Creatine Supplement: Key Factors to Consider Before Use

March 10, 2025March 3, 2025 by Britt

Creatine Supplement: Key Factors to Consider Before Use

Many amateur and professional athletes use creatine supplements to enhance their workouts and speed up recovery. Creatine is a naturally occurring compound found in the body and certain foods that provides a quick burst of energy and increases strength. Research suggests that creatine supports muscle strength, improves brain health and can improve mood. By maintaining a steady energy supply of creatine in the muscles, it helps sustain high-intensity exercise. However, creatine isn’t essential for everyone—its usefulness depends on an athlete’s sport, training goals, and overall diet.

For optimal results, focus on meeting your nutritional needs through food first. Supplements should be used to complement, not replace, a well-balanced diet.

Note: this blog is not an endorsement but a source of reliable information about the supplement based on the available data. Please speak with your sports dietitian about whether the supplement is best for you.

What is Creatine?

- Creatine is a naturally occurring compound found in muscle cells.
- It helps produce ATP (energy), which fuels short bursts of high-intensity exercise (e.g., sprinting, weightlifting).
- Creatine is made from the amino acids arginine, glycine and methionine (Antonio, 2021) which is found in foods like red meat and fish, but supplementation can increase muscle stores beyond what food provides.

How does it work?

Creatine works by increasing the availability of phosphocreatine (PCr) in your muscles, which helps regenerate adenosine triphosphate

(ATP)—the main energy source for high-intensity, short-duration activities (up to 30 seconds) like sprinting, weightlifting, and jumping.

Stored Creatine in Muscles

○ About 95% of your body’s creatine is stored in muscles as phosphocreatine, which can be rapidly used to regenerate ATP.

Increased Power & Performance

○ By increasing phosphocreatine stores, creatine allows for more rapid ATP regeneration, improving performance in explosive movements, short sprints, and heavy lifting.

Muscle Hydration & Growth

○ Creatine draws water into muscle cells, increasing cell volume and possibly stimulating muscle protein synthesis, contributing to muscle growth.

Reduced Fatigue & Faster Recovery

○ It may help buffer acid buildup in muscles, delaying fatigue and improving recovery between sets or intense efforts.

Who Benefits from Creatine?

✅ Athletes in Sports that involve short, high-intensity bursts of energy lasting up to 30 seconds.

○ Power sports (weightlifting, sprinting up to 400 meters, gymnastics, football, wrestling, etc.)

○ Team sports (e.g., soccer, basketball, lacrosse)

❌ Endurance athletes (marathoners, distance runners) may see little benefit unless they do a lot of strength training.

Is It Safe for College Athletes?

Creatine monohydrate is a well-studied supplement that appears to be safe. NCAA and professional sports organizations allow it.

Many studies have confirmed creatine’s safety, though a few have indicated potential worsening of kidney function in individuals with pre-existing renal impairment.
Some may experience water retention or mild bloating, but this usually subsides.
It does not cause dehydration—in fact, it may help with hydration and muscle recovery.
Some athletes in the studies reported gastrointestinal issues while taking it.

Who should not use creatine?

Athletes who get enough creatine from diet: If you eat a lot of red meat and fish, you may already have high creatine stores, reducing the need for supplementation.
Individuals with a history of kidney disease: Creatine is processed through the kidneys, so those with kidney disease or a history of kidney problems should avoid it or consult a doctor before using it.
Under 18 athletes without guidance: Young athletes should focus on a solid diet first before turning to supplements.

Which brands are the best:

Look for third party testing with an NSF or USP certification label on the bottle.

Here are some of my favorite brands:

Klean athlete

Thorne

Designs for Sport

Recommended Dose:

💊Loading Phase (Optional): 20g/day (split into 4 doses) for 5-7 days

💊 Maintenance Dose: 3-5g/day or .1 gram/kilogram of body weight

💊 Best time to take it? After workouts with carbs and protein to maximize absorption.

Bottom Line:

Creatine is a natural compound in muscles that helps produce ATP for short bursts of high-intensity exercise.
For best results, focus on meeting your nutritional needs through food first. Creatine should complement a balanced diet.
Works by increasing phosphocreatine stores, regenerates ATP, boosts strength, hydration, and recovery.
Creatine is best for athletes in power and team sports; less impact on endurance athletes.
Generally safe, but those with kidney issues or digestive issues should consult a doctor.
Dosage & Best Brands Take 3-5g/day creatine monohydrate; choose brands that are third party tested with NSF- or USP-seals like Klean Athlete or Thorne.

References

Antonio, J., Candow, D.G., Forbes, S.C. et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr18, 13 (2021). PMID: 33557850 PMCID: PMC7871530

Gatorade website: The Safety and Efficacy of Creatine Monohydrate Supplementation: What We Have Learned from the Past 25 years of Research.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Sherpa NN, De Giorgi R, Ostinelli EG, Choudhury A, Dolma T, Dorjee S. Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression: An 8-week pilot, double-blind, randomised, placebo-controlled feasibility and exploratory trial in an under-resourced area. European Neuropsychopharmacology. 2025 Jan 90;28-35. PMID: 39488067.

Nutrition for a Half Marathon: Fueling for Performance

February 9, 2025 by Britt

Nutrition for a Half Marathon: Fueling for Performance

Whether it’s your first half marathon or your 10th: Whether you’re aiming for a PR or running for fun, proper nutrition is key to sustaining energy, optimizing performance, and ensuring good recovery. This guide covers everything you need to know about fueling before, during, and after your race, along with common mistakes to avoid. While general guidelines can help all runners, fueling is individual, and what works for one person might not work for you. It’s important to experiment to see what feels best for you.

Most race plans start about 12 weeks out, allowing time for your body to adapt to increased mileage. Use your training period to practice fueling strategies and determine what works best for you.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

Fueling for Long Runs: overview

Early in training, test different foods to find out what your body tolerates best. Use this time in practice to determine both which foods feel best for race day and when to consume them to avoid stomach discomfort. More time before a run will allow your body to digest more food, but easily digestible carbs low in fat and fiber will provide the best fuel with the lowest risk of discomfort. If you are hesitant to fuel pre-run, speak with a sports dietitian for a customized approach. You can learn strategies to improve your gastrointestinal (GI) tolerance.

