So 2022 is upon us and well into full swing. January has come and gone. With it all the usual health goals, kicks, detoxes, and other rubbish that is certain to have very little to nil effect in the long term. So we move on and hit February and decide that it is time to get our sh*t together.

When applying this to supplements, what does this mean? Today, we will outline the planning model we utilize at FuelIn for Purple Patch athletes to simplify the overwhelming and often confusing world of supplements. We will take you through the steps of reviewing what you have, understanding what the research says for the supplements that matter, gaining an understanding of what you personally need, and then knowing where to get them from. The model will enable you to carry a sense of purpose into the coming year and set you up with the best results within the context of your life.

Onward:

• Stocktake inventory
• Review the research
• Needs analysis
• Buy reputable brands
• Stocktake inventory
  
  

The first place you need to start is taking stock of what you have in the cupboard. This means pulling it all out and doing a legitimate stock take on everything that is in your pantry, gym bag, and office desk! Check the name, the brand, the expiry date, and make the list in an excel/google sheet so you can gain clarity over what you are dealing with.

• Review the research

Now you know that I hate it when someone says “I have been doing some research!” yet you know what I mean. Read the research - the best place to start is with systematic reviews and meta-analyses. Not the Instagram model who you recently started following. If you do not want to read the research, then seek out trusted people who have credentials to their name. You can watch videos, listen to podcasts and join Q & A sessions - most of these are free or at least included in your subscription fees. If you want a truly personalized experience, book a consult with a trusted person. Often it is a lot easier and faster.

• Needs analysis

As an endurance athlete, you will have several goals this season. Most of which will be based on health and performance. Break it down so you understand exactly what it is you require and for what purpose. This will likely be a subjective exercise yet it can also be very objective. If you think you are carrying a few too many Christmas pounds, get a DEXA to quantify your body composition. If you want to know what is going on inside of you, get a comprehensive blood test to review your markers, if you want to understand your fuel metabolism on the bike and run - get a metabolic cart test.

• Buy reputable brands 

Once you have worked out the areas you require assistance with and what your goals are, you can then begin to tailor your choice of supplements to those needs. I will say that supplements should be viewed as “complements” to your diet. They are the sprinkles on top and it is the overriding nutrition plan that will give you the biggest bang for your buck. The supplements will just assist along the way. Supplements are largely unregulated in the U.S. and many don’t contain what they claim. It’s important to purchase brands that are reputable and include certification from one of these organizations: NSF, HASTA, and Informed Sport. 

When I think of reputable brands, these are the categories I think of and the ones we use at FuelIn.

ELECTROLYTES

• Precision Hydration
• SOS 

CARBOHYDRATES

• Precision Fuel and Hydration
• Endurance Tap
• Cliff Bloks
• Maurten

FAT

• Justin’s Almond Butter pouches
• Picky Bars

PROTEIN 

• True Protein
• Momentus

MICRONUTRITION

• Pillar Performance
• Thorne

Author: Scott Tindal