Doctors of Running Podcast #229 From Caffeine to Vitamins: Which Supplements are Best for Runners?
Feb 12, 2025
Jenn Giles, a seasoned sports dietitian and adjunct professor at Columbia University, breaks down the world of supplements for runners. She clarifies how to safely choose supplements, emphasizing the importance of third-party testing. The conversation dives deep into the benefits and risks of caffeine, creatine, and electrolytes, alongside insights on gut health and the role of probiotics. Jenn also discusses the emerging popularity of ketones and their potential for enhancing endurance, encouraging athletes to prioritize informed choices in their supplement use.
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Choose Third-Party Tested Supplements
- Always choose supplements that are third-party tested for safety and label accuracy.
- Use resources like NSF Certified for Sport and Informed Choice to verify supplement credibility.
Caffeine Benefits and Limits
- Use caffeine to boost endurance by increasing free fatty acids and lowering pain tolerance.
- Limit intake to about 200 mg daily and prefer natural sources like coffee or tea over energy drinks.
Creatine Use for Endurance Athletes
- Consider creatine monohydrate to increase energy production and offset muscle loss, especially in aging or female athletes.
- Take 5 grams daily consistently; avoid supplements with added ingredients.