Hello.
I have trained very seriously for several years and am down to a pretty competitive half marathon and full marathon PR. The one thing I've neglected in my training has been the nutrition aspect and I want start taking care of the small things to see how much more I can take off my time in the next two years.
What vitamins and supplements are most important? Which brands do you recommend? I already take two iron supplements, but that's it.
Thanks.
Invest in a juicer and make juice.
Make smoothies with high quality protein powder and maca.
If your diet sucks or is questionable you can look into a vitamin/mineral powder to include in the smoothie. Getting as much nourishment as possible from whole foods is ideal. Sprinkle in the supplements strategically as needed.
Run like a beast.
Iron
Seconding iron, but only if your ferritin is low enough to actually need it (
Omega Fish oil.
Deer Antler Velvet (no joke).
Juicing is tough but really good for you, especially if you are into running marathons on the track.
Every single one of these posts are what is wrong with America. Something sucks, what's the easiest way to cover it up?
The OP's question is how to improve nutrition and no one is talking about real food?!
Meat, potatos, pastas, whole grains, rice, fruit, vegetables, eggs, nuts, oils. I hear you can find them at places called "grocery stores".
thyroid meds, apparently
Protein powder
You need Magnesium.
Magnesium is a vital mineral for cell respiration and is hard to get from food.
Some people say Magnesium supplements have to be organic compounds to absorb, but a study of rats found that the rats absorbed pretty much all the Magnesium even from the inorganic salts like Mag Oxide.
turkey leg wrote:
Every single one of these posts are what is wrong with America. Something sucks, what's the easiest way to cover it up?
The OP's question is how to improve nutrition and no one is talking about real food?!
Meat, potatos, pastas, whole grains, rice, fruit, vegetables, eggs, nuts, oils. I hear you can find them at places called "grocery stores".
This.
jono wrote:
turkey leg wrote:Every single one of these posts are what is wrong with America. Something sucks, what's the easiest way to cover it up?
The OP's question is how to improve nutrition and no one is talking about real food?!
Meat, potatos, pastas, whole grains, rice, fruit, vegetables, eggs, nuts, oils. I hear you can find them at places called "grocery stores".
This.
While "real food" may be the best thing to improve overall nutrition, it is not what the OP asked for. He specifically said "vitamins and supplements" in both his title and the body of his post.
This may surprise you, but I can read too.
turkey leg wrote:
Every single one of these posts are what is wrong with America. Something sucks, what's the easiest way to cover it up?
The OP's question is how to improve nutrition and no one is talking about real food?!
Meat, potatos, pastas, whole grains, rice, fruit, vegetables, eggs, nuts, oils. I hear you can find them at places called "grocery stores".
It's extraordinarily difficult to get an adequate amount of iron through diet because it's usually not readily available for your body, not to mention other things you eat with it (calcium, zinc, fiber, tannins) can inhibit iron absorption significantly. So a lot of people have to supplement.
So, xenonscreams I must be anemic?
I'm not and never have been and I don't supplement iron.
jono wrote:
This may surprise you, but I can read too.
Evidently not. You chastised the other posters for what's wrong with America after they responded to what the OP asked. You, on the other hand, gave an off topic reply that had nothing to do with the OP's inquiry.
If you want bang for your buck. Whey fusion by Champion Nutrition. Huge bucket thingajig. Same science behind Endurox. They got that protein to carbhydrate mix. Take this immediately after workout. You recover six times faster according to their bragging on the insert. I can tell you they are probably right. You get hella strong.
haha! wrote:
jono wrote:This may surprise you, but I can read too.
Evidently not. You chastised the other posters for what's wrong with America after they responded to what the OP asked. You, on the other hand, gave an off topic reply that had nothing to do with the OP's inquiry.
I didn't chastise anyone, look again. I agreed with another poster.
Deer Antler Velvet might not be a joke but its active ingredient is IGF-1 which is very much illegal to supplement with. I wouldn't take deer antler velvet if I were you because either:1) It doesn't work because IGF-1 levels are too low or aren't absorbed nasally.2) It works because of IGF-1 is absorbed in sufficient amounts and you are therefore cheating.
couple wrote:
Omega Fish oil.
Deer Antler Velvet (no joke).
Here are a few things that could help your body run like a well oiled machine.
1. Fish Oils
2. Magnesium/Potassium supplement
3. Vitamin D
4. an Adrenal Support supplement
5. Zinc (most important for testosterone production)
6. Iron if you need it (check out Hemaplex)
7. Lots of organic raw vegatables
8. Grain Fed organic meats
9. Organic Liver (Has been found to increase red blood cell count)
10. Limit Dairy and Gluten intake to reduce inflamation within the body. (that doesn't mean you need to go dairy or gluten free)
11. A quality organic protein shake post workout with blended fruits will replace your depleted body quickly and allow you to recover quicker. Also they say adding in 8 oz's of chocolate milk is good for you.
12. 8-10 hours of sleep is a must!!
13. Limit your intake of pastries and other sugars.
14. Stay away from High Fructose Corn Syrup (it does not work the same as cane sugar, you can use stevia if you need a sweetner for cooking or drinks)
Depending on your diet I recomend that you only implement a few of these at a time and allow your body to adjust over a 3 month period before adding another one. Some of these steps should be easy but other are difficult in today's society.