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 for Vegans/Vegetarians
- Vegetarians and vegans should strongly consider creatine supplementation.
- They don't get it from meat and seafood, and food alone can't provide optimal amounts.
Beta-Alanine Dosage and Use
- Take 2-6 grams of beta-alanine for high-intensity, anaerobic workouts.
- Divide the doses to minimize the tingling sensation.
Beta-Alanine Overdose Story
- Doug Larson's brother experienced intense tingling and panic after taking a large spoonful of beta-alanine.
- He didn't know the correct dosage and had an adverse reaction.