{"id":17269,"date":"2018-01-22T08:30:04","date_gmt":"2018-01-22T13:30:04","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=17269"},"modified":"2019-09-16T11:47:42","modified_gmt":"2019-09-16T15:47:42","slug":"supplement-cycling","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/supplement-cycling\/","title":{"rendered":"Which Sports Supplements Should You Be Cycling?"},"content":{"rendered":"<p>If you can\u2019t remember the last time you went a day without <a href=\"https:\/\/www.vitaminshoppe.com\/p\/prolab-nutrition-caffeine-100-tablets\/xa-7013\" target=\"_blank\" rel=\"noopener noreferrer\">caffeine<\/a>, or have ever wondered if you should take a break from <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-creatine\/N-7v6\" target=\"_blank\" rel=\"noopener noreferrer\">creatine<\/a>, you\u2019re certainly not the only one.<\/p>\n<p>While there are plenty of sports nutrition supplements that you can take every day, all year-round, others require a little more strategy. \u2018Cycling\u2019 these supplements\u2014taking them for specific periods of time and then <em>not<\/em> taking them for specific periods\u2014can benefit your health and actually help you reach your fitness goals more effectively.<\/p>\n<p>So which supps are we talking about\u2014and how do you cycle them, exactly? Read on for expert tips.<\/p>\n<h3><strong>1. Creatine<\/strong><\/h3>\n<p>Creatine, a natural chemical that our kidneys and liver make from amino acids, helps our muscles produce energy. It also <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/11\/creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">supports muscle protein synthesis<\/a> by drawing water into our muscles and stimulating a compound called insulin-like growth factor (IGF). One of the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10449017\" target=\"_blank\" rel=\"noopener noreferrer\">most widely-researched sports supplements<\/a> out there, creatine is used to support strength, power, and muscle growth, says Jim White, R.D., owner of <a href=\"http:\/\/jimwhitefit.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jim White Fitness &amp; Nutrition Studios<\/a>.<\/p>\n<p>You want to use creatine when your training and goals are focused on building strength and muscle (think lots of weight lifting and plyometrics). To keep your body from getting too used to the supplement, White recommends cycling as follows: Take three to five grams of creatine per day for 12 weeks, and then go creatine-free for four weeks. Since creatine makes you retain some water, make sure to drink at least 64 to 96 ounces a day when you take it, he adds.<\/p>\n<p>Our muscles produce a type of creatine called creatine phosphate, but there are a few different types of creatine you\u2019ll find in supplements, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-creatine\/N-7v6\" target=\"_blank\" rel=\"noopener noreferrer\">creatine monohydrate<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-creatine\/N-7v6\" target=\"_blank\" rel=\"noopener noreferrer\">creatine HCL<\/a>, says Brian St. Pierre, M.S., R.D., C.S.C.S., Director of Performance Nutrition at <a href=\"https:\/\/www.precisionnutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Precision Nutrition<\/a>. Creatine monohydrate is the OG and most researched.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>When you\u2019re focused on getting as shredded as possible or training for an endurance event, though, it\u2019s time to cycle off creatine.<\/p>\n<h3><strong>2. HMB<\/strong><\/h3>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-hmb-360-capsules\/vs-1459\" target=\"_blank\" rel=\"noopener noreferrer\">HMB<\/a>, or hydroxy beta-methylbutyrate, is a component of the branched-chain amino acid <a href=\"https:\/\/www.vitaminshoppe.com\/p\/l-leucine-unflavored-500-g-powder\/xj-1026\" target=\"_blank\" rel=\"noopener noreferrer\">leucine<\/a>. HMB works to prevent <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3568064\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein breakdown<\/a> in our muscles associated with intense exercise. A study published in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4019830\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>European Journal of Applied Physiology<\/em><\/a> found that three grams of HMB per day helped athletes make strength, power, and hypertrophy gains even while training vigorously.<\/p>\n<p>Like with creatine, White recommends HMB (it\u2019s usually found in capsule supplements) for exercisers looking to build muscle and strength. Since long-term HMB supplementation hasn\u2019t been thoroughly studied, he suggests cycling between eight weeks of three grams of HMB a day (split into one-gram doses) followed by four weeks of nada. He also suggests cycling off of HMB when your goals are all about endurance or getting shredded.