The Very Best Nutrients and vitamins for Runners

 

Supplements for Running Best Supplements for Runners

Video taken from the channel: BestPriceNutrition.com


 

Top 5 supplements for Endurance Performance

Video taken from the channel: Will Girling


 

Do Runners Need Multivitamins to Stay Healthy?

Video taken from the channel: The Run Experience


 

The Supplements I Used During My Pro Running Career | #AskNick

Video taken from the channel: Nick Symmonds


 

The 27 Best Recovery Foods for Runners

Video taken from the channel: RunnersConnect


 

Which Supplements Actually Work | Stay Healthier and RUN FASTER

Video taken from the channel: The Running Channel


 

10 Key Vitamins And Minerals For Runners

Video taken from the channel: The Run Experience


 

Supplements for Running Best Supplements for Runners

Video taken from the channel: BestPriceNutrition.com


 

Top 5 supplements for Endurance Performance

Video taken from the channel: Will Girling


 

Do Runners Need Multivitamins to Stay Healthy?

Video taken from the channel: The Run Experience


 

The Supplements I Used During My Pro Running Career | #AskNick

Video taken from the channel: Nick Symmonds


 

The 27 Best Recovery Foods for Runners

Video taken from the channel: RunnersConnect


 

Which Supplements Actually Work | Stay Healthier and RUN FASTER

Video taken from the channel: The Running Channel


 

10 Key Vitamins And Minerals For Runners

Video taken from the channel: The Run Experience


B Vitamins are thiamin, riboflavin, folate, B-6, and B-12. The more active you are as a runner, the more riboflavin and vitamin B-6 you will need. So, if you are not getting enough B vitamins, you can feel a negative impact on your performance.

B vitamins — thiamin, riboflavin, folate, B-6 and B-12 — are responsible for helping your body convert food into runtastic energy. And the more energy you need, the more B vitamins you may also need. After all, according to research from Arizona State University, exercise likely increases how much riboflavin and vitamin B-6 you need. The 15 Nutrients All Runners Need. Vitamin A. Lucas Zarebinski.

Use it for: Keeping skin strong, bolstering eyesight so you can maintain sharp vision on night runs. How Much? Men Vitamin B12. Calcium.

Choline. Vitamin C. Vitamins C and E are both great antioxidants that offer support for long-distance runners. We all know that vitamin C gives the immune system a boost, but it also fights oxidative damage caused by exercise and environmental toxins. Like vitamin C, vitamin E fights free radical damage caused by exercising for a long time.

Vitamins and minerals typically used up by strenuous activity include vitamins A, C and E as well as potassium, sodium, magnesium and more. Antioxidant intake is crucial as well because working out generates free radicals that attack healthy cells if they’re not countered by antioxidants. Opti-Men has you covered in every instance.

When it comes to the best nutrition for running, we’ve covered calcium, magnesium, healthy fats, protein and more. However, there’s one important vitamin your body still needs — magnesium. Vitamin can also help ward off upper respiratory tract infections, which can occur in long distance endurance runners. Also, Vitamin C is an antioxidant. This can help fight off the free radicals produced by your body during running, and might otherwise lead to delayed onset muscle soreness.

Vitamin C further helps protect cells from damaging compounds that roam through your body, much like vitamin E. But you also need it to improve nonheme iron absorption this effect is greater when the two are taken together. Nonheme iron is the form that comes from supplements and plant foods 4 ⭐ ⭐ This is a verified and trusted source. Everything from multi-vitamins, iron levels, holistic remedies and performance enhancing pills, supplements can make all the difference to your running health. Vitamins C and E, the antioxidant nutrients, play important roles in protecting muscle cell membranes from oxidative damage.

Long-term running can produce a constant oxidative stress on the muscles and other cells, predisposing them to damage, because the activity increases oxygen consumption 10 to 20 times that of rest.

List of related literature:

Runners with diets that do not provide enough protein, iron, zinc, or vitamins A, B6, B12, and E, however, may have weakened immune systems.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

riboflavin, niacin, calcium, magnesium, and iron intakes.34 A study of marathon runners found that supplement usage (especially vitamins C and E, calcium, and zinc) was common.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Although all vitamins and minerals are needed in adequate amounts for proper health and bodily functioning, a handful of vitamins and minerals are in the spotlight for endurance athletes: B vitamins, iron, calcium, vitamin C, vitamin E, sodium, and potassium.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

For the endurance cycler, marathoner, and triathlete, convenience supplements can quickly provide energy, carbohydrate, protein, and other nutrients.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Vitamins and minerals that build blood, bones, and tissues, including calcium, vitamins A and D, magnesium, and phosphorus, are essential for growing children and teenage athletes.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

As an endurance athlete, you no doubt have more than a passing interest in getting the vitamins and minerals you need in your diet.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

However, when energy, vitamin, and mineral intake were assessed immediately postseason, calcium, copper, iron, magnesium, selenium, zinc, vitamin E, vitamin C, and several B-complex vitamins were significantly lower.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

The B vitamins have at least two essential roles during exercise: supporting energy production (thiamin, riboflavin, and biotin) niacin, and supporting pyridoxine the [B formation 6], pantothenic of oxygenacid, containing While necessary red blood in recommended cells (folate and amounts cobalamin for optimal [B12]).

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

During the 14 days after the race, the runners who supplemented with vitamin C had fewer upper-respiratory-tract infections than did those without the supplement (33% compared to 68%).

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

These athletes (such as cyclists during the Tour de France) as well as those consuming extremely low energy diets (such as female endurance runners, gymnasts and ballet dancers) are prone to a marginal vitamin intake and can be at risk of developing vitamin deficiencies.

“Human Nutrition E-Book” by Catherine Geissler, Hilary Powers
from Human Nutrition E-Book
by Catherine Geissler, Hilary Powers
Elsevier Health Sciences, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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208 comments

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  • Actually The isolation of (vitamin E) alpha tocopherol was probably the biggest mistake in nutritional history. The following video describes this mistake in detail as well as why it failed as an antioxidant and caused an increase in mortality rates. https://youtu.be/V9zHfSIPdSo

  • Potassium yes is needed for everyday life but potassium is not needed AT ALL when training or races. I have done 3 Ironman’s consuming less then 200mg of potassium. there is a lot of search of there that it hurts when your racing in high temperatures as your muscles Brake down when running it essentially releases potassium into your bloodstream.

  • Great video again & added foods to my diet. Mango? In another video I thought you used dried mango as race nutrition snack, but here you say keep vit E away from training?

  • OMG Coach Elizabeth, this is verrrry helpful right about now, since a doctor was getting worked up about all of these issues.

    I can rest a little easier, because this explains a lot of things (nutrition, especially as it relates to the athletic body) that many doctors just don’t have much, if any training in.

    Thanks so much!

  • Starts at 1:30
    1:30 Iron
    2:22 Magnesium
    2:43 Calcium & Vitamin D
    3:40 B Vitamins
    4:21 Potassium & Sodium
    5:20 Zinc
    5:54 Selenium
    6:33 Vitamin E

  • Can’t help but see this as a wildly ignorant though likely unintentional attack on plantbased runners. There are plenty of easy plant sources of iron, calcium, b vitamins… but it was presented in this video that “especially” plantbased runners need to ensure they’re not deficient, which is laughable. I’ve been vegan for 5 years, run every single day, and just eat a variety of plant foods. No issues at all, and I have thousands of other vegan friends/acquaintances who also are having no issue. As long as a person eats enough calories of a balanced whole foods plant based diet, there is no risk of deficiency. Again, it just seemed like there was an unnecessary emphasis on the risks for plantbased diets, when in reality it is optimal for human health.

  • This was really interesting and so helpful to address the different diets people are on. Many assume we all eat meat and dairy but that is not the case. Also I have never thought to get blood tested but that is a very useful thing to do. Than you.

  • Great video as always. I take a multi-vitamin to for many of the supplements you listed. Aside from that, the only other supplement I swear by is ginger. During runs 13 miles or more, ginger helps to soothe my stomach and prevent that nauseated feeling.

  • Ok well there are a few things to consider. One is it may just take you getting into better shape and this is part of the process. It could also be that you are overtraining. If neither of the above then you could try a good pre-workout w/ some stims, beta alanine, etc…

  • Just a note on vitimin C; when sick the body burns it off much faster. So, to fight off a viral infection, doses much be higher and taken much more often. This is referred to as high dose vitimin C and is covered in more depth by various doctors including Dr. Andrew Saul, Dr.Susan Humphries or Dr. Mercola.