Shorter runs (<80 min) fueling is optional. That means, if you feel hungry, it’s important to listen to your body and eat before you run.
Longer runs (>80 min) will benefit from added carbohydrates before and during to keep up energy levels.

Best Foods to Eat Before a Run

3-4 hours before: Meal – Bagel with peanut butter, honey, banana, and fluids.

1-2 hours before: Snack – Pretzels with peanut butter or toast with honey and fluids.

<30 minutes before: Quick carbs – Gels, Honey Stinger Waffle, or sports drinks.

Fueling During a Run

Runs <80 min: Fueling is optional.
Runs >80 min: Eat a carbohydrate rich breakfast (toast with peanut butter or jelly) and consume 30-60g of carbohydrates per hour (1-2 gels or equivalent). Check out this blog post for a comparison of the different gels.
Start fueling early (around 30 min in) to prevent hitting the wall. Don’t wait until you feel fatigue; fuel early.
Real food requires more digestion and can increase GI distress.

Hydration

According to the American College of Sports Medicine (ACSM), drink 16-20 oz of fluids about two hours before and 5-12 oz of fluid every 15-20 minutes. This amount changes based on individual sweat rate, weather, and intensity.
An individualized hydration plan is helpful to determine how much fluid to drink.
Perform a sweat test (weigh before and after a one-hour run) to estimate fluid needs. Gatorade sweat loss calculator.
Losing 2% of body weight from sweat affects performance.
Aim for half your body weight (lbs) in oz of fluid per day (e.g., a 150-lb runner needs 75 oz minimum).
Include electrolytes (Nuun, Salt sticks, gels with electrolytes such as Neversecond). The more you sweat, the more electrolytes you need to replace. Start with 300 mg sodium per hour and adjust.

Caffeine & Performance

Caffeine can improve sports performance by increasing alertness and reducing fatigue. Some studies have also shown that caffeine can increase fat utilization and spare glycogen during endurance events.

Timing: Take one hour before a competition to optimize performance.
Dosage: 3-6 mg/kilogram, which is about 200 mg (tall coffee from Starbucks) for most individuals.
Caution: Too much caffeine can cause jitters, shakiness, and an upset stomach.
Test out caffeine before race day to see how it affects your body. Even if you consume caffeine in your daily life, caffeine may feel different in your system during a run or hard effort

Tips to Prevent GI Issues

Establish a pre-run meal routine with easily digestible carbohydrates.
Make sure to leave plenty of time to digest foods before exercising.
Keep a log of foods and gels that work best.
Choose gels with natural sugars (Honey Stinger, Huma, Untapped).
Start hydrating early in the day and maintain intake throughout.

Refueling After Long Runs

- Eat within one hour post-run for optimal recovery.
- Aim for a 4:1 carb-to-protein ratio (e.g., yogurt with fruit, toast with avocado and eggs, or bagel with eggs).
- Avoid delaying meals, as this slows recovery.

Pre-Race Nutrition

During the taper phase, maintain normal eating habits but increase carbohydrates 3-4 days before race day to 60-75% of daily calories.

Eat the same foods but gradually increase the amount of carbohydrates. No need to force down extra carbs if you feel full.
Best carb sources: Rice, pasta, potatoes, oatmeal, fruit.
Avoid: Fried or high-fiber foods that may cause gastrointestinal (GI) distress.
Dinner before race: Stick to familiar, carb-rich meals like pasta with marinara, rice with lean protein, or a burrito.

Race Day Fueling

Pre-Race Breakfast (2-3 Hours Before)

200-400 calories from carbs + some protein, minimal fat
Examples: Oatmeal with honey and banana, toast with peanut butter and banana, or toast with jelly.
Sip 16-20 oz of water leading up to the race.

During the Race (Miles 4-10)

- Runs >80 min: Aim for 30-60g of carbs per hour.
- Options: Energy gels, chews (GU, Clif Bloks, Honey Stinger), sports drinks (Gatorade, Skratch), bananas, dates.
- Hydration: Drink 4-6 oz of fluid every 15-20 minutes, adjusting for sweat rate and weather.
- Electrolytes: Adjust intake based on your training routine and previous electrolyte use.

Post-Race Recovery

- Within 30-60 minutes: Consume a 3:1 carb-to-protein meal (e.g., chocolate milk, protein smoothie and fruit, or yogurt with granola and fruit).
- Within 2-3 hours: Have a well-balanced meal with carbs, protein, and healthy fats (e.g., rice with lean protein and veggies, quinoa with beans and avocado).
- Rehydrate: Drink 16-24 oz of water per pound lost (if you weighed in before and after).
- Electrolytes: Include some electrolytes if you are a heavy sweater.

Final Tips for Half Marathon Nutrition

✔ Train your gut – Practice your fueling strategy during long runs to minimize GI issues.
✔ Stay consistent – Stick with what you know on race day; avoid experimenting.
✔ Listen to your body – Adjust fueling based on energy levels, digestion, and hydration needs.

Fuel well, run strong, and enjoy the race!

QUICK AND HEALTHY LUNCH IDEAS FOR COLLEGE STUDENTS

January 8, 2025 by Britt

Quick and Healthy Lunch Ideas for College Students

Eating a balanced lunch offers numerous physical, mental, and emotional benefits, making it especially crucial for college athletes. However, research shows that up to 60% of college students skip lunch due to their busy schedules and budget (Pendergast, 2016). Skipping this meal can negatively impact energy, hunger management, and overall well-being.

Here’s why lunch matters:

Sustained Energy Levels

A balanced lunch combines complex carbohydrates, healthy fats, and protein, providing a steady release of energy throughout the afternoon. This helps avoid energy crashes or feelings of sluggishness later in the day.

Enhanced Focus and Productivity

Providing your brain with the right nutrients supports better concentration, memory, and problem-solving abilities. Foods like whole grains and lean protein help maintain stable blood sugar, which is key for mental clarity.

Hunger Control

A well-rounded lunch keeps you feeling satisfied longer and prevents excessive hunger, cravings or overeating later. Including protein, fiber, and healthy fats helps regulate appetite.