<\/p>\n<h3><strong>3. Caffeine<\/strong><\/h3>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/p\/prolab-nutrition-caffeine-100-tablets\/xa-7013\" target=\"_blank\" rel=\"noopener noreferrer\">Caffeine<\/a>, sometimes identified as \u2018trimethylxanthine\u2019 in supplements, stimulates our <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/07\/caffeine\/\" target=\"_blank\" rel=\"noopener noreferrer\">central nervous system<\/a>, increasing our heart rate, blood flow, and release of hormones like feel-good endorphins to boost our energy and mental alertness. One of the most widely-used performance supps out there, caffeine has been shown to boost endurance and ward off fatigue.<\/p>\n<p>The issue is, caffeine can be addictive and come along with downsides like anxiousness and trouble sleeping. It\u2019s generally safe to consume <a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/caffeine\/art-20045678\" target=\"_blank\" rel=\"noopener noreferrer\">400 milligrams<\/a> of caffeine per day (that\u2019s about four cups of coffee), but White recommends cycling the stimulant by alternating between one-month periods on and off. Instead of going cold turkey in your \u2018off\u2019 months, though, just cut your usual dose in half to avoid withdrawal symptoms like headaches and irritability. You should also slowly lower your dosage during less-demanding training periods.<\/p>\n<h3><strong>4. Thermogenics<\/strong><\/h3>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/thermogenics\/N-cp99kb\" target=\"_blank\" rel=\"noopener noreferrer\">Thermogenics<\/a> are supplements designed to boost fat-burning by increasing our body\u2019s production of energy and heat by using stimulants to speed up various processes in our body (like our heart rate). They\u2019re typically found in pill and powder form.<\/p>\n<p>Thermogenics typically contain a mix of metabolism-supporting ingredients like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/irwin-naturals-advanced-yohimbe-plus-120-soft-gels\/in-2044\" target=\"_blank\" rel=\"noopener noreferrer\">yohimbe<\/a>, caffeine, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/green-tea-extract-470-mg-100-capsules\/vs-1678\" target=\"_blank\" rel=\"noopener noreferrer\">green tea extract<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/cayenne-450-mg-100-capsules\/vs-2007\" target=\"_blank\" rel=\"noopener noreferrer\">cayenne pepper extract<\/a>. (Learn more about these popular supplements and their ingredients <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/29\/what-are-thermogenics\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.)<\/p>\n<p>Since thermogenics contain a solid dose of caffeine, make sure you factor them into your total daily intake. These supps also affect different people differently, so White urges caution when trying them out. \u201cIf someone is taking thermogenics, I always suggest starting at half a dose to gauge how they react,\u201d he says. From there, cycle between months on and off of thermogenics, as you would with other caffeine-containing supplements.<\/p>\n<h2><strong>When You Can Skip The Cycle<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">Protein<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener noreferrer\">branched-chain amino acids<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-glutamine\/N-7vj\" target=\"_blank\" rel=\"noopener noreferrer\">glutamine<\/a>&nbsp;can (and should!) all remain a steady part of your routine.<\/p>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\">Protein<\/a> helps us build muscle and keep cells and organs functioning properly, so consistency is key.&nbsp;White&nbsp;recommends including 20 to 30 grams of protein in each meal and snack. For powder supplements, he likes <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-whey-protein\/N-7ue\" target=\"_blank\" rel=\"noopener noreferrer\">whey protein<\/a> because it\u2019s quick and easy for our body to digest, and contains <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/29\/5-amino-acids-gym-lovers-should-know-about\/\" target=\"_blank\" rel=\"noopener noreferrer\">amino acids<\/a> in amounts that closely reflect our body\u2019s needs for recovery and growth.<\/p>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/29\/5-amino-acids-gym-lovers-should-know-about\/\" target=\"_blank\" rel=\"noopener noreferrer\">Branched-chain amino acids<\/a>, or BCAAs, can be found in protein supplements\u2014but many training junkies supplement them separately, too. These three amino acids, which include <a href=\"https:\/\/www.vitaminshoppe.com\/p\/l-leucine-unflavored-500-g-powder\/xj-1026\" target=\"_blank\" rel=\"noopener noreferrer\">leucine<\/a>, isoleucine, and valine, are particularly important for preserving and building muscle mass. (Most supps contain a 2:1:1 ratio of leucine to isoleucine and valine.) Experts often recommend between five and 10 grams both before and after exercise.