10 Supplements World Tour Pros Actually Use - ft. EF Nutritonist
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- Опубліковано 26 вер 2024
- What supplements do Pro Cyclists actually take? EF Pro Cycling Nutritionist Will Girling reveals all and explains the reasons for each.
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1. Vitamin D3
2. Omega 3
3. Creatine monohydrate
4. Beta alanine
5. Caffeine
6. Sodium bicarbonate
7. Zinc defence lozenge
8. Pro biotics
9. Whey protein
10. Ashwagangha
People need to be very careful with Zinc as in some people it is extremely poisonous.
You should be very careful with Zinc. In some people it is very poisonous and can cause more harm than good.
Thanks, bud. Cade Media really needs to do a better job labeling chapters/parts in their videos
ashwagandha ksm-66
Ahhhh someone else recommends Beta alanine!!!!! Woot! I've been saying that for years!
So,
I'll stick to smoking a spliff and eating sardines on toast twice a week, along with proper coffee all mornng every day....
Sorted.
If I had 6mg of caffeine per kg of body weight my ass would fall out and I'd have a panic attack
Yeah, 3mg/kg is more than 3 shots for me.
Yes, I'd probably be ready for the padded cell and straitjacket. 🤣
Maybe you should harden up then
@@Kaosad69 Everyone is different. It's not about hardening anything. People react differently to different drugs, alcohol, coffee etc...
Yerba mate is the only caffeine source I tolerate well, which has theobromine and other compounds to balance out the caffeine. Some people use l-theanine to counteract caffeine-induced anxiety.
Dont forget the Human Growth Hormone, assuming they can sneak it over the border without getting Piccolo'd
Sheep placenta too so I hear. 🤣
Yay Will back on the channel 🤘, love his knowledge
Will!!! Great to see him after so long. Big thanks for sharing your new knowledge.
Why didn't he mention Colombian marching powder?
Definitely supports performance (and roadmen).
Probably would have made top 11.
I think his choice was limited to legally available substances and not sanctioned by WADA either 🤣
Caffeine is Caffeine, whether you get it from coffee or gum. The half life of Caffeine in the body is the same regardless of the source.
Concentration in coffee may be different, plus coffee contains not only caffeine
@@ilyaizmozherov2239 But he said the gums contained caffeine with a twice shorter half-life which is irrelevant of the dose or what else is in coffee. It's one and the same chemical substance.
Maybe its because of the way your Body absorbs it
Absorption varies though…
Caffeine half life in your blood won't discriminate. The big difference is how it gets in your blood. If it all spikes in your blood immediately then you expect it to be out that much faster. However, it absorbs through your stomach more slowly. A longer, slower release means that you'll find it in your system for longer. The dude is a professional sports nutritionist... you should probably just take his word as gospel.
the humble magnesium works wonders for me - better muscle recovery and makes it easier to fall asleep
Many people don't get enough Magnesium. It is also good for muscle health, especially the heart.
💯 magnesium is a great supplement I’ve been using it for years
Yes! I do magnesium and zinc every night
Yes and cheap too. I have been getting my zinc and magnesium by swallowing batteries I get for free from the tip.
Same
What about defrosted blood
What's your problem with frost
Thanks, super informative video. Short, simple, straightforward and understandable and no annoying AI voice :)
I knew there was ’science’ behind Mango Loco Monster being an absolutely banging ride drink
The scientific litterature is pretty clear about the lact of effect of ashwaganda. They are slim to none.
I'm just happy he didn't say Ketones. This would've been worse
The scientific literature on ketones is very lacking when it comes to using ketones as a fuel during racing. But using it for recovery has some very compelling data at the moment. Will be interesting to see how it unfolds.
He could have mentioned Montmorency cherry juice instead, which does aid better sleep quality, but is also a potent antioxidant, so shouldn't be taken when we do want a bit of inflammation in the muscles for the body to adapt and get stronger.
@@82vitt I love the cherry juice but it's very expensive. 🍒
I don't know, I think the literature is pretty clear that Sam and Frodo made it to Mount Doom
Maybe not racing, but done it for z2/3 80k rides after a months fat adjustment and it is a great way of losing weight and you do not bonk. Just double hydrate at least.
Any particular brand of zinc lozenges?
Magnesium ?
