On a bike, whatever the type of effort accomplished during training: endurance, strength or velocity, the body undergoes the same phenomena. After a race, your glycogen reserves have decreased, your muscle fibers, your joints and your cardiovascular system have been put to the test, you have lost minerals through sweating.

In cycling, whether you are a climber, sprinter, roller or puncher, your recovery is therefore essential to progress. Here is a supplement program adapted to maintain regular performance on your bike.

The fundamental supplements

Multivitamins: Taking a multivitamin supplement every day helps protect against deficiencies and protect immune cells from attacks by free radicals which proliferate during physical exercise. The Crossfit athlete particularly needs vitamins to promote good muscle recovery after training. In addition, a good intake of vitamins limits the appearance of nocturnal cramps (1-2).

Multiminerals: Sweating by the Crossfit athlete during a workout results in the loss of minerals. In this context, daily consumption of a multimineral helps avoid deficiencies and limit inflammation and muscle damage, in particular thanks to zinc and selenium (3).

Omega 3: Crossfit is an activity beneficial for general health, but it puts a strain on the cardiovascular system. Taking omega-3 daily makes blood circulation smoother and helps lower blood pressure (4). They also help reduce muscle pain and improve recovery (5,6).

BCAA 4.1.1: Intense Crossfit workouts cause amino acid losses. In this context, BCAA integration promotes muscle recovery (thanks to improved protein synthesis). With a minimum dose of 5 g of BCAA taken before training, the level of soreness decreases and they decrease more quickly (7).

Collagen Type 1: integration with collagen is very important for an athlete who trains regularly. Indeed, collagen allows better lubrication of the tendons (8) and better prevention of injuries linked to intense and frequent efforts (acute pain, tendon pain, knee problems).

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supplements for training

Organic oats

A Crossfit session is very stressful for the body and the body. This results in a drop in glycogen stores. This is why the Crossfit athlete must include quality carbohydrates to properly prepare for his training and promote good recovery after the session by compensating for the drop in glycogen levels caused by exercise (9,10). We recommend a carbohydrate like oats because it helps resist the drop in energy and contributes to better recovery after exercise.

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Cluster Dextrin

Cluster Dextrin is a carbohydrate particularly suitable for pre and intra training. It provides the body with energy that can be quickly used by the muscles thanks to optimal absorption and assimilation. In addition, this carbohydrate has the great advantage of being very easily digested and not weighing on the stomach (11).

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ZMP

An intense Crossfit session puts a strain on even the nervous system. The latter regenerates at night during sleep. However, most athletes do not sleep well due to nervous tension caused by training. In this context, we recommend an integration in zinc and magnesium. Indeed, these minerals in the form of pidolates jointly provide relaxing effects. This allows the athlete to have better muscular and nervous relaxation (12). ZMP is a supplement that combines magnesium and zinc pidolates to improve nerve and neural recovery.

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Mix Focus

The focus mix contains green caffeine and citicoline. This mix is ​​recommended to maintain good concentration during a Crossfit session. The focus mix also contains astaxanthin. This powerful antioxidant promotes resistance performance through improved lipid metabolism, leading to increased aerobic performance (13). The focus mix allows you to feel less effort during training thanks to the caffeine. In addition, the citicoline in the focus mix allows you to maintain the same level of muscle strength during the session. In fact, citicoline is a precursor to acetylcholine, a very important neurotransmitter for muscles and the brain because it controls the force of contraction. Intense training depletes acetylcholine stores and gradually causes muscle strength to lose.

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Diet Protein Blend

A demanding discipline like Crossfit requires adequate protein integration. Indeed, it helps develop the physique and promote sporting progress. Protein integration after the session stimulates protein synthesis allowing better muscle repair, while facilitating the recovery of muscle glycogen. The Diet Blend is a blend specifically designed to optimize definition and recovery post-workout. The latter contains a high and truly effective dosage of L-carnitine to maximize fat oxidation during the session and also afterwards. The taurine and glutamine mixture enhances the effectiveness of carnitine. Enriched with fiber, Diet Blend provides energy while acting as an appetite suppressant.

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(1) Left E. Vitamin and mineral supplementation and neuromuscular recovery after a running race. MedSci Sports Exercise 2006 Dec;38(12):2110-7.

(2) Chan-P. Randomized, double-blind, placebo-controlled study of the safety and efficacy of vitamin B complex in the treatment of nocturnal leg cramps in elderly patients with hypertension. J Clin Pharmacol. 1998. 38: p. 1151.

(3) Kara, E.; Ozal, M.; Gunay, M.;Kilic, M.; Baltaci, A.K.; Mogulkoc, R. Effects of exercise and zincsupplementation on cytokine release in young wrestlers. Biol Trace Elem Res2011, 143, 1435-1440, doi:10.1007/s12011-011-9005-1.

(4) Buckley JD. DHA-rich fish oil lowers heart rate during submaximal exercise in elite Australian Rules footballers. J Sci Med Sports. 2009 Jul;12(4):503-7.

(5) Tartibian B. Omega-3 Fatty Acids Supplementation Attenuates Inflammatory Markers After Eccentric Exercise in Untrained Men. Clinical Journal of SportMedicine 2011 21(2) p: 131-137

(6) Poprzecki S. Modification of blood antioxidant status and lipid profile in response to high-intensity endurance exercise after low doses of omega-3 polyunsaturated fatty acids supplementation in healthy volunteers. Int JFood Sci Nutr. 2009;60 Suppl 2:67-79.

(7) 2013 Dec;17(4):169-80. doi: 10.5717/jenb.2013.17.4.169. Epub 2013 Nov 28. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. Dong-Hee Kim 1, Seok-Hwan Kim 1, Woo-Seok Jeong 1, Ha-Yan Lee 2

(8) OesserS. Oral Administration of 14C Labeled Gelatin Hydrolysate Leads to an Accumulation of Radioactivity in Cartilage of Mice (C57/BL). J.Nutr. October1, 1999 vol. 129 no. 10 1891-1895

(9) Kirwan JP. Effects of moderate and high glycemic index meals on metabolism and exercise performance. Metabolism. 2001 Jul;50(7):849-55.

(10) Kirwan JP. A moderate glycemic meal before endurance exercise can enhance performance. J Appl Physiol. 1998 Jan;84(1):53-9.

(11) Biosci Biotechnol Biochem, 63: 2045-2052, 1999

(12) Teste JF. [Psychopharmacological properties of three magnesium salts: pidolate, lactate and aspartate]. Ann Pharm Fr. 1995;53(4):176-83.

(13) Nitta T et al., Effects of astaxanthin on accommodation and asthenopia –Dose finding study in healthy volunteers. J Clin Therap Med. 2005;21(5):534-56.4.

Scientific references

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