Are you Missing Out on The BEST SUPPLEMENTS FOR TRIATHLETES?

[@stevenhewes1990]

Most underrated of supplements. 1, EPO. 2, HGH. 3, Testosterone.

[@JamesBond-ny3cb]

Funny

[@mikebruns1300]

You are one brave soul to talk about supplements. A very interesting topic without fail.

[@ninaivanchenko7760]

Congrats on getting the highest rating on Apple podcast! Your channel totally deserves it! Great work!!!!

[@royfr8136]

After watching this and bought all of the things he suggested and did away with my GNC sport multi vitimin.... Felt like dog do do, no energy and couldnt sleep... went back to my multi vitimin after a month and now feel better....

[@alanbayliss4853]

Having torn cartilage in both knees and my left ACL playing soccer in my pre-triathlon days, I've found that a Glucosamine and Condroitin Sulphate supplement has really helped.

[@jonathanrogers9961]

glucosamine is amazing stuff. heavier guy with a knee that acts up, been running, no joint pain at all. only taking half the recommended dose daily.

[@stefanweilhartner4415]

on a low carb / ketogenic diet together with exercise i put GLUTAMINE at number 1 in the list. in my opinion the most underrated supplement - explanation: on low carb and keto, the liver does more gluconeogenesis. when you are relaxing on the couch, then glycerol from fat liberation is enough to supply the liver for that. but when you are exercising, gluconeogenesis is upregulated. if i am correct, then glutamine is next in line as a building block for that. so there is a huge demand for glutamine. in my opinion glutamine deficiency this is the reason for overtraining. if your glutamine stores are depleted, then cortisol will rise and leaches glutamine out of your muscle cells which sabotages recovery and growth. but this is what we wanted in the first place! AMPK, especially on low carb gets triggered and generated the mitochondrial growth factor PGC1-alpha. but later, when we eat something that triggers mTOR, then the growth should start. but that growth is not optimal because one of the key amino acids is low - glutamine. you mentioned inflammation of the gut, because the gut gets stressed. it needs - yes, you guessed right - glutamine! some interesting fact the mitochondria can make ATP from fatty acids, glucose, ketones (beta-hydroxybyturate) and - bingo! - glutamine! especially the gut needs it not only as a building block but also as a fuel source. so, if you have inflammation in your gut, you then know that your gut is already deficient on glutamine. if you do HIIT on keto, you are burning through glutamine. don't take to much at one or it will get instantly turned into sugar. look for the study with football players from iran, very interesting. look for the biggest loser study and guess what the reason for their metabolic damage was!

[@Brian-zb1mv]

Additional ones I take: Greens powder and Glutamine. Both mainly for overall / immune health. Glutamine in particular is one that most long endurance athletes can benefit from. I’ve also seen benefit in the past from Supplements like rhodiola, Relora and high dose Vit C to combat cortisol.

[@BertMiscerson]

Pretty good Taren! A couple comments: 1. Topical magnesium is a very good way to absorb it, however it usually requires boron and sodium bicarbonate to increase red blood cell magnesium levels. My suggestion for this: put a pinch of borax (the household cleaner) in a glass of water every day or buy a boron supplement, and take a teaspoon of baking soda on an empty stomach. Epsom salt baths with baking soda and borax also work. 2. You don't need K and E supplements to raise vitamin D levels. Super doses of D will work well on their own. I'm talking 10,000 to 50,0000iu a day. The coimbra protocol for multiple sclerosis uses 100,000 to 250,000iu a day with a low calcium diet to reverse MS symptoms.

[@sachinghatge164]

Clear cut information.. great, thanks Bro'....!