Total irresponsibility ..
Might be good to remark that Ashwagandha can have effects on women and some small (and not very well executed) studies have seen some ill effects. Consult a doctor before taking any supplement.
It’s largely being banned in Europe from products, so wouldn’t imagine it’ll stick for long
With all the coffee I drink a day, I should win the Tour de France :)
Medical advice on a cycling podcast, from unqualied person
Non medical advice on a cycling youtube video from a highly qualified person
Doesn’t EF stand for Erythropoietin First?
No mention of Beet Root Powder?
Great video, Cade Media! As a fellow health and wellness UA-camr, I appreciate the insights shared by Will Girling. It's fascinating to see how professional athletes prioritize their nutrition and supplementation.
I wanted to add that while Vitamin D3 is crucial for immunity and bone health, it's also important to consider the role of magnesium in conjunction with it. Magnesium helps convert Vitamin D into its active form, which can enhance its benefits. Many people are deficient in magnesium, especially athletes, so incorporating foods rich in magnesium or considering a supplement could be beneficial.
Additionally, I love that you mentioned beta-alanine! It's a fantastic choice for improving endurance. Just a tip for viewers: pairing it with a proper hydration strategy can help mitigate any tingling sensations and improve overall performance.
Thanks for shedding light on these important topics! Looking forward to more content like this. Keep up the great work!
What's the thought on K2 to make D3 absorb and if yes does k2 Cis vs Trans make a difference?
I have a Suspension that there was a Main camera that lost the footage...
How much travel do you think the suspension has?
For cramping - Magnesium powder with Taurine for longer, hot rides. Absolute game changer for me when doing long days bike packing or just general 3+hr ride in hot weather.
Magnesium, zinc and sodium deficiencies can all manifest in cramps. All cheap supplements and all worth keeping on top of particularly if you've been sweating a lot
I thought the zinc tablet was a known thing… my mom had me taking zinc tablets when I was getting a cold all through my childhood along with echinacea tea 😅
At least 2 or 3 of these are readily available in a cheaply available, off-the-shelf supermarket item: Milk / yoghurt. Milk has omega-3 - buy full fat. It also has "whey protein" - a.ka. milk proteins (whey comes from milk). Additionally, if you let the milk sour, you can get plenty of those "probiotics" - or buy natural, live yoghurt from your supermarket. (Yoghurt is very easy to make at home from milk though). Milk has a tonne of other good nutrients too.
Note: There is nothing dumber than buying "low fat" milk, and then buying expensive whey protein + omega supplements. You're basically paying extra to buy the same product 2 or 3 times over, at vastly inflated prices. ;)
@@PaulJakma They are available, which he said, but you would have to consume very large quantity of that milk to get the right dose of EPA and DHA. Now the problem with omega-3 pills is they must be kept in room temperature at worst, otherwise the fatty acids will oxidise if kept at high temperature, which will actually make consumption of those harmful to health. As for the natural probiotics such as kefir or yoghurt it isn't clear how many of the bacteria survives bathing in the stomach acid. Getting adequate amount of soluble dietary fibre is the best way of taking care of the gut bacteria.
the point of whey proteins isnt that it contains protein. its that it contains JUST the protein.
if you try to reach your daily protein needs just from drinking milk, which is full of fats and sugars, you're going to be getting way more calories than you need. and also maybe develop osteoporosis from excessive calcium. not to mention how much more money you'll be spending.
milk has about 3g of protein per 100g. whey protein isolate has about 90g. thanks very much but I dont really want to drink 6.5 Liters of milk every day.
@@Hephera How do folks struggle to get those 100-120g of proteins a day from food is beyond me. 1.5g per kg lean body mass is the maximum that is proven to have any effect on recovery, unless you are aiming at hypertrophy, then upping to 2.2g/kg can be useful. An athlete on 3500 kcal a day can easily provide that much without resorting to protein powders, which are always the worse choice. Food isn't only macro and micronutrients, but provides other substances beneficial to health, digestive enzymes etc.
Sodium Bicarbonate dosage is “0.3mg per kg of body weight”? (@ 7:13 mark). So, 140 lb = 63.5kg * 0.3 = 19mg (0.00067 oz)??? As an American unaccustomed to the metric system, what am I missing/misunderstanding?
