The Best Supplements for Your Activity: Spin
Spin class is an excellent way to get a fast, efficient, and super fun workout. If you’ve never heard of spinning, allow us to explain: spin brings endurance cyclist workouts onto a stationary bike. Spinning usually takes place in a group class setting. However, with the Covid-19 pandemic and brands like Peloton, it’s easier than ever to spin at home.
Here you will find Supplement Superstore’s recommendations for supplements to support your endurance spin workouts. First, since spinning is rising in popularity, let’s talk about what to expect from your first spin class.
What You Should Know Before Spinning
Whether you’re doing your first spin class at home on your brand-new spinning bike, or you’re headed off to an in-person class, starting a new exercise activity can be nerve-wracking! Here’s what to expect.
- Arrive early, or plan for an extra couple of minutes at home to get your spinning bike set. Sit on your saddle (seat) and place the ball of your foot on the pedal. You should be able to straighten your leg without moving your hips.
- Know how to “tap back.” A tap back is a popular spin move that helps to increase the intensity and improve your endurance. When you tap back, you come out of the saddle, then return to a seated position briefly before lifting yourself up again. Engage your core and use your legs for this movement, not your arms
- Resistance is key to spinning. Cyclists need to find the sweet spot for resistance on the stationary bike. Both too much and too little resistance makes you sacrifice your form, and, like with other activities, form is everything.
- Stay engaged through your pedal stroke. For cyclists, the pedal stroke is much more complicated than a novice might realize. The basic idea is to actively use each leg through the entire stroke, as opposed to going limp at the upstroke and allowing the other leg to do all the work on the downstroke.
- Don’t squeeze your handlebars. During a challenging endurance spinning workout, a new cyclist might be tempted to squeeze the life out of the handlebars - don’t do that. Instead, squeeze your core, and use your hands for extra security. You should be able to lift your fingers while you pedal without feeling unsteady.
- Drink water! Like any other exercise, you need to stay hydrated. For endurance activities, cyclists need to bring lots of water and drink it often throughout the workout. The more you sweat, the more water you should drink!
Now that you know what to expect, let’s talk about supplements to support your soon-to-be favourite endurance activity!
Supplements for Cyclists
Get Pumped up: Pre-Workout for Cyclists
Pre-workout is your go-to supplement to get pumped up about a workout and up your energy. However, it’s not just perceived effects; pre-workout supplements have proven ingredients to improve your performance and endurance.
Look for a pre-workout that contains caffeine and beta-alanine. Caffeine not only gives you a jolt of energy to get started, it also improves athletic endurance performance. Beta-alanine is an amino acid that converts to carnosine in the body. Carnosine reduces lactic acid build-up in the muscles, which improves athletic endurance, reduces perceived fatigue, and prevents you from getting ridiculously sore after an endurance workout.
Supplement Superstore’s Pre-Workout Recommendation: Believe Supplements Pump Addict Pre-Workout
This pre-workout supplement is excellent for cyclists because it contains 3000 mg of beta-alanine and 200 mg caffeine for optimal pump, energy, and performance.
For Endurance Support: Creatine for Cyclists
Creatine is another go-to supplement for all athletic activities. It’s highly researched and proven to improve strength, endurance, and performance. You can find pre-workout supplements that contain creatine. However, taking creatine on its own allows you to follow a dosing protocol to optimize the effects of creatine on your workouts.
Creatine dosing protocol:
Start with a loading phase of creatine; take .3 grams per kilogram you weigh per day. Split this dose into four daily doses of approximately five grams each. Load with your creatine supplement for five days. A maintenance phase then follows the loading phase. Take .03 grams per kilogram for the duration of using creatine to supplement.
Supplement Superstore’s Creatine Recommendation: Mammoth Creatine Monohydrate
Mammoth creatine is ideal for cyclists as it contains five grams of creatine per two teaspoon serving.
Supplement Superstore’s Creatine Pre-Workout Recommendation: Optimum Nutrition Gold Standard Pre-Workout
This is an excellent pre-workout supplement for cyclists. It contains 175 mg of caffeine, three grams of creatine monohydrate, and 1.5 grams of beta-alanine.
For Better Recovery: EAAs for Cyclists
Cyclists push their bodies to the limit because of the nature of the sport. Riding a bike or spinning is the most efficient way to exercise. This efficiency means you’ll be able to ride for a very long time, and if you don’t take a proactive approach to your recovery, you might end up so fatigued and sore that you don’t want to spin again for several days. EAAs, or essential amino acids, supplements are a great way to support over-worked muscles and ensure your recovery happens quickly and with ease.
You can take EAAs pre, post, or intra workout. The inclusion of all the essential amino acids in your workout-centric supplements is vital for switching your body out of a catabolizing muscle phase and into an anabolic phase. Using EAAs will support your lean muscle mass, reduce lactic acid build-up, and rehydrate your cells.
Supplement Superstore’s EAA Recommendation: RedCon1 Grunt
This EAA supplement contains:
- 35 mg sodium
- 3 g leucine
- 5 g isoleucine
- 5 g valine
- 300 mg lysine
- 250 mg threonine
- 250 mg phenylalanine
- 50 mg tryptophan
- 25 mg histidine
- 25 mg methionine
The ratios are ideal for muscle growth and recovery and therefore support hard-working cyclists.
Supplements are an excellent way to improve your workouts and reach your goals a little bit faster. Most people know that using a protein supplement can help, but there are other supplements to consider, too.
Spinning is a great way to stay in shape and have fun while doing it. Whether you’re new to spinning or you’re a pro, your spinning endurance and performance will improve with the addition of pre-workout, creatine, and EAAs.