The products the experts actually use.

“I haven't ingested anything except you know, electrolytes and with some creatine monohydrate, 10 grams because I don't, I don't want the, just, you know, that second 5 grams is really good for your brain.”

“when people ingest creatine, and I think for the purposes of the rest of the podcast, we're going to be referring to monohydrate because it's the most safest and effective form of creatine, is just linked to water.”

“Creatine monohydrate. That's the most well researched form of creatine.”

“the two best supplements for lifters are creatine and caffeine.”

“99% of the research on safety and on efficacy is on creatine monohydrate. It has fantastic shelf life in its powdered form, it's inexpensive, it's readily available and it's absorbed about 99%.”

“Also probably why the benefits of Tommy's favorite supplement, creatine, are disproportionately good for the brain, because it specifically helps with energy production.”

“Both creatine and exercise appear to offer genuine protection against some of sleep deprivation's harmful effects.”

“I take vitamin D. D3. Yeah, I take a lot. I take five to 8,000 IUs per day and I get sunlight.”

“We do encourage athletes to take vitamin D supplements on a regular basis, particularly during the winter months when you haven't got the strong enough sunlight to produce vitamin D in the body.”

“In terms of nutrients that we're particularly worried about. One is folic acid, the other two are iron and vitamin D.”

“taking a vitamin D supplement is one of the easiest things to do”

“some of the fat soluble vitamins like vitamin D and vitamin K are really important for, you know, the body. Putting calcium where calcium should go and not putting it where you don't want it to go.”

“And then for melatonin. Yeah. I mean it is, it pretty clearly works like it is one of the only sleep supplements that the, the general consensus both of experts in the field and the data itself, like, like melatonin does what it's supposed to do.”

“Melatonin can promote sleep in humans for that reason. It can help you fall asleep faster, it can help you stay asleep, it can help you sleep more restfully because it's strengthening that nighttime signal.”

“So I guess I'll start with melatonin, because that one, I think is used the most. There is decent data to show in large meta analyses that they do help.”

“Here, melatonin is one of the few tools with decent evidence behind it.”

“I think that if you train in the morning after a relatively bad night of sleep and use some caffeine, in my experience at least sessions can go a little bit better than they otherwise would.”

“Take your caffeine before your workout and if you're going to take creatine, just take it at another time of the day.”

“For me it's water and some form of caffeine.”

“Was not taking enough Omega 3s.”

“things like vitamin D, omega 3 fatty acid from, from fish oil, zinc, an important mineral, many enzymes involved in immunity and immune defence, those sorts of things.”

“And the second type of fat that we want to prioritize are the omega 3 polyunsaturated fats.”

“Definitely worth taking B12 supplements if you're at risk or you have low levels.”

“B12 help boosts the ability of light to suppress melatonin. You don't want to take that at night, you want to take that in the morning.”

“Not even just with protein, but for example, B12 supplementation. If I'm working with a vegan, I recommend a bit of a higher dose than they need”

“earplugs, especially foam ones, are worth a try.”

“the evidence is clear that well fitted earplugs protect sleep architecture better than pink noise does.”

“My 5 grams of. It's about 5.6 grams of glutamine. I take a day and with creatine, 5 grams of creatine and it has made A insanely big difference in my susceptibility to respiratory illness”

“I've also been interested in L. Glutamine as a way to reinforce tight junctions in the gut.”

“So, you know, I had a long drive and so I got on my peloton and I did a 10 minute, I did the 10 minute Tabata back to back.”

“Maybe you have a peloton at home and it's next to your desk at, you know, you're working, you get on the peloton and you just cycle as hard as you can for 45 seconds and you get off.”

“Whey protein is one of the most popular protein supplements, in part because it's an extremely high quality protein source.”

“There are sort of more convenient options. You could even just have some whey with water.”