Lift Free And Diet Hard with Andrew Coates

#327 Dr Allan Bacon - Supplements: The Good, The Bad, and The Ugly

Jan 7, 2025

In this engaging discussion, Dr. Alan Bacon, a nutrition educator and owner of Maui Athletics, busts myths about supplements and shares practical insights. He highlights the benefits of creatine for all ages, including its role in bone health. Bacon emphasizes individual needs in supplementation, tackling the importance of omega-3s and vitamin D. He also explores baking soda’s effectiveness pre-workout and addresses misconceptions around anti-nutrients, promoting a balanced diet that includes both whole and plant-based foods.

53:11

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Episode guests

Allan Bacon

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Episode notes

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Quick takeaways

Creatine is recognized as a highly effective supplement for muscle growth, cognitive support, and bone health across various age groups.

Investing in quality supplements like creatine, fish oil, and protein can significantly enhance fitness results and overall well-being.

The discussion on anti-nutrients emphasizes the importance of dietary context, debunking myths that portray them as universally harmful.

Deep dives

The Role of Supplements in Fitness

Supplements are often regarded as the least important aspect of fitness and nutrition, likely falling at the top of a hierarchical pyramid. While some supplements can offer clear benefits, it is essential to first focus on the foundational components of health, such as a balanced diet and regular exercise. One key insight is that supplements can play a motivational role, particularly when incorporated into routines, which may lead to better adherence to fitness plans. Coaches and individuals alike should be mindful of choosing supplements wisely, focusing on those with proven benefits rather than getting lost in the myriad of options available in the market.

Intro

4min

Unpacking Creatine: Myths and Benefits

11min

Caffeine and Creatine: Debunking Myths

5min

Optimizing Athletic Performance with Supplements

23min

Debunking Myths: Baking Soda as a Pre-Workout Supplement

2min

Understanding Anti-Nutrients: Myths and Misrepresentations

3min

The Balanced Diet: Embracing Whole Foods for Health

6min

Dr. Allan Bacon is in the house to give a masterclass in supplements, including:

-The supplements that have a lot of evidence to support

-Why everyone should take creatine especially older women.

-Can you combine caffeine and creatine?

-Details on beta-alanine, pump supplements, vitamin D, fish oils, magnesium and more.

-Is there any benefit to using BCAA’s/EAA’s?

-What are anti-nutrients and why do shady fitness influencers fear monger about them?

-And much more.

Enjoy this separation of hype from where the evidence currently points.

Follow Allan on IG: https://www.instagram.com/drallanbacon?igsh=MTZpNXRqNXkyZXhjaQ==

Thank you for listening.

00:00 Welcome and Introduction

00:16 Guest Introduction: Dr. Alan Bacon

01:28 Diving into Supplements

02:10 The Benefits of Creatine

07:04 Creatine for All Ages

08:03 Creatine and Bone Health

09:27 Creatine and Training Performance

16:28 Supplement Recommendations and Personal Experiences

19:48 Other Effective Supplements

25:43 Prioritizing Your Supplement Spend

27:37 Canned Tuna vs. Salmon: A Practical Approach

28:09 The Importance of Omega 3 and Supplementation

28:39 Vitamin D and Magnesium: Essential Supplements

29:13 Magnesium Supplementation: Dos and Don'ts

30:30 Multivitamins vs. Individual Supplements

35:29 The Debate on Supplemental Aminos

42:58 Baking Soda as a Pre-Workout Supplement?

44:42 Anti-Nutrients: Myths and Facts

51:55 Conclusion and Final Thoughts

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Follow Andrew Coates: Instagram: ⁠⁠⁠@andrewcoatesfitness⁠⁠⁠ Join My Email List: ⁠⁠⁠www.andrewcoatesfitness.com

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