A Great Book by a pro-rider
Ok, enough about that, give me the pills to get faster. 🙂 Ok, how do we apply the science-based approach to supplements? Many pros and experts rely on a great site called Examine.com. These guys are different. You can read about them. They are 100% science-based and not funded by any external groups or advertisers. Their revenue only comes from their subscribers. When they recommend something such as Creatine, as a core training supplement it is because study after study all confirm the same thing. It is low risk, and it produces visible, measurable results. Now I can say you still have to apply that to yourself and take it father. Creatine has clear benefits in strength training which may fall into sprinting. It’s less clear of the benefits for endurance cycling. Again start with something known to produce results rather than just good marketing and make decisions for yourself.
Creatine for example?
Examine recommends creatine for fitness. Why? Because study after study all confirm the same thing. It is low risk, and it produces visible, measurable results. Ok, great you need it right? Not so fast. Creatine has clear benefits in strength training. These benefits may aid anaerobic work such as sprinting but creatine has no proven record in helping purely aerobic activities. So the point is even when looking at Examine or any other source you should make sure it makes sense for your needs and goals.
In general Examine.com has excellent recommendations. I have read many of their guides, and they also put sleep and diet far above supplementation. The guides seem a little expensive for the amount of info but if you are one to spend money experimenting with supplements you should get a reasonable return on your money.
Examine also has an excellent article called the – 4 science-based “superfoods” you should consider eating