# Supplement Regimen **URL:** \ **Category:** Nutrition\ **Created:** [October 15, 2018, 8:05pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861 "2018-10-15T20:05:01Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Sopiarz3](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sopiarz3/32/12908_2.png) [@Sopiarz3](https://www.trainerroad.com/forum/u/Sopiarz3)\ **Post date:** [October 15, 2018, 8:05pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/1 "2018-10-15T20:05:02Z")
What’s are people taking daily in the form of supplements. Are there things that us non pros can be doing to maximize our marginal gains in terms of supplementation. Currently i’m taking Pure Encapsulation ONE Multi Vitamin once a day a Thorne magnesium citramate three times a day. I’m thinking about adding an Iron supplement too. ---
**Author:** ![Josh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/josh/32/12893_2.png) [@Josh](https://www.trainerroad.com/forum/u/Josh)\ **Post date:** [October 15, 2018, 8:08pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/2 "2018-10-15T20:08:27Z")
I’ve supplemented Beta Alanine and ZMA. No real noticeable difference came from it for me though. ---
**Author:** ![willball12](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/willball12/32/3138_2.png) [@willball12](https://www.trainerroad.com/forum/u/willball12)\ **Post date:** [October 15, 2018, 8:08pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/3 "2018-10-15T20:08:47Z")
EPO might help. I jest - I’m not aware of much research related to this kind of supplementation in terms of performance. Unless you have a glaring ommision, the rule of thumb is that general nutrition is likely to have a much bigger impact. ---
**Author:** ![julianoliver](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/julianoliver/32/229_2.png) [@julianoliver](https://www.trainerroad.com/forum/u/julianoliver)\ **Post date:** [October 15, 2018, 8:08pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/4 "2018-10-15T20:08:49Z")
I take the RainbowLight Mens One multi: > **[Amazon.com : Rainbow Light Men's One Multivitamin Supplement Netcount (180...](https://www.amazon.com/Rainbow-Light-Multivitamin-Supplement-Netcount/dp/B07CTDY6MK?tag=trainerroad-20)** > > Amazon.com : Rainbow Light Men's One Multivitamin Supplement Netcount (180 Tablets), 180Count : Health & Household and Omega-3 Supreme since I don’t eat fish frequently enough to get it in my diet > **[Amazon.com: Omega-3 Supreme 1400 mg Wild Alaskan Fish Oil | Enteric Coated,...](https://www.amazon.com/Omega-Supreme-Strength-1400-Absorption/dp/B00R56IX6A?tag=trainerroad-20)** > > Buy Omega-3 Supreme 1400 mg Wild Alaskan Fish Oil | Enteric Coated, Burpless | MSC Certified High EPA DHA , Improved Absorption & Heavy Metal Tested (3 Mo Supply,180 Softgels) on Amazon.com ✓ FREE SHIPPING on qualified orders ---
**Author:** ![kurt.braeckel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kurt.braeckel/32/116719_2.png) [@kurt.braeckel](https://www.trainerroad.com/forum/u/kurt.braeckel)\ **Post date:** [October 16, 2018, 1:53am UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/5 "2018-10-16T01:53:17Z")
Just fish oil + D. Nordic Naturals oil. I occasionally use a whey protein isolate in an otherwise whole food recovery shake. I stopped taking a multi a few years ago and haven’t noticed a difference other than the color of my pee, but I eat my plants daily… ---
**Author:** ![Minty\_One](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/minty_one/32/353_2.png) [@Minty\_One](https://www.trainerroad.com/forum/u/Minty_One)\ **Post date:** [October 16, 2018, 7:38am UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/6 "2018-10-16T07:38:53Z")
I’m going to experiment a bit with supplements in the base phase. 1. Pure encapsulations - Athletic nutrients (multivitamin) recommended dose 2. Magnesium Glycinate (400mg/day) 3. Beta-alanine (shooting for 6g/day. combinations of straight beta-alanine and time release to achieve that dose) 4. Omega 3 - (4g/day, maybe try to up it to 6g/day) 5. Vit D - (2000IU/day, will check blood work in a month to target Vit D levels at 35-50ng/ml and titrate as necessary) 6. Longvida, more bioavailable form of curcumin (400mg/day) ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [October 16, 2018, 1:23pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/7 "2018-10-16T13:23:16Z")