    For my joint pain as well as chronic fatigue I take amorphous silica in the form of diatomaceous earth. I’m fifty and have begun running again after a 24 year gap and knee surgery. D.E is amazing!

  • Have you done a video on bruised toes and nails? The bug bear of my running life! Tried all sorts of running shoes and still happens. Appreciate if it advice can be given.

  • highly recommend brazil nuts as a source of Selenium (6 per day)! I research Se supplementation at my university, and I can say it can greatly impact your immune health! I particular, humoral immune pathways within blood plasma have shown to be positively impacted by Se supplementation.

  • Guys I enjoy many of your videos, but respectfully, I think you’re going outside your realm of competence here (l’m a health professional).

    I know you add your disclaimer at the start, but people are likely to still take excess or poorly recommended supplements from this type of content. This behaviour can end up masking pre existing or developing medical conditions that need to be checked over. I’ve seen this happen, and it’s a considerable problem for some people runners or not.

    I am no vegetarian or vegan, but some of your advice also sounds flippant, disregarding and disrespectful to these groups as well in what you suggest. This is especially given advice say from The Lancet’s EAT committee (prominent medical journal) recently for reducing animal product consumption by the public not increasing it. You offer no proof you have consulted with the Vegetarian or Vegan Societies at all for this video.

    One scientific paper also does not constitute a recommendation, as health professionals know as well. Sound recommendations come from reputable committees, that study scientific consensus over time, and recommend accordingly. Showing just some hand picked papers, however recent, is not evidence of knowing the limitations of one paper’s approach, nor possible conflicts of interests.

    Lastly, not to mention that a number of supplements can have side effects (not mentioned at all really in your video) and people spending their money on supplements when they don’t really have this to spend, rather than on other cheaper sources (aka like healthy foods, and increased sunlight time in certain seasons of the year).

    Again, I wish all the best at the Running Channel I think this was done with good intentions, but I think you need to revise your approach in future.

  • What about beetroot? That’s supposed to help although I understand that if you eat too much your urine changes colour. Haven’t yet had the nerve to try, although I can easily eat two of them in one go!

  • Still not convinced that caffeine is that good I avoid caffeine after 2pm. I found Anna’s stained favourite mug too funny (caustic soda to fix?). Helen and I use vitabiotics, a result of a freebie in the GNR goody bag. I order them direct as well, cheaper than the shops.

    Missing the four of you, looking forward to this all being over. Four very different people all with a passion for people. Oh, and running! ��‍♂️��‍♀️��‍♀️��‍♂️

  • I’m on a plant based diet so take B12 supplements throughout the year and VitD in winter. Also flax seeds and chia seeds in my cereal each morning.

    Something I’m struggling with I think is electrolytes. After a long or strenuous run I can get headaches, so am probably dehydrated. I’ve gone for natural option at the moment like coconut water, but wonder if I should get a powder in. Any recommendations?

  • My thanks to the Running Channel. I just did my first marathon! Well, it was yesterday afternoon and evening, but I have been soaking and relaxing and wondering what to do about stairs. I did it in very quiet roads and an empty car park with 186 spaces, don’t worry. Thank you for the information and inspiration!:o)

  • Thank you for this video! My doctor prescribed B12 after I experienced extreme fatigue (blood test showed a dramatic deficiency). After a few weeks I noticed a significant improvement. I was retested a month later and my levels were within normal range. As a vegetarian, supplements are an important part of my whole health.

  • Great video, thank you Andy and Anna! Can you make a video on the ultimate (few) runners meal or meals in a day? And when do we find out about team anna and team rick!

  • The one supplement ppl usually refuse to see as beneficial is salt. A strategy you might employ is filter your water. Remove the calcium carbonate commonly found in tap water. The use of plain water will ensure that immunity is optimized. It can take min. 4-6 weeks before all of the blood cells are replaced, so once filtering has begun consider doing it indefinitely.

  • Almost no supplements, if any,are needed unless you have any deficiencies. Eat varied foods and eat your vegetables!

    High doses of vitamin C (1000mg = 1g) has also been correlated with decreased training results (NIH, small study of 54 fit people + animal studies).
    Also what you take is not necessarily what you get. Fx. Vitamin D should be taken with calcium as it can help increase uptake, iron with vitamin c etc. So even if you need it, there are some caveats.

  • Vitamin C is also responsible for the success in the cocktail given to the people who have recovered from covid-19, they found the cocktail of drugs wouldn’t work until the patient received a massive dose of vitamin C, if I recall it was 5000 mg daily does added to the cocktail. It was the only common factor to all the recovery patients

  • Great video. I use nitric oxide, bcaa and caffeine before any exercise and protein, spirulina, ginger and creatine post exercise. I am an older runner(65) and find supplementation a necessity. Plus thanks for tip about probiotics.

  • Unless you’re actually deficient in any of these you’ll be most likely to end up with expensive urine. Please check whether you’re actually deficient in any of these before you start taking supplements it’ll save you a lot of money over the long run if u don’t actually need them!

  • I’ve been running for over 50 years and I’ve done a lot of damage to the meniscus in my knees running in inadequate shoes on hard surfaces, over-training, etc. In order to be able to run at all I only run in Hokas and I use a variety of supplements which do seem to make a difference, at least to me. I use glucosamine and chodroitin twice a day along with MSM which appears to make the first two work better. I use fish oil twice a day. I also use Qunol (highly absorbable turmeric) once or twice a day as necessary for inflammation. I also use and highly recommend collagen protein powder. It not only helps with joints, it also helps you to recover faster from hard workouts. My 21-year-old son who is a 70–100 mi. per week runner and I use it every day. We put two scoops in our coffee in the morning. The best deal I found is from a company called Zen Principle. They are on eBay and you can get 3 pounds for about $39 which is much cheaper then you would pay in a place like GNC.

  • Super interesting, thanks! Magnesium can be absorbed easily through the skin, I use a magnesium spray and massage it into my legs after an intense session and I really feel it has an amazing effect on my recovery time.

  • So I’m a bigger guy who enjoys ulttas. Bout 6-1, 230 lbs. I got cardio for days but have a hard time with inflammation of the knees. Anyone know anything about turmeric? Just curious. Thanks.

  • Calcium could be an important supplement to many runners. Likewise, vitamin B12 and iron supplements may also benefit many runners

  • I get vitamins and minerals from my diet but i take a few extra amino acids pre run like NAC, ALCAR, DLPA, CDP Choline and MYO Inositol. They sound a bit strange but they’re naturally found in some food like vitamins are and we can benefit from them when exercising regularly. Inositol for example is a simple sugar and was previously known as vitamin b8 so nothing too scary.

  • Hi you all, love your video, it’s ace. Mint, smashing to you all,

    I take 2 puffs of my (Blue) inhaler before I go for a run which makes me breath better when I either do a run/or a race.

    And you Anna awesome, team Anna.

  • I take L Carnitine for energy, caffeine and B vitamins. It does helps me. I tried BCAA, creatine and others but there are too expensive and doesn’t show any difference

  • Tart Cherry Juice made from tart cherry has the bitter taste due to the certain antioxidants which produce the anti-inflammatory effects. It’s also known that tart cherry juice is capable of reducing the inflammation and pains that are associated with chronic arthritis inflammation and exercise

  • I love your videos, and this is a good subject. Just a suggestion: go over each supplement, the natural foods in which you get them, in much more detail. Perhaps a video for two or three rather than so many. Thanks!

  • Thank you Anna and Andy! Very informative as always! ���� I think as runners,we should take supplements especially these days,because we might not get all the nutrients we need as sometimes it’s not possible to find the usual food we eat,as matter of the current situation..Vitamin C and Vitamin D is really helpful indeed,along with other supplements mentioned…I’m a pescetarian,so I’m just thinking maybe I must include protein shake as well..

  • Sorry for the delayed reply. Creatine is not something that you take and feel it immediately. Rather it needs to build up in your system, so when you take it is not as important. In fact on training days it is best to take it post workout w/ simple carbs. As discussed in the video supplementing w/ extra glutamine is really only beneficial for long endurance athletes otherwise you will get plenty in your foods and protein powder. Hope this helps.

