Debunking Common Fitness Misconceptions | Thomas DeLauer
Jan 30, 2024
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Thomas DeLauer, a Nutritionist and Expert in Diet, discusses topics such as finding the right supplements, Taurine vs. Creatine, extreme diets like Keto, and the significance of carnitine in fat loss. Other interesting topics include cold plunging for fat loss, the performance-enhancing power of Taurine, timing of Creatine ingestion, and the effects of Beta Alanine on performance. They also touch on blood flow restriction training and the benefits of using lighter weights for curls.
Taurine is an underrated performance enhancer, particularly for endurance athletes.
Sauna sessions provide an exercise mimetic effect and can enhance performance and recovery in various ways.
Caffeine is a highly effective and underrated performance enhancer that improves fat oxidation and endurance.
Deep dives
The Benefits of Torine for Performance Enhancement
Torine, a sulfur amino acid found in meat, has been shown to have a dual effect as an antioxidant and a performance enhancer. Multiple studies have demonstrated that Torine supplementation improves VO2 max, time trial times, time to exhaustion, anaerobic performance, endurance, and more. Torine acts as an antioxidant, scavenging free radicals and potentially serving as a precursor for other compounds. Muscle biopsy studies have shown elevated Torine levels after intense exercise, indicating its importance in recovery. The timing of Torine supplementation does not significantly affect its effectiveness, with peak plasma levels typically occurring one hour after ingestion. Overall, Torine is an underrated performance enhancer, particularly for endurance athletes.
The Role of a Hot Sauna in Performance and Recovery
Hot sauna sessions, particularly in a dry sauna, have been found to have numerous benefits for performance and recovery. Sauna use triggers the production of heat shock proteins, which aid in proper protein folding and gene expression. Sauna sessions have shown improvements in hypertrophy, endurance, and the beiging of white fat to brown fat. The recommended temperature for a sauna is around 198-230 degrees Fahrenheit, with 15-20 minute sessions occurring three times a week. Sauna use after exercise can have additional benefits for muscle recovery and growth. Overall, saunas provide an exercise mimetic effect and can enhance performance and recovery in various ways.
The Underrated Performance Enhancer - Caffeine
Caffeine is a highly effective and underrated performance enhancer. It mobilizes fat and increases fat oxidation, making it beneficial for fat loss. Taking caffeine before workouts can activate cyclic adenosine monophosphate (cAMP), a secondary messenger that signals various processes related to energy usage. Caffeine can also improve endurance, time to exhaustion, and anaerobic performance. The optimal dosage of caffeine is around 3 milligrams per kilogram of body weight, with timing of consumption being important to maximize its effects. Caffeine can be obtained from various sources, including coffee and supplements.
The Impact of Carnitine on Fat Loss
Carnitine is an important amino acid involved in fat metabolism and transport. It plays a crucial role in transporting fat into mitochondria for energy production. Depletion of carnitine stores can occur during intense exercise, and supplementation can be beneficial for fat loss and performance. Carnitine is abundantly found in red meat, with rarer meats containing higher amounts. Supplementation with carnitine can range from 1 to 6 grams, with similar effects observed regardless of the dosage. Carnitine has shown improvements in VO2 max, time trial times, fat oxidation, and more. It is particularly important for individuals with limited red meat consumption and those engaged in intense exercise.
Relevance of Creatine in Exercise Performance and Brain Function
Creatine is a valuable supplement for enhancing exercise performance, not only in older individuals but also in younger people. It has benefits in terms of brain function as well. Creatine from First Form is highly recommended due to its easy mixability and lack of taste. The importance of protein quality and other low molecular weight compounds like tourine is also discussed.
The Benefits and Mechanisms of Beta-Alanine
Beta-alanine is a precursor to carnosine and has significant benefits for performance and even anti-aging. By allowing carnosine to build up faster, beta-alanine helps buffer the accumulation of hydrogen ions that cause muscle burn during intense exercise. It improves time to exhaustion and can be particularly beneficial for activities in the range of 60 to 250 seconds, such as high-intensity workouts or sprinting. Recommended dosage ranges from one to three grams.
Thomas DeLauer is a Nutritionist and Expert in Diet, Cognitive Nutrition and Performance. He is motivated by a guiding ethos of integrated optimization: if you perform better, so does the world. Thomas reaches more than 15 million viewers monthly (on average) through his Youtube channel, where he translates experience and learning from his own health transformation as well as experience working with Special Operations as well as Professional Athletes to his dedicated community of 3.5 million subscribers.
In this episode we discuss:
How to find the right supplements for your needs.
Should you be taking Taurine or Creatine?
Is it better to supplement or eat more food?
Are extreme diets like Keto really a good idea?
This episode is brought to you by Vivo Barefoot, Air Doctor, Timeline Nutrition, Inside Tracker, 1stPhorm
