A healthy diet is always the first option.
Healthy foods provide many substances including vitamins/minerals to keep us strong and healthy. You can’t just eat an orange or pop in a vitamin pill and expect one quick burst of vit C to prevent a cold and boost the immune system for example. Also, it’s best for some vitamins and minerals to come from our foods rather than pill form.
A balanced diet is the key to a healthy and performing body. Competitive sport is a very demanding on the body meaning that sometimes a healthy diet isn't good enough.
WHAT ARE SUPPLEMENTS ?
There is no single definition. I like to describe them as a purposely ingested substance in addition to a healthy diet with the aim of achieving specific health and / or performance benefits.
Functional foods
Vitamins & minerals
Formulated/Sports food
Liquid meal, gel bars, isotonic drinks...
Single nutrients
Carbohydrates, Protein powder
Multi ingredients products
Multivitamins complex
WHAT IS FOOD ?
A substance consisting essentially of protein, carbohydrate, fat, and other nutrients used in the body of an organism to sustain growth and vital processes and to furnish energy. Important attention needs to be shown regarding the choice of food we eat. A balance needs to be food between:
Fats ( 20to 35%)
Carbohydrates ( 45 to 60 %)
Protein ( 10 to 35 %)
Fibre ( included in wholegrain carbs around 25 to 30 g /day)
Vitamins & minerals ( trace)
Water ( 1.5 to 5L )
WHEN ARE SUPPLEMENTS NECESARRY ?
Food supplements are intended to correct nutritional deficiencies, maintain an adequate intake of certain nutrients, or to support specific physiological functions. As competitive sport is very demanding on the body sometimes a healthy diet isn't good enough to help muscle recovery, protect the immune & digestive system as well as maintaining sufficient energy levels.
SUPPLEMENTS FOR CYCLISTS
DAILY
Recommended Product:
Multivitamins A-Z
Magnesium
Vitamin D
Vitamin C ( prefer natural sources like acerola)
BEFORE HARD AND LONG TRAINING
Recommended Product:
Amino acids BCAA 1000mg (500mg L-Leucine, 250mg L-Isoleucine, 250mg L-Valine)
Glutamine (4 weeks on – 4 weeks off) 1gr
Guarana (twice a week) 4gr
BEFORE RACES
Recommended Product:
Sodium Bicarbonate (In hot days and if you suffer from cramps) 200-300mg per kg
Caffeine (any source )
AFTER RACES/ HARD AND LONG TRAINING
Recommended Product:
Whey Protein 25-30g
L-Leucine 4g
Amino acids BCAA 1000mg (500mg L-Leucine, 250mg L-Isoleucine, 250mg L-Valine)
Electrolytes ( potassium, chloride, calcium, magnesium, sodium)
By Marine Lenehan
Sports Dietician, Cyclist & more
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