Supplementation for Health and Athletic Performance

Summary

  • Opinions on supplementation usage are wide-and-varied. Supplement use requires thoughtful consideration.
  • The supplement industry is a $220.3 billion (US Dollar) global market. This non-regulated, for-profit industry is often focused on the bottom line, and not supplement quality or safety.
  • I have found benefits through supplementation. Regular blood work is used to confirm and adjust supplementation. We have tracked benefits in overall health and enhanced athletic performance, through supplementation.

Supplementation

The topic of supplementation can elicit a wide ranging set of opinions and beliefs. On one side you’ll find firm believers that dictate all nutrients should come only from natural, whole-food sources. Others will say that high dose supplementation may be required to promote healing and support the demands of overall health and athletic performance.

I am a firm believer that only you can come to the determination if supplementation provides a benefit for your specific needs. I have personally found supplementation to be very helpful as an athlete in reducing recovery time, supporting performance, strengthening immune health, and promoting overall wellness.

In an effort to monitor the effectiveness of the supplements I use, I complete regular blood work every six months with the help of Jeff Grimm, NP-C at BioLounge in Portland, Oregon. Together we review a traditional blood panel and a SpectreCell Micronutrient Test results, in addition to other tests Jeff may deem necessary to deliver insights into overall wellness. If a micronutrient is high, or low, we work together to determine the best lifestyle choice, through food or supplementation, to support my needs.

Supplement Source and Quality

First, ask yourself this question. “Can this nutrient I am trying to supplement be sourced from fruits, vegetables, nuts, seeds, or other sources?” If yes, perhaps a tablespoon of ground flax seed is the answer as a source of Omega 3s, or a teaspoon of nutritional yeast, consumed twice per day, to supplement B-vitamins. You may not need costly over-the-counter supplements to deliver the nutrients you are looking to supplement.


Helpful Resource

Use nutritionfacts.org to search any health topic or a specific vitamin, mineral, or nutrient you are trying to supplement. Their helpful information may lead you to a more affordable source, or provide caution on usage, side effects, and more.


Supplement quality and purity is of upmost concern. Supplements are not regulated by the FDA. Independent laboratory testing often reveals that quality levels and impurities in over-the-counter supplements can reach dangerous levels, as demonstrated here with the supplement Melatonin. Purchase supplements from a quality manufacturer, such as those from Thorne Research.

Only purchase supplements from retailers (e.g. Costco, Kroger, Whole Foods, etc) where you have independently researched the manufacturer before your purchase. Generic brands (e.g. Costco’s Kirkland brand) offer no traceable method to guarantee quality, efficacy, or source.


$220.3 billion (US Dollars). That is the global market size of dietary supplements by 2023. This is a for-profit industry. Keep industry motivations top-of-mind when considering how supplements are marketed to you. Know how they are manufactured. Analyze their claims. In addition to the nutrient you are trying to supplement, these products often have fillers and other substances. Read labels carefully. Everything you consume effects your mind, body, and spirit. Be careful and cautious. Put good in, get good out.


Supplement Dosage and Quantity

Use caution when starting supplementation. Start with a conservative dosage. Take into consideration your age, height, weight, and other factors. An FDA recommended daily dosage (or allowance), is based on average male/female adult. Are you average? Most athletes are not, and may require more or less based on individual needs.

Be smart. Talk to your healthcare provider before consuming any supplements, especially if you are on any prescription medications.

If you combine multiple supplements, track the total combined dose, and only increase gradually. Supplements may have positive, or negative, side effects. It’s difficult to isolate the side effects of one new supplement, if you toss three new supplements in your body all at once.

Additionally, if you take a multivitamin, a B-complex supplement, and a joint health supplement, you might be consuming too much of any one single nutrient. For example, Vitamin D might be found in both your multivitamin and your joint supplement.

Bottom line, know how much you are taking. Don’t blindly consume multiple products without knowing their combined impact.


My Supplementation

With all of that out of the way, let’s take a look at the supplements I use each day, in addition to some specific supplements I use as part of training. I’ve provided links to each of these supplements below, available on Amazon.com, many offered via Subscribe and Save, helping to save up-to 15%-off listed prices.

All of the supplements listed below are plant-based and not sourced from animal-derived ingredients or packaging.

Daily Protein Supplementation

Brand Name
Product Name
DosageComments
VEGA Sport
Protein Powder
One scoop

Each morning in my blender I combine VEGA Sport Protein Power with two tablespoons of brown flax seeds and two tablespoons of organic chia seeds, in addition to vegetables and frozen blueberries, as part of my daily green smoothie. This smoothie is divided into two (32oz) containers and consumed in the morning at around 10:00am and in the afternoon around 3:00pm.

