Extraordinary Strides
Welcome to Extraordinary Strides, the podcast that celebrates the spirit of running and the inspiring stories of those who lace up their shoes and hit the pavement.
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Extraordinary Strides
Optimize Your Run: Nutrition and Supplements for Active Women
Unlock the secrets to optimizing your running performance and long-term health with Coach Christine as we explore the world of supplements specifically tailored for women runners. What if a few simple changes could enhance your recovery, support your bone health, and stabilize your mood? This episode promises to equip you with the knowledge to make informed decisions about your supplementation needs, allowing you to maintain an active lifestyle as you age.
Our journey begins with a spotlight on essential nutrients like BCAAs, omega-3s, vitamin D, and calcium—all crucial for muscle recovery, joint health, and bone strength. Christine demystifies common misconceptions about supplements, including creatine, while emphasizing the importance of consulting healthcare professionals to tailor your supplementation strategy. Discover how these vital nutrients work together, especially during high-intensity training phases or hormonal changes such as menstruation or menopause.
The discussion doesn't stop there. We also delve into the importance of iron, magnesium, and vitamin B complex in supporting performance and overall wellness. Christine highlights the dynamic balance between whole foods and supplements, ensuring you fill any dietary gaps without complicating your regimen. Whether you're chasing a new personal record or maintaining your strength, this episode is a call to action for women runners to embrace both dietary sources and strategic supplementation for peak performance. Tune in and empower yourself with the insights you need for your athletic journey.
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Hey friend, welcome to Extraordinary Strides. I'm Coach Christine, an RRCA certified running and health coach, and I'm thrilled to have you lacing on up and joining me today for this deep dive into quite a bit of topics. But we are going to dive deeply into the world of supplements because I have been hit with this question, I believe, more than I ever expected to be in the past few weeks, so I figured maybe this is a good time for me to chat with you about supplementation. So, of course, as we age, our bodies need a bit more care to keep up with the demands of these active lifestyles that we have. And for us female runners specifically, supplements can play a significant role in enhancing our performance, speeding up recovery and supporting long-term health, especially as we navigate changes in hormones, bone density and muscle health. Now I do want you to know right out of the gate that, as always, before you start any new supplement, make sure to check in with your healthcare provider to see what's best for your unique needs. But in today's episode, we're going to explore the most beneficial supplements for women runners and guys. Hey, if you're listening on in, you're going to get some really great information for you as well, but you're definitely going to want to share this with the female athletes in your life. We're going to talk a little bit about the science behind them, why they're especially valuable as we get older. We're going to cover everything from creatine to omega-3s and whether or not you really should be spending your money on these items. So, whether you're training for your next PR or simply looking to maintain your strength and wellness, today's episode is definitely going to cover some wonderful information for you. So, right out of the gate, I want to start with what in the world are even supplements, to begin with, because I think that we always or at least in my mind the minute I hear the word supplementation, I think of this really big store with a whole bunch of bottles and words that I can't pronounce and really expensive prices. So to help unravel that, let's get back to the good old-fashioned dictionary on what are supplements.
Speaker 1:Well, supplements are products formulated to provide specific nutrients or beneficial compounds that may be lacking in an individual's diet. Common forms include and this is what's going to be really interesting capsules, tablets, powders, liquids, even some liquid drops. They may contain vitamins, minerals, amino acids, herbs, other plant extracts. So again, they can kind of range the gamut and for some folks there may be a lot of confusion, a lot of concern. You think that I'm going to pitch you an MLM. I promise you I'm not. I'm truly going to provide you with information. I'll tell you what I personally use and that is it here. This is just purely informational for you. So you should do your own research as to what works best for you and, of course, contact your doctor if you're curious. But, my friend, I promise you that you use supplements more than you realize.
Speaker 1:If you have been running for quite some time, and maybe even out on your run right now, and you have your handheld bottle with you, or you are wearing your hydration vest and you have a little bit of like element, tea or scratch or any kind of electrolyte replacement fluid, or maybe you're picking up a Gatorade, well hello, that's a supplementation, my friend. So again, we kind of have villainized or maybe it's just something that I've done. We have villainized supplementation because it can get out of hand, it feels a little bit excessive and very expensive. But today I really want us to be really open-minded to the fact that there are so many ways that we already utilize supplements and how to continue to harness that, as we want to achieve more performance and better health. So, right out of the gate, essential supplementations for runners specifically, is electrolytes.
