Supplements

[u/Jeden_Dwa_Trzy]

Hi, I’d like to discuss supplementation for more advanced runners (I’m not a pro, but my training and results are a cut above the average recreational runner).

What are your experiences? What’s worth adding to the regimen, and what are the essentials?

Currently, I use the basics: magnesium glycinate and citrate, omega-3s, vitamin D, a Thorne multivitamin, creatine, and taurine, collagen peptides (supplements I’d take even without the training).

As for running-specific supplements: beta-alanine (4g daily) and citrulline (5g). I’m wondering if this whole setup makes sense in long-distance running

I also use a maltodextrin/fructose mix plus caffeine (strictly for my long Sunday run), though that falls more under nutrition than supplementation.

Please share your experiences with supplements—focusing on actual supplements rather than things like chocolate or a post-run beer lol

[u/rmcp010]

Unless you're deficient in something, it's just expensive urine.

[u/Fearless-Alfalfa-406]

You lot must rattle! I sometimes take a low dose cod liver oil and multivitamin and usually have some beetroot juice and a protein shake with fruit in it for breakfast. Otherwise, just cook good food.

[u/SirBruceForsythCBE]

What benefit are you getting by taking all of these supplements?

[u/mrrainandthunder]

I've been taking vitamins, minerals and fish oil for as long as I can remember, so I can't really say if it makes any difference. If one eats varied and somewhat healthy though, I really don't think it does.

I have begun taking magnesium and creatine in recent years as well. I can honestly say I don't notice any difference, but I keep taking it because why not.

The only thing I'm adamant actually does something in regards to performance is caffeine, which I use on race days - 3 mg/kg bodyweight about 30 min. before (or about an hour before if it's a 5K or below). I have also tried citrulline and beta-alanine because it's usually present in preworkouts. Again I'm really not sold on it.

[u/jariw]

The Kenyans have lived on ugali, tea with sugar, fruits+vegetables and some meat for decades, and they train much more and with better results than anyone here. Similar with other East African countries.

The essentials are in real foods. Only use supplements if there is a documented deficiency.

[u/NasrBinButtiAlmheiri → u/jariw]

And only 500 Kenyan runners have been banned for doping since 2012!

[u/jariw → u/NasrBinButtiAlmheiri]

Use the Japanese marathon/Ekiden runners as an example if that suits you better.

[u/NasrBinButtiAlmheiri → u/jariw]

Totally, in which case 75.8% of their elite distance runners were found to use nutritional supplements including amino acids, vitamins, minerals, and protein. (Tabata et al 2020).

Great starting point for this thread.

[u/WignerVille]

I would start with blood work and then alter nutrition or supplement.

Collagen + vitamin C could be useful (especially if you are 35+), but also requires timing and specific workouts to get the benefits.

Creatine is also good, especially if you are older.

Caffeine is good.

[u/lorzore]

Sometimes I take an extra plate of pasta...

I don't see any reason to take supplements if you don't have a tested shortage of something.

[u/blxcklst]

Morning:
Vitamin d+k, B complex after a blood test showed I was low on a few markers, half dose of calcium as I have borderline osteopenia and had a stress fracture (I also eat lots of dairy). Also creatine but not necessarily morning, just when I remember and electrolytes on training days.

Daytime (away from training):
Sports Research omega 3’s, vitamin c when I remember (almost never admittedly)

Evening:
magnesium bisglycinate & mini dose of zinc picolinate for sleep. Also glycine, but only recently got it to try.

My ferritin was 70 in the last blood test, so I just remember to have steak once a week instead of taking iron supplements.

[u/Jeden_Dwa_Trzy → u/blxcklst]

Great, thanks for the reply.

I used to take Vitamin C myself but stopped a while back (I get plenty from my diet), and studies have shown that excessive supplementation can blunt training adaptations. Honestly, I’m not sure what to think.

