Does anyone use energy/sports gels like GU or Powerbar, Clif etc? I know there's no magic recipe to boundless energy like some products claim, but I wonder if these are of any value to those of us who train and compete. They aren't that expensive, a couple bucks - which is nothing if you use it for fights, but potentially expensive if you use it every day for training. Normally, I pay no attention to supplements or fads. But these 'energy gels' have become quite a staple for endurance athletes (distance runners, cyclists). And i've seen empty containers at some events i've competed in. Does it have any value in a fight? I would assume it does nothing to increase anaerobic capacity, but is there a bit of value otherwise? Can you stay fresher just a little bit longer? (every little bit counts) How about training for an hour or longer? They claim to reduce (or delay) muscle fatigue. Plus they claim to be good for recovery too. I made my own homemade version from an online recipe, which I tried during a workout (out of honey/blackstrap molasses/salt/lime juice & flavouring). Expectedly, it did nothing for my anaerobic cardio. But did seem to make my strength training go by much easier. Although that might have been a placebo effect. Lastly. if you have any experience with these - is it not recommended for those trying to maintain or cut weight? If you are eating enough good carbs before a workout, AND taking an energy gel, is this a recipe for insulin spikes, weight gain etc? Thanks in advance!
The only supplement I've found really beneficial is a combined BCAA/electrolyte/carbohydrate drink. I have a third before, a third during and a third after training - it really lends itself to prolonged periods of heavy exercise - training sessions at my gym are an hour and a half, which makes it pretty ideal. In terms of using it for a fight, I can't see it being necessary unless you were in a 12 rounder - the effects, to my knowledge, are pretty negligible in shorter bursts of activity.
I do not use them personally, but generally I think that they are pretty much a waste of time if you have decent general nutrition. And if you do not have decent general nutrition, your priority and money would be better spent sorting that out than on any sort of supplements.
during training, can be useful. also useful if you have gone a little too far on something and NEED carbs instead of "need" carbs. i.e you rode 2 hours in the baking heat and not sure you can make it back, or during a long competition day.
Thanks for the replies. And Jelly babies are pretty damn tasty. I might have to down a few of those before my next fight, lol. I got turned off of them once when I read the ingredients and found that they contain beef gelatine. Which is kinda funny, cuz I like beef and I like gelatine. But the combination just doesn't sound right. I've heard of runners using Jelly babies, jelly beans etc... I've done all my training and fighting without supplements. Just proper diet and discipline. But I am willing to explore getting an edge in competition or training, so long as it is not unhealthy or illegal.
From my experience and also from what I've read, training is predominantly the aspect of boxing that benefits heavily from supplementation - you want to be able to train hard throughout the session and also to be able to recover to train again the next day. Longer training sessions in which your heartrate is elevated throughout mimick something more along the lines of an endurance event, whereby things like dehydration comes into play. If you're interested, there's a bit of reading here: http://www.sportsci.org/2006/wghdrinks.htm in relation to sports drinks. Here's another article, this one discussing BCAA usage in endurance athletes: http://www.sportsci.org/jour/9902/ams.html. Bear in mind I'm a hobbyist and not a physiologist or anything, so I may be off-mark in thinking these articles have relevance.
Boxing isn't an endurance sport. Unless you're running the equivalent of 20km or more, or you're already carb depleted it will have no benefit. The more important issue is hydration during a long boxing session. If you really think you're working hard and long enough to be seriously depleting your glycogen stores then drink a powerade or gatorade. Gels are expensive and they're designed for marathon runners or long distance cyclists. When you take in carbohydrates you need water to go with it, a sports drink has everything you need plus electrolytes and the right ratio of different sugars to replenish glycogen quickly without causing stomach discomfort. Funny story, I know a guy who carb loaded for a 12km run.
How do you feel about BCAAs, particularly in conjunction with electrolytes and carbs? Worthwhile or no?
If your diet is halfway decent there's no need for it at all. If you're cutting weight and trying to maintain a bit of muscle then you could take the BCAAs, the leucine gets used for energy and BCAAs can help to prevent mental fatigue if glycogen is low. Even in that situation the BCAAs are going to make 1-2% difference. Being hydrated and having sufficient carbs from your diet makes all the difference. Your no supplement philosophy is a good one. Your protein (which already contains the BCAAs), carbs, electrolytes are cheaper and easier to get from eating a decent diet. The only supps with good evidence behind them are caffeine and creatine. Don't take those together btw, caffeine cancels out the effects of creatine.
Jdsm beat me to it, but urm what? I pretty much agree with your limited use of supplements, and the fact that creatine and caffeine have good evidence behind them. But no, the caffeine will not cancel out the effects of creatine, i'm not sure where you have heard that from, but its bull. OP, I generally agree with his mentality about supplements. Imo they're not really worth the money, I understand you wanting to get every edge you can, but if you have a decent diet than they are not really going to make much of a difference.
There's plenty of research out there, looking at the studies and their design I definitely side on the idea that the caffeine and creatine combination doesn't work. Small amounts of caffeine wouldn't be a problem but if you have a couple of coffees everyday you're negating the creatine.
