The Complete Beginner's Guide to Supplements

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