STRENGTH AND ENDURANCE SUPPLEMENTS

ANY OPINIONS ON WHAT SUPPLEMENTS WORK THE BEST? I'VE HEARD EVERYTHING FROM BANANAS TO NO-XPLODE.

Submitted by GEZA on Thu, 08/17/2006 - 11:39am



All I gotta say is Double caffienated tangerine power gels baby. Those'll get you outta the hard times.


#1 Thu, 08/17/2006 - 1:30pm


Today, as athletes we are responsible for everything we put in our bodies.

The World Anti-Doping Agency (WADA) code leaves no grey area for "I didn't know what I was taking", so we need to be extra vigilant with supplements. Personally, I suspect any "miracle" supplement for banned substances.

A 2002 IOC report suggested that up to 26% of retail supplements from some countries contained substances that would cause a positive doping control test.

[quote]"The IOC said in its report that 94 of the supplements analyzed revealed unlabelled substances that would mean a positive drug test, including precursors of nandrolone, the steroid that has led to the disgrace of a number of track and field athletes, such as German distance runner Dieter Baumann and 1992 Olympic 100-metre champion Linford Christie of Britain.

Another 66 supplements yielded inconclusive results for banned substances that were similarly unlabelled.

The Netherlands seemed to have the most lax industry, with 26 per cent of 31 products revealing banned substances, followed by Austria, with five positives in 22 tests. Of the 240 American products, 45 came up positive."[/quote]

Remember that there are no such things as miracles in sports nutrition. The only miracles are that we sports consumers we so gullible and easily conned by marketing hype, and that unscrupulous manufacturers and vendors don't get punished like the poor athletes who get slapped with a 2 year suspension and "cheat" label.

So if you're not sure check the ingredients. If you don't recognize something check it on the Global Drug Information Database (DID) that will tell you if the ingredient is banned in sport. The site is specific for products sold in Canada and the UK, but many will apply internationally.

That being said, I use and recommend Acclerade as my rehydration/energy drink and Endurox R4 for recovery. I also use Accelerade carbohydrate-protein gels. That and a balanced diet consisting of lots of fresh fruit and vegetables!


#2 Fri, 08/18/2006 - 7:11am


I've been taking two supplements for years but have yet to see the benefits from them. I take a good dose of Copenhagen before I start a paddle and use a "few" doses of Sierra Nevad Pale Ale for the recovery process. I'm afraid though that someday they will come out with a test that would ban these substances from recreational paddling, at which point I may have to switch to Coors Light!


#3 Fri, 08/18/2006 - 7:27am


It's a secret. If I told you, I'd have to kill you...or worse yet, break your paddle.

I started off with Endurox until I found out that Endurox was a recovery drink, then switched to Accelerade. They are actually very similar in make-up. Both supplements have protein which aids in reducing muscle fatigue and speeding up recovery. Cytomax lacks the protein but is a well accepted alternative.

I used Accelerade for a number of years before switching to Cytomax because Accelerade and Endurox have a tendency of foaming up due to the protein. . At times, the foaming action made my stomach feel like I swallowed air. On rough days, I couldn't tell whether I had hurl because I was getting sea sick or just burp. I finally switched to Cytomax and the problem disappeared.

I usually drink the supplements throughout a race and approximately one hour from the finish, crank down a double caffeine power gel. The effects from the double caffeine are quite noticeable during a race---nonstop chatter, headstands and iako walking.


#4 Fri, 08/18/2006 - 9:17am


JH,no way...you don't dip "snoose" for paddling!!!---??? do you? how long does a can last you? good luck with da mout cancer! where you live? Can I have your canoes after your last chemo treatment?


#5 Fri, 08/18/2006 - 10:02am


Much MAHALOS for the input guys. As PADDLERS I think we all strive to live healthy lifestyles and it makes no sense to put a bunch of harmful products into our bodys before we do what we love (paddling, enjoying the ocean and our beautiful surroundings) However I feel I speak for the majority when I say training sessions are SHORT and RARE due to family and work and it can be frustrating trying to get the most out of our precious time in the water...

