Effective Supplements, Productivity, Aerobic Capacity

What is the best way to get all your vitamins and minerals? A nutrient dense diet or supplementation? 

Hopefully this is a no-brainer but just to be clear it’s more important to have a nutrient dense diet and use supplements to mitigate any dietary deficiencies.

 

For example…

When I was training for my 50-mile trail run at Bear Mountain, NY I was solely dedicated to covering mileage and eating super clean. This worked for awhile but burnout became inevitable. I cut my mileage in half during the week and looked towards taking supplements that what speed up recovery and increase focus. 

 

I took a combination of fish oil, adaptogens and vitamin C two months prior to running the race and felt a substantial increase in aerobic capacity and motivation towards training. The most exciting part was that I became more productive at F.A.S. Training. Similar to the Energizer Bunny. To this day I still take these supplements for two months at a time with two months off. 

 

Fish Oil 

Nordic Naturals – Omega-3, Cognition, Heart Health, and Immune Support, 120 Soft Gels

Has shown to:

-decrease anxiety caused by daily stress and training

-prolong endurance during exercise

-decrease cortisol, a catabolic hormone that can be raised due to stress and training

-anti-oxidant, which prevents the breakdown of cells in the body

 

Adaptogens 

Pure Encapsulations – Energy Xtra – Energy-Promoting Adaptogen Formula* – 60 Capsules

This product has a potent blend of adaptogens that enhance stamina and reduce fatigue. It contains ashwagandha, Asian ginseng, eleuthero and rhodiola which all have shown to help the body adapt to stress. This is by far my favorite mix of energy boosting supplements that help my productivity at work and aerobic capacity during training. It’s not a stimulant either so it won’t give you a crash or make you feel jittery.

 

Vitamin C

Thorne Research – Vitamin C w/ Flavonoids – Pure Ascorbic Acid Supplement with Citrus Bioflavonoids (Rutin, Hesperidin, and Quercetin) – 180 Capsules

Has shown to:

-decrease muscle damage and soreness from training

-decrease fatigue in conjunction with exercise

-preservation of bone mineral density

-aids in the absorption of iron and creation of red blood cells

 

How and when do I take these? 

Take the prescribed amount written on the each label 30 minutes after eating breakfast.

 

J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.



He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.



J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.



He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.



J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

Leave a Reply

Your email address will not be published. Required fields are marked *