[@nathanfisher4687]

I take: 1) multivitamin. I’m 43 and keto. Figured this can help due to a lot less fruits, breads, grains 2) melatonin. 3mg. Had sleep problems for 20 years which helped me stay overweight. Terrible sleep means you’re too tired to cook or exercise. And then more bad sleep. I take this and 2 sleeping pills a night now. I sleep better than ever. After 20 years of bad sleep, then supplement, then lose 160 pounds...not giving these up 3) 1000mg magnesium oxide. Cheap. Helps calm me. Helps moving things. My blood pressure is 107/67 and I’m super relaxed. Didn’t realize magnesium is so low in foods we eat these days. 4) potassium. Maybe 200-400mg. With needing 4700mg per day and being keto, a bump in this helps energy 5) fish oil pills for omega 3. I have tried salmon. Can’t choke down fish. She. Possible, I get the grass fed beef/chicken. Always get free range eggs. But I don’t eat the wild caught salmon that I should. Figured this could help 6)greens plus. I put this in my smoothies with a pre workout in warmer months for long rides and it feels like rocket fuel

[@tawneetatro5378]

You didn't mention Turmeric. Curious to know your thoughts on it.

[@andrelee8534]

I have trouble getting Omega 3's from my diet as I am allergic to nuts, fish & seafood. Flora Omega Sport + gives me good results (also contains curcuma, vitamin D and MCT). Calm (Magnesium Carbonate) is my other supplement of choice, helps relax sore tired muscles and seems to help fall asleep faster.

[@warriorlink8612]

For a couple of months I've been taking: Dr Tobias Omega 3 Fish Oil Triple Strength, 2,000mg, Burpless, Non-GMO So far, no noticable ill effects. I will see if I can get tested and find out if I am deficient in any of these areas. Thanks!

[@spiroyouakim690]

Taren, again, a very useful advice and well explained. Vitamin C on top of all that could also be good for overall health. Keep up the good work my friend. Always excellent videos.

[@kylebaker8502]

I take vitamin D and magnesium citrate daily. Given my diet I also take b12 once a week. Have started mixing beet root latte into my matcha in the morning before workouts and have seen a noticeable difference in my alertness and energy pre-workout. Apart from that I do not take anything regularly, I use probiotics once in a while but prefer to drink kambucha for this purpose.

[@trevorniblett6368]

Curious about creatine for longer triathlons, 70.3 , for example. Could the extra water storage in your muscles from the supplement, help with potential cramping issues- or hydration in general

[@maxidlab]

Congrats on the viewership TT. Im commenting out of interest and not to bash anything you said. Mostly as a thought piece. Im an MD and budding triathlete so any time you mention « supplements » « amino acids » « vitamins » « studies » my interest automatically peaks. I think the bottom line is all athletes have to be thoughtful of what they put in their bodies and what they choose to spend money on. No fault of its own, the sports world is fraught with underpowered and less than optimal studies. Endpoints are often « soft ». Methodological errors are frequent. Numbers of study participants are low. As a blanket statement I would say a lot of what we hear is snake oil. It works on us because we often want fast and impressive results. And we re willing to dish out the money to get them! Companies often quote « studies », but have you analyzed them? Supplementing X or Y makes intuitive sense so it must be beneficial. But has it been proven? It would make intuitive sense that if one ingests bits of what make up cartilage ie chondrontoin or glucosamine, these elements would be incorporated into your own cartilage and thus « rebuild it ». May not be the case. In fact in our most vulnerable populations where this would intuitively make most sense ie patients with inflammatory arthritis or osteoarthritis, supplementation has failed to yield positive results. It would make intuitive sense that because calcium and vitamin D are important to building bones, taking supplements would make us « stronger » or « prevent fractures » or yield « healthier bones ». In fact huge population studies are showing that vitamin D and calcium taken alone do NOT prevent bone fractures, and when combined, their effect is minimal if any. This seems shocking and counter intuitive but true. In fact taking too much calcium may be harmful for cardiovascular health. I’m using these as prime examples because I know the mega studies done for these supplements in other disease states, backed by huge, international studies. I don’t believe there’s a big Carnitine or Magnesium or Beetroot or anti oxidant study etc to back their claims especially in the triathlete world or the sports world in general. Perhaps you’ll think I’m extrapolating - I’m talking about « at risk » populations and TT is talking Tri. Just bringing real world examples to the table for discussion. Just like TT is doing. Take home messages and questions to ask ourselves: 1) Is what your taking supported by a well designed, large, methodologically sound study of individuals who resemble you and who are doing the same activity as you? Is the study free of commercial bias? 2) Is the supplement that Im taking studied in other arenas and if so can I extrapolate from these studies ? 3) Ok so the supplement I’m taking isn’t backed by a study, could it be potentially harmful (ie the calcium story)? Thanks for your eyes and ears