Speaker 1:If you are not running with electrolytes, if you're not replacing your electrolytes sodium, potassium, magnesium and calcium well, my friend, this is absolutely crucial and pivotal to you and your performance. They play an essential role in hydration and muscle function, and these minerals are lost through sweat during exercise and, of course, we know that with hotter climates or harder efforts, you're likely going to sweat more, which means you will likely lose more electrolytes. We want to make sure that we're replenishing those to return the equilibrium to our body so it can function as best as possible. Or, in fancy science terms, we want to make sure that we're replacing our electrolytes to always keep our body at the homeostasis, which again just means you're keeping everything in check, electrolytes are functioning, you're balanced and you're feeling good. Now, of course, as any runner has likely experienced, if you aren't replacing these electrolytes, then you may notice that you have a little bit of dizziness, cramping, fatigue, you could also, of course, have impaired performance and some of the earlier warning signs can be swelling or just overall not feeling your best. So replacing those electrolytes can be consumed through those sports drinks, electrolyte tablets, salt tabs, powders.
Speaker 1:This is a supplementation, my friend. So, right out of the gate, we're going to start with that one, because I think this is one that we most recognize, most often use as an actual runner in our day-to-day performance. The next one that we most recognize, most often use as an actual runner in our day-to-day performance, the next one that I believe is really beneficial for us to have is protein. Now, as a female athlete, as a female runner, I can tell you that I see time and time again that this is something that women athletes seem to struggle with, more so than male athletes. It feels like it is very easy for me to convince my female athletes to get in carbs or even healthy fats, but protein takes a little bit more planning and it definitely can be much more difficult to achieve, naturally, especially with a busy schedule.
Speaker 1:So not by any means saying that you should turn to protein powders over regular whole foods of protein sources, just simply stating that if you're finding yourself, day and day again, having more difficulty getting in your protein for the day, especially after those hard effort workouts, then protein powders is another way of supplementing your diet so you can get in that protein that's critical for muscle repair and recovery. Again, it's critical, especially with the timing of it, to include protein, particularly after high intensity or long duration of runs and, of course, strength training or any high intensity work that you're doing. So during running, muscles experience micro tears and protein provides the amino acids necessary for rebuilding and strengthening these muscles. So whey protein is a very popular choice due to its complete amino acid profile and fast absorption. Now I'm going to be honest with you my body does not like whey, so I tend to utilize more plant-based proteins, like pea protein, but there's hemp and brown rice. They're excellent alternatives. So while they may not be considered a whole protein source, it is still a wonderful option.
Speaker 1:So you want to consume your protein again, either through whole food sources or through supplementation with a protein powder within 30 minutes if at all possible, to 60 minutes, after a run to help support that fast recovery, reduce muscle soreness and prepare the body for the next workout. I love me some smoothies. Again, I tend to gravitate more towards smoothies when it's a bit hotter outdoors or if I'm literally on the run and have something that I need to get to very quickly. But, again, you want to aim for about? Well, it can vary from athlete to athlete, but at minimum you want to aim for 15 to 30 grams of protein in a post-run meal or snack or through that supplementation with a protein powder.
Speaker 1:Now, next, you may have heard, and I had already touched on it just a little bit with the protein powder. Now, next, you may have heard, and I kind of already touched on it just a little bit with the protein. You heard me discuss how protein is essential because it provides those amino acids that are necessary for rebuilding and recovery after our muscles with the micro tears. Well, the next one is branched chain amino acids, or BCAAs, and usually you'll see, whenever you go into one of those stores with tons of options, this is where we start to get into, like this, super fun flavors, and I'm going to withhold whether or not I think it's essential for you to use it as a supplement, because I'm also going to discuss how you can get it naturally. But right here, now let's talk a little bit about what BCAAs are. This includes leucine, isoleucine and valine. These are essential amino acids that the body cannot produce on its own, so you will have to bring this in, either through diet or supplementation.
