FLvector

Sorry, was busy purelling my keyboard Notice that my post included a link to performance related research.

BTW, I recently read an article about recovery after training, where NSAIDs taken after exercise may slow the healing of muscles, tissue, ligaments, bones. Here's the link if interested; 5 Ways Runners Get Recovery Wrong

datlas 

Nice link. There are studies on coffee/caffeine and also on Tylenol. Not sure if studies on combo but I suspect benefits are additive.

big chainring 

Hostess pie and a Coke at the 30 mile mark will get you going.

Maelochs

Hey, I am only half as morbidly obese today as I was a year ago. I guess I need some carbon wheels or something ....

I think the Tylenol works as an anti-inflamatory and an analgesic--it might help dull some pain, but I don't see where it would help with the pain of continued extreme stress, such as gasping for breath while cells died from lactic acid buildup and still you were struggling to push harder to not get dropped ... different kind of pain... coffee is great, unless you have some heart-rate issues, in which case a little too much coffee can hurt performance.

Carbonfiberboy 

I put the Hostess pie off until 200k. A pie and coke is 600 calories+. After, I don't need to eat again for 45 minutes or so.

This beetroot business is interesting to me. So it's 500ml of beetroot juice or eat 1/2 kg of raw beets before a ride. Somehow I don't think I'm going to do either of those. Potassium nitrate caps probably do the same thing, cheaper, easier. Interesting that almost all of the studies were done with the juice.

Agree that NSAIDs are contraindicated for post-ride pain. Beer is better. I'll take ibuprofen if my back gets so bad I couldn't continue. Only had to do that once. Never tried Tylenol.

Lazyass

Cytomax works really well. I used it for years and still get it every now and then, but the only time I really have a need for it is on long century rides or when it's the middle of summer hot. It's the only kind of supplement I spend my money on. I see people blowing their money on stuff to use on a regular 40 mile club ride or something and wonder why.

Maelochs

Regarding NSAIDs I have also read that anti-oxidant fruits (berries and such) are contra-indicated after a workout for the same reason, sort of they work against the rebuilding by lessening the body's perceived damage, I guess. I used to do blueberry/banana smoothies all the time but .... oh, well.

Whoops, I see they covered that in the linked article. I should have read it first.

KonaRider125

You mentioned the First Endurance Optygen supplement, I've taken it for the past 9 months and it absolutely works. Its main ingredient is the adaptogenic herb rhodiola, which basically helps the body adapt to stress. I notice a big difference when I take optygen in my ability to go harder for longer.

You can buy rhodiola capsules for cheaper, you could try taking it for a couple months to see if it makes a difference for you.

99Klein 

Cliff Bloks with caffeine work well for me. I tried sportlegs with no luck.

BlazingPedals

I hear that Spanish beef works wonders.

Creatine - you get all you can use if you eat meat.
Sports Legs - minimal if any results for me.
Beta Alanine - no benefit for me.

The only think I ever tried that worked was some stuff from GNC -- strength builder or something like that. It was good for week-long tours; about an hour after taking it, the soreness from the previous day's ride disappeared. It probably contained something illegal for competitions, because they subsequently changed the formula. The new stuff is nothing but Maltodextrin, which is dirt cheap if you get away from the supplement store.

Your best bet is to build endurance and capacity with lots of miles, even when you're sore. Pay now or pay later. It's not fun, but it works.

Maelochs

Dude, this is America. We want, we deserve, and we will get Magic Pills to solve every problem .... I hear Placebo is a good brand.

fstshrk

I take magnesium. I used to get a lot cramps and ever since I started taking about 800mg magnesium a day, I don't get any.
American diet is very deficient in magnesium and very high in salt which is a lethal combination.

Note, you have to build up to 800mg magnesium a day. If you do it from day one, you will probably get very loose stools. I know TMI.

nedb7

Creatine is not an endurance supplement. Only for short burst of energy.

sshakari

The only thing that works for dehydration, cramps, headaches etc is electrolytes.

canklecat

Regarding creatine, more recent studies indicate there's no harm and some help from taking larger doses. I eat red meat a few times a week, so technically I get enough creatine. But my harder workout rides and runs go better when I take extra creatine. I usually add some to a water bottle along with electrolytes to sip from during a ride. The other bottle is usually plain water. Sure feels like it helps with quicker recovery on our roller coaster terrain with many short, steep sprint-climbs.

I get enough beta alanine, etc, from my usual whey protein powder supplement, so I haven't noticed any benefit from added beta alanine.

