Resource for quality supplements

Supplements I like

* Note – this is not medical advice, not intended to be all inclusive, and is not what everyone should be taking. This is simply a way for me to organize the brands that I like to use on myself and with clients. Please consult a medical professional before beginning any supplement.

 

Vitamins/minerals


Thorne AM/PM Multivitamin – Very impressive multi for the hard-training athlete. NSF Certified for sport.

Thorne Mutlti-vitamin– Quality multi for general use, NSF Certified for Sport.

Thorne vitamin D with K2 – Lynchpins for good health; Vitamin D3 – 1000 IU, Vitamin K2 – 200 mcg.

Iron (Proferrin Sport) – NSF-certified heme-iron supplement with folate, B6, and B12.

Douglas Labs Iron – Absorbable form of time-released iron (carbonyl) 54 mg.

Thorne Research Iron Bisglycinate– Well-absorbed iron 25 mg, NSF-certified for sport.

Nordic Naturals Ultimate Omega – High-quality fish oil with phospholipids for those with extra needs or who don’t eat enough fish. NSF Certified for sport.

Magnesium – Highly-absorbable form of magnesium, something most people don’t get enough of in their diets.

Ergogenic aids

 

Now Beta-alanine– An intramuscular buffer, this can improve performance in efforts lasting 1-4 minutes. Not NSF Certified for sport. ($0.05/gram)


Powerbar Beta-alanine – More expensive than Now, it is NSF Certified for Sport so any athlete who may be drug tested should use this one. ($0.29/gram)

Citrulline Malate – This will increase plasma ornithine and arginine content, and appears to improve aerobic and anaerobic performance. There are not any of these supplements available that are NSF Certified for sport.

D-Ribose – May help to replenish ATP stores faster. There are not any of these supplements available that are NSF Certified for sport.

Hammer Race Day Boost -Sodium phosphate (1g/serving)+ maltodextrin (4.5 g)+ glutamine (500 mg). A multitude of benefits for the endurance athlete. There are not any of these supplements available that are NSF Certified for sport.

Pre-workout

 

The Right Stuff electrolyte drink – I’m a big fan of this for ‘crampers’, or anyone doing high intensity and long duration exercise in the heat. NSF Certified for sport.

 *also available in 3-serving packages

BeetElite Neoshot– Improves vasodilation, good for endurance athletes before workouts or competition.

Sports legs – May be helpful. Take one capsule per 50 lbs of bodyweight (rounding up), an hour before and every three hours or so. There are not any of these supplements available that are NSF certified for sport.

Optygen HP – Herbal adaptogens for performance and recovery, includes rhodiola and beta-alanine (1500 mg). Take in the AM with a meal. Not NSF certified.

During workout

 

Exos Catalyte – Great stuff, B-vitamins and electrolytes, and NSF certified for sport. This has very few carbs so it’s not right for every circumstance. 

Cytomax – NSF certified sports drink, 22 g carbs, 120 mg sodium per scoop.

Vitargo – High octane carbs for those who need to take in more than 400 kcal/hr.

 

Post-workout

 

Cytosport Monster Creatine – NSF certified for sport, no-brainer for athletes.

EAS Whey protein NSF certified vanilla or chocolate flavored whey. Whey Protein Concentrate (Whey Protein Concentrate, Soy Lecithin), Corn Maltodextrin, Cocoa Powder (Processed with Alkali), Natural & Artificial Flavor, Salt, Whey Protein Isolate, Carrageenan, Xanthan Gum, Acesulfame Potassium, and Sucralose. Also includes 7g carbs, 150 mg Na, 220 mg K+. ($0.03/gram protein).

EAS Recovery protein – Protein (20 g) and carbs (41 g) with 1.5 g HMB. No longer NSF certified for sport.

BiPro whey protein isolate – Good tasting, NSF certified for sport whey protein isolate.

Garden of Life Sport Protein – Organic vegan protein with a good source of leucine.

Klean isolate – another NSF certified unflavored whey protein isolate. No artificial colors or flavors.

BioSteel advanced recovery – Great stuff, whey protein with micellar casein (25 g), carbs (36 g), electrolytes (651 mg Na), and digestive enzymes. Available in chocolate or vanilla.

L-glutamine – Now – 1 lb powder. Useful for repairing leaky guts, and for immune support in hard training athletes. Not NSF certified.

Taurine – Good for endurance athletes after workouts to increase glycogen refilling (3g, along with carbs), to help with exercise induced oxidative stress, improve insulin sensitivity, increase testosterone, and support GABA pathways. Not NSF certified.