Speaker 1:Bcaas are known for their role, again, in muscle repair and recovery, and are often used to reduce muscle soreness and prevent breakdown. You'll likely hear more of usage of BCAAs from weightlifters or powerlifters or bodybuilders. They are, though, however, especially essential for runners who engage in high-intensity workouts or, again, those endurance runs or high training volumes. This helps to support your muscle recovery and it allows runners and athletes to train more frequently with less muscle soreness. Runners can consume BCAAs as a pre or post-workout supplement or include them in the intra-workout drinks with those electrolytes. However, you can get this very easily. Naturally. There are so many wonderful resources in your day-to-day diet that you can have BCAAs, so meat, poultry, fish, eggs, dairy nuts, seeds, soy products, beans and lentils, brown rice, black beans, quinoa, peanut butter all of those options are definitely wonderful. So, basically, if you have a protein rich diet, you likely don't need BCAAs, unless if your doctor told you that it was prudent for you to add that in as a supplement, but truly, if you are bringing in protein sources into your diet, you likely are good here with BCAAs.
Speaker 1:Another one that I get asked a lot about is omega-3 fatty acids, and we do know that omega-3 fatty acids can help with inflammation reduction and heart health because they're found in fish oil, certain plant-based sources like flaxseed, chia seeds. They're well-known for anti-inflammatory properties and these fatty acids can reduce joint pain, stiffness, inflammation. Sometimes you'll even find them. If you are again utilizing supplementation or browsing those aisles. You'll see them as part of like a overall joint health or any of those that have that kind of phrase. Likely it's going to have the component of an omega-3 fatty acid in it. Now, again, if you have a diet that's higher in whole foods, with fish sources or those wonderful chia seeds, that's where you'll see. If you're a big fan of Rise and Run, the cookbook by Elise Capecki and Shalane Flanagan, that's why you'll see those chia seed overnight oats quite frequently.
Speaker 1:They really are a wonderful component to help get in some omega-3s, especially if you don't tend to consume a diet with more salmon or those fatty fishes and all fishes aren't created equal when it comes to those omega-3 fatty acids so you are going to want to go for a fattier fish and the preparation of that fish will also impact how much of those omega-3s you actually get into your diet and your digestive system. So if you tend to prefer salmon. Well done. It's possible you're losing a bit of those omega-3 fatty acids within that, and that's where it's possible that supplementing with an actual product might be beneficial. So for runners who experience joint discomfort or are in high mileage training phases, omega-3 supplements can potentially play a valuable role in supporting recovery and reducing injury risk.
Speaker 1:Typical dosage recommendations range anywhere from a thousand to 2000 milligrams per day. Again, definitely check in with your healthcare professional if it's something that they feel that you should be adding into your routine. I'm going to say that so many times because I think that we hear or we'll see an influencer who talks about what they do. That doesn't mean that it works for you. Your diet may already be exactly where it needs to be to bring in sufficient omega-3 fatty acids, and this is something where you don't necessarily want to be adding unnecessarily. So let's keep this conversation going, because the next thing on the list that is a vital component for runners especially more than ever for female runners, who maybe have, as a majority of us do, an office job or don't get out during those daytime hours for their runs quite so often is vitamin D and calcium.
Speaker 1:Ladies. Seriously, this is incredibly important and I was shocked to find out when I was told that I was actually vitamin D deficient. I assumed that, living here in Florida and with the amount of coffee and milk that I consume, there was no way that I would ever be vitamin D deficient, but hence I was, and I learned quite a bit about it from my doctor. So, vitamin D and calcium they play a significant role into bone health, especially those runners and athletes that are participating in these really high impact sports. Vitamin D and calcium are essential nutrients that work together to support bone density and muscle function. Vitamin D helps the body absorb calcium, making it critical for bone strength and runners with insufficient vitamin D levels, especially in less sunny climates. But hello, even me here in Florida, I was getting my runs in before the sun came out and avoiding those daytime hot hours.
