Calcium, Anyone?
- 7 days ago
- 9 min read
Taking a Look into my long list of supplements and trying to dial this in.
Any other maturing runners out there just flying by the seat of her pants?
Perhaps you started with some green juice in targets clearance shelf (emoji with hand over face)
But now, you have a multitude of subscriptions and you open that “vitamin” cabinet every morning to see THREE lazy susans spinning with powders, pills, and gels- all with names you can't quite pronounce -most with seals never broken.
What planet was I on when I truly convinced myself I should try Inulin? Even with disclaimer- risk of extreme diarrhea- what even is "extreme". Isn't is always? That big, glossy white bag filled with Inulin looks down ominously and frankly I'm terrified to open it - lol - so I won’t. hahha
The fact is, once enough time passes between my silly hopeful purchase, I'll convince myself the stuff is just too old to try and I chuck it - - - another one bites the dust. There goes my youth! Ha
This practice feels too familiar though.
No wonder my husband replies “nawwww- I’m ok” or "yah, maybe I try that- tomorrow though ok” and slightly exits the premises before I can shove a spoon full of “sugar “ in his mouth like he is my little athlete experiment. final surge (check out my plans here) or reach out at jaxtherunner@hotmail.com
Poor guy. Lol. he has to protect himself in his own home!
The amount of supplements and nutrition in my “cabinet” is actually embarrassing for someone who is as experienced and knowledgeable as I consider myself to be. But hey, I'm human, and well, there's not a lot of experience and experts in my position who can really share what does and does not work- I've read and listened to so many, and at the end of the day I learn this:
A coach, a chiro or physio, a strength trainer or plan, and most importantly sleep, enough food, and friends. final surge (check out my plans here) or reach out at jaxtherunner@hotmail.com
How do I get so confused?
I get on instagram or facebook and within seconds an ad of an elite athlete is promoting the next supplement that will magically make me feel like I’m 29 again (I don't know about you but 29 runner me felt really good- 15 plus years of developing my aerobic engine and smart enough to listen to my coach, that strength, ancillary work , chiropractic and massage work, sleep and good food were massive performance enhancers.
Curious, share in the comments: What age do you consider where your physically and mentally strongest years as an endurance athlete?
No shame- many of us adventure and endurance enthusiasts are keenly aware of the importance of recovery if we are to go play on the roads, on our bikes, in the lakes and mountains.
I've guiltily clicked on top athletes or an Instagram post recommending a product or nutrition routine that will make me heal, run, jump, and play faster and longer with less risk of injury.
Yah —----go ahead—------ you too can step outta that shadow - youve been there too! I know since the supplement industry is booming right now!
and hey, if you're not one of us- well good for you - I wish I were as balanced and steadfast as you!
More self disclosure- my lazy susan is so overcrowded I have bottles flying into my face if I get a bit too aggressive with her. Geez,
So I amazon primed a couple more - ok this is getting ridiculous.
And in comes the self judgement just a little telling me “any reputable nutritionist or sports doctor would advise me to get most if not all of my nutritional markers through food - REAL FOOD from the earth and also some processed crap -as an endurance athlete consistently staking sessions over 90 minutes.
And while there was a time when I convinced my husband and pops to construct me a garden - well - let's just say the remnants of those two by fours are now propping up the booty of my treadmill so I can simulate Boston's early downhill quad slaughter. - I’m not joking- I was ready for that course! I’m fine, I'm fine - next year….
Sooooo, while I do try to eat real food, throughout the day, and a lot of it - sometimes my busy schedule and my lack of gardening skills interfere with my best interest.
And I convince myself I need that insurance policy: just in case I'm low on iron pills. It takes months to recover those levels once they dip too low.
I know that when I stopped supplementing after the Atlanta 2020 Olympic marathon trials and 10 plus years of high volume and intensity as elite marathon runner, full time teacher, and mom of two…….