C, D, B12, fish oil, iron. ---
**Author:** ![Dymerej](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dymerej/32/353_2.png) [@Dymerej](https://www.trainerroad.com/forum/u/Dymerej)\ **Post date:** [October 16, 2018, 2:03pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/8 "2018-10-16T14:03:14Z")
Vitamin B-complex, Elderberry with vitamin C and zinc, and Iron. CBD before bed. BCAA’s sporadically through out the day sometimes. Looking into adding citruline mallate, glutamine, and beta-alanine. Marginal gains they say… ---
**Author:** ![cbrink](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cbrink/32/70753_2.png) [@cbrink](https://www.trainerroad.com/forum/u/cbrink)\ **Post date:** [October 16, 2018, 2:20pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/9 "2018-10-16T14:20:20Z")
Multi Vitamin and Fish oil are my every day must have’s. However, when I’m pretty deep into training, I like to take half an iron supplement as well. My multi has iron in it but I’ve heard a lot of talk of endurance athletes needing to have more iron. Just don’t want too much. ---
**Author:** ![Brennus](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brennus/32/1318_2.png) [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Post date:** [October 16, 2018, 3:02pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/10 "2018-10-16T15:02:55Z")
Cycling Supplements That Work: 1.) Caffeine. Acute dosage. 2.) Trisodium Phosphate. 5 days prior. 3.) Citrulline Mallate. Chronic dosage 4.) Beta Alanine. Chronic dosage Cycling Supplements That Probably Work 1.) L Carnitine. For so many years this was a talked about supplement that never really delivered results in any capacity. Some of the more recent research regarding chronic dosing in conjunction with carbohydrate consumption are compelling. I think there is something there. For sure it’s a way to eat more carbs w/o gaining weight. Cycling Supplements That Don’t Work 1.) Creatine. When I was o-lifting this stuff was the shiznit. I remember paying $75/lb for it. (Greg Kovacs, where are you?) For cyling…it’s less than helpful. Maybe if you’re Keirin or track. Otherwise, not. ---
**Author:** ![joe19](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joe19/32/7746_2.png) [@joe19](https://www.trainerroad.com/forum/u/joe19)\ **Post date:** [October 16, 2018, 3:06pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/11 "2018-10-16T15:06:01Z")
Might be worth a blood test. For example in the UK: > **[Buy a test - Forth Edge](https://www.forthedge.co.uk/our-tests/)** > > Science-led testing designed for athletes Created by our team of sports-science experts, our biomarker profiles are designed to optimise endurance, power and strength. Forth Edge Sports Blood Tests Our kits are designed to give a range of athletes... See if you are low on anything and go from there. Could save some cash in the long run 🙂 ---
**Author:** ![kurt.braeckel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kurt.braeckel/32/116719_2.png) [@kurt.braeckel](https://www.trainerroad.com/forum/u/kurt.braeckel)\ **Post date:** [October 16, 2018, 3:14pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/12 "2018-10-16T15:14:32Z")
I’ve used iron in the past and it was helpful when I was anemic as a teenager. It definitely works if you’re feeling lethargic and can’t quite put a finger on it. Most omnivores probably won’t need to supplement iron unless they’re training a ton, and you can definitely overdo it. ---
**Author:** ![Brennus](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brennus/32/1318_2.png) [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Post date:** [October 16, 2018, 9:06pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/13 "2018-10-16T21:06:41Z")
I use these dosages: Caffeine: 4mg/kg Trisodium Phosphate: 3g to 3.5g/day for 5 days prior to event Citrulline Mallate: 5g/day for 2 weeks prior to event Beta Alanine: 4g/day 5 weeks prior Carnitine: 2g/day with carbohydrate, twice daily. I mix it in a smoothie but the original protocol is to mix it in 80g of sugarwater, basically. That’s a lot of sugarwater to drink twice every day. ---