Supports Nutritional Needs

A balanced lunch ensures you’re getting key nutrients like carbohydrates, essential amino acids, healthy fats, vitamins, minerals, and antioxidants, which are essential for overall health, strength, and immune function. Lunch is an opportunity to fill in nutrient gaps.

Stabilizes Mood

Low blood sugar from skipping or eating an unbalanced lunch can lead to irritability or fatigue. A nutritious meal helps stabilize your mood and keep you feeling positive throughout the day.

Improves Metabolism

Eating consistent, balanced meals throughout the day helps maintain a healthy metabolism and promotes efficient energy use.

Promotes Long-Term Health

Regularly eating balanced meals reduces the risk of chronic conditions like heart disease, diabetes, and obesity. It also supports good digestive health.

What Does a Balanced Lunch Look Like?

A balanced lunch should include:

Protein: Aim to include 20-40 grams (3 oz is roughly the size of a deck of cards) of high-quality protein from chicken, fish, tofu, beans, or eggs for muscle repair and satiety.
Complex Carbohydrates: Include 1-3 cups (depending on exercise expenditure) whole grains, quinoa, potatoes, rice, sweet potatoes, or legumes for sustained energy.
Healthy Fats: Avocado, olive oil, nuts, or seeds to keep you full, support brain health and reduce inflammation.
Fiber-Rich Vegetables: Include 1-2 cups from leafy greens, broccoli, or carrots for digestion and nutrient density.
Fruit: Contains a natural source of carbohydrates, vitamins and antioxidants that reduce inflammation.

Meal Ideas

Here are some practical, budget-friendly, and nutritious lunch ideas tailored for college students. These meals are easy to prepare, portable, and perfect for busy schedules:

1. Wraps, Sandwiches and Burritos

Turkey and Veggie Wrap: Whole wheat tortilla, turkey slices, spinach, shredded carrots, hummus, and avocado.
Peanut Butter and Banana Sandwich: Whole grain bread, natural peanut butter, and sliced bananas (add honey for extra sweetness).
Veggie and Hummus Wrap: Whole wheat tortilla, hummus, cucumbers, bell peppers, shredded lettuce, and feta cheese.
Falafel pita sandwich: frozen falafel (TJ’s brand or Afia), hummus, sliced tomato and topped with cucumber yogurt sauce.
Southwest burrito with grilled chicken, beans, rice, salsa, avocado.
Veggie burrito made with roasted sweet potato, black beans, salsa, and avocado. Click here for recipe from the Spruce Eats.
Open-faced toast and avocado – add shredded carrots, eggs, salmon, tuna, sprouts (and any veggie you can fit).

2. Grain Bowls

Mediterranean Bowl: Quinoa or rice, grilled chicken, cucumbers, cherry tomatoes, olives, feta, and a drizzle of olive oil.
Southwest Bowl: Brown rice, black beans, corn, salsa, avocado, shredded cheese, and a dollop of Greek yogurt.
Asian-Inspired Bowl: Rice or noodles, sautéed veggies, grilled tofu or chicken, sesame seeds, and a soy-sesame dressing.

3. Meal-Prep Salads

Chicken Caesar Salad: Romaine lettuce, grilled chicken, whole-grain croutons, Parmesan cheese, and Caesar dressing.
Mason Jar Salad: Layer greens, quinoa, chickpeas, veggies (e.g., cherry tomatoes, cucumbers), and dressing on the bottom for a grab-and-go meal.
Power Salad: Spinach, hard-boiled eggs, roasted sweet potatoes, avocado, and sunflower seeds with a balsamic vinaigrette.

4. Pasta or Noodle Dishes

Pesto Pasta with Veggies: Whole grain pasta, store-bought pesto, cherry tomatoes, and spinach (add grilled chicken for protein).
Ramen Upgrade: Instant ramen noodles with added frozen veggies, an egg, and a splash of soy sauce for a protein boost.
Cold Noodle Salad: Rice noodles, shredded carrots, edamame, and peanut sauce.

5. Leftovers Reimagined

Rice and Protein Bowl: Use leftover rice and pair it with beans, a fried egg, and salsa for a quick burrito bowl.
Stir-Fry Remix: Toss leftover veggies with soy sauce, sesame oil, and any protein (like tofu or chicken) over rice or noodles.
Quesadilla: Fill a tortilla with leftover cooked chicken, cheese, sliced avocado and veggies, then heat in a skillet.

6. Grab-and-Go Options

Snack-Style Lunch: Whole-grain crackers, cheese slices, deli turkey or hard-boiled eggs, baby carrots, and an apple.
Bento Box: Rice, grilled chicken or tofu, sliced cucumber, cherry tomatoes, and a boiled egg.
DIY Lunchables: Whole-grain crackers, hummus or guacamole, deli meat, cheese, and fruit slices.

7. Soups and Stews

Mason Jar Soup: Layer cooked noodles, veggies, and pre-cooked chicken or tofu in a jar. Add hot water or broth before eating.
Chili: Pack leftovers in a thermos or microwave-safe container. Pair with whole grain bread or tortilla chips.

8. Quick Microwave Meals

Microwaveable Baked Potato: Top with black beans, salsa, and shredded cheese.
Egg Scramble Bowl: Crack eggs into a microwave-safe bowl, mix with spinach and cheese, and cook for a quick protein-packed lunch.
Frozen Veggie Bowl: Mix frozen veggies, precooked rice, and soy sauce for a 5-minute meal.

9. Workout Smoothie

Green smoothie: Combine a handful of kale, banana, ice, milk, dates or honey, and peanut butter, optional: top with chia seeds or ground flax seeds. Click here for more smoothie ideas.

Pro Tips for College Students

Prep Ahead: Make 2–3 meals at once to save time during busy weeks.
Stock Staples: Keep items like cooked rice or quinoa, beans, frozen veggies, tortillas, eggs, and canned tuna on hand.
Pack Snacks: Pair your lunch with simple sides like fruit, nuts, or yogurt to stay full longer.
Invest in Containers: Portable, reusable lunch boxes or jars make meals easier to store and transport.

These meals are affordable, versatile, and packed with nutrients to fuel your day!

