Fast Physiology with Dr. Phil: Magic Bullets and Marginal Gains

Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling

Summary
In this episode of Fast Physiology, Dave and Phil discuss ergogenic aids or performance-enhancing substances. They cover various types of aids, including caffeine, beetroot juice, sodium bicarbonate, beta-alanine, and creatine. They emphasize the importance of focusing on the fundamentals of training, nutrition, and recovery before considering the use of supplements. They also touch on the topic of ketones and highlight the lack of clear evidence for their effectiveness. Overall, they recommend prioritizing the big rocks of training and using supplements sparingly.

Takeaways

• Focus on the fundamentals of training, nutrition, and recovery before considering the use of supplements.
• Caffeine, creatine, and beta-alanine may have some benefits for performance, but their effects are individual and should be used in moderation.
• Beetroot juice and sodium bicarbonate may have some positive effects on endurance performance, but the evidence is not conclusive.
• Ketones are expensive and their effectiveness is unclear, so they are not recommended for most athletes.
• Prioritize the big rocks of training and use supplements sparingly.