B&F,
welke producten uit jullie gamma (van het huismerk) kunnen jullie me aanraden.
CM of
CEE
beta alanine
citrulline malate
cafeïne
perfect carbs
een goeie multivit
Wat is L-Citrulline?
L-Citrulline is een aminozuur die een zeer sterke NO (Nitric Oxide, stikstofoxide) donor is. L-Citrulline heeft de unieke eigenschap dat het zichzelf continue om kan zetten naar NO (Nitric Oxide, stikstofoxide). Deze continuerende cyclus stimuleert en onderhoud de verhoogde NO (Nitric Oxide, stikstofoxide) spiegels in het lichaam. Hierdoor kan je blijven trainen zonder vermoeid te raken. Een verhoging van stikstofoxide in het lichaam zorgt tevens voor een beter metabolisme (voedselverbranding) en betere spierdefinitie.
Men heeft ook ontdekt dat door te supplementeren met L-Citruline bij een dosering van maar 6 gram/dag er sprake was van sterk verminderde spiervermoeidheid, een v
erhoogde ATP productie van maar liefst 34% en een toename van Phosphocreatine herstel van 20%!(4) Dit betekent dat L-Citrulline het aerobisch vermogen kan verhogen en de celenergie productie en herstel sterk kan verbeteren.
Hoe werkt het?
Citrulline is onderdeel van de energie cyclus binnen het lichaam. Het helpt hier bij de
verwijdering van afbraakproducten van deze cyclus zoals melkzuur. Deze toxische afbraakproducten komen vrij bij zware inspanning, bij proteïne verbranding en bij een staat van catabolisme(spierafbraak). Ze beschadigen levende cellen en verlagen de prestaties.
L-Citrulline helpt het lichaam optimaal bij het verwijderen van toxische afbraakproducten en het beschermen van levende cellen.
Beta Alanine – A Cyclists Best Friend
Ed McNeely
Cycling, particularly road racing, crits, and time trials are endurance sports where the training focus is long distance training. Despite the endurance requirements many races come down to a final sprint that is dependant on very short term peak power. Strength training and cycling specific sprint training can improve this ability but the fastest way to bump up your short term power may be a nutritional supplement called Beta Alanine.
Beta alanine is an amino acid the is converted to carnosine in the body. Carnosine is an intramuscular buffer which accounts for about 10% of a muscle’s buffering capacity. During intense exercise there is a build up of H+ from lactic acid and other sources which can negatively affect muscle contraction and contribute to fatigue. Increasing carnosine concentration in the muscle can delay fatigue caused by H+.
A recent study published in the American College of Sports Medicine Journal (Med Sci Sports. Vol 41 pp 898-903) examined the effects of beta alanine supplementation on sprint ability at the end of a 110 min cycling performance. The subjects were 21 male recreationally competitive cyclists divided into a placebo and Beta Alanine group in a double blind fashion so that neither the researchers or the participants knew who was in which group. The Beta Alanine group used 2g per day for the first 2 weeks, 3g per day for the next two weeks and 4g per day from week 5 to the end of the eight- week study. Both groups kept to their normal training routines throughout the study.
Before and after the supplementation was started all subjects completed a simulated 110min time trial immediately followed by a 30s all out sprint. Following the treatment the Beta Alanine group improved their average power over the 30s by 5%; there was no change for the placebo group. Peak power, during the sprint, improved by 11.4% for the beta Alanine group with no change for the placebo group. Interestingly, all of the subjects in the Beta Alanine group saw improvement in both Peak and mean power while many of the placebo group decreased both peak and mean power during the sprint.
Beta alanine has been around for a few years and the research clearly supports it’s use for improving short- term sprint performance in both endurance and speed and power sports. There have been no reported side effects of Beat alanine supplementation.
