Track athletes and supplements

[nycexsteve]

I've been asking a lot of questions these past few days about track and working out so my bad if you've been seeing these similar threads lol but I was just curious about whether too much supplements would effect me in a negative way being that im a 400m/200m runner (both sprinting and endurance)

So, right now I've been taking half a serving of cyto gainer in the morning, serving of muscle milk after a workout, and half a serving of cyto gainer before sleeping. I've also started taking beta-alanine. Just so you dont have to go out and look it up, here is basically what im taking in just with supplements each day.

Total Fat 18g
Saturated Fat 9.5g
Sodium 370mg
Total Carbohydrate 91g
Sugars 11g
Protein 86g
Creatine 3g

Basically, for those of you who don't have too much knowledge about track, for races like the 400m/200m you have to be powerful/strong/fast but you can't be too bulky or else you wouldn't be able to move as effectively. I weight train 3 times a week (M/W/F), on (T/Th) i do smaller workouts without weights, and I of course run every day. My main question is that with my workout regimen and with the supplements that im taking would I see any weight gains and if so do you think this would negatively effect my track performances? Thanks in advance for your thoughts but input from other track athletes who run the same events me would be great

EDIT:
and i know some of you might be thinking why I would choose cytogainer as a supplement, but i have 2 tubs of it only because i started using them back when my main focus was football and i WANTED to bulk up, as opposed to now.. im thinking maybe muscle milk is the better way to go?

[Veeshmack]

IMO you would be better off getting less protein from shakes, and more from whole foods. i personally only take in 40-50g of protein from powder sources per day, and the other 100 from whole foods.
also, it may be a cheaper alternative to just use whey protein as opposed to weight gainers like mm or cytogainer

[TheRealTmac]

Don't get too stressed about the exact nutrients in every thing you consume. Instead just eat healthily. As for supplements, protein, creatine, and glutamine is all you really need. That's all I use at least.

[nycexsteve]

bump

[Cinderblock]

I used cytogainer when I did track. If it worked for you don't stop using it. Cytogainer has vitamins and creatine along with the protein.

[nycexsteve]

What events/times did you run ?

[tonymachado123]

take the cyto after your workout and save the muscle milk for when you go to bed imo cuz you dont need creatine before you go to sleep, have it after a workout would be more affective

[Cinderblock]

bump200/100/55. I used to run the 400 but I dislike it very much lol.

[nycexsteve]

take the cyto after your workout and save the muscle milk for when you go to bed imo cuz you dont need creatine before you go to sleep, have it after a workout would be more affective

ohh that makes sense so what about in the morning should i still take half a serving of cyto

[nycexsteve]

bump any other input

[TheRealTmac]

This is unrelated to your nutrition question, but you said you were running everyday. I'd say put in at least 1 full day of rest somewhere in the week.

[nycexsteve]

Yeah defininitely on sundays thats my day off and also sometimes on saturday ill go on a short run, but its not like monday-fri practice is intense work day after day so its cool

[TheRealTmac]

Yeah defininitely on sundays thats my day off and also sometimes on saturday ill go on a short run, but its not like monday-fri practice is intense work day after day so its cool

That might not be the best either. Typically, 3 hard days is the limit. I'd say it's best to run for 5; thats' what I do. Three hard track sessions a week broken up with days off and 2 tempo days. Otherwise you are definitely over training.

[nycexsteve]

That might not be the best either. Typically, 3 hard days is the limit. I'd say it's best to run for 5; thats' what I do. Three hard track sessions a week broken up with days off and 2 tempo days. Otherwise you are definitely over training.

Thanks for helpin out but trust me my track coach knows what hes doing, practice is everyday but its not like every practice is a "hard" run/workout

[kickerz83]

I do think you are training too much as well...
Your sessions should consist of quality not quantity.
Im a 100-200m runner myself that used to do 400's.
We do>

Mon-Track, Tues- Gym, Wed- Track, Thurs- Gym, Friday- Plyo's, & recovery Sat- Either Hills or sand with plyos again.. Sunday- off

The best tip i can give you; is to not take it that seriously especially when your are so young.
You have the best years well ahead of you. Im 24 now and only starting to do PB's again, after having the same PB's for 3 years...

