Nutrition Supplement Timing

It seems that every time you thumb through a triathlon magazine or wander in the section of your local health food store, there are plenty of new bottles before with subpar performance unless you swallowed a handful of them ASAP.

Some of these nutritional supplements work, and some do not. But ultimately, it's a good bet that if you triathlete, you probably do not have a couple of pills that you pop. As a sports nutritionist, I have many questions about which supplements to take when, so here's a brief primer on nutrition supplement time to help you along.

A incidentally, do not worry: your stomach will not explode, they will not grow third arms, and your wattage on the bike will not go down significantly if you do not follow these rules. However, you might just make some expensive pee as you get less absorption of supplements that you take.

Nutrition Supplement Time: multi-vitamins

Let's start with one of the most commonly used supplements among the triathletes and the general population. Since most multis contain fat-soluble vitamins, they should ideally be consumed with food containing fat. But do not drive to buy a Big Mac you can chew with its multi-instead, a whole-fat yogurt, nut butter, avocados, olives and fish will do, or just about any meal that is low in fat.

is one exception, vitamin B12, in fact it is best absorbed on an empty stomach - so if you are taking energy powder or energy drink, which usually contain high doses of vitamin B12, you'll want to use a mid-morning or afternoon on an empty stomach, or mid-workout or race.

Time Nutrition Supplement: Fish oil

Fish oil has been proven to be beneficial for a wide range of reasons, but for the same reason that the fat in the multi-vitamins are absorbed best when eaten with the meal, the same is true for fish oil. Just be careful -. Because the fibers can "envelope" and reduce fat absorption, does not eat the fish oil with a huge salad or some other high fiber supplement

Iron

of iron is absorbed best on an empty stomach, and that absorption can be inhibited by vitamin E and calcium. So if you're using the iron, take it some other time of day of your multi-vitamin and fish oil that are consumed with a meal. Do not worry about trace amounts of iron in a multi-vitamin is not absorbed - if you are anemic or low iron has barely enough there to you much good anyway

Nutrition Supplement Time: Amino acids

the whole idea behind using amino acid supplements is that they will decrease your body a tendency to dip into their own muscle and protein stores energy during the workout. However, many athletes make mistakes using amino acid capsules for recovery after training, because we associate it
with "post-workout protein." But in reality, to the best advantage, you should be popping this before the actual training.

Nutrition Supplement Time: Electrolytes and minerals

absorption of minerals like calcium and magnesium is increased consumption of the meal, something like your pre-workout meal is an ideal time for mineral entry. Calcium and magnesium can also help with sleep and muscle relaxation, so before dinner or in bed, extra magnesium supplementation may also be useful.

Nutrition Supplement Time: High-fiber supplements

If you use some kind of "green" supplements that contain ingredients such as psyllium husk, powdered broccoli, spirulina, kelp, and inulin, be aware that high fiber in these supplements may slow gastric emptying, and may also cause gas, bloating, or some seriously slippery bowel movements. For this reason, their use before a workout or race may mean you have to eat your pre-workout meal 1-2 hours earlier than usual, or narrow down the consumption of the great training or racing.

Nutrition Supplement Time: proteolytic enzymes

proteolytic enzymes such as bromelain, papain, trypsin and chymotrypsin are found in many recovery capsules and tablets (just turn the bottle around and check the label - if the "recovery" supplement, one of these is likely). Recovery and anti-inflammation, and will work best on an empty stomach. If you eat a meal, they help digest food, but will significantly enhance muscle recovery.

Nutrition Supplement Time: Probiotics

Probiotics are vital for a healthy digestive system and should ideally be taken on an empty stomach, such as early morning or before going to bed at night.

Nutrition Supplement Time: Antioxidants

Several studies have shown that antioxidant intake before exercise can actually reduce insulin sensitivity and reduces the activation of the body's natural defense mechanism against oxidative damage. By turning off the body of natural antioxidant that helps to adjust the activity of stress response to exercise, consumption of antioxidant May actually blunt the benefit of labor. So even if you are technically supposed to be taken before a workout, I personally recommend only using them here and there when you are exposed to large amounts of stress, pollution, very heavy exercise, or other environmentally harsh conditions, and not kaosvakodnevno "pre-exercise" stimulus.

So, hopefully that gives you a better idea of ​​when to take it. Certainly there are many cases that should be approached in an individualized basis, so head over and go look for me, Ben Greenfield, the trainers and coaches, if you need more help from me to dial in sports nutrition. We can set up a phone call and get you sorted!