Public protocols

Atomic Runner Supplements

+55 more items in Atomic Runner Supplements

Running puts real, cumulative demand on the body: repetitive bone loading, connective tissue stress, muscle breakdown, and electrolyte losses that build across weeks of training. This protocol targets the areas with the strongest evidence behind them for runners specifically, rather than a generic multivitamin approach. Vitamin D supports bone health, which matters given the repetitive impact load of running and the added stress fracture risk that comes with high mileage. Collagen paired with vitamin C, taken 30 to 60 minutes before your run or strength session, supports tendon and connective tissue resilience, the timing is what makes this pairing effective. Creatine supports lean muscle mass and long-term musculoskeletal strength, complementing your training. Magnesium supports recovery and sleep quality through heavier training blocks. Electrolytes matter most on your longest or hottest efforts, replacing what you lose through sweat. Iron deficiency is common in runners, but we don't include a standing iron recommeded dose in this protocol. If you're dealing with fatigue or heavy training fog, ask us about checking your ferritin and hemoglobin first but the iron listed is the one we recommend for general iron support. Disclaimer This protocol is provided for general educational and wellness purposes and does not constitute medical advice or a personalized treatment recommendation. It is not intended to diagnose, treat, cure, or prevent any disease. Individual needs vary, and you should consult your physician or another qualified healthcare provider before beginning any new supplement, particularly if you are pregnant, nursing, have a kidney condition, or take prescription medications. These statements have not been evaluated by the Food and Drug Administration.

Atomic's Tendon Resilience Protocol

Atomic's Creatine Recommendation

Creatine monohydrate is one of the most researched supplements in sports nutrition. It supports ATP regeneration during high intensity effort, and when paired with resistance training it consistently improves strength, power output, and lean muscle mass. There's also a growing body of evidence, including work from ISSN position stand co-author Darren Candow's research group, looking at creatine's role in older adults specifically, with some studies showing benefits for lean tissue mass and markers of bone turnover when combined with resistance training. How to take it Two standard approaches, both supported by the research: No-loading: 3 to 5 grams per day, taken consistently. Reaches full muscle saturation in approximately 3 to 4 weeks. Loading phase (optional): 20 grams per day, split into four 5-gram doses, for 5 to 7 days, then drop to a 3 to 5 gram daily maintenance dose. Saturates faster but isn't necessary for most people, and can cause more GI discomfort during the loading week. Timing doesn't matter much, any time of day works as long as it's taken daily. Take with adequate water. Long-term daily use (studied up to 30 grams/day for 5 years) has a strong safety record in healthy individuals per the ISSN review. Disclaimer This protocol is provided for general educational and wellness purposes and does not constitute medical advice or a personalized treatment recommendation. It is not intended to diagnose, treat, cure, or prevent any disease. Individual needs vary, and you should consult your physician or another qualified healthcare provider before beginning any new supplement, particularly if you are pregnant, nursing, have a kidney condition, or take prescription medications.