Fitness Confidential

Maximizing Your Performance - Episode 2780

Mar 27, 2026
Guest
Sean (caller)
Guest
John (caller)
Sean, a nurse practitioner who lost 60 lb and helps patients reverse disease, calls in about NSNG, clinical work, and first-aid. John, an endurance athlete, chats training and fueling for 50K/50-mile events and gravel rides. They discuss creatine dosing, avoiding race aid-station junk, fueling tricks like small sugar trickles, and practical first-aid for dog bites.
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ADVICE

Safe Creatine Use For Strength And No Water Bloat

  • Use creatine monohydrate at about 5 grams daily to boost muscle retention without noticeable water weight gain.
  • Avoid high-loading protocols; doses above ~10–20 grams (or 40–50 g loading) cause water retention and other downsides.
ADVICE

Choose Clear Ingredients Over Proprietary Natural Flavors

  • Avoid excessive mystery ingredients; use flavored seltzers sparingly because proprietary “natural flavors” hide undisclosed compounds.
  • Prefer simple alternatives like soda stream plus lemon or orange peel for flavor without unknown additives.
ADVICE

Prevent Bonk With A Sugar Trickle Not Gels

  • Fuel long, hilly gravel rides with a steady small sugar trickle rather than large gooey gels or aid-station junk.
  • Vinnie recommends Lifesavers or small candies pre-climb and half a banana at stops to prevent bonking without GI distress.
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