Doctors of Running Podcast #229 From Caffeine to Vitamins: Which Supplements are Best for Runners?
Feb 12, 2025
Jenn Giles, a seasoned sports dietitian and adjunct professor at Columbia University, breaks down the world of supplements for runners. She clarifies how to safely choose supplements, emphasizing the importance of third-party testing. The conversation dives deep into the benefits and risks of caffeine, creatine, and electrolytes, alongside insights on gut health and the role of probiotics. Jenn also discusses the emerging popularity of ketones and their potential for enhancing endurance, encouraging athletes to prioritize informed choices in their supplement use.
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Choosing Protein Powders Wisely
- Use whey protein isolate for best absorbability and verify third-party testing to avoid contaminants.
- Use protein supplements to meet daily protein needs when whole food intake is challenging.
Vitamin D Supplementation Guidance
- Test blood levels before supplementing vitamin D; most need it in winter but not summer.
- Avoid excessive vitamin D intake as it accumulates in the body and can be harmful over time.
Balance Vitamin K with Vitamin D
- Supplement vitamin K2 when taking vitamin D to protect bone health and prevent arterial calcification.
- Seek expert advice to balance vitamin K and D dosing properly.