I am also licensed in Physical Education and I study and practice the various types of supplementation, training and diet. I went 2 times Brazilian champion of
cycling and the Brazilian team in the Pan American championships in 2000. In the book "The Edge Ergogenics" the author Melvin H. discusses a meta-analysis of several types of supplements and the studies show the effectiveness of a few supplements: beta-blockers (Sports precision), cocaine, amphetamines, hormones, all banned and classified as doping by the IOC; carbohydrates (remember ordinary foods are carbohydrates, some in excess of 80%), caffeine, and isotonic plus another two that I do not remember (I think it was medium-chain fats and otherwise). Summary of history: the rest is all FAITH. I have faith that the use of BCAA increases this and that, 50% of the studies say increase and 50% of the studies contradict these assertions. You can do research on different types of supplements and the conclusions will be similar.
What astonished me is that normal people spend fortunes on real supplements unproven instead of hiring a coach. Surely ALL articles are biased and mine is not excluded. The worst joke about trend was the book "Optimal muscle recovery" of the late Ed Burke: upon completion of the reading you have just read an advertisement disguised as a book product Endurox R4, which Burke was a partner in the lab. The propaganda disguised as scientific article explains why so many studies have found efficiencies in dubious supplements, to be challenged later. Who sponsors large parts of these studies? We see what you want to see ... Very interesting is the propaganda of Powergel: the use of powergel increases energy reserves by 50% in activity, the use of Powergel improves endurance in prolonged exercise, etc., etc.. All this is not caused by the use of Powergel, but the consumption of carbohydrates.
First, the reserve glucose alone does not mean that you will begin to fly out to 60km / h so it is a factor of a sum of several others in overall performance. Whatever the food consumed, is bread, biscuits, sugar, gel, placing, etc., that has an amount of carbohydrates will cause a similar effect. I would do a study comparing the use of Power-anything with my recipe for brioche with jam! I doubt they would find a difference of 1% in any aspect. What is not seen is to use carbohydrates during endurance activities in which sweating is an important factor requires that they are rapidly absorbed with liquid. The name of the product that comes in the optimal concentration of carbohydrates for rapid absorption is isotonic. Knowing that the body can absorb between 80 and 100 grams of carbohydrates per hour during physical activity and considering the climatic conditions of our country (heat, where heat) is easy to get all those carbohydrates with the use of isotonic (100g 6% be 1.6 liters per hour, easily consumed in our Brazil). Super-carbohydrate supplement with gel / bars in most cases is cause indigestion, especially in the heat. The use of carbohydrate supplements is valid, especially in countries with cold climates, where they can ride 200 km less than drinking a bottle of water and the use of isotonic becomes inappropriate. Yet the practice shows that cyclists use the old recipe of bread with jam. Now the scientific part of the bread with jam, bread has a mixture of simple and complex carbohydrates which accounts for 50 to 60% of its total weight. Breads provide more complex carbohydrates and fiber, white breads provide more simple carbohydrates and less fiber.
The bread has vitamins, minerals and micronutrients that come from wheat and other ingredients. The jelly is made from fruit with sugar, some brands are low calorie (energy poor) and are not recommended, and only 8% carbohydrates, while other types are highly concentrated, owning up to 80% carbohydrates, again divided between simple ( most) and compounds, and various micronutrients / salts / vitamins present in fruit. It is known that the ideal is a mix of carbohydrates and simple compounds in supplements, articles differ on the proportion ranging from 25 to 40%. This sandwich is within this proportion. It is also advantageous to have a little protein in the compound of the supplement, and this sandwich also has a small amount of protein. The ideal size is the brioche type bisnaguinha "of about 6 cm. Remove the kernels to fit more jelly and wrap with foil. With practice can 't put it over the mouth and eat, and the unwrap takes about 2 seconds. It's tasty (use your favorite jelly), soft (down easy) and economical. It has minerals that aid in rehydration, and also a minimum amount of fat. It is known that mixtures of carbohydrates / protein / fats are better digested and absorbed than each one separately. The brioche with jam is one of the supplements more balanced, meets all the functions of other supplements, and the best: it is used by Olympic champion! I'm going to patent the supplement "PowerPãoGeléia" for all athletes already use and will not have to spend a dime on advertising! Just eat the PowerPão you have won * fantastic * in performance, becoming a nag in a horse race track! Any sane person knows that this will never happen, but that's the way they are ads and aspessoas end up being led to believe it.