I did notice a difference in my energy, motivation, and recovery- but I never could pinpoint exactly what helping or even if it was placebo - and yes, even with blood tests, because even those fluctuate month to month depending upon hormones- perimenopause so fun and will keep ya guessing and trying lol. In 20 years, once I was low on vitamin D after a long winter running in the dark and iron/ferriten like 15 years ago……And so-well, I don't have the time or money to prioritize consistently getting my blood drawn in the name of my hobby/sport- shoot after getting my kids to their doctor, dentist, activities Im proud to get myself to the chiropractor and a mammogram once a year- I'm doing great! Oh, shoot, I just remembered Gwyn needs an appointment or else she can't attend the 8th grade - ok on it - after I go prom dress shopping with Sam of course - or maybe on the way?!?!
Wow, I digress…It's all good here y’all. We got this.
A very long exclaimer before my disclosure of supplements:
PLEASE KNOW that what I am sharing is my experience- just as a human: specifically, a female, 44, training nonstop for my entire life- lol.
I am my own experience or experiement?.... A mad scientist perhaps!
Many of you may disagree or even gasp- maybe feel sorry for me? Lol
that’s ok - do me a favor - reach out and teach me- I love to learn. final surge (check out my plans here).
Over the years, I have worked with the great Nancy Clark sports nutritionist for Runners World and basically the GOAT of the nutrition bible for runners. And I also worked with the best Kylie Fly Nutrition of Outside magazine.
Both offer Sports, Running & Triathlete Dietitian Services For Endurance Athletes and educated, coached, and counseled me to maximize my energy intake with the goal of feeling good, performing optimally both mentally and physically. I wanted steady energy throughout the day so I can be the best mom, coach, and trainer to my people. I mean who wants a tired, overly fatigued trainer - NOT ME.
Oh, also, I'm not a medical professional - so talk with your medical team - I really do see my doctor 2xs a year for check ups- and I hope you can do that too- especially if youre training hard through these years. I do my general and my OBGYN. If anything, they reassure me I'm staying healthy enough to keep pushing my limits and navigating night sweats. And you know the dentist is getting rich off all the consumption of sugary gels and gatorades these teeth have marinated in during those long trail runs.
Ok let's first look at a simple overview of what I believe a masters female endurance runners nutritional needs are: For performance carbs + protein are king! And often has a much bigger impact on performance than most supplements.
Before runs
easily digestible carbs (banana, toast, small snack)
After runs
about 20–30 g protein + carbohydrates within an hour
Throughout the day
Eat Enough. Even chronic 100-200 deficit can put you at risk for injuries
Spread protein across meals for better recovery (3-5 times a day for best absorption). Protein before bed.
Add in color from fruits and vegetables.
For a competitive marathoner like you, the biggest performance drivers are often:
Fueling (carbohydrates)
Adequate protein intake
Iron status
Bone and connective-tissue support
final surge (check out my plans here) or reach out at jaxtherunner@hotmail.com
Full disclosure - this is what I am currently taking- not including my SIS gels for efforts 90 plus minutes:
Bronson Glucosamine condition turmeric and msg take 2 capsules in morning.
Quest Protein Powder and Bars - once a day
First Form Protein Powder- once a day
BiCArb capsule - tried it twice - ehh - need more mad scientist experiences here. I'm very intrigued. Probably need to pay the $$ for the martin product that claims to avoid the explosive diarrhea that may strike - i have not had this effect. Yet. more to come. lol
Ketones - do not take consistently
Salt Tablets- For summer hot long runs
Milk Thistle and Green tea extract…what?
Jarrow Formulas Acetyl L - CArnitine 500 mg take 1 capsule in morning,
Natures bounty Omega 3 1000 mg Algae oil take 1 capsule in morning,
Bronson B12 Sustained release 1000 MCG take 1 in the morning,
Nutra Harmony extra strength Nitric Oxide booster 6-in-1 complex 3 capsules every morning,
WM Nutrition systems preworkout sometimes.
