Welcome to the Fuel for Fall Performance Nutrition Challenge Blog. This week will be all about planning and preparing for the month and week ahead.
Your daily bonus challenge for Monday, November 17th is to source out your supplements for the challenge. Give yourself one point if you have all of this ready to go by Monday night, or if you’ve already done it previously.
You will need fish oil, Vitamin D, and Magnesium.
Fish Oil – Here is a handy guide to reading a fish oil label. They recommend 2 grams whereas we will try for 3 to 5 grams for the challenge. If using the Carlson fish oil liquid we carry, this will be approximately 2 teaspoons to 3 teaspoons. However, this must be stored in the fridge. If you use our Carlson soft gels, each is 700mg so you will need 5 to 7 soft gels per day. There are many other brands available out there, just make sure you read the label.
Vitamin D – We’ll be aiming for 3000 to 5000IU. Aim for the higher end of this if you don’t spend any time in the sun or if you aren’t planning a sunny vacation over the winter. You can get tested at your doctor’s office and from there adjust the dosage. If you use our Poliquin D3 Excellence, you will only need 1 soft gel. If you use our Carlson 1000IU gels, you will need 3 to 5 soft gels. Vitamin D tends to be inexpensive and you can get it anywhere. Make sure you have Vitamin D with a meal, as it is a fat soluble vitamin, so you will absorb it better if taken with fat.
Magnesium – You can read about why you need magnesium here and here. We’ll be aiming for 500 to 1000mg, however, this is very personal and you may need to start lower and work your way up. If you find your stool loosening too much, you can back off on the dosage. We carry Poliquin Ubermag, Zen Mag and Magnesium Glycinate, among others. Another supplement you can get at most Health Food stores is Magnesium Natural Calm.