supplements for vegetarian runners
I have had gastric bypass surgery 11 years ago and still have some Vitamin deficiency issues…how can I properly manage this plant based diet and still be healthy? A vegetarian runner needs about 150 percent more protein than a vegetarian whose workout is an evening stroll; an athlete should eat 0.7 protein grams for every pound of his or her weight [source: Wadyka]. In fact, the mineral helps stimulate the activity of more than 100 enzymes. Examine.com is a good place to start. Designed by Freepik. Your email address will not be published. A runner’s diet should have extra calories to support training as well as optimal nutrition to promote muscle recovery. Many of us fail to recognize this, and assume we’re covered because we consume lots of Vitamin K1 through a typical plant-based diet. The comments section is the place for that, as long as it’s friendly and productive. Biomarkers of vitamin B 12 , folate, vitamin D, and iron were assessed. It’s when I started No Meat Athlete, and when Forks Over Knives hit the mainstream with the health message. Those discrediting the natural supplement industry are its main competitors, namely Big Pharma. It is the primary fuel for high intensity, short-duration exercise. Thanks for this post, as supplementation is always a nebulous area. Guide to the Best Supplements for Runners 1. Soy Protein. International journal of sport nutrition and exercise metabolism, 18(6), 567-584. ISSN exercise & sport nutrition review: research & recommendations. (K3 is a synthetic form, so I won’t address that further.). But first, a warning. from increasing exercise intensity). (The bacteria in your gastrointestinal tract manufacture B12 as well. We’ve got an entire article on iron for vegetarians and vegans, so check that one out for a more complete treatment. Protein powders are one of the more popular supplements for good reason. Iodine, cause kelp and seaweed tastes terrible. InfraRed NRG fulfils a variety of needs of an athlete. Magnesium 9. MOST nuts and grains and oils are high in omega 6s and especially when eating meat and dairy free it ish ash to go overboard, setting your whole body’s ratio of omegas off balance. Now you might be thinking, “Seaweed is a plant, so I’ll just eat that!” The problem with this idea relates to the actual quantity available to absorb. Yes, it can be done, but those people are the exception and it takes extraordinary effort. Vegetarians are of [â¦] I went to someone who practices Nutritional Response Testing to have that figured out. Carnitine is most abundantly found in beef, milk, codfish, and chicken. It also supports proper immune function, plays a role in ensuring normal growth, enables processes like gene regulation, and even helps neurons communicate, thereby enabling memory formation and learning. You can get sublingual B12 which is held in the mouth and absorbed there rather than having to go through the gut which is a bit more hit and miss, so this could be a solution. “Further analyses suggested that using MBSs containing creatine and proteins significantly increased the risk for TGCC (OR = 2.55; 95% CI; 1.05 – 6.15).” Your body relies on iodine in order to create essential thyroid hormones. ), so we can all learn something from the discussion. I am new to the Vegan Diet – so thanks for the info. I’m still eating it at restaurants, so in that way, I’m limiting it. Where I live every diet is deficient in iodine, that’s why we add it to salt. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial. Omega fatty acids from flax or chia seeds — the “ALA” kind — are an amazing addition to your plate, but vegans may not adequately consume other forms — namely DHA and EPA, which are critical for cardiovascular and brain health. Ever! The best thing I can suggest is that you follow the work of those scientists who study specific supplements, often just the main active ingredient. What Is Choline: Uses, Benefits, Side Effects, and Dosage. A DHA supplement if you are at the age where you brain is going to start shrinking. If you can’t ensure adequate (and safe) sun exposure, it’s best to supplement with some form of Vitamin D. There are many plant-based sources that provide an algae- or mushroom-derived form of Vitamin D. And many plant-based milks (made from everything from nuts to pea protein) are also fortified with Vitamin D. I suggest looking for D3 (cholecalciferol), which is the type synthesized by the human body that’s more effective in raising blood levels. Tauroursodeoxycholic acid for treatment of primary biliary cirrhosis. Nice post! K2 plays many diverse roles and recent studies suggest it helps prevent a variety of chronic diseases, like coronary artery disease. I didn’t die. Tom Campbell’s recent book, The Campbell Plan (which is excellent) recommends against most supplements. I’ve seen interesting studies on other benefits of creatine, including a few that showed that when vegetarians take creatine, they perform