With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery.

We break down the Three Cs: Carbohydrates, Creatine, and Caffeine.

First, we discuss why many runners are underfueling and how carbohydrates play a critical role in performance, recovery, and endurance. Next, we explore creatine monohydrate, one of the most researched supplements available, and its benefits for strength, recovery, and overall health. Finally, we cover caffeine, including how it can improve performance, common dosing guidelines, and why personal tolerance matters.

We also briefly touch on vitamin D, magnesium, omega-3s, and collagen, and discuss when they may be worth considering.

In This Episode:

• Why supplements should never replace the fundamentals
• How carbohydrates support performance and recovery
• The benefits of creatine for runners
• How caffeine can enhance endurance
• When other supplements may be helpful
• Avoiding the optimization trap and keeping things simple

03:53 The Three Cs

09:59 Fueling During Runs

14:29 Carb Targets And Gut Training

20:16 Women Over 40 And Carbs

25:03 Adjusting Fuel To Effort

28:31 Creatine Explained

41:14 Monohydrate and Daily Dose

43:25 Caffeine Performance Basics

46:23 Dosing and GI Timing

47:33 Metabolism and Jitters

50:29 Sleep and Tolerance Tradeoffs

54:12 Race Day Caffeine Rules

56:54 Vitamin D Testing

59:34 Magnesium for Cramps

01:03:38 Omega 3 Benefits

01:05:26 Collagen Versus Protein

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