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The Complete Beginner's Guide to Supplements
Manage episode 352157346 series 3426986
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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
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