Reference

Pendergast FJ, Livingstone KM, Worsley A, McNaughton SA. Correlates of meal skipping in young adults: a systematic review. Int J Behav Nutr Phys Act. 2016 Dec 1;13(1):125. doi: 10.1186/s12966-016-0451-1. PMID: 27905981; PMCID: PMC5133750.

BEST SNACKS FOR ENDURANCE ATHLETES

December 23, 2024December 2, 2024 by Britt

Best snacks for endurance athletes

Here’s a list of great snacks for endurance athletes, focusing on fueling energy, aiding recovery, and supporting sustained performance. Keep these snacks on hand to fill in the gaps with nutrition. These options are portable, nutrient-dense, and easy to digest:

Before Training or Competition

These snacks are high in carbs and low in fiber/fat for quick energy:

Best consumed 1-2 hours before

Banana with a smear of honey or peanut butter
Applesauce pouch and handful of nuts
Rice cakes with jam or honey
Pretzels or plain crackers with a little peanut butter
A small handful of dried fruit (e.g., raisins, apricots, or dates) and nut butters
A slice of toast with jam
Nutrition bar such as Clif, Rx or Kind bar

Best consumed within 30 minutes before

Energy chews, gels, or blocks
Sports drink
Fruit leathers
Gummy bears

During Activity (for sessions over 90 minutes)

Easily digestible, high-carb options to keep energy levels steady:

Sports drinks or electrolyte beverages
Energy gels or chews
Small pieces of banana or orange slices
Honey stinger waffles or similar carb-based snacks
Bite-sized pretzels for quick sodium replenishment

After Training or Competition

Refuel within one hour after exercise to replenish glycogen and support muscle recovery:

Chocolate milk (ideal 4:1 carb-to-protein ratio)
Greek yogurt with granola and fruit
Protein smoothie with banana, berries, and protein powder
Cottage cheese with pineapple or berries
Peanut butter or almond butter sandwich
Hard-boiled eggs with crackers
Trail mix with nuts, seeds, and dried fruit
Turkey sandwich on bread or bagel

General Healthy Snacks

Perfect to help maintain energy levels and build muscle throughout the day:

Oatmeal with fruit and nuts
Rice cakes with nut butter and banana slices
String cheese with fruit or whole-grain crackers
Hummus with carrots, celery, or whole-grain pita
Nut butter packets with an apple or pear
Avocado toast on whole-grain bread
Homemade granola bars
Cottage cheese and fruit

EATING DISORDER OR RED-S? THE KEY DIFFERENCES

January 25, 2025December 1, 2024 by Britt

Eating Disorder or RED-S? The Key Differences

TW: This content mentions eating disorders and body image.

Eating disorders are mental health conditions, whereas RED-S (Relative Energy Deficiency in Sport) is a physiological state caused by an energy imbalance. However, these conditions can overlap. For instance, an athlete with an eating disorder may develop RED-S due to intentional caloric restriction. An athlete experiencing RED-S without an eating disorder may adjust their food intake to meet energy needs once under-fueling is recognized. In contrast, individuals with eating disorders may find increasing calorie intake more difficult, often requiring support from a medical team.

The main difference between an eating disorder and Relative Energy Deficiency in Sport (RED-S) lies in their definitions, causes, and impacts, although they can overlap in certain cases. Here’s a breakdown:

Eating Disorder

Definition: A mental health condition characterized by disordered eating behaviors and thoughts, such as extreme restriction, binge eating, purging, or obsessive food-related control.
Examples: Anorexia nervosa, bulimia nervosa, binge eating disorder, avoidant/restrictive food intake disorder (ARFID).
Cause: Psychological factors (low self-esteem, perfectionism, trauma), social influences (media, societal pressure), or biological predispositions.
Impact: Affects overall health, including physical, emotional, and social well-being.

Treatment Focus: Psychological therapy, nutrition rehabilitation, and medical stabilization.

Relative Energy Deficiency in Sport (RED-S)

Definition: A syndrome caused by insufficient energy intake relative to the energy expenditure required for optimal health and performance, often seen in athletes.
Cause: Unintentional (due to misunderstanding energy needs or increased training load) or intentional (associated with disordered eating behaviors).
Impact:
- Affects multiple body systems (e.g., reproductive, bone, digestive, cardiovascular, and immune systems).
- Can lead to decreased performance, delayed recovery, and increased risk of injuries.
- Symptoms include menstrual dysfunction, low testosterone in males, fatigue, and impaired concentration.

Treatment Focus: Restoring energy balance through increased caloric intake, reducing training loads, and addressing any disordered eating patterns.

Key Distinction

While eating disorders are mental health conditions, RED-S is a physiological state caused by an energy imbalance. However, the two can coexist. For example, an athlete with an eating disorder may develop RED-S due to intentional caloric restriction. Once under-fueling is identified, an athlete with RED-S will readily increase food intake to match energy expenditure. For an individual with an eating disorder, the addition of calories will be more challenging and may require treatment by a medical team. If nutrition requirements cannot be met, pausing or reducing exercise may be helpful to achieve a positive energy balance.

Addressing either condition requires a multidisciplinary approach involving dietitians, mental health professionals, and medical experts.

Winter Supplements for Runners

November 13, 2024 by Britt

Winter Supplements for Runners

Winter months bring unique nutritional needs for runners, including reduced sunlight exposure, which increases the need for Vitamin D. Meeting nutrition goals through food is ideal, but supplements can be helpful when dietary intake is insufficient. Below are recommended winter supplements and their top food sources. There are other supplements not mentioned that are supportive for performance, please refer to the post, best supplements for runners, for more information on performance. Runners following vegetarian or vegan diets may need to focus on nutrients like Vitamin D, calcium, B12, and zinc because plant-based foods do not contain these vitamins.

Enhance the effectiveness of supplements by ensuring you consume enough food to meet your energy needs. If your diet doesn’t support your current energy expenditure, supplements will be less effective. Athletes should aim for a balanced diet, with supplements serving as an addition to a healthy, well-rounded eating plan.

I had the opportunity to speak with a couple of elite runners about their supplement usage in the winter. Brendan Martin of Martin Physical Therapy who has a marathon PR of 2:15, follows a vegetarian diet and regularly takes vitamin B12 because he cannot obtain this nutrient from foods. Johannes Motschmann who recently placed 9th in the London marathon adds in Vitamin C and Zinc to support the immune system during high mileage weeks.