**Author:** ![Theo](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/theo/32/18581_2.png) [@Theo](https://www.trainerroad.com/forum/u/Theo)\ **Post date:** [October 16, 2018, 10:26pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/14 "2018-10-16T22:26:11Z")
I’ve taken spirulina in the past and some swear by it. I’m usually very sceptical about any super-foods but this is one which has some research behind it > **[Spirulina Health benefits, dosage, safety, side-effects, and more |...](https://examine.com/supplements/spirulina/)** > > The latest research on Spirulina supplements. Expert analysis on potential benefits, dosage, side effects, and more. Otherwise I take magnesium, zinc, calcium and vitamin D supplement, and occasionally a protein shake if I’ve done a long or high intensity ride. ---
**Author:** ![fastk9dad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/fastk9dad/32/235_2.png) [@fastk9dad](https://www.trainerroad.com/forum/u/fastk9dad)\ **Post date:** [October 16, 2018, 10:55pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/15 "2018-10-16T22:55:10Z")
i take D3/K2 combo religiously and B12 semi-religiously. ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [October 16, 2018, 11:33pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/16 "2018-10-16T23:33:36Z")
> [@Theo](#): > > Spirulina is a non-toxic blue-green algae. Unless, of course, it contains toxins. It has to be produced in a completely toxin-free environment for it to be healthy. The trick is how to know if your source is 100% on the up and up. A lot of trust required (as in most things). ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [October 16, 2018, 11:36pm UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/17 "2018-10-16T23:36:18Z")
> [@Brennus](#): > > I use these dosages: > > Caffeine: 4mg/kg When do you use caffeine (and in what form)? ---
**Author:** ![Brennus](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brennus/32/1318_2.png) [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Post date:** [October 17, 2018, 12:32am UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/18 "2018-10-17T00:32:55Z")
just mix 1/16th tsp caffeine powder in ~400ml water & drink it down just before the race starts. Then again sometime between hours 4 & 5. I bought 500g from PureBulk quite some time ago. Got it double bagged sitting in the freezer. Prolly last me forever. I didn’t realize how much 500g of pure caffeine was at the time of purchase. It’s alot. Even just a teaspoon would probably kill me. So if ya got lil kids in the house: no es bueno. ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [October 17, 2018, 12:50am UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/19 "2018-10-17T00:50:18Z")
Do you drink coffee on a regular basis or take caffeine for training? I’m trying to chop my daily coffee intake down to 1-2 cups in the AM and that’s it, so when I do take caffeine on race day it’ll have a more pronounced effect (hopefully). > [@Brennus](#): > > I didn’t realize how much 500g of pure caffeine was… It’s more than 5,000 cups of coffee 🤪 ---
**Author:** ![Brennus](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brennus/32/1318_2.png) [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Post date:** [October 17, 2018, 1:28am UTC](https://www.trainerroad.com/forum/t/supplement-regimen/3861/20 "2018-10-17T01:28:12Z")
I usually drink a cup of tea in the morning. Never drink coffee. Nothing against it…just not a coffee drinker. Although I think it would probably be better if my CNS were more caffeine ‘resistant’ on race day. I read a lot of stuff suggesting that the ergogenic benefits of caffeine sort of decouple from the CNS effects of caffeine at those higher doses. In other words, you don’t feel like lighting is coming out of your fingers but the performance boost is still there during the time trial/race. For me, the CNS effects are a bit much. I’m really just plain high during the first 90 minutes of a race. Anyhow, caffeine is the #1 most effective ergogenic/endurance supplement in cycling that’s still available. [Next page](https://www.trainerroad.com/forum/t/supplement-regimen/3861.md?page=2)