Just noting Alka Seltzer tabs without asprin sold as heartburn relief have 1650~mg of sodium bicarbonate, for lower doses to try it it's not bad as some fizzy drink in your water bottle
Note sure about Ashwagangha, but if the goal is to improve sleep, then having caffeine isn't great. Especially anywhere after late afternoon. Some people (esp. those not caffeine habituated) may have sleep affected even with early afternoon caffeine intake.
I think the sleep issue is more about other ingredients of coffee then the caffeine. My experience is that filter coffee as early as early afternoon makes me sleeping bad, and even before, one cup too much makes me nervous and feeling bad; but espresso, americano or any other coffee from the portafilter machine is fine any time - I even can sip a shop directly before sleep and all good...
I would add a fibre supplement like psyllium to feed the microbiome
Please remember that the basis of any healthy lifestyle is a good diet ('real food') and only then should you consider adding supplements. Sometimes I see people stuffing themselves with chips and fast foods all day and then throw back a handful of supplements in the hope that those will save them.
What you are saying just makes no sense. Regardless of diet you should be eating d3, magnesium and omega3. Especially if you have a bad fiet. Your logic is completely backwards. You say things that sound nice but you don't actually think if it makes any sense.
TRT but not going above reference range?
I once done a red bull on a ride an it gave me wings 😎
How much are you gonna spend on all these within a 2 month period though?
What about a good old pint?
Liquid bead, it's good for you!
What if someone cant have coffee ?
I’ll take coffee and D3. 👍
Show us the sources that say creatine is beneficial for cyclists. Creatine is for quick bursts of energy, like weightlifting, not endurance cycling.
My anatomy and physiology teacher says it doesn't work don't waste your money.
Creatine is critical for ATP synthesis and ATP is the currency of high intensity muscular activity. Unless you're somehow pumping those pedals with the sheer force of will when faced with a big incline or when you need to extract high levels of power for short duration, you're going to be needing to synthesising as much ATP as possible.
@@DjDolHaus86 Right there are also a myriad benefits besides the well known benefits of being able to get "one more rep".
www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
your teacher is right, if you're a cyclist who never sprints or climbs you can save your money.
@@recordednowhere well I do intervals sometimes and lift weights in fall winter and spring so it would be beneficial, luckily creatine is cheap. Even placebo is beneficial
Red bull is 250ml with 80mg. 32mg/100ml * 2.5 is 80
But the other crap in it won’t do much for you, and it tastes like vom…
CBD have been a game changer for my sleep !
If it's legal where you live, give it a try !
Thanks Will and Francis .
10,000iu of vitD with vitK
As a side note some recent research has shown that taking creatine and caffeine together blunts the ergogenic effects of creatine. It is recommended to take creatine at separate time as you take your caffeine... I say this as I used to put creatine in my coffee at breakfast until reading this study.
My boss 20+ years ago, swore by the zinc thing, his grandmother taught it to him. I was kind of amused when I started seeing all those zinc defense pills popping up because his family were ahead of the curve by multiple decades.
the effect of zink is well known for ages... to creatine: I took it a few years ago because everybody praised it - I saw zero effect at all, not in the gym and not on the bike, not one single watt. But I gained weight, significant amount of weight (probably because of the water which is bound by creatine). So it gained me nothing on flat roads and even made me a bit slower due to the higher weight on steep climbs! I'm very sceptical about this supplement...
@@fiddleronthebike I'm similar with creatine, but then I've never really noticed any effect from the vitamins I take, other than MagTien (it made me able to wake up early without feeling groggy) and glucosamine (I almost had to stop running due to joint pain and glucosamine got rid of the inflammation). I still take everything, because I'll take any gains, even if I can't notice them.
@@fiddleronthebike You must be an exception, as creatine does have plenty proven effects, even beyond sports performance. It's on the list of legally available substances with proven effect of the Australian Institute of Sport, who are currently the most reliable source of information on sports performance supplements. I am the other way round with creatine. Even 2g a day of mono, which is my normal dosage, has a measurable effect both on max power, endurance and recovery too. I don't do the loading phase. I do unfortunately gain weight too, but only about 1kg for a 75kg, fairly lean person. The more muscular you are the bigger the relative retention, but this can vary from person to person. Some people report stomach issues after taking creatine monohydrate. It can also cause constipation if hydration is sub-optimal, as the muscle tissue will draw water out of the consumed food if there isn't enough water in the body.
