The Complete Beginner's Guide to Supplements
MP3•Episode home
Manage episode 352157346 series 3426986
Content provided by Benji Tucker, Chris Lee, Benji Tucker, and Chris Lee. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Benji Tucker, Chris Lee, Benji Tucker, and Chris Lee or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
In this episode, Benji and Chris speak about everything supplement related - what supplements you should be taking, which supplements don’t work, and all the misinformation regarding supplementation.
- A brief history of the inception of supplements (1:17)
- The mythical claims that the fitness industry makes about many supplements (4:50)
- How industry charlatans trick you into giving them money for supplements that don’t work (9:57)
- Why BCAA’s don’t work and aren’t worth spending money on (13:26)
- Why your average daily vitamin or multivitamin almost never benefits you (20:33)
- Glutamine does not do what retailers or supplement labels claim it does (25:10)
- Thoughts on turkesterone (29:55)
- What ACTUALLY works for pre-workouts, and the many shortcomings that most pre-workouts have (31:19)
- How to manipulate sodium for a healthier heart, optimal workouts, and a better life without needing to restrict it or rely on medicine to lower blood pressure (37:46)
- Creatine is the most researched supplement that works (39:23)
- Can creatine cause hair loss? (43:54)
- Why whey protein works, and how to choose a protein powder(44:52)
- Caffeine is a powerful stimulant that is proven to work (50:25)
- The benefits of Omega-3 Fatty Acids and our recommendations for supplementing with it (56:16)
- The specific daily vitamins (like Vitamin D) that will work for the average American and how to change your lifestyle to avoid needing supplementation (59:11)
- Supplementing with magnesium and how to use it (1:04:16)
- The contexts where carb powders work (1:07:37)
- Beta-allanine and citrulline malate (1:11:19)
- Supplementing with fiber to hit your fiber targets and how to avoid the necessity to supplement (1:12:23)
- Can L-carnitine work for fat loss and quick thoughts on fat burners (1:13:45)
- Fadogia Agrestis and Tongkat Ali (1:14:58)
- Optimize your sleep with your lifestyle first, then look into this “sleep cocktail” that’s proven to work (1:15:42)
- Our final recommendations and how to protect yourself if you are going to be taking supplements (1:18:20)
Related Links:
- Ask a question to Generation Fit. Email: team@thegenerationfit.com
- Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener!
- Study: Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? By Robert R. Wolfe
- Study: Whey protein ingestion in elderly results in greater muscle protein accrual than ingestion of its constituent essential amino acid content by Castanos and Colleagues
- Average person spends $68 per month on supplements
- Study: Supplemental Vitamins and Minerals for CVD Prevention and Treatment by David J.A. Jenkins
- Study: Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease by Joonseok Kim
- Study: The effect of glutamine supplementation on athletic performance, body composition, and immune function by Amirhossein Ramezani Ahmadi
- Study: How too little potassium may contribute to cardiovascular disease
- Can Creatine Cause Hair Loss? (Video)
- Huberman Sleep Cocktail
- Generation Fit Youtube Channel
- Generation Fit Free Resources
People Mentioned:
- Eric Helms (@hems3dmj) Instagram
- Zach Evenesh
- Derek "More Plates More Dates" (@moreplatesmoredates) Instagram
- Stronger With Science (@strongerbyscience) Instagram
- Andrew Huberman (@hubermanlab) Instagram
15 episodes