Supplements

For big events, or smashing it up the hills, supplements could give you the edge

Supplements are the subject of much discussion, but which ones are actually worth taking? Here, we take a look at the main categories of performance-enhancing health/ recovery supplements.

PERFORMANCE

CREATINE – Whether you’re doing offseason gym work, peak power training or track cycling, all would benefit from creatine. The topic of hot debate within cycling, it will improve your 10 second power output and recovery between efforts and sessions. But if you’re doing lots of climbing, the potential of added water retention may outweigh the benefits. Take 5g a day to get the effects.

BETA-ALANINE – Shown to improve performance in the 1-4 min effort range, betaalanine is perfect for hill climb season and those punchier efforts you might be putting out. Takes a while to load the system (4-6) weeks but once in, it will be there for 10 weeks or so. Can make you feel a bit tingly after taking, though. 3-6g a day, best divided into 1.5-3g servings with a meal to avoid those tingles.

CAFFEINE – Massively proven to improve endurance performance and reduce perceived effort and pain. But your average cup of joe probably isn’t enough. At least 3mg/kg/bw is needed to improve performance and takes 60 minutes to peak in the blood. Be aware of any conditions you may have and steadily increase your intake. If you go from no caffeine to 3mg/ kg/bw you may know about it.

HEALTH

OMEGA-3 – An essential fatty acid we can only get from outside sources and is needed for everyday health. Proven to reduce inflammation and aid in recovery. Around 500mg of EPA and DHA a day will help with your daily needs. Having oily fish, such as salmon, is ideal for your daily intake.

VITAMIN D3 – Shown to help with bone density and formation, it also aids in immunity over the winter period or if you get minimal sunlight exposure. 1000iU a day or 25ug has been suggested if your blood test results come back lower than <75 nmol/L.

Will Girling, MSc, sports and performance nutritionist; willgirling.com