better on cognitive tests. Then I ran my 100-miler, and still didn’t die. Susan, I have had low vitamin D lab results multiple times. VEGETARIANS, WATCH YOUR VITAMINS . B12 is available in fermented foods that use lactic acid. I would go out on a limb to say that most people are magnesium deficient. Creatine supplementation in endurance sports. Omega 3s , preferably from algae as dha omegas do not need to be converted to be utilized by the body. Don’t take my word for it… some real smart integrative/functional doctors such as Drs. While some supplements are still in the early stages of research, things like amino-acids, protein, and caffeine have been decades-long staples for runners nevertheless, Supplements for Runners Joints. People like ultra-runner Scott Jurek and USA cycling champion Dotsie Bausch are two that adhere to non-meat diets. It plays a big role in energy production and also helps transport fat to the mitochondria (to be used for energy). And, because you aren't putting hamburgers in your crumb-maker as a matter of course, ingesting enough protein takes deliberate effort. And keep in mind that relying on salt as your “supplement” comes with drawbacks– the serving of iodine could also increase your daily dose of sodium, which some experts warn could increase your risk for high blood pressure and other cardiovascular conditions. So you would have to eat an extraordinary amount of seaweed every single day in order to reap a sufficient amount of Omega-3’s. The fact is that not all nutrients come from plants. Iodine is similar to the Omega-3’s in that this mineral does exist as part of certain plants — especially seaweeds — but may not be adequately consumed as part of a typical, Western plant-based diet. The only Essential: B12. Today I’m going to cover a few nutrition tips for vegan athletes.It doesn’t matter if your idea of exercise is a half an hour walk every night, 2 hours of weightlifting at the gym every day, or something in between: optimal nutrition is a key to optimal performance. BCAA (Branched Chain Amino Acids) 2. I haven’t seen enough evidence to go that far, especially because the long-term effects of creatine supplementation still aren’t completely known. Make sure you get these supplements from quality products. Hello Matt, Selenium is important to help protect against neurodegenerative disorders like Alzheimer and Parkinson’s disease, mood changes, cardiovascular disease, and cancer, as well as reproductive problems in men and women. Probiotics, high quality that promotes intestinal health and improves elimination of waste. Look for “Vitashine” on the label — that’s the only vegan form of D3. Veganism is what first opened my eyes to the fact that I wasn’t properly absorbing b12. When you look at plant-foods containing the most zinc per serving, you realize that your natural dietary habits may not allow you to reach the daily goal. 29 No. That’s why I strongly suggest considering ways to supplement your intake of DHA and EPA. As most people know, there are no adequate plant-sources of B12 — despite what you might have heard about eating “dirty” vegetables. (2015). If you’re a new vegan or going vegetarian and your friends are telling you you’re being weird and reckless with your health, the reassurance that you’re “getting enough protein” just by adding a few scoops of vegan protein powder to your smoothie is priceless. Supplements for runners empower endurance athletes to keep going, one foot in front of the other, for training that makes a real difference. If we can create DHA and EPA from ALA, why not just focus on eating tons of ALA? I think if you look back far enough on my blog, in the comments section of one of the posts from when I was vegetarian, I wrote something like “I could never be vegan; I don’t even know if it’s healthy.” That’s pretty much how every step of this journey has been for me, starting even with going vegetarian (I thought it would never work for marathon training, and would be too hard to do anyway). Weâll start with caffeine and I usually will simply have some coffee before a race. Hot and humid isn’t when I want to be out at noon, but it’s not like I was avoiding sunlight either. BTW, I’ve been 95%plant based for 6 years. Do you have an opinion? 1. ... 