Calcium

Calcium needs of the endurance athlete

• The RDA for calcium (for both men and women) is 1000 mg per day.
  Preferably, you should get this from dietary sources with high bioavailability (dairy/ calcium fortified orange juice)
• If you get less than 1000 mg /day, you should take a calcium supplement.
  
  
• Don't take your calcium pills with oxalate containing foods (see whf: oxalates) and take 2 hours apart from iron supplements. Separate your calcium supplements into 2 doses a day for maximum absorption.
  
  
• 1000 mg of calcium may be provided by
  - 3 per day of NOW calcium citrate or
  - 6 per day of NOW bone strength
  
• Calcium info -Calcium Hydroxyapatite , Bioavailability from foods
  
  

Iron

• Iron needs depend on several factors. Individuals in endurance sports may need 30% more iron than the RDA (BC Health Files). This translates to the following intakes (for vegetarians, see the info here)
  
  - 11 mg for men and non-menstruating women. This also applies to women on birth control pills during the time they are on the active pills.
  - 23 mg for menstruating women.
• Use an iron-containing multivitamin only if you require more iron. There is a list of iron containing foods here.
  

Multivitamins

• Even with a balanced diet, you may not be getting enough. For example, it is very hard to get adequate vitamin E from diet alone. Vitamin needs of the endurance athlete
  
• Some vitamins containing
  - at least 100% of the RDI of the most important micronutrients
  (not including calcium or iron which can usually be met through diet)
  - 30 mg or more of b-1, b-2, b-3, b-6
  - 100 IU or more of vitamin E (read Vitamin E utilization increases during endurance activity )
  
  Life Extension 2 Per Day
  MHP Activite
  NOW Special Two

Joint Supplements

• Endurance activity is hard on the joints. I recommend at minimum taking a glucosamine & condroitin formula
  - NOW Glucosamine and Condriotin

Creatine

For better performance. Used on workout days (30 min preworkout) and on off days (any time). See the article on how creatine helps endurance here. Choose one of the following based on needs. The Green MAG will not cause bloat, creatine monohydrate or Orotine may.

• Prolab Creapure (1g/40 lbs bodyweight, 5g ~ 1 rounded tsp)
• Controlled Labs Green MAG (assume dosage is adequate for a 200 lb person and adjust dosing accordingly)
  - FAQs
  
• Man Orotine (assuming dosing is adequate for a 200 lb person, and adjust dosage accordingly)
  
  

Recovery/Endurance Specific

Article on beta alanine
Article on citrulline malate

• Man Body Octane (daily) OR
• Athletic Edge Nutrition IntraXCell (daily)
  FAQs
  Note - The range of Beta-Alanine per kg used in the studies ranges from 40mg-60mg per kg which is 2-3g at 120 lbs, and 4-5 g at 220 lbs. You may want to take the larger dose for the first 2-4 weeks increase carnosine levels faster.