10 Supplements World Tour Pros Actually Use - ft. EF Nutritonist

Summary

Will Gerling, EF Procycling's nutritionist, discusses 10 effective sports supplements. Vitamin D3 for immunity and bone health, omega-3 for heart health, creatine for performance, beta-alanine as a lactate buffer, caffeine for energy, sodium bicarbonate for buffering, zinc lozenges to prevent colds, probiotics for gut health, whey protein for recovery, and ashwagandha for stress and sleep quality. These supplements cater to various athlete needs, from performance enhancement to health maintenance.

Takeaways

• 🌞 Vitamin D3 is crucial for immunity and bone density, and it's hard to get enough from food alone. Aim for 1000 IU or 25 micrograms daily.
• 🐟 Omega-3 supports heart health and performance, with 1000-1500 mg of EPA recommended for high-exercise individuals.
• 💪 Creatine is a scientifically backed supplement for improved performance and recovery, with 3-5g daily being effective.
• 🍀 Beta-Alanine acts as a lactate buffer, enhancing performance in efforts up to 5 minutes, with 2g three times a day being the ideal dosage.
• ☕ Caffeine is a potent performance enhancer, with 3-6 mg per kg body weight being effective, and timing is key as it peaks in the blood after an hour.
• 💊 Sodium Bicarbonate is a lactate buffer that can enhance performance but requires practice with dosage to avoid gastrointestinal issues.
• 🌿 Zinc Defense Lozenges can help prevent or shorten the duration of colds when used at the first sign of symptoms.
• 🌡 Probiotics with at least 20 billion cultures and four strains can reduce GI distress and support immunity.
• 🥛 Whey protein is beneficial for muscle recovery and can help meet daily protein needs, especially for high-exercise individuals or those in a calorie deficit.
• 🌱 Ashwagandha can improve sleep quality and reduce stress, potentially enhancing performance by increasing testosterone and decreasing cortisol.

Q & A

What is the primary function of Vitamin D3 mentioned in the script?

Vitamin D3 primarily helps with immunity and bone density, and it is mainly obtained through daylight exposure. It is not readily available in sufficient amounts from food.

How much Vitamin D3 does Will Gerling recommend for daily supplementation?

Will Gerling recommends around 1,000 international units or 25 micrograms of Vitamin D3 per day as a safe amount for daily supplementation.

What are the benefits of Omega-3 supplementation as discussed in the script?

Omega-3 supports heart health by lowering the risk of heart and cardiovascular diseases. It helps increase HDL (healthy cholesterol) and supports performance and recovery. The ideal amount for high exercisers is around 1,000 to 1,500 mg of EPA per day.

Why is creatine considered one of the most effective supplements according to the script?

Creatine is one of the most scientifically researched supplements, it's cost-effective, and can improve performance in short bursts of power, aid in recovery between efforts and sessions, and potentially support lean muscle gain and preservation.

How much creatine does Will Gerling suggest taking daily?

Will Gerling suggests taking between 3 to 5 grams of creatine monohydrate daily for improved athletic performance.

What is Beta-Alanine and how does it function as a supplement?

Beta-Alanine is a lactate buffer that can cause a tingling sensation known as paresthesia. It helps improve performance in efforts between 1 to 5 minutes by buffering lactate, allowing for harder and longer efforts, and aids in faster recovery between efforts.

What is the recommended dosage of Beta-Alanine according to the script?

The ideal dosage of Beta-Alanine is 2 grams taken three times a day with meals over a loading period of 4 to 6 weeks.

How does caffeine enhance performance in cycling as mentioned in the script?

Caffeine is a proven performance-enhancing supplement that can be obtained from various sources like coffee, energy drinks, or pills. It is recommended to consume around 3 to 6 mg per kilogram of body weight to enhance performance.

What is the timing for caffeine to peak in the blood and how does it affect supplementation strategy?

Caffeine takes about an hour to peak in the blood. Therefore, it's important to time the intake appropriately around the event or race for optimal performance.

What is Sodium Bicarbonate and how does it function as a supplement?

Sodium Bicarbonate is a lactate buffer that can enhance performance in high-intensity efforts. It should be taken acutely before the event or session and can be combined with Beta-Alanine for a better effect.

What is the recommended dosage of Sodium Bicarbonate for supplementation?

The recommended dosage of Sodium Bicarbonate is 0.3 grams per kilogram of body weight, typically ranging between 15 to 22 grams.

How does Zinc Defense Lozenge help with colds as per the script?

Zinc Defense Lozenge, when consumed, can shorten or stop the incidence of colds. It's recommended to start consuming them at the first sign of a cold and continue for up to 5 days to reduce the duration of the cold.

What role do probiotics play in an athlete's supplement regimen according to the script?

Probiotics support gut health by increasing beneficial cultures in the intestine. They can reduce the incidence of GI distress during exercise and support overall immunity and health.

Why is Whey Protein recommended for athletes in the script?

Whey Protein is recommended to help athletes meet their daily protein requirements, which is essential for muscle recovery and adaptation to exercise, especially for those in a calorie deficit.

What are the benefits of Ashwagandha mentioned in the script?

Ashwagandha is recommended for improving sleep quality, which in turn can increase testosterone levels and decrease cortisol levels, leading to improved performance and recovery.

What is the recommended dosage of Ashwagandha for athletes?

The recommended dosage of Ashwagandha is 500 mg a day for 12 weeks, specifically the KSM66 variant.