Altitude Athletic Performance
By Dr. Brent Jenogan
Product recommendations
Creatine
Thorne
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1 scoop, once per day, ongoing.
Daily Electrolytes Variety Pack
Thorne
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1 packet, as needed, as needed.
Beet Root Powder
NOW Foods
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1 tablespoon (tbsp), as needed, as needed.
Magnesium Bisglycinate NSF
Thorne
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1 scoop, once per day (Bedtime), ongoing.
Super EPA
Thorne
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2 capsules, once per day (Morning), ongoing.
Vitamin D 2000IU
Carlson Labs
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1 softgel, once per day (Morning), ongoing.
at mealtime
Iron Bisglycinate NSF
Thorne
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1 capsule, once per day (Morning), until symptoms resolve.
Vitamin C 500 mg
Thorne
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1 capsule, once per day (Morning), until symptoms resolve.
Lifestyle recommendations
Nutrition
Consume 16 to 24 ounces of water with electrolytes for every pound of body weight lost during intense training sessions at altitude.Nutrition
When using iron supplements, take them every other morning on an empty stomach with vitamin C, keeping them at least 2 hours away from coffee, tea, and dairy.
Movement
Take beetroot powder mixed with water 2 to 3 hours prior to key training sessions to align with peak nitric oxide availability.
Sleep
Prioritize 8 to 9 hours of uninterrupted sleep in a cool, well-ventilated room to support recovery and red blood cell production during altitude acclimatization.
Resources
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