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8 Performance Enhancing Supplements, Foods & Nutrients For Cyclists

It’s no secret that the food we eat has a huge effect on our health, wellbeing, and of course our ability to ride a bike. The harder you train and race, the more important this becomes. Emma runs you through what she believes to be the eight most important supplements, foods and nutrients for cyclists. Shop GCN Winter Kit: http://gcn.eu/Tc Pre-Order Your Casual Winter Jackets Now! http://gcn.eu/Td Subscribe to GCN: http://gcn.eu/SubscribeToGCN Register your interest in the GCN Club: http://gcn.eu/Tb Subscribe to GCN en Español: http://gcn.eu/gcn-en-espanol Submit your content with our new uploader: http://gcn.eu/upload Join our Facebook community: http://gcn.eu/FBCommunity Number one has to be iron. Iron is one of the most important micronutrients for endurance cyclists. It’s a crucial part of haemoglobin which transports oxygen around the body. Low iron levels are detrimental to performance. Iron comes in two forms - haem or non-haem. Haem iron comes from animal sources and non-haem from plants, which is less well absorbed. It’s important to be aware of foods that are high in iron and techniques to help increase absorption - because the iron story is not just about how much you consume, but also how well you absorb it. For example, vitamin C enhances absorption, whereas dietary fibre and the tannins in tea and coffee inhibit it. Moreover, because hepcidin (released by the liver to inhibit iron absorption) is elevated both after stress ie. exercise, iron will not be absorbed readily after training. B12 has many functions in the body, but is predominantly for the normal functioning of the brain and central nervous system and making red blood cells. Therefore, as with iron, it is a pretty essential part of a cyclist’s diet. A lack of B12 in the diet can also cause anaemia, but not the same as with iron. B12 deficiency anaemia causes the body to produce abnormally large red blood cells which lose their oxygen carrying capacity. Vitamin D, AKA the sunshine vitamin. Needed for the absorption of calcium and therefore needed to maintain bone mass; a deficiency has been associated with brittle bones, something lifelong cyclists might be susceptible to anyway. It has also been shown to play a vital role in the immune system, as well as improving muscular strength. Creatine is a chemical naturally found in the body, helping to release energy in anaerobic efforts. Because of that, it’s really popular among sprint based sports, but for certain endurance cyclists, it can also be beneficial. Road events can include repeated sprints of course, but the tradeoff is that it promotes storage of water and therefore you might put on a kilo or two of weight. If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍 If you'd like to contribute captions and video info in your language, here's the link - http://gcn.eu/Ta Watch more on GCN... Informed Sport - Failed Drugs Test? 📹 http://gcn.eu/FailTest Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / http://www.bettiniphoto.net/ About GCN: The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding! Welcome to the Global Cycling Network | Inside cycling Thanks to our sponsors: Alta Badia: http://gcn.eu/AltaBadia- // Maratona Dles Dolomites: http://gcn.eu/MaratonaDlesDolomites- Assos of Switzerland: http://gcn.eu/Assos KASK helmets: http://gcn.eu/KASK fi’zi:k shoes and saddles: http://gcn.eu/fizikshoes and http://gcn.eu/fiziksaddles Wiggle: http://gcn.eu/wiggle Topeak tools: http://gcn.eu/Topeak Canyon bikes: http://gcn.eu/-Canyon Quarq: http://gcn.eu/Quarq Orbea bikes: http://gcn.eu/Orbea Trek Bicycles: http://gcn.eu/-Trek Vision wheels: http://gcn.eu/Vision Zipp wheels: http://gcn.eu/Zipp power2max: http://gcn.eu/power2max Wahoo Fitness: http://gcn.eu/Wahoo-Fitness Park Tool: http://gcn.eu/-parktool Continental tyres: http://gcn.eu/continental- Camelbak: http://gcn.eu/camelbak- Suscribirse a GCN en Español: http://gcn.eu/Suscribirse The GCN Club - http://gcn.eu/club YouTube Channel - http://gcn.eu/gcnYT Facebook - http://gcn.eu/gcnFb Instagram - http://gcn.eu/GCNInsta Google+ - http://gcn.eu/gcnGPlus Twitter - http://gcn.eu/gcnTW GMBN Tech - http://gmbn.tech/subscribe GCN Tech - http://gcntech.co/subscribe EMBN - http://embn.me/subscribe Leave us a comment below!