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.

51:34

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Episode guests

Flavia Pereira

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Quick takeaways

Creatine is highlighted for its benefits in muscle building, cognitive enhancement, and versatility in improving both physical and mental performance.

Beta alanine and nitrates are emphasized for their roles in delaying fatigue and enhancing endurance during high-intensity and prolonged aerobic activities.

Deep dives

Top Five High-Performance Supplements

A recent publication highlights five essential supplements for athletes aiming to optimize performance. The discussion begins with creatine, a well-researched supplement that not only aids in muscle building and strength but also offers cognitive benefits, particularly for sleep-deprived individuals. The general recommendation is to take three to five grams daily, with higher doses suggested for cognitive enhancement, especially in stressful situations. This emphasizes creatine's versatility in aiding both physical and mental performance.

Intro

2min

The Creatine Conversation: Performance and Cognitive Benefits

15min

Supplementing for Performance: Beta-Alanine and Beyond

12min

Nitrates and Caffeine: Myths and Benefits

13min

The Importance of Protein for Recovery and Performance

2min

Crafting the Ultimate Protein Shake

2min

Maximizing Muscle Gain through Diet

3min

Morning Workouts and Social Connections

2min

Flavia is a passionate CISSN nutrition coach, full-time Exercise & Sport Science faculty member, and beach volleyball strength & nutrition coach.

She has been teaching and coaching for the past 18 years. She graduated with a B.S. and M.S. in Kinesiology - Exercise Science and is pursuing her Ph.D. in Health & Human Performance.

Flavia is part of the Rapid Health Optimization team as a nutritionist and a research team for the International Society of Sports Nutrition, participating in different projects related to ergogenic supplements.

Flavia has been involved in athletics as a volleyball athlete, coach, and fitness enthusiast. She attended the University of Arkansas and Georgia Southern University on a volleyball scholarship for her B.S. and received her M.S. as a graduate assistant at FAU. Outside of work, Flavia is a mom to

Leo (9 years old), and Maya (a 6-year-old golden retriever), and some of her hobbies are playing beach volleyball, working out, traveling, walking Maya, and being a soccer mom.

Work With Us: Arétē by RAPID Health Optimization

Links:

Coach Flavia Pereira on Instagram

Anders Varner on Instagram

Doug Larson on Instagram

Coach Travis Mash on Instagram