involved in one of the studies he oversaw and I did have a slight increase in v02max (62 to 64). I believe this was seen across the other participants too. The way we drank it though was much more consistent than that study Dylan showed that said a single dose didn't have an effect. I was chucking pints of the horrible stuff every day/every other day.
Hey Dylan, what about BCAAs?
Things that have some research and deserve a deeper dive:
Cynomorium Songaricum
Cuscata/Dodder Seed
Cordyceps
Things that have too much "research" (noise) and deserve parsing:
Arganine
Carnatine
Ginseng
I didn't really hear anything he said but I suddenly wanna buy a KASK helmet........
What about creatine? Water weight gained vs sort term power gain? Anything other than short duration power gains?
perfect for offseason
Love it!! Focus on cleaning up your diet first💪🏼💪🏼👊🏼
Awesome as always thanks
What I like and works well for me after workout is vegetable juice, the one I prepare myself with fresh organic vegetables and a juicer. And this is delicious, and quickly absorbed by the body. It takes from 5 to 20 minutes to do depending of the kind of juicer you use, but I don't know nothing better for health. I use a angle juicer since ten years, costly but still works perfectly. I had an cheaper Omega juicer before, it was very good too but less quality and less juice for same amount of vegetables. I drink between 500ml to 1L. In case someone cares about what I say lol.
What happened to Creatine HCl?
It works but might be counterproductive for cyclists.
I think general consensus is that it's probably worth it for trackies/sprinters, but can make you a bit heavier with more water weight in the muscles, so not great for most roadies/climbers.
@@AdrianHansenBikes That's why I'm curious about the HCl, you take a lot less 2 mg, and it's supposedly has less of those side effects.
Goodbye LAZER helmet! Hello KASK!
No idea about the adaptation effects. But extra vitamin C is great to relieve muscle soreness, or inflammation in general, when you overdo it. Has to be more healthy than a handful of ibuprofen every 4 hours. The only one I take every day is Siberian Ginseng.
A multivitamin is probably cheap insurance for avoiding micronutrient deficiencies, especially with iron, B12, and folate, which are vital for building red blood cells. Being anemic is basically the opposite of doping…
This goes double if you're training while also trying to lose weight!
Thanks for all of your very helpful video's. I really appreciate your sensor of humor as well. I am interested to know if you've come across studies suggesting a better time to train? Morning noon or night? I ask, because of weather & such, I find myself indoor training in the evening. Thanks in advance!
Any thoughts on Hammer Nutrition ‘Race Day Boost’ that has sodium tribasic phosphate?
Don’t laugh but at one point in my newbie bike racing days a couple of times One of my bottles had Coca Cola, 2 tablespoons coconut oil, beta alanine, creatine and whatever else was trending at the time, you know what? I think it actually worked... ok I know, you can laugh at me 😂😂😂
Placebo is really working, it's a fact. (if you believe in it)
Coca Cola liked that idea so much that they brought out that extra caffeine edition coke 🤣🤣
lol, you can’t go wrong with sugar and caffeine, why do you think the pros love seeing a Coke in their musette? works for me every time taken about 2/3 of the way through a workout
@@PitPStar not necessary, it is also, most likely, possible that the training on it self was the main source of improvement. Therefore you need a control group
I tried doing the last 2 hours of an 8hr race on flat coke and gummy bears, that was 15 years ago and I still, to this day, do it
Hey Dylan thanks for all the input, you are coming in andy. I could not stop myself from mentioning...why not steroids ? ...Yes i have used it in Football yougner and bodybuilding. But why i m bringing this up is because i here you say words that apply to both side of the fence : Better performance , Enhance performance, performed better with ..ect... So Riders on both side of the fence are looking to improve there performance by injessting or injecting products in there body. And you might bring health in the conversation as of roids, but you mention some issues about digestion as for injessting stuff to.....Guess it comes down to how far your willing to push it to (Enhance your performance). But like in ICARUS the docu...its realy not all that it takes. People can talk crap about Armstrong as much as they want... He did those KM 7 TIMES to come on top...so it s not just the injecting or injessting for sure. Keep up the good work Dylan.
Dylan, I appreciate your effort and your videos. Could you maybe insert timestamps in the description that the video automatically shows timestamps in the bars? Unless you didn't do it on purpose..
0:00 - Intro
1:26 Beta Alanine
etc.
Thanks!
Great video!
Sleep and no stress is often forgotten. I eat about 75% less meat last year and the benefits are amazing. Lost weight, less inflammation, better sleep, better digestion and no loss in muscles. Beetroot juice is a good one fir recovery if you are on intensive training days. I take zinc magnesium tabs before sleep when I have a 3 hours+ training.
Best supplement in my water bottle is sugar.
Durianrider gang
White, raw or brown?
yes but thats basic nutirtion.
Table sugar provides 0 nutrients and is difficult to digest, so why not take molasses or honey instead?
Organic cane sugar. I personally use coconut water in my bottles and works extremely well for me.