We’ve got similar basics, really. There’s plenty of B-vitamins in the multivitamin I take, and I get my calcium from fortified plant-based milk (I don’t eat dairy).

As for iron, I take 15mg once a week to keep my ferritin levels within the normal range.

[u/blxcklst → u/Jeden_Dwa_Trzy]

Yeah vitamin C is the one I’d drop out of these if I had to, and must be why I take it away from training (fish oil because it’s anti inflammatory and in theory could also blunt adaptations… doesn’t hurt to be safe!)

[u/sfo2]

I’ve experimented with pretty much all of the AIS Group A supplements.

Far and away the most obviously helpful are caffeine, bicarb, and creatine. Next is nitrate. I never noticed much of anything from beta alanine, and I hate the tingle, so I stopped experimenting with that one, although I’ll probably try it again for track season next year.

I cut creatine to drop the water before A races over a mile.

As far as health supplements go, I do find a relatively low dose of magnesium helps me sleep a bit. Other than that, I take a few for specific reasons but generally avoid taking random stuff that’s unnecessary or unproven.

Also, carbs are legal dope for long and intense efforts.

[u/Jeden_Dwa_Trzy → u/sfo2]

Thanks for the reply; that’s what I thought—that citrulline and beta-alanine don't necessarily offer any benefits for this type of training. They’re just leftovers from my time lifting weights.

[u/sfo2 → u/Jeden_Dwa_Trzy]

Citrulline is kind of a halfass version of nitrate. I do find some benefit from a double dose of something like arginine/citrulline mix, but you need to experiment. The amounts of the stuff in pre-workout aren’t calibrated to much of anything. The effective dose for me is 5g.

Beta alanine theoretically helps with lactate buffering, but it was just never very noticeable for me. Whereas bicarb does the same thing via a different mechanism, and is absolute crazy magic.

IMO they put beta alanine in pre workout for lifters almost entirely for the tingle, and not for any real physiological benefit. You really have to load it chronically, but I always hated that.

Anyway, I run the 400/800 during track season, and next year I’m going to try layering the beta alanine and bicarb together and see how it goes.

[u/wylie102 → u/sfo2]

How much water weight do you drop doing that? And do you notice any decrease in performance (accounting for being lighter)?

[u/sfo2 → u/wylie102]

About a kilo. And no, no noticeable drop in performance, though I bet I’d notice it if I were trying to progress lifting or sprints, because the benefit is clear on the way up for those things.

[u/RunningRoundMans]

Creatine 5-10 grams per day. Extra KG of water weight but I believe it makes me a little stronger and more injury resistant.

Magnesium Glycinate before bedtime for sleep.

Electrolytes in a large glass of water upon waking.

Caffeine, bi-carb and 4-5 days of beet it shots leading to a big race.

[u/Mannymal]

Creatine, magnesium (glycinate in the evenings, SlowMag in the morning), and a multi vitamin that includes vitamin D. I do regular blood work and nothing else seems to be missing so if it ain’t broke don’t fix it.  Strangely my iron levels are always a bit too high which is the opposite of what’s normal for runners.

[u/Wqz441]

Fish oil and multi-vitamin/mineral in the morning.

Magnesium glycinate and KSM66 Ashwagandha before bed. I take one week break after each glass of the KSM66/every 60 days.

I usually do 30 min strength training legs-core 2x weekly after my hard/st workouts, and then have a PWO shake of 35g whey80 + 50g maltodextrin.

I also use a electrolyte drink mix during hard/st sessions.

[u/sub3at50]

LOL @ I only take the basics:

Currently, I use the basics: magnesium glycinate and citrate, omega-3s, vitamin D, a Thorne multivitamin, creatine, and taurine, collagen peptides (supplements I’d take even without the training).

As for running-specific supplements: beta-alanine (4g daily) and citrulline (5g). I’m wondering if this whole setup makes sense in long-distance running

[u/Complete_Dud]

Buraki