  • What do you think about Collagen for joint repair? I tell myself that eating some gummy bears is good for me because of the gelatin:D

  • Personally I Prefer Natural suplement. Bee pollen will strengthen your performance and resistance.Dried nettle will raise oxygen Levels.Please remember abaut witamin B12. Thank you for The interesting program.

  • Cool tips, thank you! �� And yes healthy diet is always best. Be extra careful with vitamins A,D,E and K, you can actually overdose on these causing bad effects on the body. There’s also an interesting Amazon/ Netflix show about vitamins called “Vitamania” (if you can get past the singing parts, lol)

  • Great video as usual �� I use two supplements, vitamin D as I heard a senior doctor on the radio mention we should take one a day for the rest of our lives, as it boosts our immune system.
    I Also take Turmeric which apparently is a super spice, one of its many benefits is its anti inflammatory measures.
    Keep up the good work guys ��

  • First rate, Ruariri. I mostly know this, but a useful primer, nonetheless. With your succinct, snappy presentation of the info, you “instruct and delight.” (Horace, “Ars Poetica”; Aristotle, too) I second Marius D. keep ’em coming.

  • Vitamin D, most likely, living in Ireland. Otherwise, nothing too surprising but always good to get conformation for what one already does. Beans, lentils, fish, vegs, oats are the key parts of my diet and help me recover fast. I add Vitamin C and Magnesium supplements during intense weeks. Haven’t been sick for over a year.

  • Were you surprised by any foods that did or didn’t make the list?

    Which vitamin or nutrient do you think you are most deficient in?

  • “Healthy well balanced meals”
    Continues to do a Big Mac Mile ���� I know these videos are old and that may have not been in order of video release but I thought it was funny! Always solid advice Nick!

  • I just take a daily multi vitamin, but I noticed some have potassium and some don’t. I’m going to switch to one that has it after this round. Nick any thoughts on potassium? Love the channel, and all the great incite. Keep up the great work!!

  • Hey nick symonds I wanna thank you for your inspiring videos. I completed my junior college transition to division one, your story path videos has really helped me being a 1:54 guy too push myself and believe I can run top times and improve. What’s your race day every day favorite spikes to wear and your mood on those days to throw in a random question?

  • I heard Deena Kastor asked the same question last spring. Her answer was “None” she just made sure that she ate a really well balanced diet. When she was told she needed more vitamin D she said she added kale (kale chips), eggs and pickled herring and got her levels back to normal. I seem to recall that some athletes have tested positive for banned substances after taking supplements.

  • Vitamin C Completely unnecessary. A smoothie of oranges, bananas, berries and some spinach will be way more absorbable and surpassing the 500mg is already, in one single meal.

    As Nick says, if you ate whole, full, organic and only quality real foods, supplements are not needed. However until people consider organic whole wheat pasta whole food and 5 potatoes a day as your 5 vegetables, supplement companies will thrive. I asked a client of mine last time, when was the last time he ate raw beetroots or shredded raw celery root? Maybe a light curcuma, ginger tea with hand picked stinging nettles?
    Yes there are tons of natural and free natural stuff out there what are simple, but most people just don’t eat them raw, or not eat them at all. People know about kale chips, but never tasted kale. Raw red cabbage, with kohlrabi leaves and raw brocoli? What?

    MCT oil powder is an extremely highly processed OIL, spray dried! OIL! You don’t want to mix that with sugar, like orange juice. Unless you want some serious stomach and blood sugar issue! For longer endurance outings on the bike after an avocado and egg rich breakfast, it might be great, but not before any sort of speed training!

    I am not a supplement guy and not like stacking, but most athletes use for instance a stacking like this:
    PRE
    2g of Creatine Pre-Workout
    2g of Beta Alanin Pre-workout
    2g L-Carnitine Pre-workout
    2 4g Citruline Malate Pre-Workout (maybe 2g in bottles during it is cheap)
    Prefer these with a strong green tea, as coffee might inhibit some features

    POST
    2g of Creatine
    2g HMB
    Prot Shake 20g Hemp / 20g Whey
    5 to 10g EAA (not BCAA)
    3g Fish Oil
    ZMA
    Carbs obviously

    Before BED
    2g of MG
    1G of Ca
    50mg CBD
    3g Fish oil

  • Hey Nick! I’m just starting my Cross-Country training and I want to know you’re opinion on things I should change this summer from last summer. And how can I start making my distance days faster while still allowing my body to recover properly?

  • Once again great content! If you want even more helpful info about post workout recovery and Nick Symmonds come check out our interview with Nick covering topics like Live Momentous protein and some! http://recover-zone.com/recovery-like-olympian-nick-symmonds/

  • Hey Nick what do you think about supplementing creatine? After a loading phase of about a week I saw a big improvement in the shorter sprints, especially the 200m.

  • Yo Nick if you would’ve taken beta alanine starting six weeks before London 2012 I think you could’ve gone 1:42 low. Proven to be great at buffering long sprints. Row never brought it up? Or you guys were just old school rawdawging it?

  • Hey Nick, did you also use the Momentous ArcFire strength powder after lifting sessions or just use the RedShift endurance powder to recover from running workouts. I’m wondering if I should also take a supplement after my lifting sessions. Thanks for all you do for our community, cheers.

  • Thanks again Elizabeth for your wise nutritionist words. ���� I’m definitely a masters athlete at 65. I run 40-60 kms most weeks….when it’s not windy (I’m a kite surfer too haha). I run intervals on the treadmill @ 20 kph x 4 & 800 metres.
    What I’m saying is, I push myself for an old fella.
    I was recently diagnosed with a melanoma (took the wind out of my sails) but it’s looking at the moment that it’s not about to shorten my life ��. It was a weird thing, being as fit as a trout yet having some insidious little thing that could finish me off.
    We have a great diet & take some supplements (probiotics on your recommendation ��). I definitely benefit from magnesium after a hard day.
    I always hurt, a bit, all over….but I remain injury free so I find minimal supplements could be benefiting me. I do keep them to a minimum.
    Love your videos. Thanks again ������

  • Great video and very informative. I’m currently taking ultra man sport multivitamins which I may rethink now but my question is about probiotics. Are they necessary?

  • I have a question I am 57 years old and eat well. I am in great shape. At what age do you consider a person a master athlete?
    I took multi vitamins for 2 years about 6 years ago and noticed no difference when I quit taking them. But here recently I have noticed a slow down in my speed and recovery. I know age is going to catch me sometime just wondering if you think the vitamins would help or do I just need to accept that I’m not 20 anymore?
    I respect your opinion and have used many of your videos to help me maintain my fitness.
    Thanks Gary.

  • I would love to know which brands you recommend. Also, I have heard that taking vitamins at night is the best. What do you prefer?

  • Omg! Thank god Someone said the truth!!!!!! Protein powder is NOT necessary if you eat a really good Mediterranean diet! You DONT need multivitamin to be healthy… companies wanna make you think they are necessary to be healthy and they can be replaced for a healthy diet only because they want your money! Don’t believe EVERYTHING that you read or hear, do some CUALITLY research before you believe and take something.

  • Thank you again for another great video Elizabeth, I have been debating the multivitamins thing for a while since I am vegan. But I know I need B12 so that’s why I have continued with them (Centrum) but I will be having a change around of a lot of things now I am in the off season after a terrible injury plagued year of running and a lot of your nutrition videos will be key to this. So thank you so much for posting them and keep up the good work.

  • Any studies that compare tablets with fizzy multivitamin powders? I personally would think that the fizzy powders would be absorbed better, so that’s what I use.

  • Me and my fiance are on the runner’s multi vitamin. We started using it when she was getting light headed on a run too often and we ran into their booth at an expo. Haven’t had another occurrence since so we kept using it. I like how it doesn’t make your pee discolored. We are in our late 30s.

  • This was great and timely for me. I just got my blood test results and I was told I’m low on B12. (I’m plant based as of about 10 months ago) Anyway, the doc said I should take a daily supplement for 6 months and that this will increase my B12 storage for about 5 years. So….I was told to buy the 1000mcg tablet. When I googled everything the information was kind of hit and miss. 1000mcg seems crazy high but on other websites quite normal. I was wondering what your thoughts are about this and anything else I’ve mentioned. (Just to add some more detail my B12 score was out of the acceptable range but not in a really low range……I was asked if I feel fatigued and have tingling in my fingers etc and I don’t feel tired or have tingling)

    Thanks for the info on the video and I would appreciate any comments from you….or anyone else that might know a thing or two about the B12 world.