10.44, 21.07, 47.01 (when I used to run 4's), & even a 1min52 800m.

[nycexsteve]

I do think you are training too much as well...
Your sessions should consist of quality not quantity.
Im a 100-200m runner myself that used to do 400's.
We do>

Mon-Track, Tues- Gym, Wed- Track, Thurs- Gym, Friday- Plyo's, & recovery Sat- Either Hills or sand with plyos again.. Sunday- off

The best tip i can give you; is to not take it that seriously especially when your are so young.
You have the best years well ahead of you. Im 24 now and only starting to do PB's again, after having the same PB's for 3 years...

10.44, 21.07, 47.01 (when I used to run 4's), & even a 1min52 800m.

I've said this already before but just because practice is everyday for us does not mean that we are going hard every single practice. Also, if you look at collegiate or olympian workouts for track athletes they are down at the track 5-6 times a week doing track workouts... not that im comparing myself to olympians but as a high school junior i need to improve my times so I can make a college team, there is no time for the "best years" that are ahead of me.

Oh and kickerz whats your name and what high school/college did you go to?

[TheRealTmac]

Yeah but out of those 5-6 days, only 3 are hard workouts maximum. Maybe one other is somewhat strenuous, but the remainders are for recovery.

[nycexsteve]

Yeah but out of those 5-6 days, only 3 are hard workouts maximum. Maybe one other is somewhat strenuous, but the remainders are for recovery.

My bad Tmac i misread your other post and yeah 2-3 hard workouts is the maximum for us and the other days are just tempo/technique/starts etc. nothing too strenuous

[kickerz83]

Im not from USA, Im in Australia...
I wont put my real name on this forum> if ur really after it PM me...

Thats fair enough; if your needing to get into a college team..

[nycexsteve]

Im not from USA, Im in Australia...
I wont put my real name on this forum> if ur really after it PM me...

Thats fair enough; if your needing to get into a college team..

Its cool i see that your legit, i found your myspace page but wow track in Australia is so different from over here

[Keeloo]

leave the gainer for the off season, muscle milk is fine, im trying out myoplex right now because it has a good amount of carbs (which runners need)
i compete in the same events as you and my stack is

MMV
Purple-K (creatine)
Glutamine
Gluc-evol (carbs)
myoplex (meal replacement)
ZMA (MY FAVORITE SUPPLEMENT, yes i've had difficulty sleeping, no thats not the only benefit i've had)
and i have armageddon for those 2nd or 3rd workouts on the hard days

[nycexsteve]

Another question, i weight train 3-4 times a week and on my on days i take half a serving of cytogainer in the morning, 1 serving of muscle milk after my workout, and another half a serving of cytogainer before sleep. Should i be taking this same amount on my off days also?

[Veeshmack]

Another question, i weight train 3-4 times a week and on my on days i take half a serving of cytogainer in the morning, 1 serving of muscle milk after my workout, and another half a serving of cytogainer before sleep. Should i be taking this same amount on my off days also?

you should try consuming more protein from whole foods.
its ok to take same amount on off days, but its just better for general health to get more of your protein from food

[Keeloo]

i'd cut down a bit on off days.

[nycexsteve]

you should try consuming more protein from whole foods.
its ok to take same amount on off days, but its just better for general health to get more of your protein from food

Yeah I definitely do get a lot of protein from foods because I try to eat at least 4-5 meals a day, maybe i should just stop taking shakes right before I sleep?

[Chrome Face]

10.44, 21.07, 47.01 (when I used to run 4's), & even a 1min52 800m.

You probably mean 11.44, 24.00 and 52.00

[nycexsteve]

I was kind of skeptical about that too at 1st but i saw his myspace page and he looks like a legit track runner haha