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/29\/5-amino-acids-gym-lovers-should-know-about\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>5 Amino Acids All Gym Lovers Should Know About<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-glutamine\/N-7vj\" target=\"_blank\" rel=\"noopener noreferrer\">Glutamine<\/a>, the most abundant essential amino acid in our bodies, supports muscle protein synthesis (the process through which muscles repair and grow). Since glutamine also supports the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10582122\" target=\"_blank\" rel=\"noopener noreferrer\">immune system<\/a>, it\u2019s especially helpful if you train hard and often, says White. You\u2019ll find some glutamine in your whey protein supplement, but you can also take it in <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-glutamine-powder-bt-4500-mg-16-oz-powder\/vs-2177\" target=\"_blank\" rel=\"noopener noreferrer\">powder<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/l-glutamine-500-mg-100-capsules\/vs-1390\" target=\"_blank\" rel=\"noopener noreferrer\">capsule<\/a> form. White recommends up to 20 grams throughout the day.<\/p>\n<p><em>Reference this guide to keep your supplement cycling game on-point:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"17276\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/supplement-cycling\/web-100\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?fit=1002%2C1760&amp;ssl=1\" data-orig-size=\"1002,1760\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Web&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?fit=171%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?fit=583%2C1024&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-17276 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=740%2C1300&#038;ssl=1\" alt width=\"740\" height=\"1300\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?w=1002&amp;ssl=1 1002w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=171%2C300&amp;ssl=1 171w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=768%2C1349&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=583%2C1024&amp;ssl=1 583w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=272%2C478&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=740%2C1300&amp;ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"17276\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/supplement-cycling\/web-100\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?fit=1002%2C1760&amp;ssl=1\" data-orig-size=\"1002,1760\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Web&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?fit=171%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?fit=583%2C1024&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-17276 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201002%201760%22%3E%3C%2Fsvg%3E\" alt width=\"1002\" height=\"1760\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201002%201760%22%3E%3C%2Fsvg%3E 1002w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?w=1002&amp;ssl=1 1002w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=171%2C300&amp;ssl=1 171w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=768%2C1349&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=583%2C1024&amp;ssl=1 583w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=272%2C478&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg?resize=740%2C1300&amp;ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/sports-supplements-cycling-cheat-sheet.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you can\u2019t remember the last time you went a day without caffeine, or have ever wondered if you should take a break from creatine, you\u2019re certainly not the only one. While there are plenty of sports nutrition supplements that you can take every day, all year-round, others require a little more strategy. \u2018Cycling\u2019 these<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplement-cycling\/\">Read More <span class=\"screen-reader-text\">Which Sports Supplements Should You Be Cycling?<\/span><\/a><\/p>\n","protected":false},"author":138,"featured_media":17271,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[17,27,33,42,64,1025,1024,448,496,193,218,390,221,324,256],"class_list":["post-17269","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-amino-acids","tag-bcaas","tag-bodybuilding","tag-caffeine","tag-creatine","tag-glutamin","tag-hmb","tag-physique","tag-power","tag-protein","tag-sports-nutrition","tag-strength","tag-strength-training","tag-thermogenics","tag-weight-lifting"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Which Sports Supplements Should You Be Cycling? 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