TIP: To build consistency, try taking supplements alongside daily routines, such as brushing your teeth.

Supplement Tip: Choose products that are third-party tested (e.g., by USP, NSF), which ensures they are free from harmful ingredients, though it does not guarantee the product’s effectiveness.

Vitamin D

Recommended Dietary Allowance (RDA): 600 IU/day (may need more for athletes).

Function: Vitamin D is essential for bone health and aids in calcium absorption, which strengthens bones. It also helps regulate the immune response, reduce inflammation, and protect against respiratory infections—benefits especially important for athletes during winter when Vitamin D levels often decline. Its anti-inflammatory effects are particularly beneficial for athletes, especially those with a history of bone stress injuries.

Top Sources:

Sunlight: UV exposure helps activate Vitamin D in the skin.
Food:
- Cod liver oil (1 Tbsp): 1360 IU
- Salmon (sockeye, 3 oz cooked): 570 IU
- Mushrooms (½ cup raw): 366 IU
- Milk (2%, 1 cup): 120 IU
- Egg (1 large): 44 IU

Calcium

Recommended Dietary Allowance (RDA):

Ages 9-18: 1,200 mg/day.
Ages 19-50: 1,000 mg/day.
Athletes: 1,500 mg/day, especially if there is a history of bone stress injuries.

Function: Essential for bone health, muscle contraction, and nerve function. Vitamin D aids calcium absorption.

Top Sources:

Milk/yogurt (1 cup): 300-400 mg
Cheese (1 oz, especially Parmesan): ~200 mg
Cooked kale or collard greens (1 cup): 250 mg
Fortified orange juice (1 cup): 350 mg
Fortified soy milk or almond milk (1 cup): 300-400 mg
Tofu (½ cup): 350 mg
Dried figs (4-5): 135 mg

Note: Combining food and supplements may be necessary to meet daily targets. It’s important to note that the body can absorb only 500 mg calcium per meal. It’s best to spread calcium-rich foods throughout the day to maximize absorption.

Omega-3 Fatty Acids

Function: Helps reduce exercise-related inflammation by modulating cell membranes and immune responses. Fatty fish are the best sources, though supplements can help when dietary intake is low.

Recommended Intake: 1.1-1.6 grams/day (1,100-1,600 mg).

Top Sources:

Salmon, sardines, herring (3 oz): ~1200 mg
Ground flax, chia, or hemp seeds (1 Tbsp): ~2300 mg

Vitamin C

Recommended Dietary Allowance (RDA): 75-90 mg/day.

Function: Boosts immunity, aids iron absorption, and is essential for collagen synthesis. Humans need to obtain Vitamin C from food.

Top Sources:

Strawberries (1 cup, halved): ~89 mg
Oranges (1 medium): ~70 mg
Pineapple/Mango/Cantaloupe (1 cup, cubed): ~65 mg
Red bell pepper (1 medium): ~152 mg
Broccoli (1 cup, cooked): ~102 mg
Kale (1 cup, raw): ~80 mg

Professional runner, Johannes Motschmann, who recently placed 9th at the London Marathon, adds in Vitamin C and Zinc to support the immune system during high mileage weeks.

Vitamin B12

Recommended Dietary Allowance (RDA): 2.4 mcg/day.

Function: B12 is essential for the production of healthy red blood cells, proper nerve function, and energy metabolism. It also supports neurotransmitter production, playing a key role in mood regulation and cognitive health. Low B12 levels have been linked to memory problems, depression, and mental confusion. B12 is mainly found in animal products such as meat, fish, and dairy.

Top Sources:

Salmon (3 oz): ~4.9 mcg (200% DV)
Trout (3 oz): ~5.4 mcg (225% DV)
Tuna (3 oz): ~2.5 mcg (104% DV)
Beef (3 oz): 5.1 mcg (215% DV)
Fortified Breakfast Cereals (1 serving): ~0.6–6 mcg (25-250% DV, depending on fortification level)
Dairy Milk (1 cup): ~1.2 mcg (50% DV)
Yogurt (8 oz): ~1.1 mcg (46% DV)
Swiss Cheese (1 oz): ~0.9 mcg (38% DV)
Eggs (2 large): ~1.1 mcg (46% DV)
Nutritional yeast (1 Tbsp): 2.4 mcg

Professional runner Brendan Martin, with a marathon personal record of 2:15 follows a vegetarian diet and regularly supplements with Vitamin B12.

Hydration with electrolytes

Hydrating during winter is just as essential as in warmer months, even though we may feel less thirsty in cold weather. Here are some tips to help maintain good hydration in winter:

Drink Regularly: Thirst signals decrease in cold weather, so make it a habit to sip water consistently throughout the day. Aim for at least 8 cups (2 liters) daily, adjusting based on activity level and body size.
Warm Beverages: Warm drinks like herbal teas, hot water with lemon, or broth-based soups are great options for hydration when cold water doesn’t appeal. Avoid excessive caffeine and alcohol, as it can contribute to dehydration.
Hydrating Foods: Winter fruits and vegetables like oranges, grapefruit, apples, pears, cucumbers, and leafy greens have high water content, helping you stay hydrated while adding nutrients.
Electrolytes: After exercise or if you’re sweating (even in winter), replenish electrolytes with options like coconut water or a light sports drink. Salty snacks or electrolyte supplements can also help retain hydration when balanced with water intake.
Watch for Signs of Dehydration: Dry skin, fatigue, and dark urine can indicate dehydration. Aim for urine that is pale yellow in color, a good indicator of proper hydration.
Humidify Your Environment: Winter air, especially with indoor heating, can be very dry. Using a humidifier adds moisture to the air, helping you retain hydration naturally.

Optimizing Performance: Nutrition Strategies for a Soccer Game

September 23, 2024July 31, 2024 by Britt

Optimizing Performance: Nutrition Strategies for a Soccer Game

Soccer is an endurance sport that requires a steady supply of nutrients. Optimizing energy levels and performance involves special attention to fueling strategies before, during and after training and competing. In order to keep up with high energy and fluid requirements, special attention needs to focus on practices, games and tournaments. Stay ahead of your fueling by following these guidelines.