  • Does this advice apply to people who unknowingly don’t absorb nutrients from food as well as a healthy person? Or does your advice apply only to healthy folks? Blood testing is very important for everyone, because vitamin and mineral absorption can be reduced without necessarily knowing and over-time this can be a problem. Also, make sure to have your iron levels tested as well.

  • As you said, it is always good having a conversation with your doctor or nutricionist, but I particularly prefer to ingest specific vitamins of my own interest ( those ones I don’t eat sufficiently in my diet ), instead of ingest an A-Z 100% complex. In my list I got actually: CoQ10 + l-carnitine + magnesium + citrulline + inositol ( all together in a capsule). I got also Omega 3 + whey protein post workout ( not everyday). I’ve been training for five years. Now, I’m preparing for a 1:22 half Marathon here in Brazil ( 3:55/km). My volume is 100 km per week, so I need to eat well and supllement correctly. Thanks for your tips. Love your channel

  • Were you surprised by any foods that did or didn’t make the list?

    Which vitamin or nutrient do you think you are most deficient in?

  • Just found your channel. I though all your info was totally spot on and I have done many hours of research on this topic obsessively!!! I would add that for a runner a decent multivitamin with good zinc and iron is always a good thing plus a vitamin D or D3 ideally as well as an omega 3 as a daily standard. Cheers subbed!!!

  • I also read a lot of contradicting information on caffeine increasing heart rate, dehydration and mineral loss.
    I am not sure what to think.

  • I have a question about caffeine in training. I was wondering if caffeine reduced the amount of performance gained over time? I was thinking about this and I’m not sure. On one side you have the fact that it blocks pain so maybe the body doesn’t adapt as much thank to the lack of pain but on the other hand the body is still doing the work and providing the muscle stress to cause a gain in fitness.

    Thanks in advance

  • Hi Will, thank you for the video. Very informative. I am planning to take Creatine along with Beta Alanine. Would this be ok or not recommended?

  • Hi will. Just found your you tube channel after watching Francis cades video. When working I normally train at 7 o clock at night. Normally 60-90 mins but usually high intensity. I usually have a shake and my dinner straight after. What do you recommend to eat in the hour leading up to the session (if anything is required). Lots of different suggestions on you tube but you seem to know a lot more. Thanks for the great videos ����

  • Hey Nick! I’m just starting my Cross-Country training and I want to know you’re opinion on things I should change this summer from last summer. And how can I start making my distance days faster while still allowing my body to recover properly?

  • Sounds like you guys more like asking as then telling
    You guys talking like not really sure if this or that supplements good for you or not
    Next time do you home work and than dont say that what others like to take you need tell what you want to suggest write everything thank turn the camera on dont ask each other good luck

  • If you guys knew anything about physiology creatine phosphate does actually play a role in running as when you start anarobic respiration creatine is very important

  • Multivitamin
    Whey Protein
    NAC
    MSM
    Creatine
    Coenzyme q10
    alpha-lipoic acid
    CLA
    DHEA
    B complex
    C
    D
    Iron
    Magnesium
    Zinc
    D-Ribrose
    Orange Juice
    garlic
    honey

  • This really helped. I’m not a runner but I mow lawns 8 hours a day 6 days a week on top of that I’m pushing a 100+ pound machine is no joke. Thanks

  • i figured zma would be good for running? i sweat alot during my runs, plus i read long distance running lowers testosterone! and no man wants that particularly an athlete

  • I used to buy and use Twinlab Ultra fuel. Unfortunately they don’t make it anymore. It contained something called “glucose polymers”. They are supposed to be a long chain complex carbohydrate. It also contained lots of calories, vitamins, electrolytes etc. It could’ve been best described as Gatorade on steroids. It wasn’t your typical weightlifting protein and calorie weight gain supplement. It didn’t contain protein at all, I don’t think. But it was great for long duration type exercises like backpacking and running etc, because it boosted low blood sugar, provided supplemental calories, replenished electrolytes and rehydrated you. Plus vitamins. I used it on the Appalachian trail 3 times, and NOT just as a ‘recovery drink’. I mixed it in a Nalgene bottle and drank it throughout the day.
    Do you know of any other products that fit that description(even if they include some protein) and does Endurox r4 fit that bill? Thanks

  • Supplements? I always though they were only for body builders not runners. I believe runners just need balance meals and training. I don’t know but I don’t think this is necessary for a runner it won’t help.

  • Hey you guys seem genuine and knowledgeable so I was hoping you guys could help me out.
    I’ve got my first triathlon, a half ironman in 6.5 months and my training has been somewhat difficult (fatigue and cramps). I take joint supps, multivitamin, protein powder, and maintain a healthy diet. During training I have water, Gatorade, gels, and clif bars. I’m looking into getting electrolyte tablets to stay fresh during my block workouts. Is there anything else you guys recommend? Thanks for reading.

  • Is it possible that you all could list out these items and a couple bullet points for each based on the spoken list.  Some of the names were hard to understand or keep straight.

  • @vrbanić luka Rowing can be looked at as a mixed sport as it requires strength (anaerobic power) and aerobic endurance. Therefore in addition to proper macro and micronutrient intake supplements such as creatine and beta alanine can be helpful. Hope this helps.

  • Thank You so much for this video. Very helpful. Which protein brand do you recommend, my events are 1500m,mile,5k, and10k? I train everyday, do a lot of interval, repetition, fartlek and tempo workouts. I also lift 3 times a week, weight 100lbs, and want to give the best nutrients to my body.. Thanks =)

  • Hey guys, I’ve been watching some of your videos and I know time and time again you state creatine is no good for distance running unless you use it during sprint training. A study was done recently that shows benefits from Creatine for endurance running. I know historically this has been something proven to be better for the sprint runner, however apparently it “tended to decrease muscle glycogen and protein degradation, especially after endurance exercise”
    the research was done this year in May. Perhaps you guys could check it out and let me know what you think. http://forum.bodybuilding.com/showthread.php?t=107566061

  • Yes when the anaerobic systems (glycolytic & phosphagen) are being used. Now over the course of a half marathon this describes a very small portion of the race (final kick 400-800M). Also creatine will result in some weight gain so for the minimal benefit in such a race I would not recommend it. However leading up to the race (until 4 weeks out) you could use creatine to help improve speed, recovery, & shed the hyperhydration effects responsible for weight gain before race day Hope this helps

  • Question for you! I’m a pretty competitive recreational runner (Not a collegiate athlete but am decently fast) I’m a 20 year old male and currently training for my 6th half marathon. From my understanding in order to be able to run long distances (5k,10k and even marathons) faster speed work like sprints are crucial. You mentioned that Creatine can help sprinters perform better over short distances. So in theory taking creatine could help me perform better at speed work and thus make me faster?

  • I am an admin worker in an orthopaedic specialist practice ( which specializes in knee injury treatment/surgery). If you know you are not absorbing enough Omega 3’s via your diet, and you are in your mid 30’s… maybe start taking the supplement. Especially if you run.

    Rather protect those joint surfaces than getting advised to quit running later on. When running you put about 4x your body weight in force across the knee joints. Once there is damage in there… accompanied with further running… it progresses fast. Take care of your joints early on if you are serious about running.

  • I use Amino Acid and I’m a distance runner it helps with recovery so I can bounce back sooner from a hard workout. I use creatine in the same manner. When we run distance we have little rips that form in the music with Amino help me heel faster than when I don’t use it.

  • i am really missing coach nora in the intro and in the videos…:-))))) guys put her somewhere in these next folowin chapters…:-) on the other hand… again great info in this one… love your channel really…greetingzzz from Europe:-)

  • A good fish oil will help as the omega 3 fatty acids are anti inflammatory. One thing some endurance athletes tend to overlook is the importance of protein in the context of bone health. Ample protein intake combined w/ a diet rich in fruit, vegetables, calcium, and vitamin D will do wonders for bone health especially considering the stress put on it from such activity. Hope this helps.

  • As it relates to long distance runners, do you guys have any reviews or recommend any joint formulas or glucosamine supplements for runners or even any athlete who is hard on their joints?

  • Supplements? I always though they were only for body builders not runners. I believe runners just need balance meals and training. I don’t know but I don’t think this is necessary for a runner it won’t help.

  • At the moment I do quite an intense 40/50 minute jog a week (going to be upping it to two, but I suffer from shin splints if I over do it). I live in the UK so quite a lot of significant uphill running where I am. I’ve introduced weights into my regime now and I’m thinking of including a protein shake.