Speaker 1:It happens especially as we come into those darker months, though it's really vital for you to consider this, and we want to make sure that your vitamin D levels are appropriate so that you aren't at a potential higher risk for stress fractures or bone injuries. So, again, for female runners, I'm going to ask, especially as we start getting into specific ages, that you look into with your doctor getting a DEXA scan making sure that you have really sufficient bone density that you're not deficient with your vitamin D or your calcium. So again, I'm going to drive this home just a little bit more specifically, because I know that we're seeing, more than ever, quite a few individuals that are being prescribed a lot of the semi-glutide or the GLP-1 type of products, and it is quite possible that, as you are becoming more accustomed to eating less, that this is one of the first things that is a big concern. If you're ramping up your mileage, you may not be supporting yourself sufficiently with the nutrients in your diet You're not consuming enough because of that diminished appetite. So, again, checking in with your doctor or seeing if they can recommend a registered dietitian that really ensures that you're getting in the right foods for your diet or that you are supplementing it appropriately. Now, if you're thinking well, what are the whole food sources? It would be dairy products, milk, yogurt, cheese See, again, I thought there was no way I would be vitamin D deficient based off of my love of cheese, but leafy greens like kale and broccoli, and fortified foods like orange juice and cereals. So, instead of demonizing a lot of cereals I know there's a lot of concern about it has too many carbs or sugars. Do look at the cereals that have the option of adding in a lot of these nutrients by supplementing your diet with those fortified products. So, again, you're aiming for calcium and vitamin D daily to help support you, especially, again, females.
Speaker 1:I want to call out the fact that as we age, our estrogen levels can fluctuate, specifically during menopause, and of course, then kind of take a nosedive. We want to minimize any chance of osteoporosis or risk of fractures, because we all love running. Nobody wants a sideline with an injury, so let's definitely look into that as one of the components that is vital to have as a female athlete. Now, speaking of female athletes, again, my friend, we are built a little differently. We have certain needs and one of them, depending on where we are in our cycle of life, is iron and it is vital for energy and oxygen transport and I can't tell you how many runners and athletes I have seen where they're feeling sluggish and they don't know what's happening and their legs feel heavy and I asked them to check in with their doctors and they get their lab work and they come back and, yeah, it's because their iron levels are way too low. So iron is essential for transporting oxygen throughout the body, which is critical for endurance.
Speaker 1:Activities like running Hello, it's literally an aerobic based activity or to go the distance, you are needing all of that oxygen, and if you're not getting enough iron, it's going to play a really big role of you not feeling your best. So as we age, though, as well, iron needs may fluctuate, and even with menopause you could see that it may take a dip as well. But generally, iron loss through menstruation does happen most frequently. So if you are a menstruating athlete, my friend, please, please, please, stay on top of your iron levels, checking in with your annual exam. Now, female runners I'm talking about you guys that are in that paramenopausal stage. Hello, welcome to the club. We're still at risk of iron deficiency due to increased iron needs for physical activity. So that low iron level a couple of different things you may feel is that fatigue, that shortness of breath, or decreased exercise performance and gain. So keep that into mind.
Speaker 1:Now I feel like this is going to sound like I'm doing a commercial for us to all join the bandwagon for like a carnivore diet. So do know that I am well aware that we have multiple sources of getting in all of these wonderful nutrients. You do not have to consume meat to do so, however whole food sources. Generally, you're going to see it with red meat and then, if not, you'll see it a little bit with poultry, fish and leafy greens, lent and those fortified grains. So, being a bit more mindful, if you're vegan, pescatarian, vegetarian, you may need to stay on top of this a little bit more. So if you are at risk for deficiency, if you've known in the past that something that comes up and you are starting to feel a little sluggish, please do check in with your doctor and see if this is possible, that it is really important for you to build back in.
Speaker 1:Now, the next one on this list, maybe one of my favorites, because it feels like it's one of the supplements that it's like. Why are we not taking it? And it's magnesium. Magnesium plays a significant role in muscle relaxation, recovery and bone health. It plays a significant role in sleep quality and, hello, if you are having night sweats or having difficulty falling asleep or staying asleep, this could be such a big component. So magnesium helps to regulate nerve and muscle functioning, and that makes it beneficial for active women, who often experience muscle cramps, tension or restless legs. And you kind of remember if you heard me talk about it a little bit earlier all the way back with maybe the way that we most often take in supplements without realizing it. If you're replacing your electrolytes, quite frequently the electrolyte replacements will have magnesium components already into it. So, keeping that in mind, Now, if you are very active or you're ramping up your mileage, or food sources like nuts, almonds, cashews, seeds, pumpkin seed, chia seeds, leafy greens, whole grains and legumes, so shout out for the beans.