@@echtogammut You can be fairly deficient in a lot of micro-nutrients and not notice any obvious ill effects but as you say, if there are gains to be had and the side effects (financial deficit included) then you might as well try to be the best you can be
Overall love it, but advising to drink Monster and Redbull, that stuff is packed with shit and tonnes of sugar. If he means to drink one on occasion to fuel a ride then maybe, but not stipulating this may lead others to feel they can continually drink it.
monster and red bull both have sugar free versions.
Wondering: How is it possible that pro cyclists, who eat thousands of extra calories a day compared to us normies, still in an Omega-3 deficit?
I would imagine it’s from a generally high carb low fat diet
Yes they have a significantly higher calorie intake compared to an average joe, they consume enormous amounts of carbs though. Other options, such as chicken or turkey have higher amounts of protein, so they can eat smaller portions to reach the protein intake goals. Let's not forget that there might be pro cyclists that simply don't like fish. An athlete might have a meal plan that works for him and which he doesn't want to change. So getting the bloodwork and supplementing the necessary amounts of Omega-3 is easier for him and the team.
Because omega 3 is mainly found in plankton. And fatty fish is expensive and not super healthy (except for the omega 3) supplementing is super cheap compared to eating fish.
@@grvl307 When the worst paid rider is on $300k I'd wager food cost aint too much of a worry and them having healthy (fatty) fish is more important. Salmon is probably on the menu every other day at the EF food truck
It's not just about dosage, it's about balance you want to get as close to a 1:1 ratio of omega 3 to 6 as possible. Which is just not possible without supplementation in a modern diet.
In western diets, the ratio is about 10:1 to 20:1. That ratio is gonna be even worse for people who eat a lot like athletes
Monster energy FTW
This is just wonderful. I’m not going to try most of it, but it feels hell good to be informed.
Spelled epo wrong
The South Carolina Adaptive Surf Project / Adaptive bike project has massive respect for your cross country bike journey
can you stop looking away?
Thanks
No problem
You have to decide if you simply want to be healthy and fit, OR you constantly want to push your body to the edge. For the latter goal, sure, take all the supplements you want. To be fit and healthy you just need to have a healthy diet and exercise 150 minutes a week.
Studies show that intermittent fasting (eg no breakfast and no dinner) is the best for your guts and your stamina.
Studies show that doing interval trainings instead of long endurance trainings is healthier.
Eating whey protein is easy, but digesting it is hard for your guts and also supports the dairy industry which in turn supports animal abuse. Eat rice protein instead.
Basically standard stuff which is used by 99% more advance active people across different variant of sport activities :) worth to add as well Citrulline and Collagen
Ashwagangha is a bit more out there.
There is not much proof collagen does anything. Studies suggest it's just broken down just like most other proteins
@@flipper2gv Yes, I agree with that 👌
Zinc has been debunked.nonmsense
Test Dbol basic stufff 😂😂
Yeahhh Budyyyyy
Interesting. I already take 6/10 of the suggested. May try the Ashwagandha.
No SGF1000?
Recomending Red Bull and Monster is CRAZY😮
Why?
It wasn't a recommendation just stating where you can get caffeine from.
Not everyone likes coffee, which is madness 😂
Havent you seen these Red Bull videos???
Very good presentation. I'm a big believer in creatine....but...there are many people on forums stating it did cause hair problems for them.
😂 creatine have nothing to do with hair problem .... maybe they took Metanabol or any other Steroids instead 🤣
There is absolute no evidence for hair loss. And it has been studied a LOT! That's just an observation bias, because people think something may happen, so they will see their hair loss, which didn't change at all ( and is normal to some extent ) but now they react to every single hair falling off.
@@DSam-de1frNobody has done a hairloss study. The companies that make the stuff aren't going to because of the consequences of the wrong result. The people having problems aren't all steroid maniacs, they are people like you who said it doesn't cause problems.....then found out it did for them.
@@leerichy6489 So, first of all, anything can have side effects. Everyone is different, and body composition, genetics and chemestry can be different, so you can never say never.