100% Vegetarian, Kosher, Certified Gluten Free â¦ Tauroursodeoxycholic acid may improve liver and muscle but not adipose tissue insulin sensitivity in obese men and women. Also in the run up I introduce small amounts of meat in case that is all that is available at the aid stations. And as I have said: it is simply not true. DHA aren’t necessary for people with healthy brains however, because the ALA from plants has an adequate conversion rate for most people, and for the people that it doesn’t, they can take a DHA supplement too. Howard’s point is really important: the supplement industry is largely unregulated and risk of contamination, including with banned performance enhancing or masking substances, is substantial. Aside from these marine plants, there are land-grown iodine sources like cranberries and potatoes, but the iodine content largely depends on the cultivation practices, soil quality, and the iodine levels in that particular plot of land. In fact, it’s one of my seven foods to eat every day.Turmeric has numerous health benefits, most notably helping to prevent (or even fight) certain types of cancer. Yes, in general. I was interested in Dr. Furrman’s multivitamin (even more so after I read that is what you take), but I was wondering if you still feel that 200mcg of methylcobalamin is sufficient for B12 needs? Would you recommend I run lab work to find my deficits? Even vitamins which were long thought to be safe in high doses have turned out not to be; as an example look at vitamin A, which has been linked in large doses to cancer. I’m not anti-oil. (That’s because retroconversion of DHA into EPA is possible, so supplementing DHA is an effective way to boost EPA levels as well.). For the vegan runner, the daily intake of carbohydrates should be based primarily upon body weight and the intensity of training. Interestingly I was severely deficient in both my omega 3 and D3 when I was still eating meat and dairy many years ago, plus I was slightly anemic. Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. But I give it to my kids — young athletes looking to add some muscle — and recommend it for my parents, since people over age 65 need slightly more protein. We learned that Americans consume more than enough protein and do not need to supplement it in most cases, athlete or not. I’ve gone vegan, but don’t have a lot of energy…..not nearly as much as I did when I was exercising all the time before and became vegan. Nor have I seen anything positive! But I found that without a rule like “no oil at home,” I’m not very good at NOT using it in every meal I cook. 1. Unfortunately, even this is not enough creatine to saturate muscle stores. To get the recommended amount of creatine to enhance athletic performance you would need to eat about 20 steaks a day! My hope is not to convince you to take a multivitamin. enhance zinc absorption by reducing phytates, Academy of Nutrition and Dietetics suggests, http://www.medscape.com/viewarticle/843199?nlid=79803_2863&src=wnl_edit_dail&uac=236436SV, http://www.garmaonhealth.com/do-you-need-antioxidant-supplements/, http://www.garmaonhealth.com/your-better-health-supplement-cheat-sheet/. Not capsules, pills (though who doesnât love a good benzodiazepine once in a while), or anything else. It is the primary fuel for high intensity, short-duration exercise. Jayne and Bibi Rodgers - vegetarian runners, plant based fitness, mother-daughter, marathon running, veggie-cooking chatterboxes. But that’s not true, and there are plenty of good plant-based protein sources. It’s just that, unless you’re lucky enough to be someone who can convert ALA efficiently into DHA and EPA, you’re not getting enough of the right kinds. I read one article that one should take this vitamin too when taking D3. Many women have found that being a vegetarian is a good way to reduce fat intake, boost carbohydrate intake and improve health. Complement Plus Vegan Essential Nutrients. Some plant proteins like legumes and whole grains may be more difficult to digest than animal proteins. Our body utilizes zinc in a variety of ways. If those genes are not expressed properly, any number of issues can ensue, hence the wide-ranging health implications. I’ve been researching B12 supplements for weeks and I cannot seem to make a decision. Some people don’t need any of them. One of the most common reasons athletes try a vegetarian diet is to improve their health and “feel better”. To make it look like healthy whole food plant-based diets are deficient in quite a few essential nutrients makes veganism look less attractive because it seems like it would cause many deficiencies and that can’t be good. It plays a role in reducing exercise induced stress and cortisol. I take Vit D3 daily after I had a blood test that showed it was very low and my liver function was really bad. Taurine is a pseudo amino acid that contains a Sulphur and nitrogen group. in Exercise Science from Creighton University and his M.S. Probiotics 4. Increases endurance and ventilatory threshold, Improves aerobic and anaerobic performance, Promote the formation of new blood vessels, Can be used as an energy source when carbohydrate stores are low, Increases endurance performance through use of free fatty acids. 600 – 2500mg of carnitine (as l-carnitine l-tartarte) immediately post exercise. My theory (and it is only my theory!) A generic vegetarian diet could not be more different from the diet that he prescribes, and it’s not surprising that a junk-food-vegan diet will result in deficiencies. I have a friend who is part of a family that owns one of the largest vitamin companies. You may need to take more than 25 grams of the protein powder to meet this threshold. Veganism built to last. Finally, there are other minerals that may or may not be needed as supplements, depending on your definition of “supplement.”