creatine and other supplements

[watchman]

I am new at Triathlon training. I have always lifted weights 4 - 5 days a week
I know creatine and Glutamine help when it comes to body building and weight lifting. Do they help with Triathlons?
What is good to take for Triathlons? I have realized I have to stop the weights to do well in Tri's. I just wondered what are the supplements for Triathlons.

Mike

[Steve Yutzy]

Unlike weight lifting, which uses mostly the phosphagen system for energy (good for about 10s), triathlon is almost entirely aerobic, with some occasional dips into the glycogen-lactic acid system (good for maybe 2min) for short bursts. So what you need to think about is how to keep fueling your aerobic metabolism and hopefully keep muscle glycogen topped off.

There are many many many products that claim to help out with this. It's also a fantastic way to drop a good portion of your paycheck every month. But I think there are a few key points to focus on:
-hydration and electrolytes during exercise
-energy during exercise
-recovery afterwards

During exercise, you absolutely must keep hydrated. Your body simply doesn't perform nearly as efficiently without enough water. In a related matter, the more you sweat the more electrolytes you lose, so make sure those get replaced as well.

Also, for longer distances (you'll have to figure out where this is) you'll need to think about replacing energy while you're exercising. The simplest way to do this is with mostly carbohydrates, in the simplest form possible to (hopefully) avoid GI distress. This is where the energy gel market comes from. Pack a few flavors, as you never know when you might suddenly be revolted by what you thought was your favorite.

Finally, post-workout recovery. In my mind, this tends to get neglected. Have a great workout with some friends and stand around talking for a half hour afterwards, and you've just blown your best chance to recharge your body for your next workout. Depending on the study you read, the optimal time to get fuel back into your body is 30-60 minutes post-workout. Mostly this is refilling the glycogen in your muscles. This should also include some protein, so it can help with the muscle fibers that you've torn apart during workout.

There's a lot of personal preference involved here. I personally like plain old gatorade, e-gel, and balance bars, but you'll find as many variations on that as people you ask. Just find something that works for you (and your budget). There are probably some old threads around here about everyone's favorite training and post-training foods from sprint up to iron training.

Generally speaking, for the vast majority of us it's going to be better to concentrate on choosing the correct foods than the correct supplements. There are more studies on the long-term effects of proper diet than the long term effects of creatine anyways

Also, you don't necessarily need to stop weight lifting. There are lots of old threads about this, but you could cut back on the number of times you lift (to maybe 2 or 3) and concentrate more on lean muscle strengthening. Think lots of reps (15+), low rest between sets.

Hope this helps. Sorry for writing half a book here.

[watchman]

Thanks for the great info. It was really helpful.

As far as the weight lifting , I was told to stop while I prepare for a Triathlon.

Is it something where you do more lifting in winter then back off for Tri season?

I am going to do my first at Findlay Lake Sprint Sept. 8.

Is there anything illegal as far as supplements?

Thanks again.

Mike

[MattCollister]

watchman said:

Is there anything illegal as far as supplements?

Are you on something you think might be?

[watchman]

No
but I have thought about some things that might be, that is why I asked.

mike

[MattCollister]

USAT has a doping section in its rules.

Although, I have to say I've never been asked at a race to pee in a cup.

[watchman]

What about Nitric oxide supplements.

They are supossed to help blood flow and oxygen.

mike

[Brandon]

I like to supplement with bananas :-)

[watchman]

brandon said:

I like to supplement with bananas :-)

Are you joking or are you serious?

mike

[Brandon]

A little of both (I know....sarcasm is difficult to pick up on in cyberspace). I eat my fair share of bananas on the bike, an hour before a swim or run, after all 3, etc. Full of easily digestable carb calories and potasium they may be, but they have nothing to do with oxygen delivery. I don't supplement too heavily, but the said supplement works on the same systems that you are "warming up" with your swim workouts (these 2 posts seem connected). Certain supplements taken properly may be helpful and healthy, but I went from gasping for air every 20 meters in the pool last October, to a tad over a 30 minute swim in my first HIM 2 weeks ago by swimming often...focusing on proper form in the water. Putting in time trumps the effects of any supplement, IMO. However, if you like this supplement, or any others, please post those thoughts as I'd be interested about your experience with them. Good luck!

[watchman]

THs reason I asked if it was a joke is the fact that there is a school of thought that eating right alone is enough. Also I have heard the benefits of bananas.

In weight lifting I know creatine works. So do some other things. I am new to the distance endurance sports. I am just trying to learn as much as possible.

I agree with the whole swim advice. From January to March I was swimming 1 1/4 miles twice a week but in a pool. The only thing is you get to stop each way. I have found two problems; I have not swam from March until July 20 and there are no small stopping points and I thought I was up on the swim but 4 months I have lost the edge. I know it will come back , I am not sure if it will be soon enough.

mike

[Charlie]

Eating right is the most important thing. There is no magic pill.
I have had great success with a whole food vegan diet this year. I also understand a palio diet works very well.
As far as drinks, gels, bars, salt pills and post workout/race recovery stuff, experiment. But keep it simple. You may not always have access to specific things when traveling to races.
That said, use the banana.

[watchman]

charlie said:

Eating right is the most important thing. There is no magic pill.
I have had great success with a whole food vegan diet this year. I also understand a palio diet works very well.
As far as drinks, gels, bars, salt pills and post workout/race recovery stuff, experiment. But keep it simple. You may not always have access to specific things when traveling to races.
That said, use the banana.

That sounds right.
I just remembered years of weight lifting without knowing how much creatine helped with no side effects. I just wondered if there was something like that for Tri's

mike