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Just thought I would see what everyone's opinions and ideas where about using a product that combines taurine, glutamine, creatine in a cap/tablet form before and after running to help with the bodies natural recovery time and increase energy levels and endurance? I know that complex B vitamins are very good for boosting energy and stabilizing moods together with increased Nero function as I have been using them to help with stress and engery problems I face with work.
I have heard of an endurance recovery matrix product that is coming out that combines taurine, glutamine, creatine together with the complex B vitamins to improve the bodies recovery and mussel stress after training while boosting your energy levels and helping with endurance throughout training. I am guessing that as its combined with the complex B vitamins it would also keep the person taking the product more focused, less stressed and also help with anxiety while training/running.
I have used taurine, glutamine, creatine all separately years ago when I was into weight training, and found that they worked amazingly to help with muscle stress and recovery. I found that the taurine did increase my workout intensity and did help with endurance.
Just thought I would throw this one out for peoples opinions and views. would love to hear what other peoples feed back is on the matter.
I personally do not use any of these products, here's why: You are correct that these things elevate mood and energy, but they actually do very little for the physical recovery process. They make you feel better, but the don't make you better.
From personal experience, I've found that suppliments like these can dehydrate you pretty quick...never good. Imagine drinking something like a "Monster" energy drink after a run...do you really think it is good for you?
Good luck and I hope whatever you decide to do, works well for you!
"WITHOUT STRUGGLE, THERE WOULD BE NO PROGRESS" - Frederick Douglass
"TOUGH TIMES NEVER LAST, TOUGH PEOPLE DO!"
For your recovery your first priority should be water. Next focus on taking lots of quickly digestable carbs and some protein. These are the macronutrients that will help your body recover. Everything else that you mention, minus the B-vitamins are going to do you more harm than good. Creatine is for muscle heads and will dehydrate you (horrible for endurance recovery). Taurine, isn't that would redbull promotes, stay away. Glutamine, not a study published yet that supports glutamine should be taken on its own for recovery. B-vitamins although important (I would advise focusing on supplying optimal supply of all micro-nutrients and not just picking and choosing), will not significantly aid in your recovery. If your looking for a recovery supplement look into trying Mike's Mix: www.mikesmixrecoverydrink.com. I use Mike's Mix and it is very effective yet simple and affordable. Don't waste your money on fancy additives, stick to the basics and get results.
I totally agree with you both.
further research into creatine for recovery revealed that yes it does help for better recovery for weight training but it is very harmful for performance and endurance runners as it makes your body hold more water and thus makes you heavier. Also yes taurine is what they put in redbull but they also put it in other health supplements to give u more energy i dont think that is a good idea tho as its band in a few countries as they believe its not good for. the makers of the drinks mix it with caffeine to give you the boost but the combination is once again terrible for endurance sports people as this mixture will defiantly dehydrate you and make your body feel like crap about 20min into ur training. no a good idea for endurance.... hydration is the key for endurance....and yes followed by the correct carbs and protien..
you are also very correct about taking Glutamine by its self, as it is a good branch chain amino acid, its still isnt that good to just take by its self. you should always take it with the other BCAAs so that you can maximize your recovery better. Very true about the complex B vitamins too.
To be honest, i prefer to use food as my main sources of nutrients for every day training and race preparation, but i do think that it is essential to take a combination of supplements 60 - 90 minutes prior to training or racing as well as immediately after training or racing as this is when ur body needs a quick intake of essential carbs, proteins, vitamins and mineral as well as water to replace everything that your body is using while its performing.
i also belive that you should use a supplements during your training or racing if your training or racing is exceeding more than 90 minutes. i usually have a drink of carbs, protein, hydration minerals, BCAAs and vitamins to replace what my body is loosing threw energy and sweat. this gives me good boosts in performance and endurance and also helps me recover quicker as my body is not sore sore.
i have been looking for a total pre, during and post drink that will help with endurance/performance, hydration and recovery.
im thinking that instead of mixing my hydrating powders, recovery carb and protein powder and essential branch chain amino acids together with taking my vitamin B, A, C and E supps, i will just get a complete hydration, endurance and recovery drink with all this in it. ANY RECOMMENDATIONS?????
i have taken a look at mikes mix and yes it does look good for a recovery drink after training as you have to replenish the glycogen levels in ur body, but it does lack hydration properties and essential vitamins and minerals that the body needs immediately after training. also i dont think it would be too good to take immediately before a training/ racing and during as the carbs and protien levels are a little too high and might make you a lil sluggish. but i do think it is a good one for recovery which is its main purpose. i am not discrediting this product as i have not used it. just a pure analysis from that i prefer out of a supplement.
anyways i would like to keep this thread going to see what people think about pre post and during training/ race suppliments.
its good to get peoples feedback on personal experiences and likes in this matter.
I don't believe that you are going to find one product that can answer all your concerns. What is best for you after a workout (high-glycemic carbs) is not ideal before a workout (you want to avoid an insulin spike except for that time immediately after a workout). Vitamins and minerals can be a very controversial and complicated subject. It is my belief that athletes have special requirements over the average population and supplementing is an option to accomplish this. A fine book was written by Dr. Michael Colgan: Your Personal Vitamin Profile, or some such thing, that was written in the 80's. He was/is the authority on sports nutrition and this book is very enlightening.
One thing I have gleaned from reading this and other research on vitamins and minerals is that there is no way to get what you need from one meal replacement product or recovery drink. For one, some of the vitamins and minerals they add to these mixtures aren't even biologically available in a powder form (eg Vitamin E). I would suggest that an athlete handle his or her vitamin mineral needs separately, most of what is added to supplements is simply window dressing. I personally eat a varied diet with lots of whole food, vegetables and fruits (many of which come from my garden). I also supplement 2 grams of vitamin C a day, vitamin E, a B-complex, calcium, and chromium-pictolonate (I might have spelled that wrong).
I personally like Mike's Mix over the other recovery supplements because of its simplicity (and price). There is no window dressing additives, colors, or artificial flavors, and I personally don't think you need them. I dillute Mike's Mix for my carb/protein source on runs longer than an hour (7 to 10% solution) and use it again for a recovery drink.
Before a workout I try to eat some low glycemic carbs, oatmeal and whole wheat pancakes are my favorite. Does the trick for at least and hour.
Nutrition like training is a long learning process, many years into this I feel I have only scratched the surface of what there is to know.
The previous posts are actually pretty accurate with regards to creatine and taurine. They are not the best supplements for endurance athletes. Creatine will aid recovery for strength/power athletes, but will dehydrate an endurance athlete, and there isn't any real research that shows taurine to have any long term positive effects on anything.
B-vitamins are very good for aiding in recovery, will help with maintaining energy levels, and are a good thing for anyone to include in their diet.
One thing that is important for endurance athletes to get enough of is antioxidents. Endurance activity will release free radicals into the system, and there has been a lot of promising research showing that increasing antioxidants in one's diet will help him/her to recover... It is also just a healthy thing to do.
If you want some research info regarding antioxidents see the attached research packet