[@paulofischbr]

Thank you for this long explanation. I really believe in eating good quality food but I'm not closed for supplements. There is any you recommend because of studies in large populations?

[@robstriathlontipsforbeginners]

Amino acids are a tricky thing. I started taking hemp protein a couple weeks ago and within a week I got shingles. If you look at the amino acid profile of hemp protein it's really high in L-arginine. Some research shows that as culprit in getting shingles. I'm not saying that that will happen to everyone that consumes hemp protein but it definitely happened to me. Nothing else changed in my life in that week. No extra stress or anything like that.

[@tylerf1674]

The one supplement that I take on a regular basis is a BCAA supplement post workout. I am currently getting my weight down so I use it as a way to add a bit of flavour to 1 of 3-4 Litres of water I drink daily. Do some research before supplementing if you start to overdose Iron or other Vitamins they can have terrible consequences.

[@exophunk]

Cook (yes, cook yourself) with fresh organic foods and many vegetables, nuts, herbs etc everyday and you dont need to supplement anything. Except maybe vitamin D in winter or if you have any special conditions. None.

[@shipper611]

Fact

[@elsaborio]

That grass needs supplements also... joke.. great video!

[@scottrader2032]

I have been taking creatine/ monohydrate/phosphate/pyruvate I am an endurance runner. I am taking it to increase foot speed. I have been on it about a week now. Will update with results if you are interested. Also, I will def be taking collagen after reading this. This video was awesome! Opens up the gateway for more research on supplements! Thanks!

[@trbeyond]

Would have been interesting and/or useful or have a short mention of the drawbacks of taking antioxidants close to or during endurance training. This is fairly well studied and I don’t think most people know.

[@ironore8677]

What are your thought and or which group would you put d-aspartic acid and beta alanine?

[@mrgq2000]

Tart Cherry is very good for inflammation. I use VitalFit pills every day and so far its helped a lot not just from how I feel but my blood work, which was high in cortisol and other inflammation markers is not anymore.

[@robstriathlontipsforbeginners]

Thanks for the info. I especially appreciate the info on creatine. I hear a lot about creatine. I take Vitamin D & K2 (one pill), Krill Oil, and Magnesium like you suggest. I also take Curcumin Turmeric (with black pepper for absorption) for inflammation and garlic mainly for blood pressure.

[@FrankSorbaraTriathlon]

Where did you get the vitamin E+K for Vitamin D absorption? Vitamin D is best absorbed with fatty foods as it's fat soluble. Also on iron supplementation curious why you aren't recommending iron in pill form. You need to be clever on the timing of it for sure to really absorb it, but it is effective when used appropriately. For any of these I'd say speak to qualified sport nutritionist, registered dietitian, or even pharmacist to get best evidence based recommendations.

[@zapare45]

Biggest supplement for me is whey protein. At least on portion a day quick and easy way to get some recovery protein in to start or end the day or after a workout and i dont want or cant have a full meal. Can also make some great puddings with it

[@warriorlink8612]

I've never taken Collagen, can you recommend a decent brand or key items to look for when shopping for Collagen?

