The FIVE best cycling supplements to take AFTER WORKOUT: What they are, Doses, Effects and Contraindications
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The Five Best Supplements for Cycling to Take After Training: Technical Analysis of Composition, Dosage, Effects and Contraindications
Optimizing post-exercise recovery is a crucial aspect for cyclists who aim to improve performance and reduce the risk of overtraining. Nutritional supplementation can play a complementary role to a balanced diet in promoting muscle repair processes, restoring energy stores and reducing exercise-induced inflammation. This article analyzes, with a technical and impersonal approach, five supplements of potential benefit for cyclists to take in the post-workout phase, examining their composition, recommended dosage, expected physiological effects and possible contraindications.
1. Proteins (Whey, Casein, Soy):
Composition: Proteins are polymers of amino acids, essential for the synthesis and repair of muscle tissue damaged during exercise. Whey protein is characterized by a high content of essential amino acids and a rapid rate of absorption. Casein is slower to digest, providing a gradual release of amino acids. Soy protein is a plant-based alternative with a complete amino acid profile.
Post-Workout Dosage: Generally recommended is an intake of 0.25-0.3 grams of protein per kilogram of body weight (about 20-30 grams for a 70 kg individual). The ideal timing of intake is within the first hour after the end of training to maximize the anabolic response.
Expected Physiological Effects: Stimulation of muscle protein synthesis, repair of exercise-induced muscle micro-lesions, potential reduction of delayed onset muscle soreness (DOMS).
Contraindications and Precautions: Individuals with pre-existing kidney disease should consult a physician before increasing protein intake. Possible gastrointestinal disturbances (bloating, flatulence) in sensitive subjects, especially with high doses of whey protein due to lactose. Soy protein may be contraindicated in subjects with soy allergy.
2. Creatine Monohydrate:
Composition: Creatine is a non-protein compound naturally present in skeletal muscle. Supplementation with creatine monohydrate increases intramuscular phosphocreatine reserves, a crucial energy substrate for short and intense efforts.
Post-Workout Dosage: A maintenance dose of 3-5 grams per day is generally sufficient to maintain high muscle creatine concentrations. Post-workout intake can theoretically promote muscle absorption in synergy with increased post-exercise insulin sensitivity.
Expected Physiological Effects: Increased muscle strength and power, improved performance in high intensity, short-duration exercises (sprints, sprints), potential for long-term increase in lean muscle mass (indirect, related to the ability to sustain more intense workouts).
Contraindications and Precautions: Generally considered safe for healthy individuals at recommended doses. Possible transient increase in body weight due to intramuscular water retention. Rare cases of gastrointestinal disturbances. Individuals with pre-existing kidney disease should consult a physician.
3. Carbohydrates (Maltodextrin, Dextrose):
Composition: Carbohydrates are the main source of energy for endurance exercise. Maltodextrin and dextrose are high glycemic index carbohydrates, characterized by a rapid rate of absorption and the ability to quickly replenish muscle and liver glycogen stores depleted during training.
Post-Workout Dosage: The recommended amount varies based on the intensity and duration of the workout, generally ranging from 1.0 to 1.2 grams per kilogram of body weight in the first 4 hours post-exercise, especially in the case of prolonged and intense workouts or competitions.
Expected Physiological Effects: Rapid replenishment of muscle and liver glycogen stores, improved energy recovery, potential reduction of the sensation of fatigue.
Contraindications and Precautions: Individuals with diabetes or insulin resistance should carefully monitor their blood sugar and consult a physician before consuming large amounts of high glycemic index carbohydrates. Excessive intake may lead to blood sugar spikes and subsequent reactive hypoglycemia, as well as potential gastrointestinal disturbances.
4. Electrolytes (Sodium, Potassium, Magnesium, Calcium):
Composition: Electrolytes are minerals that play a crucial role in the regulation of water balance, muscle contraction and nerve transmission. Sweating during exercise, especially in high temperature and humidity, can lead to significant electrolyte loss.
Post-Workout Dosage: Replacement should be based on individual estimates of losses, which are influenced by factors such as duration and intensity of exercise, ambient temperature, and genetics. Sports drinks containing a mix of electrolytes may be helpful. Alternatively, specific supplements may be taken following the manufacturer's or a nutrition professional's instructions.
Expected Physiological Effects: Restoration of electrolyte balance, prevention of dehydration and its consequences (muscle cramps, fatigue), support of normal muscle and nerve function.
Contraindications and Precautions: Individuals with pre-existing kidney or heart disease should pay attention to their electrolyte intake, especially sodium and potassium. Excessive intake may lead to electrolyte imbalances with potential adverse effects.
5. Beta-Alanine:
Composition: Beta-alanine is a non-essential amino acid precursor of carnosine, a dipeptide present in skeletal muscle that acts as an intracellular buffer, helping to neutralize the accumulation of hydrogen ions (H+) during intense exercise, delaying the onset of muscle fatigue.
Post-Workout Dosage: The typical dosage is 4-6 grams per day, divided into several doses to minimize the potential side effect of paresthesia (tingling sensation). Post-workout intake contributes to reaching the recommended daily dose.
Expected Physiological Effects: Increased concentration of muscle carnosine over time (requires chronic supplementation), improved performance in high intensity exercises lasting between 1 and 4 minutes, potential increase in muscle work capacity.
Contraindications and Precautions: The most common side effect is paresthesia, generally transient and dose-dependent. No significant pharmacological interactions are known at the recommended doses, however it is always advisable to consult a doctor in case of concomitant intake of drugs.
Concluding Considerations:
Post-workout supplementation in cycling must be considered as a complementary element to a global and personalized nutritional strategy. The choice of supplements, dosage and timing of intake should be modulated according to the specific needs of the athlete, the type of training performed, the intensity and duration, as well as individual characteristics and any pre-existing medical conditions. It is strongly recommended to consult a sports nutrition professional or a doctor for an individual evaluation and to receive specific and evidence-based indications. The indiscriminate and uninformed use of supplements can not only be ineffective, but also potentially harmful to health.
Before taking them, consult your doctor and ask for his authorization to take them.