Speaker 1:Love you, my friends. They are also so wonderful with fiber. But if you cannot get it in through your diet, you may find that maybe you are heading on down through that supplement aisle and you're looking at there's quite a few varieties of magnesium. You're going to likely want to turn to magnesium glycinate or citrate for a better absorption and fewer digestive issues. And I'm going to warn you right now there are quite a few products that are intended to help with sleep as a supplement that you could find on the interwebs or in those supplement stores, and one specifically that comes to mind is a powder. You mix it before you go to bed. It has a larger concentration of magnesium, has a larger concentration of magnesium. If you are starting to delve more into that, do be mindful that it can potentially clear out the digestive system very easily, so you may not get the best night's sleep and you definitely don't want to experiment with that before a long run. So keep it in mind, my friend.
Speaker 1:Another one that I want to talk about is vitamin B complex, because you'll likely hear that buzz term quite frequently. Maybe even you've seen advertisements for the IV replacement type clinics where you can go in and get a vitamin B complex cocktail, or you'll see going into a smoothie they can throw in a vitamin B complex into your smoothie. Well, vitamin B complex is essential for energy metabolism and stress management. B vitamins include B6, b12, folate, many, many more. They're essential for energy production, supporting the body's ability to metabolize carbohydrates, fats and proteins, and there's an energy boost that's valuable for runners and active women, of course, helping you to power through workouts or daily activities. B vitamins are also essential for nerve health and can help reduce feelings of fatigue, stress, mood fluctuations, particularly in women experiencing hormonal shifts with age.
Speaker 1:So this is a really good one that if you are experiencing a little bit of being thrown off, not getting sufficient vitamin B, then your doctor will likely be able to put you in the right direction of getting the correct supplementation, because this may be something that you would require sublingually you may need a vitamin B shot. So there's different ways of actually getting this particular supplement. But I would definitely say I would not just go down the supplement aisle and pick something off the shelf. I would really want you to check in with your doctor to find out what is the best source for you to actually get it in a way that your body is going to absorb it and depends exactly where you're at with that level as well. Whole food sources, lean meats, eggs, whole grains, leafy greens, beans and fortified cereals. Are you feeling a trend here, my friend? Because I sure am. But again, if you are going the supplement route, you're going to look for a high quality B complex and you're letting your doctor point you in the right direction of that is going to be key.
Speaker 1:Now, do you guys remember maybe a few years ago, when we had beet everything? It was like beet powders and beet juices and beet supplements. Well, I'm here to tell you that beets are wonderful. Beetroot is fantastic Absolutely. It does enhance blood flow and endurance. It's rich in nitrates, which can improve blood flow and oxygen delivery to the muscles. Consuming beetroot juice or powder or just whole because I love me some beets before run has shown to enhance endurance and reduce the perceived effort of exercise. It is a natural performance enhancer and it's gained popularity over the last few years among endurance athletes.
Speaker 1:Now this is one where I'm going to dig in a little deeper and I'm going to say unless, if you absolutely abhor the taste of beets, I would love for you to actually consume the beets. Throw it in your smoothie, or even a beet juice, because I do feel like this one will be beneficial to get it in that way specifically. But if that's not happening for you do know that there are beetroot powders you can also add into your smoothie. I'm just personally not the biggest fan of going that route, because I love beets. How do you not like them? Seriously, a beet and orange salad with a little Kalamata, aloes Okay, let's keep this conversation flowing, because we're getting into more of the herbs.