BCAAs – NSF certified for sport branched chain amino acids, great for fasted workouts.


HMB – Calcium B-Hydroxy B-Methylbutyrate Monohydrate. Take 38 mg/kg daily, consumed near workout. May require a 2-week lead up time to be effective. Not NSF certified.

General Help

 

Great Lakes unflavored gelatin – This provides a great source of glycine and is good for skin, bones, joints, and even sleep quality. Works great in the ‘recovery jello’ recipe.

Biotest Superfood– Not necessary for everyone, but may be a good product for those not eating enough plants.

Curcumin Anti-inflammatory, among other benefits.

 

Digestion Support

 

Now Superenzymes – For people with low stomach acid and/or digestive issues. Betaine HCl (200 mg), Pancreatin 4X (200 mg), Papain (100 mg), Cellulase (10 mg), Ox Bile Extract (100 mg), Pepsin Enzymes (50 mg), Bromelain (50 mg), Papaya Enzymes (45 mg), Pineapple Enzymes (45 mg).

Klaire Labs Biotagen Prebiotic blend – may not be great for people with FODMAP intolerances.

Klaire Labs Ther-Biotic probiotic – synbiotic blend; inulin plus Lactobacillus rhamnosus, Bifidobacterium bifidum, Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus plantarum, Lactobacillus salivarius, Bifidobacterium longum, Streptococcus thermophilus, Lactobacillus bulgaricus, Lactobacillus paracasei, Bifidobacterium lactis, Bifidobacterium breve.

Prescript-assist probiotic – Soil-based probiotic blend; Arthrobacter agilis, Arthrobacter citreus, Arthrobacter globiformis, Arthrobacter luteus, Arthrobacter simplex, Acinetobacter calcoaceticus, Azotobacter chroococcum, Azotobacter paspali, Azospirillum brasiliense, Azospirillum lipoferum, Bacillus brevis, Bacillus marcerans, Bacillus pumilus, Bacillus polymyxa, Bacillus subtilis, Bacteroides lipolyticum, Bacteriodes succinogenes, Brevibacterium lipolyticum, Brevibacterium stationis, Kurthia zopfii, Myrothecium verrucaria, Pseudomonas calcis, Pseudomonas dentrificans, Pseudomonas fluorescens, Pseudomonas glathei, Phanerochaete chrysosporium, Streptomyces fradiae, Streptomyces cellulosae, Streptomyces griseoflavus.

VSL #3 – Widely used in research and hospitals for ulcerative collitis and diverticulitis; Bifidobacterium breve, Bifidobacterium longum, Bifidobacterium infantis, Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus paracasei, Lactobacillus bulgaricus and Streptococcus thermophilus.

Saccharomyces boulardi – Non-dairy probiotic which is resistant to stomach acid and pancreatic juices. Helpful for antibiotic induced diarrhea, particluarly during H pylori eradication, as well as for improving intestinal permeability in Crohn’s disease.

Primal Defense Ultra – Probiotic blend good for a number of things including skin conditions; Organic oat grass, Lactobacillus plantarum, Bacillus subtilis, Bifidobacterium lactis, Bifidobacterium bifidum, Lactobacillus rhamnosus, Bifidobacterium breve, Lactobacillus casei, Lactobacillus salivarius, Lactobacillus acidophilus, Lactobacillus brevis, Bifidobacterium longum, Lactobacillus paracasei.

Garden of Life Probiotic and Colon Health  – May be good for constipation; multi-strain blend.

 

Evening stuff

 

Cheribundi tart cherry relax – Food source of melatonin, along with antioxidants and carbs should promote a good sleep after hard workout days.

Melatonin – I wouldn’t suggest this on a daily basis, but when traveling it really helps getting onto a new schedule. 

Blue-blocker glasses – these can be worn at night to prevent the melatonin suppression caused by artificial light. Becoming increasingly popular, the Uvex brand are probably the most common ones used. These Uvex may fit better over glasses. These are darker and may be preferred. 

Sleeping mask – Even with closed eyes, exposure to artificial light can suppress melatonin secretion in humans. This means you need to sleep in a pitch dark room. Lights from cable boxes, alarm clocks, or leaking through from the street can be very problematic. A sleeping mask is a good alternative.

Dim lights – the first thing I do as the sun goes down is start dimming the lights. An alternative to dimmers could be to install red or amber bulbs in the light fixtures you use at night.

Bright light therapy – Phillips GoLite, useful in the morning and in winter.

NatureBright lamp – for resetting circadian rhythms, especially trying to beat jet lag.

Lite Book – Similar to the others, a nice (and portable) way to reset your body clock in a new time zone.

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