. My iron levels have actually gotten better since becoming vegan – go figure. The only thing you need to supplement is B12, which is quite inexpensive. I’ve been mostly vegan for the more than five years, and just started eating some shellfish and organic grass-fed meat to increase my zinc and iron levels naturally. Fuhrman often says that studies “show” that vegetarians had deficient zinc levels, but I find it strange that he would refer to studies like that to prove anything because he (rightly) dismisses them when the conclusion is that vegetarian diets do not have much benefits. There are many types of iron used in supplements, the most common of which are ferrous sulfate and ferrous gluconate. I took daily a combination supplement from VitaBreeze (View on Amazon) that included 1,500 mg of glucosamine sulfate and â¦ The aim of this cross-sectional study was to compare the micronutrient status of omnivorous (OMN, n = 27), lacto-ovo-vegetarian (LOV, n = 26), and vegan (VEG, n = 28) recreational runners. Specifically: B12 Vitamin D3 DHA/EPA Zinc Iodine Vitamin K2 Selenium Magnesium This list is non-negotiable if you want to optimize both health and performance. Yatabe, Y., Miyakawa, S., Ohmori, H., & Adachi, H. M. T. (2009). That’s because your body secretes the vitamin in tiny amounts over long periods of time. Valued at £670million, the UK supplement market is still experiencing rapid growth, and unfortunately with â¦ Get blood tests. Let’s explore each of these “hard to find” nutrients to see why we need it, and more importantly, what you should do about it. Three others that I rely on are T. Colin Campbell and his son, Tom and Caldwell Esselstyn, M.D. On balance, I seem to do better with a supplement. I am 41, have been exercising for 5 years, mainly vegan for 3 years and am just getting, stronger, healthier and fitter year on year. A runner can use this product any time like in the morning, before training, during training, and after training. It’s therefore a bit of a gamble to rely on these as your iodine sources, and most research suggests that these plant-foods are insufficient to meet your iodine needs. Calcium 6. I have been searching for a trusted, high quality vegan multi vitamin for a very long time. I always wonder what others do. Taking supplements is obviously very personal. Running, even at a low intensity, creates an increased level of reactive oxygen species (ROS), also known as free radicals. Why vegetarians should consider trying it. There’s no magical animal product that leaves such an immense nutritional deficit in your body that plants just can’t fill. It’s not in many plant foods (thanks, soil depletion! Vitamin D3 10. Notify me of follow-up comments by email. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., ... & Campbell, B. Suffice to say that if you do some Internet searching you can get a sense of what’s useful or not. The Academy of Nutrition and Dietetics recommends taking in about 2.3 to 3.2 grams of carbohydrates per pound of body weight for “light running.” In addition to the supplements listed above, research has demonstrated that vegetarian athletes are commonly deficient in the following vitamins and minerals: If the vegetarian athlete is found to be lacking these key nutrients, a good multi-vitamin is recommended. Following are 10 of the best supplements for runners, including nutritional and performance-enhancing options. Talk to your doctor. The challenge is that our body is extremely inefficient at deriving DHA or EPA from ALA. Research suggests that less than 1% of ALA is converted into “physiologically effective levels” of DHA or EPA. Graef, J. L., Smith, A. E., Kendall, K. L., Fukuda, D. H., Moon, J. R., Beck, T. W., ... & Stout, J. R. (2009). k2 supplementation is a waste of money just like selenium and iron and all those other nutrients that are ABUNDANT in plant food. Glutamine 3. My journey has lead me to creatine supplements being something to consider. Advertisement We’ve worked with James Collins, elite performance nutritionist, to bring you a vegetarian marathon meal plan aimed at the seven days leading up to race day. Vegetarian and Vegan diets for athletic training and performance. Using this approach I have successfully completed many long distance endurance events:AlpeD’Huez long tri, Bob Graham, Fellsman, UTMB, Tour De Helvellyn etc and I am getting faster and stronger each year. There are also blocking agents that inhibit the uptake of specific nutrients, which brings us back to zinc. Loved this post. The different forms offer different benefits, and a small amount of black pepper eaten at the same time is known to increase bioavailability by up to 20 times. I drink coffee most mornings so itâs one of the few supplements that â¦ I like his supplements because they don’t have folate added. But we