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  1. #1
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    mtb recovery supplement?

    Hello, I normally ride about 5-10 miles on my mtb but yesterday I rode about 20 miles. Now my knees and ankles are feeling the pain.

    I'm guessing that knees and ankles probably tend to be high-impact areas for mtb-ers who push their limits. So what vitamin/mineral supplements do you recommend for mtb-ers who are feeling the impact the next day? I found the following url with supplement recs for joint pain:

    10 Best Supplements for Your Joints

    I already take Omega-3 fatty acids as a daily supplement and it works very well to eliminate some subtle lower back stiffness from a previous injury. I met someone a few years ago with a previous back injury who took glucosamine on a daily basis.

    So what supplement do you take or recommend for knees and ankles that have taken a pounding from recent mtb riding?

  2. #2
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    Cycling is great exercise because it's so low-impact. I doubt physical impact is causing your pain, even if you ride a rigid bike on rocky, nasty trails. Your pain is probably due to poor bike fit, and the time spent doing a 20-mile ride vs. a 5-mile ride is causing that poor fit to manifest itself as pain.
    Sometimes, I question the value of my content.

  3. #3
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    The pain you have is because you increased your mileage by too much.

    Rule of thumb is increase distance/time by 10%/week.

    I doubt these supplements will do much(if any) good.
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  4. #4
    EAT MORE GRIME
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    favorite food supplement is: food

    seriously, just eat a pile of steak or chicken or tuna it fixes everything a bike does to ya
    better for your joints than any 'top ten list' will show ya

    just eat and ride


    lower back stiffness ? 50 situps every other day can fix that right up

  5. #5
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    Load up on the protein after a ride.
    life is... "All About Bikes"...

  6. #6
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    Quote Originally Posted by 127.0.0.1 View Post
    favorite food supplement is: food

    seriously, just eat a pile of steak or chicken or tuna it fixes everything a bike does to ya
    better for your joints than any 'top ten list' will show ya

    just eat and ride


    lower back stiffness ? 50 situps every other day can fix that right up
    This guy speaks the truth! I feel like people overthink this stuff

  7. #7
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    I used to cramp up towards the end of an 11 mi. ride..I started drinking electrolytes and that stuff works..

  8. #8
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    Quote Originally Posted by titus View Post
    So what vitamin/mineral supplements do you recommend for mtb-ers who are feeling the impact the next day?
    I take vitamin A(dvil)

  9. #9
    The White Jeff W
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    Quote Originally Posted by d365 View Post
    I take vitamin A(dvil)
    ^^^This. Chocolate Milk after the ride, Advil next morning
    No moss...

  10. #10
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    Have you had your bike properly fit to you? If not, you should. Knee pain can also be caused by your cleats not being properly aligned on your shoes (assuming you're riding clipless pedals). If miss aligned you can be riding toed in or toed out which will mis-align your knees.

  11. #11
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    Vitamins and various other manufactured nutritional substances like "recovery" drinks remind me of something I read in David Foster Wallace's "Infinite Jest". They were talking about the genius of Arm and Hammer convincing people to pour baking soda down the drain in order to freshen up the garbage disposal. I think I remember actually seeing a commercial for that a long time ago... But anyway, that's pretty much the same as wasting your money on "recovery drinks". Just eat well and get some rest.

  12. #12
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    Eat something with protein after a ride. If you ride hard it's going to hurt during and after, get used to it. If you are doing a lot of rough descending move your cleats back a bit from under the ball of your foot. A lot easier on the ankles, better, more confident descending, jumps, and drops.
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  13. #13
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    mtb recovery supplement?

    Get a bike fitting done.


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  14. #14
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    Quote Originally Posted by Hawg View Post
    Load up on the protein after a ride.
    ^^This

    I'm 15-20 minutes of drive time from my usual single track spot. About 12-14 miles and 1500-2000' of climb is typical depending on my route. I keep toking on my sport drink (homemade) till I get home then I build a smoothie in my NutriBullet with Cytomax 27g Protein Powder w/ aminos, etc, fresh pineapple, apple, blueberries, & almond milk. It's a great recovery mix. I'm an animal....come at me bro!

  15. #15
    Yeah!
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    I'm betting your knees hurt because your saddle is too low and your ankles hurt because they are weak. Raise saddle, move feet forward a bit on the pedals, and work up to longer rides rather than just going for it. Make sure your bike is the right size for you.
    I will suffer no butt-hurt fools!

  16. #16
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    Just...
    Last edited by Flamingtaco; 07-25-2014 at 12:37 AM. Reason: Wrong Thread!
    I will suffer no butt-hurt fools!

  17. #17
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    Gatorade G3 protein drink.
    My Bike: '19 Liv Tempt 2
    My Blog: http://http://kona0197.wordpress.com/

  18. #18
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    Quote Originally Posted by Kona0197 View Post
    Gatorade G3 protein drink.
    your kidding right?

  19. #19
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    Get a vitamix!!!

  20. #20
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    ^^oh yes

    that is why I said --pile of steak--. really, twice as much meat as you think you can stand

    then wallow around watching TV and burping....good for the joints

    your mileage may vary but i literally have been testing several joint compounds and glucosamine and those things...for like 6 years...they do not do a damn thing for me. I have been cycling on and off (cycling the dose...I ride every day) 2-4 months for those 6 years to see if they really work. nope, not for me anyway...all placebo. again your mileage may vary. I feel best when I go completely carnivorous and stuff myself with other animals

    Vitamin A(dvil) is ok but I recently whanged my foot hard
    (rolled to side heard a crunch tasted some tears)
    and I am finding Vitamin N(aproxenSodium) works way better than ibuprofren for it.

  21. #21
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  22. #22
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    No, I wasn't kidding. They advertise the G3 stuff to be the stuff you drink after a workout.
    My Bike: '19 Liv Tempt 2
    My Blog: http://http://kona0197.wordpress.com/

  23. #23
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    Re: mtb recovery supplement?

    Quote Originally Posted by Kona0197 View Post
    No, I wasn't kidding. They advertise the G3 stuff to be the stuff you drink after a workout.
    Just like snickers advertises "hungry?! Why wait"... Its a marketing thing lol. That g3 is garbage!

  24. #24
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    Quote Originally Posted by Kona0197 View Post
    No, I wasn't kidding. They advertise the G3 stuff to be the stuff you drink after a workout.
    While I am guilty of having Gatorade (G3) in a bottle and water in my bladder on a long ride, the problem with Gatorade products is that they are full of sugar. Sugar actually dehydrates you even more so this stuff is good and bad.

    I drink my water and sip the Gatorade in extreme conditions but I try to keep consumption of the stuff down to a minimum comparatively.
    life is... "All About Bikes"...

  25. #25
    EAT MORE GRIME
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    Quote Originally Posted by Hawg View Post
    While I am guilty of having Gatorade (G3) in a bottle and water in my bladder on a long ride, the problem with Gatorade products is that they are full of sugar. Sugar actually dehydrates you even more so this stuff is good and bad.

    I drink my water and sip the Gatorade in extreme conditions but I try to keep consumption of the stuff down to a minimum comparatively.
    pretty much mandatory to consume 60-100g carb (in any form you can digest without stomach upset) per hour for hard riding, if you want to go for hours and hours (to a point, then you need more real food)

    so, if you are honkin, gatorade is fine. drinking it when not riding, maybe not so much

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