If anyone would like to share a routine they may have established along with any intergraded supplements of choice wether it be PROTEIN POWDER, POWER GELS, OR JUST A HANDFUL OF BANANAS. I'am sure it will be extremely beneficial for those of us who may have no plan of attack.


#6 Fri, 08/18/2006 - 10:53am


Here's the basic guideline for an endurance training: 3 stages preworkout, during, and post. Generally you want to hydrate before your workout, as snafblat said, whether its gatorade, accelerade, cytomax whatever plus get some carbos into your body. Recent reserach is showing that a small amount of protein is also beneficial to performance.

During workout it is suggested that you continue the hydration and carbos like a powergel. You want something thats quick and easy to digest. Again the caffienated powergels are awesome.

After your workout you'll want to get some protein into you within 30 minutes. Thats prime protein synthesis (muscle building and repair) time.

Bascially the worst thing you can do after a workout is drink beer, even though we all do it. Beer has been shown to inhibit protein synthesis.

Ok I've said too much.


#7 Mon, 08/21/2006 - 11:54am


Are there powergels that DON'T have caffeine (or other stimulants like ginseng) that anyone has tried and recommends? I don't like the heart palpitations...


#8 Mon, 08/21/2006 - 1:50pm


Yeah there are non-caffienated ones. The caramel ones are pretty good.


#9 Mon, 08/21/2006 - 3:19pm


Good feedback everyone.

One correction, the post exercise carbohydrate loading window is closer to 2 hours long.

During this time muscles will resynthesize glycogen (the stored form of carbohydrate in muscles) at higher than normal rates. However, it is important that the carbohydrate is injested in small portions over that 2 hours to avoid a build up of blood glucose levels and then the excess going into the fat reserves for "long term storage".

Small portions are the equivalent of half to a quarter bagel/power bar every 15 minutes depeinding on your size; 1/4 if you're smaller, 1/2 if you're bigger.

The hard part is not eatign everythign that isn't nailed down after a long paddle. If you eat well while training you'll be able to show some self restraint when you hit the beach and start driving home. I store a few powr bars in the car for such occasions.


#10 Tue, 08/22/2006 - 6:47am


Swami - I don't actually chew tobacco while paddling, it would get my boat all messy! Also, sorry, I have others already on the list for my boats!


#11 Wed, 08/23/2006 - 12:28pm


You should look into a product called CARBO-PRO. It can be purchased online or through specialty sports/triathlon stores. Check out this link:
http://www.nvo.com/sportquestdir/carboproinformation/
This is pure glucose polymers extracted from grains - no sugar or artificial sweetners, no color added, no preservatives, no junk, just pure complex carbs. Because it is flavor-less, you can mix it in with other endurance drinks or in plain water. I like to use half CARBO-PRO half ACCELERADE and that way I get a small amount of protein to help with recovery.
I've turned quite a few paddlers on to this product and they all love it.
Check it out and good luck!


#12 Wed, 08/23/2006 - 3:56pm


I just read about a program to help athletes avoid dodgy supplements.

NSF International is a not-for-profit, non-governmental organization that is a leader in standards development, product certification, education, and risk-management for public health and safety.

Of interest to athletes is their NSF Certified for Sport sport supplement data base that lists approved products. The Canadian Centre for Ethics in Sport, Major League Baseball and the Major League Baseball Players Association all recognize the NSF.

So if you're interested in what supplements you put in your body, check out their program. Although only 2 companies have certified their product to date!

Alan

NOTE all carbohydrates are essentialy sugars. Simple or short chain carbohydrates (i.e. table sugar), together with moderate to long chain carbohydrates make up the complex carbohydrates found in many energy drinks. Sugars are not bad; sugars are what keep your alive; your brain thinking and your muscles working.

Too much sugar with not enough nutrients or exercise is very bad.


