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Fat, Sodium Phospate and Creatine Monohydrate(4 posts)

Fat, Sodium Phospate and Creatine Monohydratebisiklet
May 17, 2002 8:21 AM
Dear Cyclist Friends,
I heard that we cyclists need to eat fat even alot of us avoid eating fat (including myself). I dont know if its true.
I heard sodium phospate is very good for us too but I dont know what it does and I really dont know where we can find it.
I am using creatine monohydrate. I bought it from gnc for 15 bucks and if you buy the second one its half off. I have been using it for a month and it really improves the sprints. Its like it gives you additional power.I took 4 servings for 4 days (for loading) and the next 26 days i took 1 servings. It really worked for me. I lift weights too and with creatine I can lift more weights than I used to. I may be a placebo effect. I also heard that it may not good for your kidneys. Is that right?

Have good ride!!
Bisiklet
re: Fat, Sodium Phospate and Creatine Monohydratebrider
May 17, 2002 10:25 AM
Fats: Essential. Stay away from the saturated (palm and cocoanut) and trans-fats (anything "hydrogenated"). Stick with olive oil, flax oil, salmon oil, and CLA.

Sodium Phosphate: I'll admit my ignorance on this one.

Creatine: 5g per day is enough to maintain levels. This gives a temporary boost in strength levels by forcing water into the muscle cells. Also aids in the ATP cycle. Once you stop taking it the effects wear off. As for kidney damage, the jury is still out. Not enough long-term use to evaluate. If you keep the water intake WAY up, any damage should be minimal.
re: Fat, Sodium Phospate and Creatine MonohydrateJediKnight
May 17, 2002 2:38 PM
Fat. Essential part of the diet. Avoid butter, burgers etc and use good oils like Olive Oil and Flax Seed. Maintain your weight by eating fats in a healthy ratio to protein and carbs.

If you want to slim down or loose weight then cut SOME fat from your diet and replace with extra carbs and/or less calories. Make sure your burning all your calories. If you are training correctly your body composition will change. Youll be burning fat and not replacing it.

Sodium Phosphate is an ergogenic to be used sparingly. Check out these links for more info.
Creatine too.

http://www.jbst.com/factsheets.html
http://www.cyclecoach.co.uk/tips/phosphate.htm

Lots of good books out there giving great detail, easy to digest etc.
Drink CokeKerry
May 19, 2002 7:14 AM
Everyone needs fat. For a high caloric demand, the number can go as low as 10% of the diet, more typically 20%. Many people eat in the 30-40% range, which is a problem, but you cannot/should not eliminate it from your diet.

Phosphate is easily obtained from Coke (phosphoric acid) since any phosphate is changed buffered to phosphoric/phosphate once it hits the stomach.

Creatine is shakey, though some swear by it. It's not really for endurance sports, that's for sure. Common side effects are cramping, though that could be mostly hydration problems associated with the salt. True scientific (controlled, double blind) studies on creatine show no benefits for endurance athletes. If you believe it works, then you can get the same effect from self-belief.