Pre-Morning Workout Supplementation (5:00am-6:00am)

Brand Name
Product Name
DosageComments
Organic Apple Cider VinegarTwo tablespoonsCombine with 20oz/0.6L of cold water, stir, drink with a straw
Integrative Therapeutics
Active B-Complex
One capsuleEngery production
Jet-Alert
100 mg Caffeine
Two tablets

Post-Morning Workout Supplementation (7:00am-9:00am)

Brand Name
Product Name
DosageComments
BODYARMOR LYTE
Sports Drink
One bottle
KLAIRE LABS
L-GLUTAMINE
One scoopCombined with BODYARMOUR beverage, mix and consumed

Consumed two-to-three times per week based on training sessions of 60-90+ minutes with intense/strenuous effort.

Morning Supplementation (7:00am-9:00am)

Brand Name
Product Name

DosageComments
Enzymedica
Pro-Bio
One capsule
Probiotic, taken 30-60 minutes before breakfast.
INNATE Response Formulas
Men’s One Daily Iron Free
One tabletDaily multivitamin
Thorne
Ascorbic Acid (One Gram)
Two capsulesAntioxidant
Thorne
Vitamin D3 (5,000 IU)
Three capsulesAiming for 15,000 IU daily, all year long
Thorne
Alpha-Lipoic-Acid
One capsuleAntioxidant support
Thorne
Zinc Picolinate (30mg)
One capsuleImmune support
Natural Factors
Lung, Bronchial, Sinus Health
Two tabletsAllergy/asthma support
Nutrex Hawaii
Pure Hawaiian Spirulina
Three tabletsBiome and immunity support
Thorne
3-K Complete
One capsuleHeart and bone support
Ovega-3
Plant-Based Omega-3
One capsuleHeart, brain, eye health
Wellesse
Joint Movement
One tablespoonJoint support
Bragg
Nutritional Yeast
One teaspoonConsumed directly, or combined with food

Pre-Lunch Supplementation (11:00am-12:00pm)

Brand Name
Product Name
DosageComments
Integrative Therapeutics
Active B-Complex
One capsuleEngery production
Jet-Alert
100 mg Caffeine
Two tablets

Lunch Supplementation (12:00pm-1:30pm)

Brand Name
Product Name
DosageComments
Thorne
Ascorbic Acid (One Gram)
Two capsulesAntioxidant
Natural Factors
Lung, Bronchial, Sinus Health
Two tabletsAllergy/asthma support
Garden of Life mykind Organics
Extra Strength Turmeric
One tabletInflammatory response support
Thorne
Glutathione-SR

One capsuleAntioxidant support

This lunch supplementation is often limited to fall-and-winter months when additional immune support is required. Turmeric is taken daily at lunch, throughout the year.

Dinner Supplementation (5:00pm-7:00pm)

Brand Name
Product Name
DosageComments
Thorne
Ascorbic Acid (One Gram)
Two capsulesAntioxidant
Natural Factors
Lung, Bronchial, Sinus Health
Two tabletsAllergy/asthma support
Nutrex Hawaii
Pure Hawaiian Spirulina
Three tablets Biome and immunity support
Thorne
Zinc Picolinate (30mg)
One capsuleImmune support
Thorne
Iron Bisglycinate
One capsuleCell formation/support
Thorne
Magneium CitraMate
Two capsulesEnergy production
Thorne
DiCalcium Malate
Two capsulesBone support
Wellesse
Joint Movement
One tablespoonJoint support
Bragg
Nutritional Yeast
One teaspoonConsumed directly, or combined with food

If you have questions or comments regarding the supplements listed, please don’t hesitate to post a comment, use our contact feature, or find us on Instagram and Twitter.


References

Global Dietary Supplements Market Size Will Grow USD 220.3 Billion by 2022

Disclaimer of Medical Advice

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Medical information changes constantly. Therefore the information on this webiste or on the linked websites should not be considered current, complete or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided on this website or any linked websites is solely at your own risk.

The Vegan Ironman does not recommend or endorse any specific tests, products, procedures, opinions or other information that may be provided on the linked websites. The linked websites may contain text, graphics, images or information that you find offensive. The Vegan Ironman has no control over and accepts no responsibility for such materials.


*Other names and brands may be claimed as the property of others.
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