Pre-Game Nutrition (1-4 hours before the game):

Hydration: Start hydrating well in advance. Aim to drink water consistently throughout the day leading up to the game. Avoid excessive sugary drinks and caffeinated beverages.

3-4 hours before kick-off:

Meal: Consume a meal rich in carbohydrates about 3-4 hours before the game. This could include pasta, rice, bread, or potatoes. Carbohydrates are crucial for providing the energy needed during prolonged physical activity. Include a moderate amount of lean protein (e.g., chicken, fish, tofu, or peanut butter) in your pre-game meal to support muscle repair and maintenance. Keep fats moderate in your pre-game meal to avoid stomach discomfort. Opt for healthy fats like those found in nuts, seeds, or avocado.

1-2 hours before kick-off:

Snack (Optional): If your pre-game meal is more than 4 hours before the game, consider a small snack. A banana, pretzels, peanut butter on crackers, yogurt, or a granola bar can provide a quick energy boost.

Avoid Heavy or New Foods: Stick to foods you are familiar with and avoid heavy, greasy, or spicy meals that may cause digestive issues.

Photo credit Claudia Heitler

Hydration During the Game:

Water: Drink water regularly throughout the game. Small, frequent sips are better than drinking large amounts at once.

Electrolytes: If the game is intense or in hot weather, consider a sports drink that provides electrolytes to help maintain hydration and replace minerals lost through sweat.

Half-Time Nutrition:

Quick Carbs: Consume easily digestible carbohydrates during half-time to replenish glycogen stores and maintain energy levels. Some examples include:

Small banana
Apple slices
Orange slices
Apple squeeze packets
Dried fruit such as mango or raisins
Energy bar – Clif Zbar
Pretzels
Sports drink or coconut water

Foods to avoid at half time: protein bars, fatty foods (chips) or high-fiber foods can cause gastrointestinal issues because they take longer to leave the gut.

Post-Game Recovery:

Hydration: Continue to drink water to replace fluids lost during the game. Replace fluids by sipping water or sports drinks with your post-game meal.

Food: Within an hour of finishing the game, consume a meal or snack that combines carbohydrates and protein to support muscle recovery and glycogen replenishment. Examples include a turkey sandwich, yogurt with fruit, or a protein shake with fruit.

Travel tips:

Frequent travel can make it difficult to keep up with your fueling plan. Pay special attention to timing of meals and snacks to ensure plenty of time for digestion.

Eat meals 3-4 hours before kick off
Use insulated coolers to keep beverages cold
Pack extra snacks

○ Peanut butter and jelly sandwich

○ Trail mix with dried fruit

○ Rice cakes or pita chips and hummus

○ Fresh or dried fruit

○ Granola bar

○ Clif bar

○ Dry cereal

○ Pretzels

○ Peanut butter pretzels

○ Saltines

INJURY PREVENTION FOR MARATHON RUNNERS

July 21, 2024July 12, 2024 by Britt

Injury prevention for marathon runners

Brendan Martin discusses important tips to prevent injuries at the start of marathon training.

When Should You Use Electrolytes?

June 16, 2024June 11, 2024 by Britt

When Should You Use Electrolytes?

Athletes often lose a significant amount of sweat when working out, especially in the summer months. Because sweat contains electrolytes, it’s essential to replace them to maintain proper hydration and muscle function. This ensures you perform at your best and recover eectively.

What Are Electrolytes?

Electrolytes are essential minerals responsible for regulating bodily fluids, enabling muscle contractions, and assisting nerve function. They attract water and distribute it to areas in the body where it is required most. Furthermore, electrolytes play a crucial role in transmitting electrical signals that govern muscle movements, ensuring coordinated actions and proper heart function. Key electrolytes include:

Sodium
Potassium
Chloride
Magnesium
Calcium

How Are Electrolytes Lost?

Sweat consists of water and electrolytes, including sodium, potassium, magnesium, and calcium. When you exercise, get hot, or feel stressed, your body sweats to cool down, losing electrolytes in the process. Sodium and chloride are lost the most, which is why sweat tastes salty, but smaller amounts of potassium, magnesium, and calcium are also lost.

How Do I Know When To Replace Electrolytes?

The amount of electrolytes you lose depends on factors like exercise intensity and duration, the weather, and your individual sweat rate. Here are some signs that you might need to replace electrolytes:

● You’re a salty or heavy sweater

● You experience frequent cramping during and after exercise

● You have a low-salt diet

How Much Electrolytes Do I Really Need?

The amount of sodium loss from sweat varies from person to person. For exercises lasting more than an hour, it’s important to replace electrolytes. For shorter activities, replenishment isn’t usually necessary unless temperatures are very high and you’ve sweated excessively. A good starting point is to consume 300-500 mg of electrolytes for every hour of exercise.

On warm days, sip an electrolyte drink or consume a salty breakfast to prepare.

Gatorade makes a sweat patch that measures sweat loss to help you understand your electrolyte needs. You wear the patch while working out, and then after you’ve finished you can scan the patch within the Gatorade Gx app to find out what was lost and what needs to be replenished.

Can you over-do electrolytes?

Some signs and symptoms of too much electrolytes:

● Elevated heart rate

● Headache

● Breathing difficulties

● Nausea and vomiting

What Are the Best Ways to Get Electrolytes?

Here are some great options for replenishing electrolytes:

● Skratch Labs Hydration Sports Mix: Contains a substantial amount of electrolytes and 20 grams of carbohydrates for recovery.

● Gatorade Endurance Formula: Replenishes electrolytes and carbohydrate stores.

● Homemade: Add 1⁄4 teaspoon of salt to Gatorade for a fast and inexpensive way to replenish electrolytes.

● Nuun and LMNT: Reliable sources of electrolytes, but pair them with a carbohydrate-rich food or drink after a run as they contain only 2g of carbohydrates per serving.

● SaltStick Electrolyte pills & GU Electrolyte Capsules: Convenient option for replenishing sodium.

Typical Fueling Guideline for Endurance Races

● Sip water or an electrolyte beverage throughout the day.

● About an hour before the race, sip 10-20 oz of fluids.

