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Muscle Recovery and Endurance Suplement

guiepinto

Chimp
Nov 17, 2009
49
0
Brazil
Hey Monkeys

So I may not be as fit as I wanted to be and am just about to spend two weeks riding in Whistler...
And that is not the place to give up on riding just because you are tired...

What do you guys take for:
(1) muscle recovery,
(2) avoiding general soreness and
(3) energy boost suplements?

Cheers... Guilherme
 

Routier07

Monkey
Mar 14, 2009
259
0
http://www.hammernutrition.com/

I started using this stuff when my XC buddy brang it into the shop.

I use a couple of the products to mostly battle dehydration and exhaustion. Plus the stuff isnt loaded with simple sugars you will find in most energy or powerade type drinks. I really do notice the difference when I using it and when I'm not using it.
 

Tomasz

Monkey
Jul 18, 2012
339
0
Whistla
And that is not the place to give up on riding just because you are tired...
Wow man... I could not DISAGREE more. If there is anywhere on god's green earth where you DO want to take frequent breaks, and never ride when you are tired, it is Whistler.

Take your time and don't rush anything or you will be injured.
 

guiepinto

Chimp
Nov 17, 2009
49
0
Brazil
Wow man... I could not DISAGREE more. If there is anywhere on god's green earth where you DO want to take frequent breaks, and never ride when you are tired, it is Whistler.

Take your time and don't rush anything or you will be injured.
Oh yes... I agree with you... My point is that I don't want to feel tired as easy.
Today I get tired after a few 3 to 4 minutes runs...
And with some suplements I expected lasting longer before taking frequent breaks.
 

yetihenry

Monkey
Aug 9, 2009
241
1
Whistler, BC
Don't ride in the heat of the day, and remember its a lot cooler up Garbo! And you don't spend as much time queuing in the sun. Keep hydrated, when you're thirsty it's too late, there are taps, use them.

Warm up and stretch, and cool down at the end. Crank it up is not a warm up, neither is smashing a quick lap of Aline, spend time stretching.

Eat properly, make sure you have a good breakfast.
 

lachy_mtb

Monkey
May 25, 2008
124
0
Creatines and stuff are going to give you an extra boost of energy for a couple of seconds, but that's it. The biggest thing with creatine is that it hold water as energy in your muscles. This means that you have to keep hydrated or it does nothing, it's very hard to keep hydrated in the heat that in whistler at the moment and if you want to go out and get wasted you WILL have the worst hangover known to man.

You are way better off with a good protein supplement (natural proteins, not much sugar, if any) after riding to help your muscles recover after riding and a magnesium supplement which will stop your muscles from twitching and holding calcium in them after riding so it will reduce soreness.

Make sure you do a proper stretch session at least before riding but if possible before and after. You can look this up, but you want to stretch groin, ITB, quads, calfs and shoulders. Make sure you do a good warm up lap on a track like crank it up or A-Line

Have hot cold showers if you are feeling sore as well. Keep hydrated, using a electrolyte mix if possible, if not try and have a little more salt in your diet, it will minimally top up your electrolytes.
 

tacubaya

Monkey
Dec 19, 2009
702
61
Mexico City
Creatines and stuff are going to give you an extra boost of energy for a couple of seconds, but that's it. The biggest thing with creatine is that it hold water as energy in your muscles. This means that you have to keep hydrated or it does nothing, it's very hard to keep hydrated in the heat that in whistler at the moment and if you want to go out and get wasted you WILL have the worst hangover known to man.

You are way better off with a good protein supplement (natural proteins, not much sugar, if any) after riding to help your muscles recover after riding and a magnesium supplement which will stop your muscles from twitching and holding calcium in them after riding so it will reduce soreness.

Make sure you do a proper stretch session at least before riding but if possible before and after. You can look this up, but you want to stretch groin, ITB, quads, calfs and shoulders. Make sure you do a good warm up lap on a track like crank it up or A-Line

Have hot cold showers if you are feeling sore as well. Keep hydrated, using a electrolyte mix if possible, if not try and have a little more salt in your diet, it will minimally top up your electrolytes.
Energy is not stored as water, don't be silly. Creatine increases PCr pool which donates a phosphate to the ADP to convert to ATP. This allows you to have quick ATP production which is not only useful for short intervals but on the long run.
 

rockofullr

confused
Jun 11, 2009
7,359
907
East Bay, Cali
If you are a true baller you can take a 15 min ice bath every evening immediately after riding. Combined with good hydration this is the best way to avoid being sore. Also it REALLY SUCKS :D
 

rpet

Turbo Monkey
Jun 9, 2003
3,003
317
El Lay
I don't think there's a presto-magico-pill for this. You shoulda started riding harder/longer about 6 mos ago.

Clif drink is tasty. BC-EPO is kine. Viagra for the night life.
 

marshalolson

Turbo Monkey
May 25, 2006
1,439
73
based on all the research i have seen, chocolate milk is the best recovery drink on the planet. specifically you need lots of carbohydrates (chocolate) and protein (milk) within an hour of heavy exercise finishing.

other than that, get super well hydrated, and stay that way all day, this will keep from your muscles burning during use.
 

Udi

RM Chief Ornithologist: “I Brake for Birds”
Mar 14, 2005
4,773
924
1) Pizza
2) Drugs
3) Alcohol
 

Banshee Rider

Turbo Monkey
Jul 31, 2003
1,456
10
I don't think there's a presto-magico-pill for this. You shoulda started riding harder/longer about 6 mos ago.
This.

