It seems like most people in the cycling and running communities are trying to improve their performance by focusing on training volume and methods.
Of course, that's not a wrong approach. Obviously;;;
But there's a way to make this process much more efficient (shorter) and valuable (higher peak).
That's nutrition.
Many people think that just taking some protein, multivitamins, and energy gels is enough for nutrition.
Absolutely not.
Recently, there's been a huge amount of analysis in the field of nutrition, leading to tremendous advancements.
Professional athletes are already applying this to the fullest, regardless of their sport.
They don't necessarily hide it, but they don't openly reveal it either. After all, emphasizing effort is better for their image..ㅎ
While it's true that better shoes and bikes can lead to improved performance,
the much more significant factor is efficient and verified nutritional intake.
Nutrition is so important...
But where is the interest at the amateur level?
The gym, of course. ㄷㄷㄷ... (Actually, I'm a former gym rat and still am... Fat Rider...)
Gym rats jokingly say they'd eat anything if it helped them gain muscle.
Of course, there's also a lot of illegal doping in the gym scene... That's how much interest there is in nutrition... ㅎ
Anyway...
The most important nutritional intake! What do I recommend!
1. Creatine - Increases muscle water retention, leading to increased muscle mass and performance. Muscles are thirsty for water.
(Take it unconditionally. It's cheap. Take it even if you don't exercise. Take a lot. Please take it.)
2. Beta-Alanine - Delays/prevents lactic acid buildup in muscles, ultimately increasing muscle endurance.
3. Baking Soda - Extremely difficult to consume (gas, bloating). Increases muscle endurance through a different mechanism than beta-alanine.
4. Appropriate Caffeine - Direct effect. Legal stimulant.
5. Protein Intake - 1~1.5 times your body weight... (If you weigh 80kg, consume 80~120g of protein)
ps.
This is the Australian Sports Commission, recognized as a world leader in nutrition.
Go check it out and distinguish between useful nutrients and marketing gimmicks.
(Personally, I think arginine is a marketing gimmick... )