Regarding hair loss, this has been rumored because there was one study claiming it raises DHT levels, a metabolite of testosterone, which can lead to hair loss. However, these people will need to be sensitive to DHT related hairloss which isn't the case for every person. The claimed increase in DHT levels are far less compared to supplementing with actual steroids. Additionally, there have been more than 10 studies since then showing no significant correlation between DHT increase and creatine intake. So yes, no real "hair loss" studies have been conducted, but there are over 700 studies conducted for creatine in general. Don't you think if it would be a major side effect, researchers would pick it up? So scientifically speaking it means: "the current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness." Human logically speaking: That evidence is as sure as I am sure you die when jumping from the 10th floor. But again who knows you might survive the jump. So based on this, yes some may get hair loss from creatine but they are isolated cases.
Source: search for creatine on PubMed and read through scientific papers.
Caffeine content doesn’t vary directly by coffee shop, although that is likely the case. Caffeine varies by bean due to where it was grown (higher altitude = lower caffeine) and roast level (typically if you weight your shots, darker roasts typically have more caffeine)
the coffee shop varies it by changing roast levels of each bean. You got it mixed up, dark roasts have less caffiene than light roasts.
I heard that caffeine went into a restaurant and ate all the food and then the restaurant had to shut down
I take 8,000 IDU of Vitamin D3 every day
Good luck with that.. heavy toll on your kidneys 😂
What's bone denthity?
You are third on this list ...
i am creatrine? awesome
What nonesense.
All of this shit maybe maybe will give u a 1% increase save ur money except for caffeine
Sounds like just another quack
Self aware, yet quack still.
7:13 - you mean gramm, not milligramm, right?
@durianrider
Why no L-citrullin malat or Arginin? It has also be shown to be effective in endurance sports?!
Several of these are ... not evidence based. But sure, use creatine and whey protein (and caffeine). Vitamin D or Omega-3 supplementation also isn't going to hurt. Sodium bicarb definitely works but the massive doses you need to improve sprint performance also cause diarrhea, so good luck with that.
Top sportsmen's careers are very short and they don't have time for research to provide the evidence. Also, don't underestimate the power of the placebo. Honestly, out of all those things he mentioned, I would happily throw out the protein powder. For a 70kg cyclist getting 80-120g of protein daily is not difficult at all, besides most recreational endurance athletes overconsume proteins and underconsume on fats and carbs. Then the soda bicarb. Beetroot juice shots are great for beginner-to intermediate level athletes too, to improve endurance and build vascularity, not so much for advanced ones.
Basically a Healthspan ad
As a primary powerlifter who also bikes/hikes/runs, this list is super legit. It really isn't cycling specific, but just athletic performance based across most sports. Only thing I would add is using electrolyte mix to hydrate instead of just water all the time. I personally use LMNT and it increases my stamina and prevents cramping on long rides/runs/hikes way better than water alone. Great video!
As an actual real asthmatkc i wouldn't recommend taking bothe salbutamol and pro-plus. I had quite a lot of palpitations on thwt combination when studying at Uni.
0:44 correct me if I'm wrong but I thought that sunscreen doesn't block uvb rays enough to prevent vitamin D synthesis. So it's still better to use sunscreen than risk skin cancer
Personally, I can only see a very, very small percentage of people even trying most of this (guessing that's why it's titled as it is, though Will's repeatedly telling people how to use them. Vast expense and faff, especially considering nobody watching this is really going to be considered as at a level where it's needed. As much as I'd love to be a lot better, this really isn't aimed at the common cyclist.
He's bang on the money with D, Zinc, Beta Alanine. These 3 have massively helped me (oh and magnesium twice a day)
This is also good. I’m gonna have to rewatch it like three or four times in order to process everything.😂
For faster recovery try BioAstin Hawaiian Astaxanthin. Made right here in Kona Hawai’i. 🤙🏽
Ashwaganda make me anxious too much.
This guy is legit, love hearing him talk
As someone who works for the manufacturer, was pleased to see Pro Plus pop up!
Less omega 6 instead of more omega 3 is healthier
I am 10 for 10 on that list. Bamm!!
Oh hi Giles
interesting. at my sports boarding school we were never allowed to have caffeine because they said it would cause damage to the heart if you are already under high stress when doing sports and then give additional stress increase.
Caffeine hurts performance. Nicotine is good though