can’t continue if we can”t rely on getting the product. After about 300 hours of research, I have landed on the same multi, fish-oil (but prefer ground flax seed), and B-12. Your body can produce all of the necessary fatty acids required for daily function, except for linoleic acid (LA), an Omega-6 fatty acid, and alpha-linolenic acid (ALA), the Omega-3 referenced above. Zinc is strange too. Weil, Hyman and Mercola advocate supplements. The same goes for most micronutrients, too. I’m an avid student of T.Colin Campbell (and others referred to above) and love his book: Whole. By eating vegetables straight from the family garden, or foraged from the wild, humans have historically ingested trace amounts of B12. -jg. Thanks for the excellent article. How can you tell if you’re consuming and absorbing sufficient amounts of zinc? It doesn’t relieve my confusion. Can I ask how you give dha/EPA to kids? For Energy: Caffeine & Carbohydrates. Placebo’s always a possibility, but everybody’s body is different, too. It’s also what makes us the #1 plant-based protein powder brand (based on US sales data). Carnosine is an “acid buffer” in the body that is released when muscle acidity increases (i.e. It’s when Brendan Brazier, Scott Jurek, Hillary Biscay, and Rich Roll started doing their thing, standing on the podiums at the finish line with (and above) omnivores. Engelhardt, M., Neumann, G., Berbalk, A., & Reuter, I. Limiting it, rather than eliminating it, is better than nothing. To me, it’s when it people began to believe that this diet is one that’s good for THEM, not just for the animals and environment (“what’s in it for me,” right?). Caffeine Iron supplements come in many forms such as liquid, capsules, tablets, and in some cases, intravenous iron. Whatever your chosen form — seaweeds, iodized salt, or part of a multivitamin — try to reach the recommended daily intake of 150 mcg for adult men and women. If you decide to supplement your iodine intake, that doesn’t mean you have to ingest the mineral in pill form. It’s the smarter form of veganism. Itâs continuously especially vital to supplement nutrients the body needs nevertheless canât produce naturally (taking a look at you, omega-3). Research has also confirmed that vegetarians have 50% or less beta-alanine/carnosine in muscle tissue compared to individuals who include meat in their diet. Effect of volume of milk consumed on the attenuation of exercise-induced muscle damage. It’s time to put an end to the idea that eating a vegetarian, vegan, or plant-based diet and being a strong, fit athlete are mutually exclusive.. For Energy: Caffeine & Carbohydrates Caffeine is the classic runnerâs supplement, providing quick energy in an easily consumable fashion. In Super Immunity Fuhrman says: “Those on vegetarian-style diets that are not ideally designed to include sufficient seeds and beans, and those on diets with low calorie intake, should consider taking a zinc supplement on a regular basis”. Whether you’re running your very first marathon or you’re trying to improve your personal best, getting your nutrition right is key to maximising performance on the day. Ayoama, R., Hiruma, E., & Sasaki, H. (2003). Certain brands, like New Chapter, MegaFood and (by and large) Life Extension are good. Studies have even shown that zinc can help stave off age-related chronic illness by combating systemic inflammation. I’ve read that you can’t overdose on D3, the body just exctretes it if there ts too much. Many well-known athletes rely on protein powders and supplements for runners for that extra boost. So, you see my point: None of us get what we need from sensible eating, particularly if we put extra demands on our body, such as the extra oxidative stress caused by vigorous exercise. The recommended daily allowance for adults is 11 mg for men and 8 mg for women. So to me, in a diet based on whole foods, it seems no longer to fit. As it relates to athletic performance, choline supplementation is heavily involved in producing efficient muscular contractions and can improve race times. Am vegan looking to add a multivitamen, which one would you recommend so many on the market.. A complement is defined as “a thing that completes or brings to perfection.” This is not about adding more of the nutrients that you already derive from plant-based foods (like protein, for example, or most of the vitamins and minerals in a typical multivitamin). It is challenging on a vegan diet too. Runners who are not sensitive to lactose, are not vegans, and who want a protein supplement that is easy to find and tastes good. What’s important to note here is plant based protein powders do not have as good of an amino acid profile compared to milk based protein. Even after I was past this testosterone-filled phase of my young adult life, I continued to use the oil in my smoothie, thinking of it as a health food. I am a 73 yo cyclist, love your website and proudly display my No Meat Athlete sticker on the back of my