Neuroscientist: Top 3 Supplements to BOOST Performance | Andrew Huberman
Summary
TLDRThis script discusses the benefits of various supplements for enhancing workout performance and recovery. It highlights the importance of omega-3 fatty acids for mood enhancement and cardiovascular health, recommending a daily intake of 1 to 2 grams, often sourced from fish oil. Creatine is also emphasized for athletic performance, with dosage tailored to body weight, rather than a one-size-fits-all approach. Rhodiola Rosea is introduced as a cortisol modulator that may reduce perceived exertion and enhance recovery during high-intensity workouts. The speaker shares personal experiences with these supplements, suggesting they can provide an edge for those already practicing good nutrition and lifestyle habits.
Takeaways
- 💪 The supplement discussed is intended to enhance focus and intensity during workouts, reduce perceived exertion, and improve recovery.
- 🔋 It is also suggested to have mood-enhancing properties, potentially offsetting depression and providing sustained energy throughout the day.
- 🚫 The transcript emphasizes that the list of supplements mentioned is not exhaustive and represents key tools from a discussion about nutrition and supplementation.
- 🐟 Omega-3 fatty acids are highlighted as essential supplements, with a recommendation to supplement with at least 1 gram per day, up to 2 grams for some individuals.
- 🍋 The speaker prefers taking liquid fish oil, flavored with lemon, and suggests using reputable brands for supplementation.
- 💊 Creatine is another key supplement discussed, with the speaker noting that the amount should be adjusted based on body weight rather than a one-size-fits-all approach.
- 💎 Creatine monohydrate is identified as the most effective and cost-efficient form of creatine, with no evidence to support the superiority of other forms.
- 🌿 Rhodiola Rosea is introduced as a cortisol modulator, potentially enhancing performance and reducing fatigue during high-intensity workouts.
- 🧠 Creatine is mentioned as having cognitive benefits, suggesting it serves as a fuel for the brain's phosphocreatine system.
- 📈 The importance of individualizing supplement dosages based on scientific literature and personal experience is stressed.
- 📚 The speaker shares personal experiences with Rhodiola Rosea, noting increased energy and improved recovery post-workout.
Q & A
What is the purpose of the supplement mentioned in the transcript?
-The supplement is designed to enhance focus and intensity during workouts, reduce perceived exertion, improve recovery, increase daily energy levels, offset depression, enhance mood, reduce inflammation, and improve cardiovascular health.
What is the significance of omega-3 fatty acids as discussed in the transcript?
-Omega-3 fatty acids are important for mood enhancement, offsetting depression, and supporting neurotransmission, which is essential for neuromuscular performance. They also contribute to reducing inflammation and improving cardiovascular health.
Why might someone choose to supplement with omega-3 fatty acids?
-People may choose to supplement with omega-3 fatty acids because they do not get enough EPA form of omega-3s from their diet, which is crucial for mood and cognitive function, as well as physical performance.
What is the recommended daily intake of omega-3s according to the transcript?
-The recommended daily intake of omega-3s is a minimum of 1 gram per day and in some cases up to 2 grams per day.
How can one obtain the recommended amount of EPA from omega-3s?
-One can obtain the recommended amount of EPA from omega-3s by supplementing their diet with fish oil capsules or liquid fish oil, ensuring to use a reputable brand.
What is creatine and why is it used as a supplement?
-Creatine is a substance found in foods like red meat and is used as a supplement to enhance physical performance. It is particularly beneficial for high-intensity workouts as it provides energy to the muscles.
How has the advice on creatine supplementation changed over time?
-In the past, it was advised to load creatine with high doses for several days before reducing to a maintenance dose. Now, it's clear that a daily dose of creatine is sufficient and the timing of intake does not significantly affect its benefits.
What is the recommended daily dosage of creatine based on body weight?
-For individuals weighing around 220 lbs (100 kg), 10 to 15 grams of creatine per day is recommended, whereas those weighing less might only need 5 grams or even 3 grams per day.
What is Rhodiola Rosea and how does it potentially benefit athletic performance?
-Rhodiola Rosea is a supplement that acts as a cortisol modulator, potentially helping to manage stress response and fatigue. It is believed to enhance subjective perception of fatigue during high-intensity training and may improve recovery and energy levels.
How does the speaker use Rhodiola Rosea in their routine?
-The speaker takes Rhodiola Rosea before high-intensity resistance training sessions, typically 10 to 15 minutes before starting the workout, and has noticed an increase in energy levels and quicker recovery.
What is the typical dosage of Rhodiola Rosea recommended for supplementation?
-The typical dosage of Rhodiola Rosea found in most supplements ranges from 100 to 200 milligrams, with the speaker suggesting starting with the lower end to determine the lowest effective dose.
Outlines
💊 Supplementation for Enhanced Workouts and Recovery
The speaker discusses a supplement designed to boost focus and intensity during workouts while reducing perceived exertion and enhancing recovery. They mention the benefits of omega-3 fatty acids, found in fatty fish and algae, and recommend supplementing with 1 to 2 grams per day, typically through fish oil capsules or liquid fish oil. The importance of omega-3s for mood enhancement, neurotransmission, and reducing inflammation response is highlighted. Creatine is also discussed as a performance-enhancing supplement, with the speaker debunking the old loading method and suggesting daily doses based on body weight. Creatine monohydrate is identified as the most effective and cost-efficient form, with dosages ranging from 5 to 15 grams per day depending on the individual's weight.