[@K.mersch]

Great Lakes Gelatin is good

[@trbeyond]

This one has worked well for me www.amazon.com/Pure-Marine-Collagen-Wild-Caught-Hydrolyzed/dp/B07CLC2H1Q/ref=sr_1_3_a_it?ie=UTF8&qid=1530547678&sr=8-3&keywords=pure+marine+collagen&dpID=41%252B2JRYcLaL&preST=_SY300_QL70_&dpSrc=srch

[@leegmann2282]

Which creatine brand would people recommend? I find it causes stomach distress.

[@Brian-zb1mv]

Look for a creatine hydrochloride rather than monohudrate. Will make all the difference on your stomach..

[@dr.tommymartin]

I would add caffiene to the first section!

[@stijndeklerk]

Good points. Some of my favorites, besides a few you mentioned, are MSN and Leucine, both well worth looking into. Also (liposomal) vitamine C is highly underrated. How to naturally boost HGH & testosterone is another excellent topic btw..

[@CreeperBudies]

Should I be taking creatine every day of the week? Or just on the days that I work out?

[@jonathanrogers9961]

My understanding was you can do a loading phase about once month, take every day, for a week, after that 20-30min pre workout. It worked great for me, however it gave me kidney stones, haven't had any since I stopped taking it. Have had a few friends take it and they ended up getting dehydrated, one passed out at work, make sure you are drinking lots of water when taking it. Wish i could still take it.

[@johnnyb1897]

I like the way you broke this down TT. What a hot potato subject. I always forget about vitamin D and Magnesium. Going to research Beet Root now. 🇨🇦🤘

[@frasermarett3301]

Thoughts on Taurine?

[@bb3xhrhj]

supplements for looking good? ur lawn would love some of dat as well Taren

[@EricGlenn]

Dogs.

[@Arnthorg]

astaxanthin is good for the skin, beta-carotine will also make your skin yellower and more attractive

[@jeanmichel6327]

Hello Taren , what about Spirulina ? I was almost sure it was going to be mentioned in the top three , is it just hype ?

[@sheilasherret9596]

He mentions it in the first category as a source of iron.

[@jeanmichel6327]

Sheila Sherret thanks totally missed it

[@peterwittl3045]

Go for chlorella instead. Less chances of microcystins.

[@Arnthorg]

Zinc has been consistently good for me. It's easy to go overboard tho, 30mg per day might be harmful as the Zinc might accumulate and cause problems after a while.

[@myateem]

I take vitamin D and omega 3 daily, although I tend to forget taking them a lot. In some occasions/days I would take ZMA for few days then stop it.

[@liambudd2676]

Just here to say that your vids are really good with some invaluable tips, are there any tips for a 15 year old trying to take my sprint distance triathlon from 1.04 to 59 for around this time next year as I don’t do that much cycling and running maybe 1-2 times a weak on each but with a solid top 10, lead group Swim most of the time. Should I do more volume/long distance easy work on the bike and run or more quality and high intensity work which brings the top end speed or a mix of both?

[@NORMANI7]

Is there a supplement that has one and all?

[@trantas4]

What about Glutamine?

[@ntguru]

What's up with the recurring audio static?

[@marblsy2181]

it is the mic (which asks to be thrown away). He literally mentioned it ;)

[@rafariveros9356]

Taren, great video as usual ! Thanks . I add to some of the described supplements, whey protein, vitamin C. Bye.

[@rutleyj]

I take Creatine because it helps with cramps. And I started taking amino acids because my favorite freediving champ takes them. Adam freediver. Look him up, amazing guy.

[@usami79]

Athletic Greens, just to make sure I'm covered with all my micro needs. Love it!

[@mrgq2000]

So no electrolytes (SOS) either?

[@bobdown5520]

So we now need $1000 worth of supplements to do triathlon on top of the carbon soles, Aero helmets and wheels. If you eat food rather then going Keto you may not be requiring it

[@scooterc2006]

keto+meat vegs and fats.....sounds like food to me

[@shipper611]

Most professional athletes i know almost completely rely on regular food 🤷‍♂️

[@shipper611]

@Ryan Hustler :D but even him, I think in one recent podcast with Joe Rogan he explained, how he almost exclusively focused on EPO and ignored all other drugs

[@edgarestrada1146]

Do triathletes take creatine?