● During an endurance event, consume 300 mg of electrolytes per hour and 4 – 7 oz fluid every 20 minutes. You might need more or less depending on the weather, exercise intensity, and body mass.

● After you’ve raced, replenish lost fluids by drinking 16-33 oz until your urine is pale yellow.

References

Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021;13(3):887. Published 2021 Mar 9. doi:10.3390/nu13030887

Sports and hydration for athletes: Q&A with a Dietitian. Johns Hopkins Medicine. October 30, 2023. Accessed June 5, 2024. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-fo r-athletes.

Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. Nutrients. 2018;10(10):1470. Published 2018 Oct 10. doi:10.3390/nu10101470

SEO J. The science of hydration: How electrolyte drinks enhance athletic performance and endurance. eLoad Sport Nutrition. February 21, 2024. Accessed June 5, 2024. https://eloadsportnutrition.com/the-science-of-hydration-how-electrolyte-drinks-enhance-athletic-performance -and-endurance/.

Shirres SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-S46. doi:10.1080/02640414.2011.614269

BEST SUPPLEMENTS FOR RUNNERS

June 11, 2024May 17, 2024 by Britt

Best supplements for runners

About the authors: Amy Stephens, RD CSSD is a sports dietitian that works with NYU XC team and Empire Elite professional running team.

Liam Dee is a local elite distance runner and running coach with NY Run Academy. Liam is based in Brooklyn, New York.

The Importance of Supplements

The use of supplements within the world of sports and fitness is relatively widespread, being a means of addressing the various metabolic and dietary requirements of individual athletes.

Supplementation of nutrients is not seen as a replacement or alternative to a complete and balanced diet. Further, the degree to which a supplement is effective is varying given the range of products available in today’s market. However, if an athlete is following a well-rounded diet, comprehensive studies have shown some supplements to stimulate modest improvements in sports performance, muscle strength and injury prevention.

It’s important to note that not all products marketed as supplements are safe and effective; some can be ineffective at best and harmful at worst. Athletes are tempted to use any product that can give them an edge, so it is incredibly important to consult a professional and conduct appropriate research.

We’ve included the supplements that are most commonly used by the NY Run Academy staff. With the exception of creatine, the staff regularly uses the supplements listed below.

Food first

Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.

Supplement safety

Unlike prescription medications, supplements are not regulated by a governing body. Third party testing ensures supplements contain what is listed on the label and do not contain harmful ingredients. However, they do NOT test the efficacy of the supplement. Look for these seals that indicate third party testing – NSF or USP.

This is especially important for athletes that are drug tested, such as collegiate, professional and Olympic-level athletes. A positive drug test can disqualify an athlete from competition and result in a suspension or ban in the sport. See below for more information on banned substances.

NCAA banned substance list

WADA anti-doping list

Strength supplements

Creatine is one of the most researched and effective dietary supplements to improve muscle strength (Antonio et al., 2021). Creatine works by increasing intramuscular creatine which is a necessary step for energy production. Supplementing creatine increases muscle contraction and exercise training capacity for repeated high-intensity exercise (e.g. team sports) as well as resistance or interval training. This leads to greater gains in lean mass and muscular strength (Burke et al., 2023). It has also shown positive effects on bone mineral strength compared to placebo.

Dosage: The most common form is creatine monohydrate.

Loading phase: 20 g (divided into four even doses) x 5-7 days Maintenance phase: 3-5 g /day for the supplementation period

*According to the American Pediatric Association (APA), creatine is not recommended for athletes <18 years old.

Food sources: milk, steak, tuna, salmon, cod, herring (best source of creatine).

Protein powders are a convenient way to obtain protein when food is not available. Protein is composed of amino acids that are important for the growth of muscle, ligaments, tendons and support for the immune system. Our bodies require 20 different amino acids, of which nine are essential and we need to obtain them from food.

Animal-based protein powders that are made from whey, casein, and egg whites contain all the essential and non-essential amino acids.

Plant-based proteins such as soy, hemp, rice, and pea are complete proteins and contain essential and non-essential amino acids. Other complete sources of plant proteins are edamame, tempeh, quinoa, or buckwheat.

Dosage for protein powders: Studies show that 20-40 grams of high quality protein every three-to-four hours will promote muscle growth (Morton, et al, 2020).

Collagen powder is a type of protein derived from bovine (cows and pigs) that contains all nine essential amino acids. Collagen supplementation, along with adequate Vitamin C, has shown to strengthen ligaments and tendons.

Food sources: bone broth, sardines, and organ meats.

Dosage: 15 grams of collagen supplement one hour before workout (Shaw, et al, 2017).

Performance Supplements

Iron is an important nutrient for endurance athletes because it carries oxygen to produce energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and to remove metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler, 2012). During a training block, iron can drop 25-40%. Populations are at risk for low iron menstruating females, endurance athletes, altitude training at altitude, those who under fuel or have a low calorie intake (RED-S), and those following vegan or vegetarian diet, as well as anyone with a history of low iron stores.

Symptoms of iron deficiency include lightheadedness, fatigue, irritability, and difficulty finishing a workout.

Food sources: beef, chicken, fish, lentils, beans, and tofu.

Dosage: RDA for men and postmenopausal women is 8 mg/day. For all other women the recommendation is 18 mg/day. Speak with your healthcare provider about iron supplementation.

Vitamin B12 is an important nutrient for healthy nerve functioning, metabolism, and prevention of a type of anemia in red blood cells (pernicious anemia). Vegans and vegetarians are at the highest risk for low B12. Signs of deficiency include extreme tiredness, fatigue, weak muscles and low energy stores.

Dosage: RDA 2.4 mcg

Food sources: salmon, cod, milk, cheese, meat, eggs, fortified breakfast cereals and nutritional yeast (vegan diet).

Dietary nitrate improves oxygen uptake during prolonged exercise. The ingestion of dietary nitrates leads to a higher concentration of nitric oxide (NO) in the body. Once in the bloodstream, nitrates help to deliver oxygen faster, delay fatigue and improve performance. Beet juice contains a high amount of nitrates and works by increasing oxygen delivery to muscles.

