Public protocols

Pre-natal supplements for runners

Please always review supplements with your healthcare practitioner before taking during pregnancy! Congrats, you pregnant athlete, you!!! In order to help your body handle the stress of training while growing a whole dang human, I highly recommend these supplements! Please note that this brand of pre-natals is recommended BECAUSE it lacks iron (which means it won't constipate you!!), but this is only appropriate if you KNOW you are not anemic! I also prefer Needed brand because of the high amount of choline which helps with baby's neurological development & the extra B6 this vitamin provides which may reduce morning sickness/nausea. The omega-3s are recommended for days you do not eat fatty fish (ie sardines, anchovies, salmon). Magnesium is optional. I stopped taking it first trimester because it was such a struggle for me to eat :) But started taking again in second trimester when sleep issues popped up! If you know that you need support for iron deficiency, then I recommend 1-2 capsules of Thorne Advanced Iron Complex with checks on iron (iron, ferritin, transferrin, TIBC) at least once each trimester. HAPPY RUNNING, MOMMA! Give yourself grace & be proud of everything your body is doing xo

Iron Deficiency Anemia

Supplementing with iron is only recommended if you have a diagnosis of iron deficiency from a doctor OR if you have symptoms of fatigue paired with ferritin <30 AND a low/low-normal iron. Always supplement iron TEMPORARILY & recheck after 12 weeks. We do not want to supplement iron long term. Meanwhile, also optimize the absorption of iron by: - remove ascorbic acid (vitamin C) supplements from the diet - remove zinc supplements from the diet - temporarily supplement iron and recheck in 3 months or per doctor's recommendation (see recs below) - supplement magnesium (see recs below) - boost intake of copper from foods (not supplements) with beef, oysters, potatoes, mushrooms, dark chocolate, chickpeas - boost absorption of vitamin A by pairing fat with your foods - focus on adequate vitamin D with sun exposure and egg yolk, fortified milk, canned fish with the bones

Post-partum Nutrition

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Please review supplements with your doctor before taking. Creatine should NOT be taken in pregnant or breastfeeding women. Iron should only be taken if you have a diagnosis of iron deficiency anemia.

Bone Health

Probiotic Recommendations

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Any of the below probiotics are awesome choices to support a healthy gut microbiome. Please note you only need to buy ONE of the supplements below NOT ALL OF THEM :) Please consider taking a probiotic in conjunction with a diet rich in legumes, veggies and fruit to feed the healthy bacteria. And remember that DIVERSIFICATION is an important key to gut health which means eating foods rich in healthy probiotics are AWESOME for your digestive, immune, mood and metabolic health. These foods include: refrigerated fermented sauerkraut such as Bubbies or Farmhouse Culture brands fermented pickles such as Bubbies brand yogurt kefir kombucha probiotic cottage cheese such as Good Culture or Nancy's brand T This is a great option if you recently took antibiotics

Prenatal Vitamin

Peri-Menopause & Running

RUNNERS WHO LIFT SUPPLEMENT GUIDE

CREATINE: I recommend using creatine during periods of training (whether endurance or muscle building). This supplement increases lean body mass, increases the body's ability to upregulate anti-oxidative mechanisms & allows you to push harder during workouts. If you begin taking creatine DURING a heavy training cycle & want the positive effects as quickly as possible, I recommend a CREATINE ONBOARDING PHASE of 4 scoops daily for 5 days. You may notice bloating which will reduce after a few weeks. ESSENTIAL AMINO ACIDS: This supplement is only encouraged if you do not plan to ingest 20 grams of protein within 2-3 hours before your lift.

Marathon Training

These supplements support marathon training for athletes who want to stay healthy & injury-free during training!