CYCLING PERFORMANCE TIPS
Caffeine
Caffeine is a legal stimulant which can be an endurance aid for activities of > 30 minutes duration. It is a member of a group of compounds called methylxanthines found naturally in coffee beans, tea leaves, chocolate, cocoa beans, guarana, and cola (kola) nuts and similar to the asthma medication theophylline.
During prolonged exercise, the onset of fatigue correlates closely with the depletion of muscle glycogen stores (and is delayed if glycogen is spared). The metabolism of free fatty acids (FFA) as an alternative energy source can lead to decreased use of muscle glycogen. Caffeine can increase blood FFAs, and it is felt that this is its major method of action. In one study, caffeine produced a 50% increase in FFA at 3 to 4 hours. This effect was seen after 300 mg of caffeine (an average 6 ounce cup of brewed coffee contains 100 - 150 mg of caffeine but a Starbuck's 8 oz cup contrains 250 mg!).
There is speculation that some of its benefits may also be related to its central nervous system effect as a stimulant, and a recent study has demonstrated a direct positive effect on the muscle fiber itself via a mobilization of calcium from the sarcoplasmic reticulum with a reported 7% increase in power output over a 6 second cycle exercise task.
In one controlled study, subjects were able to perform for 90 minutes to fatigue as compared to 75 minutes in controls (a 20% increase) after the drinking the equivalent of 3 cups of coffee or 6 caffeinated colas 1 hour before, even though values for heart rate and oxygen uptake were similar in both groups. Another study, looking at performance with acute altitude change (4300 meters), demonstrated a 50% increase in performance with caffeine supplements. How this would help at lesser elevations, riding in the Rocky Mountains for example, is not clear.
The suggested dose of caffeine for the recreational rider is 5 mg per kg of body weight (range 3 - 9 mg/kg) taken 1 hour before the ride although some riders take smaller doses periodically throughout the ride itself.
But there are potential side effects. Caffeine can cause headaches, insomnia, and nervous irritability. In addition it is a diuretic (can cause an increase in urinary water loss) and can lead to dehydration. However the biggest negative is that in high concentrations it is considered a drug and is banned by the US Olympic Committee and US Cycling Federation (to exceed the US cycling Federation's legal limit for caffeine - urine concentration of 12 micrograms/ml - one would have to ingest 600 mg of caffeine (6 cups of coffee) and have a urine test within 2 to 3 hours). Fortunately the ergogenic effects can be achieved well below these limits.
Habitual use will induce tolerance so a period of abstinence is recommended for several weeks before the event. The bottom line is that most endurance athletes consider caffeine useful if used correctly.
(pas wel op dat je bij die power pill niet positief plast (1,3 dimeth) dus mss voor pure tabs gaan
CREATINE
An organic compound which, when combined with phosphate, yields creatine phosphate, an intermediary in the energy transfer pathway in the muscle cell which resynthesizes ATP. Creatine is available through nutritional supply stores in the form of creatine monohydrate, and will increase body weight (whether this is water retention of true muscle mass is still unproven). It is claimed to improve performance during maximal strength or power tests (weight lifting) and in repetitive high intensity bouts with short recovery intervals (short sprints of 5 to 15 second duration). However, the literature is split evenly on the question of benefits for the competitve cyclist, and there are some questions as to whether long term use of high doses might affect the kidneys. No short term toxicity has been reported at doses of 20 to 30 grams per day.
This compound may be effective in limited situations. It is doubtful that it is of any benefit for sprints of lasting more than 30 to 45 seconds. The study most like a real life cycling situation, an 18 mile time trial that included 6-15 second sprints, demonstrated no difference between riders receiving creatine or a placebo. So if you are being beaten by competitiors using this supplement, it is probably for other reasons.
Dank je!! Klopt, we houden de prijzen zo laag mogelijk. (inkoopsprijs eigenlijk)
(wat dom) want ik wou heel graag crack en hemorush vergelijken kon ik eentje volgend maand bestellen maar nu weet ik niet welke ik moet nemen