[@bsteinweg]

What about CBD products? Seems like they’re gaining a ton of steam in the endurance sports world.

[@Arnthorg]

There hasn't been done a lot of research on CBD so it's probably too early to tell.

[@scottrader2032]

I scrolled all the comments for a question or comment on this. I am thinking about trying it out long runs wear the knees!

[@jonathanrogers9961]

@@scottrader2032 glucosamine for the knees. I had a knee injury in college and am a larger guy trying to get skinny (currently about 260lb, have lost 50lb so far). Glucosame took care of all my issues. I take 1/2 the recommended dose daily, no knee problems at all. It does take about 1 to 2 weeks to start feeling the effects, but my knee does not act up at all when i am taking it.

[@joemoya9743]

Good overall explanation... but like all explanations about supplements and diet...you are almost always likely to omit certain details that may or may not be important. For example, what is missing is trace elements and minerals in crops... it is much less about vitamin content. Also, Creatine is the most abused supplement and one of the major causes of medical conditions among teenage athletes. What that mean is you really need to know what your doing when this supplement is used. Keep up the good work. :)

[@andrewfeldman2010]

Your pain cave is in-SANE!!! Jelly

[@Brian-zb1mv]

Not sure I understand some of your advice. Would love to know where the taking e and k with D to help absorption comes from? In fact, I’ve believed it to be the opposite. Fat soluble vitamins should be taken with fat and tend to COMPETE with each other for absorption. Also, just from what I know, it’d worth clarifying that it’s EPA in particular that benefits inflammation. Also, lots of quality omega 3 supplements out there. Progressive OmegEssential (Forté) is top quality, high EPA and part of IFOS. Worth consideration.

[@mrjoshuagordon]

algae based omega 3

[@gOnzoLT]

Dude, iron should be taken only if you're diagnosed with iron deficiency. Otherwise it could get toxic.

[@Vidushaka68]

Packet of Tim tams dipped in rum

[@ChucksMetaphysics]

11:35 lol expensive pee I have my supplement opinions. Probably call it beans :)

[@gabbechico8471]

Reduce omega 6 and u will be fine. To littel study about inflamation

[@aounjose]

Be careful with Iron. You can easily get intoxicated if you overdue it.

[@brianboake8884]

Beta Alanine studies show it can be beneficial to endurance athletes

[@hassanthetechie]

I think a main point to note is that the ordinary person or starter athlete has very little to measure on what works and what does not. Hence, they put their trust is multivitamin formulations e.g. This is for older persons, this is for men, this is for teens.

[@TonyHammack]

I take D3 and B-12 on a predominantly plant based diet (high non-processed) carbs. I feel great and do triathlon more for health than fitness. I highly recommend nutritionfacts.org for the latest research in the field of nutrition. Blessings!

[@lilyb.7922]

Tony H not sure about this site might be sponsered.

[@TonyHammack]

@@lilyb.7922 one way to find out, check out the nutritionfacts.org youtube channel. Very informative.

[@ifonly2675]

To sum it up If you're low in iron you will drown !

[@terrymcmaster2787]

Chocolate works best

[@braziliantriathletelostinc8343]

Baking soda

[@PlayfulCoaCoa]

66K!

[@TheTodsBread]

ch ch ch ch chia bomb!!

[@trbeyond]

Glutamine

[@alext6988]

Orijen Dog Food. Stellar!

[@tennisisphysical]

Go Vegan bro!

[@samuelmedina-conchi8757]

First! Now the video

[@samuelmedina-conchi8757]

Great video Taren! I am new to tri and am doing my first ironman as a fundraiser for suicide awareness and am learning supplementation is critical. One that wasnt mentioned, that may or may not be considered a supplement is caffeine.