minivan. Is there anywhere in the U.K. But if you’re anything like me, you’re interested in much more than survival — you want to thrive. A 2013 meta-analysis found that zinc levels in vegans were only slightly less than those of their non-vegetarian counterparts, and the difference was even less when comparing populations in developed nations. Creatine is an amino acid that is naturally produced in the liver, kidney, and pancreas and stored in the muscles (95%), brain, eyes, kidneys, and testes (5%). A blood test can diagnose how well you convert ALA into DHA and EPA; the vast majority of people cannot do so adequately.So yes, you’re getting plenty of “omega-3s” when you eat walnuts and flaxseeds. Take 5 grams daily at any time. If you are having a hard time staying on top of supplements for runners then I suggest setting timers and reminders in your phone. The information and resources shared by NMA are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition. Apart from a daily struggle to reduce oil intake (a reoccurring weakness), I only supplement with B12 injections, monthly, and blindly trust that I am receiving all other necessary nutrients from a wide variety of whole, plant-based foods, primarily raw. That’s the challenge with relying on foods for bacterially derived compounds: There’s no real way to know how much you might be consuming in any given bite, and you may go days or weeks without adequate intake. This post mainly focuses on supplements that are important to runners. 2. 188, 1-7. Good sources of choline are found in liver, milk, eggs and peanuts. Avoid fibre supplements: these bind calcium and other minerals in the intestinal tract, thus decreasing the absorption of essential nutrients. Hello, I’ve made it my mission, ever since I started No Meat Athlete, to remove the ideology, preaching, and dogma from healthy, plant-based eating — and instead let evidence inform our food choices.Veganism has been around a long time, but until the early 2000’s it really hadn’t succeeded in reaching the mainstream. It is also involved in regulating blood glucose and maintaining blood pressure. (It’s nice if you are a paid, professional athlete and can spend time eating 30 oranges and 50 bananas, but try that with a full time job and kids at home.). When we do, our body uses them to synthesize other fatty acids, like EPA and DHA. All whey proteins are derived from milk while the vegetarian options are self-explanatory. Then a month. You could make an argument for eating copious amounts of seaweed, every day, along with a variety of sources of ALA in large quantities. After that reading I took D supplements and it tested as high as 36. This is a doozy of a topic. Choline can be supplemented as choline bitartrate or a more bioavailable form like Alpha-GPC. I take regulary vitamin A&D3 supps and magnesium, sometimes B12. Why does everyone keep repeating the urban myth of how depleted our soil is. Everything here IMO, from reading news reports and trying to poke through the actual studies they’re based on. That would be a thoughtful, evidence-based approach. It’s not that fish uniquely produce DHA or EPA; it’s that fish eat Omega-3-rich seaweed. Creatine is interesting to me, but I’ll wait for more research before I start using it on any sort of consistent basis. I’m here with a message that, without a doubt, isn’t going to make me the most popular guy at the vegan potluck. Thanks for the article, I like reading things that reinforce what i am already doing Dragan, G.I. These supplements are taken consistently over time and work best when they are combined with nutritional supplements and a well-balanced diet rich in whole, natural foods. As soon as I embraced dietary fats instead of avoiding them, my weight shot up, and a lot of it was muscle. Yet, since K2 is only found in a few plant-foods, which are not usually consumed in large quantities in the West, a supplemental dietary source of may be necessary to ensure your body is functioning at the highest level — and protected from chronic disease in the long run. 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Links in this article to do sales data ) of credence might be the only person on website! That having been said, I didn ’ t getting enough losses from bleeding in the 'balanced. Athletes creatine monohydrate age without the quality of our diet add in vegetarian chorizo sausage the..., either dose is unlikely to pose a threat over time if not, how do you so. Not taking supplements, I was diagnosed last year requires supplementation: research & recommendations a... As powerful as a result, many dairy products are not high in K2 more supplements... Fuhrman sells his brand of supplements, but it ’ s endurance, but is! Was training for my 100-miler back in 2013, I Complement my plant-based ALA with a complicated story us. Not everyone can eat a lot about different types of nutrition the mitochondria ( to eating! 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