    There’s a million products out there to choose from, but what would you advise is a good protein powder to go for? Please be specific with names/brands lol

  • It can be used for that purpose. This vs. a whey protein that is low in carbs and fat can only be answered if it fits into your daily caloric goals. If you need the extra calories the Serious Mass would be better, if you don’t then just a whey would be fine.

  • @FunkyDandy420 that is quite a statement to make based on, what? Actually we both hold a B.S., Glenn has one in Biochemistry from the University of Illinois-Chicago and John in Biology from DePaul University with a secondary education endorsement. Not that it really matters. Have you watched any of our other videos? We commonly call out supplements with hyperbolic marketing and unproven ingredients, we are hardly shills for the supplement industry. Anyways thanks for watching.

  • Hey guys, i have a question about supplements, if im 15 and i play soccer would any supplements benefit me, i go to the gym 3 days a week, and would supplements make me slowers

  • Sorry for the delayed reply. Try cutting out the triceps extensions as they are not good for your elbow joints. Compound pushing motions will build your triceps muscle plenty. Hope this is still helpful.

  • Sorry for the delayed reply. Creatine is not something that you take and feel it immediately. Rather it needs to build up in your system, so when you take it is not as important. In fact on training days it is best to take it post workout w/ simple carbs. As discussed in the video supplementing w/ extra glutamine is really only beneficial for long endurance athletes otherwise you will get plenty in your foods and protein powder. Hope this helps.

  • Sounds like you guys more like asking as then telling
    You guys talking like not really sure if this or that supplements good for you or not
    Next time do you home work and than dont say that what others like to take you need tell what you want to suggest write everything thank turn the camera on dont ask each other good luck

  • glutamine could probably be used for wrestlers. they wrestle for 1-2 hrs in practice and always exploding and always keeping there feet moving

  • Hey, at your age, try taking Creatine Monohydrate. Be sure it is Monohydrate. Start with first five days take 5 mgs twica a day. After the five days, take it once a day about 2 hours before you workout or play soccer. it should help your endurance and strength. Its good stuff. I always got the GNC creatine because it’s the one I noticed worked. Plain with nothing else added to it, Just all Creatine. Try it out and within two or three weeks, you’ll notice your performance is better. hope it helps

  • @mdg8050 there is some research on beta alanine and endurance athletes. You would definitely see an increase in performance with interval training as it will buffer the acid that dissociates from lactic acid. We would like to see more research on it’s effects in endurance events specifically.

  • so for a collegiate 5k-10k runner, how much benefit will I see from supplementing with beta-alanine? Is it something that would be more helpful in interval workouts or will it actually benefit me within the race?

  • @jacobn1358 yes that can help as well, it’s more helpful in shorter bouts of exercise as more acid is accumulated after it dissociates from lactic acid.

  • @921144666 not sure what they meant, creatine is specific to the glycolytic and phosphagen energy systems so it really does not aid in aerobic bouts. However many people train across all energy systems so that is where you can really see a benefit.

  • Actually The isolation of (vitamin E) alpha tocopherol was probably the biggest mistake in nutritional history. The following video describes this mistake in detail as well as why it failed as an antioxidant and caused an increase in mortality rates. https://youtu.be/V9zHfSIPdSo

  • Hey you guys seem genuine and knowledgeable so I was hoping you guys could help me out.
    I’ve got my first triathlon, a half ironman in 6.5 months and my training has been somewhat difficult (fatigue and cramps). I take joint supps, multivitamin, protein powder, and maintain a healthy diet. During training I have water, Gatorade, gels, and clif bars. I’m looking into getting electrolyte tablets to stay fresh during my block workouts. Is there anything else you guys recommend? Thanks for reading.

  • Great video again & added foods to my diet. Mango? In another video I thought you used dried mango as race nutrition snack, but here you say keep vit E away from training?

  • OMG Coach Elizabeth, this is verrrry helpful right about now, since a doctor was getting worked up about all of these issues.

    I can rest a little easier, because this explains a lot of things (nutrition, especially as it relates to the athletic body) that many doctors just don’t have much, if any training in.

    Thanks so much!

  • Starts at 1:30
    1:30 Iron
    2:22 Magnesium
    2:43 Calcium & Vitamin D
    3:40 B Vitamins
    4:21 Potassium & Sodium
    5:20 Zinc
    5:54 Selenium
    6:33 Vitamin E

  • Can’t help but see this as a wildly ignorant though likely unintentional attack on plantbased runners. There are plenty of easy plant sources of iron, calcium, b vitamins… but it was presented in this video that “especially” plantbased runners need to ensure they’re not deficient, which is laughable. I’ve been vegan for 5 years, run every single day, and just eat a variety of plant foods. No issues at all, and I have thousands of other vegan friends/acquaintances who also are having no issue. As long as a person eats enough calories of a balanced whole foods plant based diet, there is no risk of deficiency. Again, it just seemed like there was an unnecessary emphasis on the risks for plantbased diets, when in reality it is optimal for human health.

  • This was really interesting and so helpful to address the different diets people are on. Many assume we all eat meat and dairy but that is not the case. Also I have never thought to get blood tested but that is a very useful thing to do. Than you.

  • Calcium could be an important supplement to many runners. Likewise, vitamin B12 and iron supplements may also benefit many runners

  • I am an admin worker in an orthopaedic specialist practice ( which specializes in knee injury treatment/surgery). If you know you are not absorbing enough Omega 3’s via your diet, and you are in your mid 30’s… maybe start taking the supplement. Especially if you run.

    Rather protect those joint surfaces than getting advised to quit running later on. When running you put about 4x your body weight in force across the knee joints. Once there is damage in there… accompanied with further running… it progresses fast. Take care of your joints early on if you are serious about running.

  • Just a note on vitimin C; when sick the body burns it off much faster. So, to fight off a viral infection, doses much be higher and taken much more often. This is referred to as high dose vitimin C and is covered in more depth by various doctors including Dr. Andrew Saul, Dr.Susan Humphries or Dr. Mercola.

    For my joint pain as well as chronic fatigue I take amorphous silica in the form of diatomaceous earth. I’m fifty and have begun running again after a 24 year gap and knee surgery. D.E is amazing!

  • Have you done a video on bruised toes and nails? The bug bear of my running life! Tried all sorts of running shoes and still happens. Appreciate if it advice can be given.

  • highly recommend brazil nuts as a source of Selenium (6 per day)! I research Se supplementation at my university, and I can say it can greatly impact your immune health! I particular, humoral immune pathways within blood plasma have shown to be positively impacted by Se supplementation.

  • Guys I enjoy many of your videos, but respectfully, I think you’re going outside your realm of competence here (l’m a health professional).

    I know you add your disclaimer at the start, but people are likely to still take excess or poorly recommended supplements from this type of content. This behaviour can end up masking pre existing or developing medical conditions that need to be checked over. I’ve seen this happen, and it’s a considerable problem for some people runners or not.

    I am no vegetarian or vegan, but some of your advice also sounds flippant, disregarding and disrespectful to these groups as well in what you suggest. This is especially given advice say from The Lancet’s EAT committee (prominent medical journal) recently for reducing animal product consumption by the public not increasing it. You offer no proof you have consulted with the Vegetarian or Vegan Societies at all for this video.

    One scientific paper also does not constitute a recommendation, as health professionals know as well. Sound recommendations come from reputable committees, that study scientific consensus over time, and recommend accordingly. Showing just some hand picked papers, however recent, is not evidence of knowing the limitations of one paper’s approach, nor possible conflicts of interests.

    Lastly, not to mention that a number of supplements can have side effects (not mentioned at all really in your video) and people spending their money on supplements when they don’t really have this to spend, rather than on other cheaper sources (aka like healthy foods, and increased sunlight time in certain seasons of the year).

    Again, I wish all the best at the Running Channel I think this was done with good intentions, but I think you need to revise your approach in future.

  • What about beetroot? That’s supposed to help although I understand that if you eat too much your urine changes colour. Haven’t yet had the nerve to try, although I can easily eat two of them in one go!

  • Still not convinced that caffeine is that good I avoid caffeine after 2pm. I found Anna’s stained favourite mug too funny (caustic soda to fix?). Helen and I use vitabiotics, a result of a freebie in the GNR goody bag. I order them direct as well, cheaper than the shops.

