Moderator: Moderator Team
Whem i raced mtb a year ago i took vitamin suplements because everybody told me to do so. Does it really help? Or is it for not getting sick because of low fat?
And What do you think are the best. Just the normal one's that you can buy everywhere or do we need some specialized vitamin complex?
'Tape was made to wrap your GF's gifts, NOT hold a freakin tire on.'
The key to taking over-the-counter multi vitamins is to take two a day (one morning and one evening). Those regular store bought pills are designed for people that are much less active than we are. If your training and racing alot, you need twice the intake to get the benefit.
In most solid form vitamins, you only get a fraction of absorbsion of the actual material. So when you take into account your activity level and the fact you only get something like 50% of the vitamin absorbed into your system, you need twice as much as the regular guy.
The more expensive vitamins claim a higher absorbtion rate than cheaper versions. I follow the rule of go with what you can afford and double the reccomended intake (one morning and one evening). If you have the money to burn you can buy the really pricy stuff, but the bottom line is you still won't absorb 100% of what they have listed so you still need to take double the reccomended dose.
As an example take the following in training and race season:
1. Two multivitamins each day (one morning and one evening)
2. Two Vitamin C tabs (extra vitamin C can't hurt you) each day (morning/evening)
3. One Vitamine E cap per day (helps with recovery & is a good anti-oxident)
4. One glucosamine pill per day (helps with some knee problems I have from running)
Hope this helps.
better to spend the money on a sallad(or new stuff to your bike) each day and tastier than pills
and do remember that some vitamins is toxic when you overdose them
and one more tip STAY AWAY from anti-oxidants (Q10 etc..) they slow down the muscle building so you get less from training than your suposed to
For lunch usually some kind of pasta and more water or a Coke.
Afternoon snack maybe another piece of fruit or a couple of granola bars.
Diner some kind of chicken usually or pizza twice a week.I have chinese chicken fried rice and chicken balls once a week.
Some more cereal or fruit and more water later that night.I don't eat ANY vegetables besides lettuce.
What should I change?
Pasta is fine for lunch, but a white sauce has a much higher fat content than a tomarto sauce, salad sandwiches are a good option.
In the afternoon the fruit is good, granola bars are high GI (have lots of raw sugar)and not prefered.
The Chinesse and pizza are faily high fat options, foods from further south in asia (ie thai) tend to be lower fat, if you are eating out/ takeaway.
To get a full selection of vitamins and fibre it is reccomended you eat 15 different fruits and vegatables a day, and fish is the prefered meat source.
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