Tread Lightly Running Podcast Why Most Supplements are Worthless (And Which Five are Worth the Cost)
Mar 7, 2026
They sort supplements into worthless, sometimes useful, and highly recommended categories. They call out BCAAs, greens powders, exogenous ketones, and bicarbonate as poor value. They explain practical uses for creatine, nitrates/beet juice, protein powder, collagen timing, magnesium, omega-3s, vitamin D, iron, B12, caffeine, and probiotics. They stress third-party testing and cost vs benefit.
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Use Protein Powder Sparingly And Check For Lead
- Protein powder can be useful as a supplement but quality varies and some brands show high lead levels, especially plant-based powders.
- Amanda and Laura recommend using protein powders sparingly as a supplement and checking consumer reports or third-party testing.
Time Collagen Before Tendon Loading
- Do not rely on collagen as your primary protein; it is incomplete and may only help in specific contexts like tendon rehab or skin support.
- Laura recommends timing collagen 45–60 minutes before tendon-loading exercise to maximize blood flow and benefit.
Choose Magnesium Glycinate For Sleep Support
- Try magnesium for sleep or if bloodwork shows deficiency, preferring magnesium glycinate for sleep and avoiding high single doses to prevent diarrhea.
- Laura notes heavy sweaters and high-volume endurance athletes may need supplementation because dietary intake can be insufficient.