    Missing the four of you, looking forward to this all being over. Four very different people all with a passion for people. Oh, and running! ��‍♂️��‍♀️��‍♀️��‍♂️

  • I’m on a plant based diet so take B12 supplements throughout the year and VitD in winter. Also flax seeds and chia seeds in my cereal each morning.

    Something I’m struggling with I think is electrolytes. After a long or strenuous run I can get headaches, so am probably dehydrated. I’ve gone for natural option at the moment like coconut water, but wonder if I should get a powder in. Any recommendations?

  • My thanks to the Running Channel. I just did my first marathon! Well, it was yesterday afternoon and evening, but I have been soaking and relaxing and wondering what to do about stairs. I did it in very quiet roads and an empty car park with 186 spaces, don’t worry. Thank you for the information and inspiration!:o)

  • Thank you for this video! My doctor prescribed B12 after I experienced extreme fatigue (blood test showed a dramatic deficiency). After a few weeks I noticed a significant improvement. I was retested a month later and my levels were within normal range. As a vegetarian, supplements are an important part of my whole health.

  • Great video, thank you Andy and Anna! Can you make a video on the ultimate (few) runners meal or meals in a day? And when do we find out about team anna and team rick!

  • The one supplement ppl usually refuse to see as beneficial is salt. A strategy you might employ is filter your water. Remove the calcium carbonate commonly found in tap water. The use of plain water will ensure that immunity is optimized. It can take min. 4-6 weeks before all of the blood cells are replaced, so once filtering has begun consider doing it indefinitely.

  • Almost no supplements, if any,are needed unless you have any deficiencies. Eat varied foods and eat your vegetables!

    High doses of vitamin C (1000mg = 1g) has also been correlated with decreased training results (NIH, small study of 54 fit people + animal studies).
    Also what you take is not necessarily what you get. Fx. Vitamin D should be taken with calcium as it can help increase uptake, iron with vitamin c etc. So even if you need it, there are some caveats.

  • Vitamin C is also responsible for the success in the cocktail given to the people who have recovered from covid-19, they found the cocktail of drugs wouldn’t work until the patient received a massive dose of vitamin C, if I recall it was 5000 mg daily does added to the cocktail. It was the only common factor to all the recovery patients

  • Great video. I use nitric oxide, bcaa and caffeine before any exercise and protein, spirulina, ginger and creatine post exercise. I am an older runner(65) and find supplementation a necessity. Plus thanks for tip about probiotics.

  • Unless you’re actually deficient in any of these you’ll be most likely to end up with expensive urine. Please check whether you’re actually deficient in any of these before you start taking supplements it’ll save you a lot of money over the long run if u don’t actually need them!

  • I’ve been running for over 50 years and I’ve done a lot of damage to the meniscus in my knees running in inadequate shoes on hard surfaces, over-training, etc. In order to be able to run at all I only run in Hokas and I use a variety of supplements which do seem to make a difference, at least to me. I use glucosamine and chodroitin twice a day along with MSM which appears to make the first two work better. I use fish oil twice a day. I also use Qunol (highly absorbable turmeric) once or twice a day as necessary for inflammation. I also use and highly recommend collagen protein powder. It not only helps with joints, it also helps you to recover faster from hard workouts. My 21-year-old son who is a 70–100 mi. per week runner and I use it every day. We put two scoops in our coffee in the morning. The best deal I found is from a company called Zen Principle. They are on eBay and you can get 3 pounds for about $39 which is much cheaper then you would pay in a place like GNC.

  • Super interesting, thanks! Magnesium can be absorbed easily through the skin, I use a magnesium spray and massage it into my legs after an intense session and I really feel it has an amazing effect on my recovery time.

  • So I’m a bigger guy who enjoys ulttas. Bout 6-1, 230 lbs. I got cardio for days but have a hard time with inflammation of the knees. Anyone know anything about turmeric? Just curious. Thanks.

  • Great video as always. I take a multi-vitamin to for many of the supplements you listed. Aside from that, the only other supplement I swear by is ginger. During runs 13 miles or more, ginger helps to soothe my stomach and prevent that nauseated feeling.

  • I get vitamins and minerals from my diet but i take a few extra amino acids pre run like NAC, ALCAR, DLPA, CDP Choline and MYO Inositol. They sound a bit strange but they’re naturally found in some food like vitamins are and we can benefit from them when exercising regularly. Inositol for example is a simple sugar and was previously known as vitamin b8 so nothing too scary.

  • Hi you all, love your video, it’s ace. Mint, smashing to you all,

    I take 2 puffs of my (Blue) inhaler before I go for a run which makes me breath better when I either do a run/or a race.

    And you Anna awesome, team Anna.

  • I take L Carnitine for energy, caffeine and B vitamins. It does helps me. I tried BCAA, creatine and others but there are too expensive and doesn’t show any difference

  • Tart Cherry Juice made from tart cherry has the bitter taste due to the certain antioxidants which produce the anti-inflammatory effects. It’s also known that tart cherry juice is capable of reducing the inflammation and pains that are associated with chronic arthritis inflammation and exercise

  • I love your videos, and this is a good subject. Just a suggestion: go over each supplement, the natural foods in which you get them, in much more detail. Perhaps a video for two or three rather than so many. Thanks!

  • Thank you Anna and Andy! Very informative as always! ���� I think as runners,we should take supplements especially these days,because we might not get all the nutrients we need as sometimes it’s not possible to find the usual food we eat,as matter of the current situation..Vitamin C and Vitamin D is really helpful indeed,along with other supplements mentioned…I’m a pescetarian,so I’m just thinking maybe I must include protein shake as well..

  • Thank you for this informative video. I appreciate the time it took for you to research everything. However, I always thought “Vitamin C” meant chocolate!?!

  • What do you think about Collagen for joint repair? I tell myself that eating some gummy bears is good for me because of the gelatin:D

  • Personally I Prefer Natural suplement. Bee pollen will strengthen your performance and resistance.Dried nettle will raise oxygen Levels.Please remember abaut witamin B12. Thank you for The interesting program.

  • Cool tips, thank you! �� And yes healthy diet is always best. Be extra careful with vitamins A,D,E and K, you can actually overdose on these causing bad effects on the body. There’s also an interesting Amazon/ Netflix show about vitamins called “Vitamania” (if you can get past the singing parts, lol)

  • Great video as usual �� I use two supplements, vitamin D as I heard a senior doctor on the radio mention we should take one a day for the rest of our lives, as it boosts our immune system.
    I Also take Turmeric which apparently is a super spice, one of its many benefits is its anti inflammatory measures.
    Keep up the good work guys ��

  • First rate, Ruariri. I mostly know this, but a useful primer, nonetheless. With your succinct, snappy presentation of the info, you “instruct and delight.” (Horace, “Ars Poetica”; Aristotle, too) I second Marius D. keep ’em coming.

  • Vitamin D, most likely, living in Ireland. Otherwise, nothing too surprising but always good to get conformation for what one already does. Beans, lentils, fish, vegs, oats are the key parts of my diet and help me recover fast. I add Vitamin C and Magnesium supplements during intense weeks. Haven’t been sick for over a year.

  • i am really missing coach nora in the intro and in the videos…:-))))) guys put her somewhere in these next folowin chapters…:-) on the other hand… again great info in this one… love your channel really…greetingzzz from Europe:-)

  • “Healthy well balanced meals”
    Continues to do a Big Mac Mile ���� I know these videos are old and that may have not been in order of video release but I thought it was funny! Always solid advice Nick!

  • I just take a daily multi vitamin, but I noticed some have potassium and some don’t. I’m going to switch to one that has it after this round. Nick any thoughts on potassium? Love the channel, and all the great incite. Keep up the great work!!

  • Hey nick symonds I wanna thank you for your inspiring videos. I completed my junior college transition to division one, your story path videos has really helped me being a 1:54 guy too push myself and believe I can run top times and improve. What’s your race day every day favorite spikes to wear and your mood on those days to throw in a random question?

  • I heard Deena Kastor asked the same question last spring. Her answer was “None” she just made sure that she ate a really well balanced diet. When she was told she needed more vitamin D she said she added kale (kale chips), eggs and pickled herring and got her levels back to normal. I seem to recall that some athletes have tested positive for banned substances after taking supplements.

  • Vitamin C Completely unnecessary. A smoothie of oranges, bananas, berries and some spinach will be way more absorbable and surpassing the 500mg is already, in one single meal.