Dosage: At least 400 mg nitrate for at least five days. This can be accomplished by using the supplement Beet It. Drink one bottle of Beet It daily leading up to a race, then two bottles on race day. If you take it sporadically or less than five consecutive days, beet juice won’t be as effective.

Food sources: spinach, beets (fresh, roasted or added to a smoothie), celery, lettuce, and watermelon.

Sodium Bicarbonate is typically used by sprinters and mid-distance athletes. Sodium bicarbonate acts as a buffer for lactic acid build-up from anaerobic bursts of exercise. During intense exercise, lactic acid is a byproduct of energy production. As lactic acid increases in the muscles, muscle fatigue and soreness tell our bodies to slow down. Sodium bicarbonate acts as a base and prevents a buildup of H+ (acidic), thus, raising the pH during high-intensity exercise. The most common side effects from supplementation are GI symptoms (i.e. nausea, vomiting, stomach cramping). If you’re able to tolerate it, sodium bicarbonate (baking soda) can be effective for shorter, high-intensity exercises lasting 1-10 minutes. Maurten brand has a product that seems to be better tolerated. Research is being conducted on efficacy for longer distances such as half and full marathon distances.

Dosage (three options):

Single acute sodium bicarbonate dose of 0.2–0.4 g/kg BM, consumed 60–150 min prior to exercise (Maurten product)
Split doses (ie, several smaller doses giving the same total intake) taken over a time period of 30–180 min
Serial loading with 3–4 smaller doses per day for 2–4 consecutive days prior to an event (Maughan, 2018)

Caffeine has been shown to boost sports performance by reducing perceived exertion (delay fatigue), increasing endorphin release, and mobilizing fat for energy and sparing glycogen. The ingestion of caffeine blocks adenosine reuptake and promotes calcium release from sarcoplasmic reticulum which can help with muscle contractions. Caffeine ingested before and during an endurance event improves overall endurance capacity. Too much caffeine can cause GI issues, jitteriness, shakiness and nervousness, all of which are harmful to sports performance.

Dosage: One hour before a workout or race, 3-6 mg/kg caffeine to improve performance. Most individuals can drink a tall Starbucks or two shots of espresso (100-300 mg caffeine). Performance benefits were not shown with caffeine doses 7 mg/kg or greater.

Notes: Due to variability in caffeine content in brewing, consider standardized caffeine supplements like RunGum that have 50 mg caffeine per piece. Caffeine is most effective if all caffeine is stopped a couple days prior to “washout” caffeine from the body.

Beta-alanine acts as a buffer during intense exercise. Beta-alanine fights muscle fatigue by increasing carnosine concentration in the muscle, which is needed for rapid muscle contractions. The most common side effect is tingling in lips and fingers, but not as common with sustained release (SR) dosing.

Dosage: 3-6 grams per day x 4-8 wks

Klean athlete brand SR

Supplements for Bone health

Vitamin D is an essential fat-soluble vitamin crucial for bone health and immune function because it regulates calcium absorption. When Vitamin D levels are low, the body does not absorb as much calcium. It’s common for athletes to have lower Vitamin D levels in the winter when there isn’t as much sun.

Dosage: RDA recommends adults >19 years 600 IU per day and adults >70 years 800 IU.

Food sources include: dairy (yogurt, cheese, milk), orange juice fortified with vitamin D, salmon and mushrooms. Sunlight activates natural vitamin D in our skin and accounts for most of the Vitamin D in our bodies.

Calcium, along with consuming a diet with adequate calories, carbohydrates, and eating an adequate amount of calcium is critical to bone development. Calcium plays a crucial role in hardening and strengthening bones. Requirements are higher for athletes to replace calcium lost in sweat.

Dosage: The RDA for ages 9-19 is 1,300 mg, 19-50 is 1,000 mg /day and 1,200 mg for individuals 50 years and older. Some data has shown that athletes consume 1,500 mg a day. A combination of supplement and food can achieve calcium targets.

Food sources: milk, yogurt, cheese, fortified orange juice, and tofu.

Magnesium is a nutrient that improves sleep and helps build strong bones. Magnesium functions as an electrolyte to maintain blood pressure. In addition, magnesium helps regulate blood sugar control and acts as a cofactor that helps many enzymatic reactions take place.

Dosage: RDA 320-420 mg/day

Food sources: Whole grains, spinach, nuts (almonds, cashews, peanuts), quinoa, avocado, dairy.

Several other supplements are important to consider, namely, a multivitamin, Vitamin C, and omega-3 fatty acids. These become particularly relevant when meeting nutritional needs solely through food proves challenging.

References

Antonio, J., D.G. Candow, S.C. Forbes, B. Gualano, A.R. Jagim, R.B. Kreider, E.S. Rawson, A.E. Smith-Ryan, T.A. VanDusseldorp, D.S. Willoughby, and T.N. Ziegenfuss (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? J. Int. Soc. Sports Nutr. 18:1–17.

Burke, R., A. Piñero, M. Coleman, A. Mohan, M. Sapuppo, F. Augustin, A.A. Aragon, D.G. Candow, S.C. Forbes, P. Swinton, and B.J. Schoenfeld (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients 15:2116.

Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018 Aug 21;38:303-328. doi: 10.1146/annurev-nutr-082117-051622. PMID: 30130468.

Kaviani, M., K. Shaw, and P. Chilibeck (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. Int. J. Environ. Res. Public Health 17:3041.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523.

Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., et al. (2018). IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete, International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 104-125.

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.

Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. doi: 10.3945/ajcn.116.138594. Epub 2016 Nov 16. PMID: 27852613; PMCID: PMC5183725.

Stellingwerff, T., Bovim, I. M., & Whitfield, J. (2019). Contemporary Nutrition Interventions to Optimize Performance in Middle-Distance Runners, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 106-116.

Wylie, L., Bailey, S., Kelly, J., Blackwell, J., Vanhatalo, A., Jones, A., Wylie, L. J., Bailey, S. J., Blackwell, J. R., & Jones, A. M. (2016). Influence of beetroot juice supplementation on intermittent exercise performance. European Journal of Applied Physiology, 116(2), 415–425.

Wyss, M., and R. Kaddurah-Daouk (2000). Creatine and creatinine metabolism. Physiol. Rev. 80:1107–1213.

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Amy Stephens