#PTonICE Podcast Episode 1981: Supplements: Separating the Wheat from the Chaff
Mar 5, 2026
Alan Fredendall, a Michigan physical therapist who works with fitness athletes and focuses on evidence-based care. He dives into protein priorities and tracking methods. He explains creatine benefits and dosing. He covers caffeine timing and trade-offs. He outlines beta-alanine use and sensations.
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Make Protein Your First Priority
- Prioritize protein first by targeting about one gram of protein per pound of body weight for active individuals.
- Track intake briefly with MyFitnessPal or a 3–5 day log to find gaps and raise someone eating ~30–40 g toward ~100 g daily.
Protein Fix Helps Inactive Older Adults
- Many sedentary or older adults fall far below a modest protein baseline and feel chronically fatigued or sore.
- Moving someone toward ~100 g protein daily can improve energy, reduce soreness, and support basic metabolic needs even without exercise.
Recommend Creatine Daily For Strength And Cognition
- Recommend creatine monohydrate broadly at about 5 g daily as a cheap, safe, evidence-backed supplement.
- Expect 2–4 lb lean mass gains over 3–6 months and possible cognitive benefits, especially in older adults.