Supplements for Athletics

The much anticipated Toronto Marathon is taking place at the end of this month! With both Apothecary employees and patients planning to run the race, it felt appropriate to touch on some supplement recommendations to support endurance and overall athletics.

MAGNESIUM - When it comes to post-run recovery, I recommend that active patients take a good Magnesium supplement. There are many different forms: Magnesium Bisglycinate is best for muscle relaxation and recovery, but if you are someone that struggles with constipation then Magnesium Citrate would be a good option. I’d recommend taking it at night because it also helps with a sound sleep.

PROTEIN - If you are training or lifting weights frequently, it is important to supplement with extra protein. The University of Toronto recommends consuming  0.5 - 0.8g of protien per pound of body weight. This means anywhere from 65-80g of protein for an average weight female - which is more than you might expect!! I recommend PurePaleo Protein by Designs for Health - it contains 21g of protein per serving, and is easy to blend. I blend mine into my coffee in the mornings, which tastes delicious!

CREATINE - Traditionally thought as a weight lifting and “bulking” agent, Creatine is garnering new research as a great muscle hydrator for endurance athletes as well. I recommend Creatine Monohydrate by Designs for Health – it’s easy to digest, and  improves athletic performance, muscle hydration and muscle mass.

CLA (Conjugated Linoleic Acid) - This improves energy expenditure and supports a healthy metabolic rate. It should only be taken while training or with moderate-to-high levels of exercise, I recommend 1000mg of the CLA by Pure Encapsulations. 

Wishing everyone that is participating in the Toronto Marathon - a safe and speedy race! 

Be well,

Dr. Kate