From Creatine to Caffeine. What’s Worth Taking and Why скачать в хорошем качестве

From Creatine to Caffeine. What’s Worth Taking and Why

What supplements should you actually be taking, and which ones are just noise? In this episode, I break down the supplement conversation the way it should be approached. Start with the basics. Training, sleep, nutrition, consistency. Then, and only then, layer supplements on top if they serve a clear purpose. This episode is built for general population clients but also applies to anyone training seriously or playing sport. The goal is not to build a shopping list. It is to help you prioritise what actually moves the needle for health and performance. We go through a simple tier system. Tier 1 covers the essentials that have the strongest evidence and practical impact. Creatine monohydrate, vitamin D and whey protein. What they do physiologically, who they help most, and how to dose them in the real world. Tier 2 includes supplements that can support performance, recovery and health but are more context dependent. Omega-3, magnesium and vitamin C. When they make sense, and when they probably do not. Tier 3 looks at optional performance tools. Beta-alanine, electrolytes, caffeine and zinc. Useful in specific scenarios, but not foundations. The key message is simple. Supplements do not replace the basics. They support an already well-built system. If your sleep, nutrition and training are inconsistent, supplements will not fix that. If your foundations are strong, they can help push performance forward. Blood work is also discussed. If you are going to spend money, it should be based on what you actually need, not what the industry markets hardest. If you are serious about improving performance, health, or recovery, this episode gives you a clear framework to make smarter decisions rather than guessing. Share the episode with someone who is stuck in supplement confusion. Follow for more performance-focused education. Message me if you want support applying this to your own training. Instagram and TikTok: @mylesharrisonpt Website: www.mhperformance.co.uk Newsletter: https://mailchi.mp/01be24c3b88b/mhp-w... Studies and research mentioned Creatine Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport and medicine. Journal of the International Society of Sports Nutrition. 2017. Branch JD. Effect of creatine supplementation on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism. 2003. Protein and hypertrophy Morton RW et al. Protein supplementation and resistance training. British Journal of Sports Medicine. 2018. Phillips SM, Van Loon LJC. Dietary protein for athletes. Journal of Sports Sciences. 2011. Vitamin D and performance/health Owens DJ et al. Vitamin D and the athlete. European Journal of Sport Science. 2018. Close GL et al. Vitamin D deficiency in athletes. Sports Medicine. 2013. Omega-3 and recovery Philpott JD et al. Omega-3 fatty acids and skeletal muscle. Nutrients. 2019. Magnesium and sleep/recovery Abbasi B et al. The effect of magnesium supplementation on primary insomnia. Journal of Research in Medical Sciences. 2012. Vitamin C and training adaptation Paulsen G et al. Vitamin C and E supplementation and endurance training adaptations. Journal of Physiology. 2014. Beta-alanine and performance Hobson RM et al. Effects of beta-alanine supplementation on exercise performance. Amino Acids. 2012. Caffeine and performance Grgic J et al. Caffeine supplementation and physical performance. British Journal of Sports Medicine. 2020. Electrolytes and hydration Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training and competition. Journal of Sports Sciences. 2011. Zinc and immune function Prasad AS. Zinc in human health. Molecular Medicine. 2008.