Barbell Shrugged Science Backed Supplements for High Performance w/ Coach Flavia Pereira, Anders Varner, Doug Larson, and Travis Mash #782
Jan 22, 2025
Coach Flavia Pereira, a dedicated CISSN nutrition coach and PhD candidate, shares her expertise on high-performance supplementation. She dives into the top five essential supplements, including creatine, and discusses its benefits for both muscle strength and cognitive function. The conversation also covers the effectiveness of beta-alanine, nitrates, and protein for recovery and performance. Humor abounds as they share quirky anecdotes and insights on crafting the perfect protein shake, ensuring athletes maximize their nutrition for peak results.
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Creatine Dosage
- Take 3-5 grams of creatine monohydrate daily for general performance enhancement.
- Consider 10 grams daily for cognitive or bone density benefits, especially in stressful situations.
Creatine and GI Issues
- Travis Mash experienced GI issues with creatine in college, possibly due to other factors.
- He's considering trying it again based on Flavia Pereira's recommendation to split the dose.
Creatine for Brain and Bone Health
- Higher creatine doses (around 10 grams daily) are needed for cognitive and bone density benefits.
- This helps creatine cross the blood-brain barrier and reach these tissues effectively.