#13 Thu, 08/24/2006 - 7:33am


Regarding the post-training window, it is absolutely critical that you consume a combination of cabohydrate and protein IMMEDIATELY post-workout. This is important for 3 reasons: 1) you expedite muscle glycogen repletion, 2) you enhance muscle protein synthesis, 3) you replenish fluids and electrolytes. If body composition is an issue, I'd titrate the ratio of carbs to protein (in favor of protein). If body composition is not an issue, then don't worry about the high-glycemic carbs. There is good research done by Dr. John Ivy and Dr. Mike Saunders on this.
Aloha,
J Antonio PhD
www.joseantoniophd.com


#14 Fri, 08/25/2006 - 2:37am


I've actually read, and I forget where, that chocolate milk is the best combination of carbs and protein for a post workout drink. The study compared it to gatorade, powerade, etc. Has anyone else read this? I definitely like the idea!


#15 Fri, 08/25/2006 - 7:07am


Yeah, read about the chocolate milk recently, but been drinking it after workouts for years. It's been used by Eastern European athletes for a long time now. Chocolate milk, honey, apples, bananas, whole grain breads, coffee... Simple, available everywhere, cheap, natural. No additives, if you get good stuff.

Comparing one packet of AccelGel to a table spoon of honey:

AccelGel - 20g carbs total (10g sugar, 10g aren't listed), 5 g protein, caffeine - 90 calories
Table spoon of honey - 17.3g carbs total (17.2 sugar, two kinds, simple and complex), almost no protein and no caffeine. If protein and caffeine additional supplementation is needed, real peanut butter fits the bill nicely and mixes with honey easily, or a little bit of whey protein powder. 64 calories total, with added pb or protein maybe 100.

Ingredients in AccelGel:
"Water, Maltodextrin, High Fructose Corn Syrup, Whey Protein Concentrate, Trehalose (Ascendâ„¢), Cocoa Powder, Sodium Chloride, Monopotassium Phosphate, Ascorbic Acid, Vitamin E Acetate, Caffeine, Potassium Sorbate, Sodium Benzoate, Polysorbate 80. "

From http://en.wikipedia.org/wiki/Sodium_benzoate
"In combination with ascorbic acid (vitamin C, E300), sodium and potassium benzoate may form benzene, a known carcinogen. "

Ingredients in honey:
"41 % fruit sugar, 35 % grape sugar, 17 % water, 2 % sucrose and small amounts of minerals and amino acids. Nearly all of the trace elements that the human body needs."

Cost? AccelGel is what, a dollar or so a packet? Table spoon of honey, and I get really good stuff from small farms, is maybe 5-10 cents?


#16 Fri, 08/25/2006 - 9:03am


That's a lot of good info gang!! I'll have to agree that pretty much a balanced meal after a long workout is the best--just because your body is already looking for nutrients to replenish stores already used up during the activity.....

The best thing is to get our supplements as naturally as possible. Remember that nothing can replace good training and healthy eating. If you need a starting point as far as supps go, you should start off with a good mult-vitamin and meal replacement drinks and go from there. Keep training hard gang!!!!


#17 Fri, 08/25/2006 - 2:25pm


i remember reading the chocolate milk thing-- and i think (if it's the same study) that the study used a ridiculously small amount of people and that it's been discredited since then. I'm pretty sure i heard that-- but that was kind of awile ago, so maybe there has been more recent "chocolate milk" studies. The main thing with it was that the milk had protein and the chocolate carbs-- so it worked out well against what they were comparing it against. I've never been too into protein shakes or anything like that (mostly because it's a pain to wash out my nalgene bottle after mixing in the protein)-- though i do always make sure i have something to eat after i paddle (i've gotten pretty neurotic about it.. i have to eat within the hour after i paddle)-- it usually ends up being a clif bar because they're compact and i can fit a couple of boxes of them in my car. They've also got protein and carbs (10 grams of protein and 40 grams of carbs.. i think, somewhere around there) which is comparable to most recovery drinks. Go buy them from amazon.com-- $22 for a box of 24... buy two boxes and you get free shipping... woohoo.


#18 Fri, 08/25/2006 - 10:36pm


Can someone comment ohn how/if creatine should be used in conjunction with a paddling regimine. Does it actually work? Is it an effective supplement to help with strength AND recovery?


#19 Sat, 08/26/2006 - 9:34am


Here's a link that, while it's about running, talks about a creatine study with paddlers.
http://www.pponline.co.uk/encyc/0864.htm


#20 Tue, 08/29/2006 - 8:52am


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