However I do add a bit of powdered niacin (from Bulk Supplements), since my whey powder and other drink supplements don't contain extra niacin. At first the niacin causes skin flushing and mild stinging, but that effect declines after I take it consistently over time.

Ditto, caffeine. That's a well documented performance enhancer.

Anything for pain relief that doesn't make me drowsy is good. I have prescription muscle relaxers for pain from old injuries, but cannot function the next day, so I rarely use those. I doubt analgesics actually affect our muscles and nerves like Popeye on spinach. But it helps when I don't feel nagging chronic pain from injuries during a ride or run (the worst is neck pain from permanent damage to my C1-C2, when I was hit by a car in 2001, and again in 2018... different cars and drivers, tho', so... count my blessings, I guess). So I often add a little kratom (usually green vein, sometimes white) to my morning potion of cold coffee, whey protein powder, chocolate milk, etc. It's a mild analgesic with a mild stimulant effect comparable to coffee and ibuprofen. But I can't take NSAIDs too often -- ibuprofen, even aspirin, aggravate my auto-immune disorder and cause flareups of psoriatic arthritis and skin psoriasis. Occasionally I'll take one acetaminophen before and/or after a workout. Ditto, CBD, although usually after a workout. CBD makes me feel relaxed so it's not a PED for me. I'm usually slower if I take it before a workout.

I've read those studies claiming to associate the use of over the counter analgesics like acetaminophen with more risky, even reckless, behaviors with athletes. Those conclusions seem fishy. I don't see any evidence that non-opiate analgesics affect the human brain that way. But if we aren't feeling significant pain, sure, we might push ourselves a little harder. Pain can put the brakes on physical and mental performance with even the toughest athlete, so naturally pain relief will enable us to push a little harder. It might also tempt us to push hard enough to worsen injuries and hinder healing.

Magnesium lactate seems to relieve my post-workout cramps, especially leg and foot spasms that sometimes hit while I'm sleeping. Other magnesium forms help me a bit but not as much as mag lactate.

Beta ecdysterone seems to help. It comes from some leafy greens like spinach, although the most concentrated form comes from the roots of some otherwise non-edible plants in China. And it's found in the exoskeletons of some shellfish and insects. Some studies indicate it may be effective enough that some sports organizations are considering whether it should be added to the banned or controlled list. I've bought it from a couple of vendors and, like any plant based material, quality varies from batch to batch. For the past couple of years I've taken it for 4-6 weeks at a time, then take a few weeks to a month off, just to gather enough data from my bike rides and runs to see if there's any consistent difference. It does seem to help me, but that may also be a placebo effect. Google around for more info (mostly anecdotes, although there are a couple of preliminary studies on PubMed).

I've also tried kava and ashwaganda. I don't notice much, if any, effect. I doubt I'll use ashwaganda again after this batch is gone, since it didn't do much and might interfere with routine blood tests to check my thyroid level (I have to take thyroid supplements).

MAK

When it's hot ii carry one bottle of plain water and a bottle of water with a dissolved NUUN tablet for electrolyte replenishment. Extra tablets for refills on long rides. Works for me.

indyfabz

And for quoting 6 year old posts?

bblair

After extensive personal research, I have concluded that the proper hydration supplement is one with high IBU's, although there is some personal preference to be considered. Preferably locally sourced, especially when on an out of state ride, as the preparation will have unique qualities specific to the environment.

nedb7

Obviously still an issue 6 yrs later when 6 people respond to it in the last 24 hours.

Larry Lem 1

Not sure if this of help, but to prevent cramping after xx hours of climbing, SportLegs, Hammer Endurolytes, other brand salt tablets, bananas, pickle juice, or more water throughout the ride did nothing for me. The only way I've found to prevent cramping is more training at the durations where cramping would normally occur.

bbattle

+1.

sayn3ver

Didn't read through every reply. I'm sure some others have already mentioned some of these.

1) proper hydration prior to riding. Are you getting enough water during the day and at night?

2) foam roller. These are great post workouts. I love how they feel on my IT bands, hamstrings, calves, etc. I dunno if I buy into any "releasing chemicals/lactic acid" by rolling but certainly feels good.

3) like many others have said, a multi vitamin is the only thing I take as my diet isn't perfect. It's a cheap and relatively harmless addition if you are like me and don't always have the time to eat a wide variety of fresh/raw vegetables and fruits. For the healthy eaters it's probably a waste of money but like I said it's a cheap and simple addition.
E