Speaker 1:So turmeric for anti-inflammatory and ginger Again, these are things that you can add through supplements, but I'm going to really going to try to steer you toward the beautiful way of just consuming it more through whole foods. But if you're wondering, turmeric is really essential in terms of helping with those anti-inflammatories. Or even if you've heard of curcumin, which is often associated with black pepper extract, these are ways that we can continue to help ourselves reduce the inflammation. Of all the work that we're doing, I am now at maybe the one supplement that has really become my go-to that I do suggest for folks. So I'm going to tease that for just a second and then we're going to get into it, because before we talk about that one supplement that I'm really a big fan of, I want to discuss as you've already heard me talk about whole food sources versus supplementation.
Speaker 1:So, while supplements offer those concentrated doses of specific nutrients, whole foods really provide an array of vitamins, minerals, fiber and phytochemicals that work together synergistically, and that's why so often in the Extraordinary League, we do produce challenges. We look at it as, instead of taking away from your diet, what can you add to your diet so you can feel your absolute best? And produce across the board is the one thing that I feel we tend to not get sufficient amount of. So eating the rainbow and I know some folks are a little pickier about their produce than others. I personally haven't met very many produce that I don't like, but having a balanced diet that is rich and colorful fruits and vegetables, with those lean proteins and whole grains and healthy fats, my friend, that in of itself is really the perfect way of approaching getting in those micronutrients and those macronutrients that we require to be the best athlete possible.
Speaker 1:However, supplements become valuable in scenarios where our diet alone may not provide enough. Valuable in scenarios where our diet alone may not provide enough, and that's where we might see creatine, iron or omega-3s. So creatine is primarily found in animal-based foods, like red meat and fish, but even a diet rich in these foods may fall short of the three to five grams per day that studies suggest are needed for muscle, bone and cognitive benefits. Hello, brain fog. If you're paramenopausal or menopausal and you feel like brain fog is your new middle name, I bet you this is going to help. So vitamin D, magnesium, omega-3, fatty acids these can all be a little challenging to consume in optimal amounts throughout food alone, especially for those with dietary restrictions.
Speaker 1:So now I want to talk about creatine. Creatine has been known to really help boost women's hormonal health, and I can provide you with even a beautiful long study that was done about the role of creatine across all lifespan of females specifically. So if you're curious about that, feel free to send me an email to christine at extraordinarystridescom and I'll send you that study. But in addition to supporting muscle strength and performance, recent research highlights that creatine's unique benefits for women's hormonal health. Creatine may play a role in stabilizing mood. Oh hello.
Speaker 1:Perimenopause with those mood swings. Your menopause with mood swings and energy levels, again feeling that extra fatigue during that time, particularly during hormonal fluctuations, even when we are experiencing them through menstrual cycle or because perimenopause or menopause have taken into place. Pregnancy there's so many different aspects of our hormones definitely kind of fluctuating, and creatine really helps to balance those out. So estrogen levels impact the body's ability to produce and retain creatine, making women more likely to experience reduced levels of creatine in their muscles than men. So we're already going into it a bit with a little less of that optimal performance possible when we have the right amount of creatine. And what I think is really important to know is that, again, when we look at the traditional diet of most women, it's usually not as high in animal products or in protein specifically, which is where you get a majority of your creatine sources from. So some studies suggest that creatine may also help preserve muscle mass another issue that happens as we get older, as we may tend to lose muscle mass. Protect bone density hello, another issue that we have as we get older and have a reduction of bone density and support that cognitive health so that you're diminishing that brain fog. All of these are influenced by hormonal changes.
Speaker 1:So generally, supplementing with three to five grams of creatine daily can offer long-term benefits for muscle health, mood and potentially even menopausal symptoms, providing support in areas where diet alone might not be sufficient. But this is the deal, my friend, with creatines. This is where you know the supplement world has taken full advantage of this wonderful research that's been done and now there is like five trizillion creatine products that all promise to do all this wonderful stuff and they are an arm and a leg. You don't need any of that fancy stuff. Yes, you can find it naturally in your diet, but if you wanted to augment the supplementation, just a simple creatine monohydrate powder and adding it to a glass of water once a day is more than sufficient. You also don't need to worry about this really weird whole terminology of loading, where it says that you kind of have to bring yourself up to your peak creatine by loading, because essentially it could potentially cause a little bit of digestive issues. So just going at it more conservatively, more of a just, consistent aspect of bringing this into your everyday diet, will be wildly beneficial.
