Epic Race Supplement Plan
Follow this tried-and-true program for winning results
BY STEVE BORN
"What supplements do you personally take before, during, and after an ultra endurance event?" It's one of the questions Im frequently asked by athletes. For those truly epic events - whether cycling, running, or multisport - smart supplementation can yield tremendously positive results. You can expect more efficient energy production, increased stamina, reduced fatigue and cramping, and speedier recovery.
Here's the plan that I use for epic rides, such as the 130+-mile, mega-climbing Highline Hammer loop through Glacier Park. (*For important notes about this plan, please scroll to the bottom of this post.) Based on the enthusiastic feedback I've gotten from other athletes, I believe you'll be happy with the results, too.
30-60 minutes prior
Race Caps Supreme (RCS) - Contains CoQ10 and idebenone (and other nutrients), which are key for energy production. It's also a tremendous source of antioxidants. Take this product before exercise to give your body a head start on free radical neutralization.
Mito Caps (Mito) - Provides the nutrients necessary for optimal mitochondrial function, which is vital for energy production and overall health. It helps your body use the calories from fatty acids as fuel more efficiently, while also increasing the volume and activity of substances involved in producing energy from food and oxygen. R-alpha lipoic acid (r-ALA) is also a superb antioxidant.
Anti-Fatigue Caps (AFC) - Supplies two nutrients - potassium/magnesium aspartate and OKG - that help neutralize the negative effects of excess ammonia, a primary culprit in premature fatigue.
Endurance Amino (EA) - Contains specific amino acids, headed up by the branched-chain amino acids (BCAAs), that help delay fatigue, enhance endurance, minimize muscle tissue breakdown, and provide antioxidant support.
Endurolytes (EL) - Taking this full-spectrum formulation of electrolytes before a long workout or race provides a "preemptive strike dose," so you won't have to take any the first 30-60 minutes of the event.
Every hour during
Race Caps Supreme (RCS) - Like "replacing the spark plugs" in your body, Race Caps Supreme helps ensure more consistent energy production during prolonged exercise. Plus, you get powerful protection against fat soluble-based free radicals.
Mito Caps (Mito) - Maintains optimal mitochondrial function for more efficient energy production and free radical neutralization. Plus, the r-ALA component helps maintain proper glucose metabolism, which is beneficial during exercise
Anti-Fatigue Caps (AFC) - Supplies potassium/magnesium aspartate and OKG to help neutralize the effects of fatigue-causing excess ammonia accumulation.
Endurance Amino (EA) - Provides your body with BCAAs to help prevent muscle tissue breakdown, resulting in decreased ammonia accumulation, less fatigue, and less need for muscle tissue repair post-exercise. Also supplies your body with l-alanine, which your liver can convert to glucose for energy as needed, and the powerful antioxidant glutathione.
Endurolytes (EL) regular, Fizz, or Extreme - Replenishes the electrolytes necessary for optimal performance of many important body systems and to help prevent cramping. (The specific product and amount to use will depend on your daily sodium intake, acclimation, and environmental conditions.)
After (with Recoverite)
Premium Insurance Caps (PIC) - Replenishes the vitamins and minerals depleted during exercise, and supplies key antioxidants.
Race Caps Supreme (RCS) - Supplies the antioxidants CoQ10, idebenone, and vitamin E; all three are also tremendous "heart health" nutrients.
Mito Caps (Mito) - Provides significant antioxidant support from several nutrients.
AO Booster (AOB) - During prolonged events you burn a lot of fat to satisfy energy requirements, which means you're producing a massive amount of fat-soluble free radicals. AO Booster neutralizes the negative effects of these free radicals by providing a wide range of fat-soluble antioxidants - the entire vitamin E "family," lutein, and astaxanthin. Anti-inflammation is an additional benefit
Super Antioxidant (SA) - The antioxidant nutrients in this product also have circulation-enhancing benefits. They help accelerate the clearance of metabolic waste by-products accumulated during prolonged exercise.
Endurance Amino (EA) - Gives your body a nice dose of BCAAs - augmenting what you receive in Recoverite - and the potent antioxidant glutathione.
Chromemate (Chr) - Research suggests that athletes who consume chromium polynicotinate (Chromemate) along with ample carbohydrates shortly after exercise experience a significant increase in glycogen synthesis. Taking Chromemate with Recoverite helps maximize glycogen synthesis/storage, which is vital to recovery.
Xobaline (Xob) - Contains B12 and folic acid, best known for their role in the production of red blood cells. These nutrients are also involved in protein utilization and RNA and DNA synthesis. All support enhanced recovery.
Boron - Helps restore and normalize exercise-depleted hormones and enhances bone health.
That's my "epic workout/race" supplement program. Give it a try and let us know how it works for you. I'm sure you'll be pleased with the results. HN
*Important notes about this plan
For suggested product amounts, please refer to our product pages or the Little Red Book/Product Usage Manual. For "digestively challenging" forms of exercise, such as running, I suggest starting slowly and gradually increasing the number of products, and the amounts, you take. You'll find a much more in-depth version of this article, "Epic Sessions," under the "Advanced Knowledge" heading.