I what supplements will help my endurance and recovery?

I like to ride my mountain bike. However, I am quite fatigued after. As I get older it is taking longer to recover. Will taking creatine help? Any other supplements out there that can help?

I what supplements will help my endurance and recovery?
glutamine
Reply:Creatine works with ATP to fuel muscle contractions during high intensity anaerobic exercise. I wouldn't recommend it for aerobic type activities such as mountain biking. It won't make a difference.





Try a meal replacement shake before and after your biking. It helps restore nutrients and minerals quickly and efficiently.





You may also need to decrease the time you bike. Or you need a break. Take a week off to give your body time to recover if you're overtrained.
Reply:It might. Be prepared to gain a few pounds though. see the link for a decent article on creatine and endurance training.





I would stick with the standard recovery formula- something with a 4:1 ratio carbs:protein. you can get that from chocolate milk or slimfast. cheap and proven to work. take within 30 minutes of finishing your workout.





maybe you need a hard/easy program on the bike
Reply:Glutamine is an amino acid that is used to prevent muscle breakdown.





Creatine is used to increase the ATP in muscles so yes it will help to increase endurance.





For speedy recovery try simple carbohydrates such as,





Fruit juice,


Bread made with white flour.


Pasta made with white flour,


All baked goods made with white flour.








The fatigue your experiencing on your bike rides is a result of depleted glycogen stores try loading up on complex carbohydrates and fats before your rides this should help.