    As Nick says, if you ate whole, full, organic and only quality real foods, supplements are not needed. However until people consider organic whole wheat pasta whole food and 5 potatoes a day as your 5 vegetables, supplement companies will thrive. I asked a client of mine last time, when was the last time he ate raw beetroots or shredded raw celery root? Maybe a light curcuma, ginger tea with hand picked stinging nettles?
    Yes there are tons of natural and free natural stuff out there what are simple, but most people just don’t eat them raw, or not eat them at all. People know about kale chips, but never tasted kale. Raw red cabbage, with kohlrabi leaves and raw brocoli? What?

    MCT oil powder is an extremely highly processed OIL, spray dried! OIL! You don’t want to mix that with sugar, like orange juice. Unless you want some serious stomach and blood sugar issue! For longer endurance outings on the bike after an avocado and egg rich breakfast, it might be great, but not before any sort of speed training!

    I am not a supplement guy and not like stacking, but most athletes use for instance a stacking like this:
    PRE
    2g of Creatine Pre-Workout
    2g of Beta Alanin Pre-workout
    2g L-Carnitine Pre-workout
    2 4g Citruline Malate Pre-Workout (maybe 2g in bottles during it is cheap)
    Prefer these with a strong green tea, as coffee might inhibit some features

    POST
    2g of Creatine
    2g HMB
    Prot Shake 20g Hemp / 20g Whey
    5 to 10g EAA (not BCAA)
    3g Fish Oil
    ZMA
    Carbs obviously

    Before BED
    2g of MG
    1G of Ca
    50mg CBD
    3g Fish oil

  • How would you recommend using caffeine during an event like an Ironman (10hrs +) or Ironman 70.3 (4hrs +) when your out there for so long? Would you have caffeine before the event then just topping up throughout with smaller doses? Thanks

  • Once again great content! If you want even more helpful info about post workout recovery and Nick Symmonds come check out our interview with Nick covering topics like Live Momentous protein and some! http://recover-zone.com/recovery-like-olympian-nick-symmonds/

  • Hey Nick what do you think about supplementing creatine? After a loading phase of about a week I saw a big improvement in the shorter sprints, especially the 200m.

  • Yo Nick if you would’ve taken beta alanine starting six weeks before London 2012 I think you could’ve gone 1:42 low. Proven to be great at buffering long sprints. Row never brought it up? Or you guys were just old school rawdawging it?

  • Hey Nick, did you also use the Momentous ArcFire strength powder after lifting sessions or just use the RedShift endurance powder to recover from running workouts. I’m wondering if I should also take a supplement after my lifting sessions. Thanks for all you do for our community, cheers.

  • Thanks again Elizabeth for your wise nutritionist words. ���� I’m definitely a masters athlete at 65. I run 40-60 kms most weeks….when it’s not windy (I’m a kite surfer too haha). I run intervals on the treadmill @ 20 kph x 4 & 800 metres.
    What I’m saying is, I push myself for an old fella.
    I was recently diagnosed with a melanoma (took the wind out of my sails) but it’s looking at the moment that it’s not about to shorten my life ��. It was a weird thing, being as fit as a trout yet having some insidious little thing that could finish me off.
    We have a great diet & take some supplements (probiotics on your recommendation ��). I definitely benefit from magnesium after a hard day.
    I always hurt, a bit, all over….but I remain injury free so I find minimal supplements could be benefiting me. I do keep them to a minimum.
    Love your videos. Thanks again ������

  • Great video and very informative. I’m currently taking ultra man sport multivitamins which I may rethink now but my question is about probiotics. Are they necessary?

  • I have a question I am 57 years old and eat well. I am in great shape. At what age do you consider a person a master athlete?
    I took multi vitamins for 2 years about 6 years ago and noticed no difference when I quit taking them. But here recently I have noticed a slow down in my speed and recovery. I know age is going to catch me sometime just wondering if you think the vitamins would help or do I just need to accept that I’m not 20 anymore?
    I respect your opinion and have used many of your videos to help me maintain my fitness.
    Thanks Gary.

  • I would love to know which brands you recommend. Also, I have heard that taking vitamins at night is the best. What do you prefer?

  • Omg! Thank god Someone said the truth!!!!!! Protein powder is NOT necessary if you eat a really good Mediterranean diet! You DONT need multivitamin to be healthy… companies wanna make you think they are necessary to be healthy and they can be replaced for a healthy diet only because they want your money! Don’t believe EVERYTHING that you read or hear, do some CUALITLY research before you believe and take something.

  • Thank you again for another great video Elizabeth, I have been debating the multivitamins thing for a while since I am vegan. But I know I need B12 so that’s why I have continued with them (Centrum) but I will be having a change around of a lot of things now I am in the off season after a terrible injury plagued year of running and a lot of your nutrition videos will be key to this. So thank you so much for posting them and keep up the good work.

  • Any studies that compare tablets with fizzy multivitamin powders? I personally would think that the fizzy powders would be absorbed better, so that’s what I use.

  • Me and my fiance are on the runner’s multi vitamin. We started using it when she was getting light headed on a run too often and we ran into their booth at an expo. Haven’t had another occurrence since so we kept using it. I like how it doesn’t make your pee discolored. We are in our late 30s.

  • This was great and timely for me. I just got my blood test results and I was told I’m low on B12. (I’m plant based as of about 10 months ago) Anyway, the doc said I should take a daily supplement for 6 months and that this will increase my B12 storage for about 5 years. So….I was told to buy the 1000mcg tablet. When I googled everything the information was kind of hit and miss. 1000mcg seems crazy high but on other websites quite normal. I was wondering what your thoughts are about this and anything else I’ve mentioned. (Just to add some more detail my B12 score was out of the acceptable range but not in a really low range……I was asked if I feel fatigued and have tingling in my fingers etc and I don’t feel tired or have tingling)

    Thanks for the info on the video and I would appreciate any comments from you….or anyone else that might know a thing or two about the B12 world.

  • Does this advice apply to people who unknowingly don’t absorb nutrients from food as well as a healthy person? Or does your advice apply only to healthy folks? Blood testing is very important for everyone, because vitamin and mineral absorption can be reduced without necessarily knowing and over-time this can be a problem. Also, make sure to have your iron levels tested as well.

  • so for a collegiate 5k-10k runner, how much benefit will I see from supplementing with beta-alanine? Is it something that would be more helpful in interval workouts or will it actually benefit me within the race?

  • It can, generally speaking sprinters are taxing the same energy system(s) (phosphagen & glycolytic) as bodybuilders and other sports that require explosive movements. Therefore things like creatine and beta alanine are beneficial for such athletes. Hope this helps.

  • Just found your channel. I though all your info was totally spot on and I have done many hours of research on this topic obsessively!!! I would add that for a runner a decent multivitamin with good zinc and iron is always a good thing plus a vitamin D or D3 ideally as well as an omega 3 as a daily standard. Cheers subbed!!!

  • I also read a lot of contradicting information on caffeine increasing heart rate, dehydration and mineral loss.
    I am not sure what to think.

  • I have a question about caffeine in training. I was wondering if caffeine reduced the amount of performance gained over time? I was thinking about this and I’m not sure. On one side you have the fact that it blocks pain so maybe the body doesn’t adapt as much thank to the lack of pain but on the other hand the body is still doing the work and providing the muscle stress to cause a gain in fitness.

    Thanks in advance

  • Hi Will, thank you for the video. Very informative. I am planning to take Creatine along with Beta Alanine. Would this be ok or not recommended?

  • Hi will. Just found your you tube channel after watching Francis cades video. When working I normally train at 7 o clock at night. Normally 60-90 mins but usually high intensity. I usually have a shake and my dinner straight after. What do you recommend to eat in the hour leading up to the session (if anything is required). Lots of different suggestions on you tube but you seem to know a lot more. Thanks for the great videos ����

  • How would you recommend using caffeine during an event like an Ironman (10hrs +) or Ironman 70.3 (4hrs +) when your out there for so long? Would you have caffeine before the event then just topping up throughout with smaller doses? Thanks

  • Sir…I get joint pain after lifting heavy weights for triceps(triceps extension 45lbs)…I need some supplement to get rid of the pain I have been experiencing for 2 years now…Please help!!!