Being able to ride consistently at a high level for 6 days a week happened gradually for me, and required a shift in lifestyle and diet. Expensive powders are a convienent way to consume nutrients on/after the bike, but they don't mean much if you're chasing them with 5 beers and a pizza when the lift shuts off. Predictable fresh feeling muscles are the result of a 24 hour approach to recovering, one which you'll have a better time not worrying about while living it up in Whistler. Enjoy your trip, drink water, eat more food than you think you should, stretch whenever you remember, and relax whenever your not on the bike. Wish I was there, you're going to have fun!
 

richgardiner

Monkey
Aug 19, 2008
219
17
Udi's pretty much nailed what you need to have a good time in Whistler haha. Maybe not so much of the drugs but pizza and alchohol give you super secret energy
 

Sandwich

Pig my fish!
Staff member
May 23, 2002
16,254
1,150
01776
A constant regimen of ibuprofen wouldn't be a bad idea either. keep the swelling down...
 

dfinn

Turbo Monkey
Jul 24, 2003
2,129
0
SL, UT
start strengthening your hands now, you won't be able to hold onto your bars after a day or 2 of hard riding if you aren't ready for it.
 

rpet

Turbo Monkey
Jun 9, 2003
3,003
317
El Lay
^ dfinn is right, but again, hand strengthening all Winter and Spring is the best way to do it.

A Gripmaster is the best paperweight for an MTB office drone to own.
 

dfinn

Turbo Monkey
Jul 24, 2003
2,129
0
SL, UT
yeah, i'm pretty sure it's too late for him at this point. I'd resort to plan B, ride every day until he can't take it anymore and get hammered every night.
 

kidwoo

Celebrating No-Pants Day
Aug 25, 2003
22,482
2,153
In my pants
What's so magic about whistler?

Why is it worse to ride tired there than Mammoth, Mountain creek or any other place with a chairlift? I bet I could fvck myself up really well at all those other places too.

Whistler's neat and all but it's still just riding bikes..........something that everyone here would theoretically already be doing anyway.
 

dfinn

Turbo Monkey
Jul 24, 2003
2,129
0
SL, UT
The last couple of days they have been closing trails to do maintenance on them. I think (hope) they are paving them.
 

nowlan

Monkey
Jul 30, 2008
496
2
Ive been researching and using workout supplements for about 8 years. Im by no means a body builder, but I try to keep as fit as possible and sometimes my job takes me away from being able to have a perfect diet.

To answer your question, A well balanced diet, with plenty of hydration is the key.
However, I live by these staple supplements and I have no issues with recovery.
a low Carb Protein isolate such as Myofusion Probiotic or Promasil, they also have a good BCAA complex.
A Multi and mineral supplement such as Anavite, or Animal pak
Omega 3 Fish oil
Cyto greens.

And stretching, and sleep is also crucial.

Thats how ive been rolling for the past few years and I feel fit as a fiddle and am rarely sore enough to not be able to ride day after day.
 

rpet

Turbo Monkey
Jun 9, 2003
3,003
317
El Lay
What's so magic about whistler?

Why is it worse to ride tired there than Mammoth, Mountain creek or any other place with a chairlift? I bet I could fvck myself up really well at all those other places too.

Whistler's neat and all but it's still just riding bikes..........something that everyone here would theoretically already be doing anyway.
I think what's implied is that most of us are flying in for 4+ days of solid Whistler riding. Those other hills are more day/weekend spots. Not saying that no one's done a full week at DiabloCreek or Mammoth... but I wouldn't be spending my time/money doing that.
 
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dfinn

Turbo Monkey
Jul 24, 2003
2,129
0
SL, UT
Another difference also is that Whistler is open from 10am - 8pm. It's pretty tempting to ride from open to close on your first day, I know I did that last year. I was f'ed for that next day.
 

kidwoo

Celebrating No-Pants Day
Aug 25, 2003
22,482
2,153
In my pants
Shlt, they gots dirtjumps to play on in the evenings.

And beers sit on that start hill really well.
 

nojoke

Chimp
Jul 5, 2011
27
0
Just got back from 6 days of consecutive riding @ Whis. I only ride downhill on the weekends when I'm at home. I do however do alot of Crossfit with a strength cycle on the side, in addition to 2-3 days of all mountain riding when back home.

6 days in the park for me wasnt bad at all, wasnt a single day I woke up where I was sore or wore out. Rode from about 11-6 everyday.

If you have the type of lifestyle where nutrition/fitness is part of your daily life its a no brainer you need to quickly realize to up your food/caloric intake to support being on the bike for 6-8 hours vs your regular activities back home. When in Whis, I ride, I drink, eat good food with a **** meal for dinner(Dupps/Splitz etc), and have fun.

Only supplementation I take when back home is Whey Protein post workout, Fish Oil, and a multivitamin, you can accomplish everything from a recovery aspect with good hydration and quality food intake.

If you had to pay attention to one thing its hydration, drink water whenever you can during the day, and post rides, and especially before bed. If you drink excessively, make sure you drink even more water before you go to bed. Dont expect to go out and have a good day on the hill if your piss looks like Orange Juice, not gonna happen haha.


If your just that sore, maybe embrace a squat and deadlift routine with pullups to condition your body way before attempting a long week at Whistler, be suprised what that will do for your riding.
 
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