Vitamin C High potency iron plus vitamin C take one at lunch
Viactive Calcium and bone strengthening 1 chew at lunch,
XTEND X sport 7g BCAA 1 scoop in water and drink all day,
Life flow pure magnesium oil spray 5 sprays on thigh before bed.
So, I stopped taking Welby Multivite complete adult multivitamin 2 gummies because they are gross as I got them off Target's secret clearance shelf - lol.
I also purchased but have gotten sloppy with constantly taking Collagen plus vitamin c powder and 5g creatine 60-90 minutes pre workout.
AND, I also have B3 and Biotin bottles up there among a lot of other randoms from past silly purchase moments, but stopped taking those for no apparent reason.
My goal in this supplement dump is to narrow to just a few insurance choices - ones with most studies beyond them- and getting most form food.
My Revised Supplement
Timing important (breakfast/pre workout)
Collagen + Vitamin C (Most Important) • take 30–60 minutes before run or strengthThis timing matters because the exercise stimulates the tendon to use the collagen amino acids.
Creatine Monohydrate 5-10g daily (Underrated for Runners)
CoQ10 (Ubiquinol)w/ a meal that contains fat: oatmeal w/ nut butter or Omega 3 supplement: 60–90 minutes before a hard workout or race.
Special appearances by Beetroot shots before key workouts or during the week of important races- 400-600mg
Poptart, rice crispy treat, nature valley bar, bagel, add a little protein to buffer the sugar spike- bar is easy. Many times I'll do half before and immediately after the run and eat the rest. The main start before are your easy digestible carbs. Some runners do like to just take gels before.
Morning (breakfast)
Vital Protein’s collagen, hyaluronic, and vitamin C powder- 10–15 g collagen/ with 50–100 mg vitamin C/120 hyaluronic acid
For tendon health (30-60 min pre strength work- especially good when combined with intentional iso work in the gym)
Iron (separate from calcium) If labs support the need. Ideal ferritin often 40–70+ If below 30 → performance can suffer. Iron should be taken away from calcium; Taken with vitamin C; Monitored with labs
Naked Creatine 5-10 g (timing flexible but easy in coffee)
Fish Oil Omega 3 Supplements - 1200 Mg
Vitamin D3 + K2 (Do NOT take calcium at the same time as iron). This is more important than a high-dose calcium pill.
Glucosamine/Turmeric: Osteo Biflex with Turmeric-1500/450mg
Ultra CoQ10 / Ubiquinol 100mg with Vit E 68mg
Acetyl-L-Carnitine- 500 mg
Lunch
Protein Shake 1-2 scoops.
Calcium- if your diet is low in calcium. 500 mg (better to have in 2 doses best absorption).
Evening
Protein - either quest/first form or Grape nuts with protein milk or Greek Yogurt.
Magnesium
Calcium- 2 doses best absorption so 250 here and 25 earlier in day.
Don’t Need; redundant:
For a strong endurance athlete eating well, these add little benefit.
BCAA (if I am and should be eating enough protein)
Multiple nitric oxide boosters- instead- dont do a pill or powder and get real beet root juice or the beet shots for convenience and travel. Use for specific workouts or races as a performance enhancer with read about the nuance of supplementing this effectively -HERE.
Multiple pre-workouts - these probably are useless
Acetyl-L-carnitine (dont really need anymore-unless specific reason)
Extra B12 (unless deficient)
BiCarb- I'm convinced it may work, but need to try it with more intent.TBD.
No on inulin. Lol
After this supplement dump, I decided to really look at my fuel and make sure I was getting enough.
I used the system and worksheet I created for the Rush Soccer Teams last year when I presented to help the girls create their “buckets” of energy for any given training day: easy, medium, hard training day and how the buckets change. I love this method: so simple and easy to apply.
I'd love to help you dial your nutrition and or supplement routine. Reach out and schedule an in-person or facetime coaching session today!
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