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2024 Holiday Gift Guide

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For the clean beauty and healthy people in your life!

January 2025 Supplements to Consider

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January is a time we often look to creating new routines and habits in order to optimize health and performance. This may include supplementation! We've put together a guide for some of our recommendations as we head full throttle into the 2024 season.

Injury Support Supplements

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Dr. Stacy Sims Supps for Women

Pre-Race Supplement Stack for Performance

2 WEEKS OUT - Beet Powder Begin high nitrate diet. Dose : This can be comprised of: 300-600mg of nitrate, or Up to 10mg/kg or 500mL beetroot juice (3-6 whole beets), or When to take : ~30 min pre- training. Research : Studies show that high nitric oxide supplementation could improve muscle blood flow and oxygenation and, thus, exercise time trial performance. Several studies have found a correlation between nitrate-rich beetroot juice (5–9 mmol of nitrate or about 85g of beets) and five 16.1-km time-trial performances in competitive runners and cyclists [1]. 6 DAYS OUT - BETA ALANINE Begin beta alanine supplementation. Dose : Supplement with 2 capsules of Thorne Beta Alanine-SR. When to take : ~30 min pre- training. Research : Studies indicate that beta alanine supplementation can 1) increase number of reps one can do 2) increase lean body mass 3) attenuate neuromuscular fatigue 4) increase training volume [2]. 5 DAYS OUT - TART CHERRY Begin tart cherry supplementation. Dose : 2 caps When to Take : Consume 5 days pre race, on race day evening, and then for 4-5 days post race. Research : Studies show that short term supplementation of Montmorency powdered tart cherries (480mg/d for 10 days) surrounding an endurance challenge attenuated markers of muscle catabolism, reduced immune and inflammatory stress, better maintained redox balance, and increased performance in aerobically trained individuals (trained men and women triathletes) [3]. References: Van Hoorebeke JS, Trias CO, Davis BA, Lozada CF, Casazza GA. Betalain-Rich Concentrate Supplementation Improves Exercise Performance in Competitive Runners. Sports. 2016; 4(3):40. https://doi.org/10.3390/sports4030040 Trexler, E.T., Smith-Ryan, A.E., Stout, J.R. et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 12, 30 (2015). Levers, K., Dalton, R., Galvan, E., O'Connor, A., Goodenough, C., Simbo, S., Mertens-Talcott, S. U., Rasmussen, C., Greenwood, M., Riechman, S., Crouse, S., & Kreider, R. B. (2016). Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. Journal of the International Society of Sports Nutrition, 13, 22. https://doi-org.bigbrother.logan.edu:2443/10.1186/s12970-016-0133-z

Supplements Pro Ultra Runner, Lucy Bartholomew Takes

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These are supplement brands recommended by Nutritional Revolution, based on those that ultrarunner and Ironman Lucy Bartholomew takes

Post Race Recovery Supplement Stack

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Tart Cherry: Tart cherry juice or Tart Cherry CAPSULES with 200mg magnesium and 2-3g Omega 3's. This combo will help relax muscles, and increase natural melatonin production, manage inflammation and healing so you can actually get good sleep and repair. This can be a helpful combo to use in the evenings after a big or more intense training day or even nightly during a big build or training camp. Do you not use this combo alongside melatonin supplements. Probiotics May reduce the incidence and severity of respiratory infections (Cox et al 2010; Gleeson et al, 2011) Example In study where one group consumed lactobacillus fermentum for 4 wks during winter training, they saw reduction in number of subjects becoming ill with respiratory tract infections (Gleeson et al, 2011). Focus on high antioxidant foods! The USDA recommends for non athletes to consume 3,000 - 5,000 ORAC units per day, however as an athlete as training stress and oxidative damage increases, it may be encouraged to consume between 7,000 - 10,000 ORAC units per day. See the recommended greens drink below. Zinc Zinc can help with the immune system as well as with muscle tissue recovery. References Cox AJ, Pyne DB, Saunders PU, Fricker PA (2010) Oral administration of the probiotic Lactobacillus fermentum VRI-003 and mucosal immunity in endurance athletes. Br J Sports Med 44, 222-226 Gleeson M, Bishop NC, Oliveira M, Tauler P (2011) Daily probiotics (Lactobacillus casei Shirota) reduction of infection incidence in athletes. Int J Sport Nutr Exerc Metab 21, 55-64

Supplements for Diminishing PMS Symptoms

Supplements for Diminishing PMS symptoms. Note - these are some of our favorite products. Only one per supplement type is needed (i.e. one Omega, one Zinc, and one Magnesium).

Base Training Supplement Stack

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Beta Alanine Consume a 65 mg/kg dose, ideally in a split dose, for 8-10 weeks prior to your key event to help buffer lactic acid. Creatine Consume anywhere from 5 grams/d to 0.1g/kg in a split dose per day. This will aid in supporting lean mass, cognition, bone health etc. Omega-3's ideal to consume 2000-3000 mg omega-3's per day in base training phase to help manage tissue inflammation and recovery response. Protein Powder (vegan or animal based options shown below) This is a great tool to help get your recovery started asap post training, turning down muscle breakdown and starting muscle reparation. The two brands below contain adequate leucine to stimulate mTor and start muscle protein synthesis.