  • If you guys knew anything about physiology creatine phosphate does actually play a role in running as when you start anarobic respiration creatine is very important

  • Multivitamin
    Whey Protein
    NAC
    MSM
    Creatine
    Coenzyme q10
    alpha-lipoic acid
    CLA
    DHEA
    B complex
    C
    D
    Iron
    Magnesium
    Zinc
    D-Ribrose
    Orange Juice
    garlic
    honey

  • I use Amino Acid and I’m a distance runner it helps with recovery so I can bounce back sooner from a hard workout. I use creatine in the same manner. When we run distance we have little rips that form in the music with Amino help me heel faster than when I don’t use it.

  • i figured zma would be good for running? i sweat alot during my runs, plus i read long distance running lowers testosterone! and no man wants that particularly an athlete

  • I used to buy and use Twinlab Ultra fuel. Unfortunately they don’t make it anymore. It contained something called “glucose polymers”. They are supposed to be a long chain complex carbohydrate. It also contained lots of calories, vitamins, electrolytes etc. It could’ve been best described as Gatorade on steroids. It wasn’t your typical weightlifting protein and calorie weight gain supplement. It didn’t contain protein at all, I don’t think. But it was great for long duration type exercises like backpacking and running etc, because it boosted low blood sugar, provided supplemental calories, replenished electrolytes and rehydrated you. Plus vitamins. I used it on the Appalachian trail 3 times, and NOT just as a ‘recovery drink’. I mixed it in a Nalgene bottle and drank it throughout the day.
    Do you know of any other products that fit that description(even if they include some protein) and does Endurox r4 fit that bill? Thanks

  • Not sure what is available in the UK. It sounds like you are pretty active to you may want to consider a shake w/ some carbs and adding coconut oil. A good start is to look for a CFM whey isolate is it least likely to give you any digestive problems. Hope this helps.

  • Potassium yes is needed for everyday life but potassium is not needed AT ALL when training or races. I have done 3 Ironman’s consuming less then 200mg of potassium. there is a lot of search of there that it hurts when your racing in high temperatures as your muscles Brake down when running it essentially releases potassium into your bloodstream.

  • Is it possible that you all could list out these items and a couple bullet points for each based on the spoken list.  Some of the names were hard to understand or keep straight.

  • @vrbanić luka Rowing can be looked at as a mixed sport as it requires strength (anaerobic power) and aerobic endurance. Therefore in addition to proper macro and micronutrient intake supplements such as creatine and beta alanine can be helpful. Hope this helps.

  • Thank You so much for this video. Very helpful. Which protein brand do you recommend, my events are 1500m,mile,5k, and10k? I train everyday, do a lot of interval, repetition, fartlek and tempo workouts. I also lift 3 times a week, weight 100lbs, and want to give the best nutrients to my body.. Thanks =)

  • Hey guys, I’ve been watching some of your videos and I know time and time again you state creatine is no good for distance running unless you use it during sprint training. A study was done recently that shows benefits from Creatine for endurance running. I know historically this has been something proven to be better for the sprint runner, however apparently it “tended to decrease muscle glycogen and protein degradation, especially after endurance exercise”
    the research was done this year in May. Perhaps you guys could check it out and let me know what you think. http://forum.bodybuilding.com/showthread.php?t=107566061

  • Yes when the anaerobic systems (glycolytic & phosphagen) are being used. Now over the course of a half marathon this describes a very small portion of the race (final kick 400-800M). Also creatine will result in some weight gain so for the minimal benefit in such a race I would not recommend it. However leading up to the race (until 4 weeks out) you could use creatine to help improve speed, recovery, & shed the hyperhydration effects responsible for weight gain before race day Hope this helps

  • Question for you! I’m a pretty competitive recreational runner (Not a collegiate athlete but am decently fast) I’m a 20 year old male and currently training for my 6th half marathon. From my understanding in order to be able to run long distances (5k,10k and even marathons) faster speed work like sprints are crucial. You mentioned that Creatine can help sprinters perform better over short distances. So in theory taking creatine could help me perform better at speed work and thus make me faster?

  • Ok well there are a few things to consider. One is it may just take you getting into better shape and this is part of the process. It could also be that you are overtraining. If neither of the above then you could try a good pre-workout w/ some stims, beta alanine, etc…

  • This really helped. I’m not a runner but I mow lawns 8 hours a day 6 days a week on top of that I’m pushing a 100+ pound machine is no joke. Thanks

  • It can, generally speaking sprinters are taxing the same energy system(s) (phosphagen & glycolytic) as bodybuilders and other sports that require explosive movements. Therefore things like creatine and beta alanine are beneficial for such athletes. Hope this helps.

  • A good fish oil will help as the omega 3 fatty acids are anti inflammatory. One thing some endurance athletes tend to overlook is the importance of protein in the context of bone health. Ample protein intake combined w/ a diet rich in fruit, vegetables, calcium, and vitamin D will do wonders for bone health especially considering the stress put on it from such activity. Hope this helps.

  • As it relates to long distance runners, do you guys have any reviews or recommend any joint formulas or glucosamine supplements for runners or even any athlete who is hard on their joints?

  • Not sure what is available in the UK. It sounds like you are pretty active to you may want to consider a shake w/ some carbs and adding coconut oil. A good start is to look for a CFM whey isolate is it least likely to give you any digestive problems. Hope this helps.

  • At the moment I do quite an intense 40/50 minute jog a week (going to be upping it to two, but I suffer from shin splints if I over do it). I live in the UK so quite a lot of significant uphill running where I am. I’ve introduced weights into my regime now and I’m thinking of including a protein shake.

    There’s a million products out there to choose from, but what would you advise is a good protein powder to go for? Please be specific with names/brands lol

  • It can be used for that purpose. This vs. a whey protein that is low in carbs and fat can only be answered if it fits into your daily caloric goals. If you need the extra calories the Serious Mass would be better, if you don’t then just a whey would be fine.

  • Hey, at your age, try taking Creatine Monohydrate. Be sure it is Monohydrate. Start with first five days take 5 mgs twica a day. After the five days, take it once a day about 2 hours before you workout or play soccer. it should help your endurance and strength. Its good stuff. I always got the GNC creatine because it’s the one I noticed worked. Plain with nothing else added to it, Just all Creatine. Try it out and within two or three weeks, you’ll notice your performance is better. hope it helps

  • Hey guys, i have a question about supplements, if im 15 and i play soccer would any supplements benefit me, i go to the gym 3 days a week, and would supplements make me slowers

  • Sorry for the delayed reply. Try cutting out the triceps extensions as they are not good for your elbow joints. Compound pushing motions will build your triceps muscle plenty. Hope this is still helpful.

  • Thank you for this informative video. I appreciate the time it took for you to research everything. However, I always thought “Vitamin C” meant chocolate!?!

  • Sir…I get joint pain after lifting heavy weights for triceps(triceps extension 45lbs)…I need some supplement to get rid of the pain I have been experiencing for 2 years now…Please help!!!

  • glutamine could probably be used for wrestlers. they wrestle for 1-2 hrs in practice and always exploding and always keeping there feet moving

  • @FunkyDandy420 that is quite a statement to make based on, what? Actually we both hold a B.S., Glenn has one in Biochemistry from the University of Illinois-Chicago and John in Biology from DePaul University with a secondary education endorsement. Not that it really matters. Have you watched any of our other videos? We commonly call out supplements with hyperbolic marketing and unproven ingredients, we are hardly shills for the supplement industry. Anyways thanks for watching.

  • @mdg8050 there is some research on beta alanine and endurance athletes. You would definitely see an increase in performance with interval training as it will buffer the acid that dissociates from lactic acid. We would like to see more research on it’s effects in endurance events specifically.

  • As you said, it is always good having a conversation with your doctor or nutricionist, but I particularly prefer to ingest specific vitamins of my own interest ( those ones I don’t eat sufficiently in my diet ), instead of ingest an A-Z 100% complex. In my list I got actually: CoQ10 + l-carnitine + magnesium + citrulline + inositol ( all together in a capsule). I got also Omega 3 + whey protein post workout ( not everyday). I’ve been training for five years. Now, I’m preparing for a 1:22 half Marathon here in Brazil ( 3:55/km). My volume is 100 km per week, so I need to eat well and supllement correctly. Thanks for your tips. Love your channel

  • @jacobn1358 yes that can help as well, it’s more helpful in shorter bouts of exercise as more acid is accumulated after it dissociates from lactic acid.

  • @921144666 not sure what they meant, creatine is specific to the glycolytic and phosphagen energy systems so it really does not aid in aerobic bouts. However many people train across all energy systems so that is where you can really see a benefit.