Speaker 1:What I hear from female athletes quite frequently is that there's a fear, especially if these female athletes have a husband or a significant other or they themselves have been part of the bodybuilding or strength training community. They may hear of weight gain associated with creatine and there's a fear of utilizing it. I want you to know right here and now creatine may cause a little temporary water retention in muscles, but it does not contribute to fat gain and generally, even with that, your body will get used to it and likely you won't have that issue anymore moving forward. But this is where I'm going to tell you that who cares? Who cares if it adds two to three pounds of water weight when you jump on the scale in the morning, if it's helping you to feel your best and to perform your best? My friend, literally give it up, like give up any of those excuses that you're having and really do take that step of harnessing the power that you can come from having a fully beautiful, balanced diet and supplementations that come into play. So I think I mentioned earlier on that I would tell you which of these I tend to use myself.
Speaker 1:I think it's quite clear that creatine is part of my diet. I supplement personally with it. I again use just a bulk of creatine monohydrate, add in personally a teaspoon or three grams into my water. It's tasteless, it's very easy for me to do and I find that I have a much more advanced recovery and I love that. It does help to kind of balance me out in a way where I do find I'm not struggling as much with my paramenopausal symptoms as I was before I started using creatine.
Speaker 1:Additionally, I was prescribed by my doctor a magnesium, vitamin D and calcium supplement. I love it. I have utilized it since the minute she prescribed it and it was subtle in terms of the difference that I felt, but after a while I did come to recognize that, yeah, there was a little bit of a pep in my step, a little bit more energy that I had, so I do love them. I also feel like magnesium has been beneficial in keeping my sleep as regular as possible as to I am impacted by perimenopausal fluctuations of my estrogen and progesterone. I no longer take iron supplements, but it is something that I have had to take previously in my life. It was super important for me to take because of the amount of iron that I was losing with my physical activity and through menstruation, so that was another one that I did take, as I mentioned. You heard me say that my specific supplement is a magnesium, calcium and vitamin D all wrapped into one, but that's pretty much it.
Speaker 1:I do take a multivitamin just for good measure, and I don't necessarily think that anything. There's not one specific product that's better than the other. I do believe that a lot of this has to do with really good marketing, and you may end up spending a lot of unnecessary dollars. So please be judicious as to how you approach this. Please don't just go out and add 25 supplements into your routine unnecessarily.
Speaker 1:However, with that said, I was recently watching a little bit of a behind the scenes of Ernie Hudson, who is an actor you guys may remember him from Ghostbusters and his wife, linda, and I will tell you oh my goodness, these people, they're true life goals. They look incredible, they've stayed fit. They're very conscientious about their health and they approach supplementation very differently. Linda takes nothing. Ernie takes everything in the kitchen sink, my friends, and basically he says that he knows that Linda teases him about it. He knows it. Likely he doesn't need it, but it just makes him feel better, so he does it.
Speaker 1:So, at the end of the day, really being mindful to do what you need to do to make yourself feel your best, as long as you're checking in with your doctor and your coach, that is all that we could ask of you. So, friends, add in a few more of those beautiful vegetables, get in a new recipe or two. If you need any links for new recipes, I have a recipe board with over a thousand pinned recipes. I'm happy to send it your way. Of course, I also have Eat the Rainbow Pinterest board that you're welcome to have access to. All of these things are resources that I provide, and all you have to do is just send me an email at christineextraordinarystridescom and I'll point you in the right direction.
Speaker 1:My friend With that said, I want to give a big shout out to Rachel because after she sent me a text talking about supplementation, I was like what is going on? Everyone is asking me about supplements recently. She suggested maybe this needed to be a podcast. So I want to thank you, rachel, for the wonderful idea. I want to thank you all for joining me today on Extraordinary Strides. I hope this guide to supplements gives you valuable insights how you can support your health, fitness and longevity as a runner and athlete. Remember, these supplements are not one size fits all and they work best as part of a balanced diet and healthy lifestyle. So before you add them, in check with your doc and my friend. If you've enjoyed today's episode, don't forget to subscribe. Please do leave a review and share it with friends who might find this helpful. And, as always, keep striding forward, stay extraordinary and I'll catch you next time you.