💪 Adjusting Creatine Intake and Exploring Rhodiola Rosea
The speaker shares personal experiences with adjusting creatine intake to 10-15 grams per day, based on body weight, and not experiencing gastric distress. They emphasize the importance of tailoring creatine supplementation to individual needs and suggest that higher body weight may require more than the commonly recommended 5 grams per day. Additionally, the speaker introduces Rhodiola Rosea as a cortisol modulator and a supplement gaining attention for its potential to reduce fatigue and enhance performance during high-intensity training. They discuss starting to take Rhodiola Rosea based on expert advice and finding it beneficial for pre-workout energy and recovery.
🌿 Rhodiola Rosea: A Natural Edge for High-Intensity Workouts
The speaker elaborates on their personal use of Rhodiola Rosea, noting its effects on reducing perceived exertion during high-intensity workouts and enhancing post-workout recovery. They describe a noticeable increase in energy levels throughout the day, even after intense sessions, which they attribute to Rhodiola Rosea supplementation. The typical dosage range of 100 to 200 milligrams is mentioned, with the speaker's preference for 100 milligrams before workouts. The speaker acknowledges the subjective nature of their experience with Rhodiola Rosea but recommends it as a supplement for those seeking an edge in high-intensity training.
Mindmap
Keywords
💡Supplementation
💡Focus and Intensity
💡Perceived Exertion
💡Recovery
💡Omega-3 Fatty Acids
💡Creatine
💡Inflammation Response
💡Cardiovascular Health
💡Rhodiola Rosea
💡Cortisol Modulator
Highlights
Supplement designed to increase focus and intensity during workouts with less perceived exertion and enhanced recovery.
Supplement helps in recovering more quickly from workouts and provides sustained energy throughout the day.
Supplement has been shown to offset depression and enhance overall mood.
The supplement acts as a fuel system for the brain.
List of tools discussed is not exhaustive and includes major ones from a discussion with Dr. Andy Galpin.
Supplementing with omega-3 fatty acids is important, found in fatty fish, krill, and certain forms of algae.
Most people do not get enough EPA form of Omega-3s, suggesting a daily supplement of 1 to 2 grams.
Cost-efficient to get EPAs from liquid fish oil, recommending reputable brands flavored with lemon.
Omega-3s are important for mood, neurotransmission, and reducing inflammation and cardiovascular health.
Creatine is another supplement that can enhance fitness, found in red meat but more effectively supplemented.
Creatine does not require loading as previously thought; a daily dose is sufficient.
Creatine monohydrate is the most effective and least expensive form, with no evidence of superiority of other forms.
Adjusting creatine intake based on body weight is recommended for optimal athletic and cognitive performance.
Rhodiola Rosea is a cortisol modulator, gaining attention for its potential to enhance subjective perception of fatigue during high-intensity training.
Rhodiola Rosea is used before high-intensity workouts to exert more focus and intensity with less perceived exertion.
Personal experience with Rhodiola Rosea suggests enhanced recovery and sustained energy post-workout.
Typical dosage of Rhodiola Rosea is 100 to 200 milligrams, with personal preference leaning towards 100 milligrams.
Transcripts
this is a supplement that's designed to
give you an edge to exert more focus and
intensity during your workouts with less
perceived exertion and to enhance your
recovery I can do more work without
feeling so exhausted I'm recovering from
my workouts more quickly I have a lot of
energy throughout the day has been shown
to be important as a way to offset
depression but also for enhancing
overall mood reducing the inflammation
response cardiovascular health this very
esoteric sounding supplement is a fuel
system for the brain as
[Music]
well now the list of tools I'm about to
describe is not exhaustive meaning it
doesn't even begin to come close to the
total number of tools that one could
glean from the discussion about
nutrition and supplementation that I had
with Dr Andy Galpin on this podcast but
they are the major ones that are
definitely worth knowing and those
include supplementing with omega-3 fatty
acids now omega-3 fatty acids are found
of course in Foods things like fatty
fish and krill of all things certain
forms of algae Etc but most people do
not get enough of so called EPA form of
Omega-3s and for that reason I and many
other people choose to supplement with a
minimum of 1 gam per day and in some
cases as high as 2 grams per day of
Omega-3s in supplement form so typically
one would get to 1 to two grams of EPA
by supplementing their nutrition their
diet that is with fish oil capsules or
liquid fish oil there are many different
sources of these that was discussed in
an episode that I did with Dr Ronna
Patrick I find that it's most
cost-efficient to get that 1 to 2 G of
epas from liquid fish oil despite what
you might see on the internet I don't
have any relationship whatsoever to a
liquid fish oil company you just want to
make sure that you go with a reputable
brand I like the ones that are flavored
with lemon so that it offsets the taste
of fish oil um and I'll take a
tablespoon or two of that per day and if
I'm traveling and even if I'm not I will
often use fish oil capsules and there
are a variety of different sources of
those as well getting sufficient amounts
of Omega-3 has been shown to be
important for mood okay so as a way to
offset depression but also for enhancing
overall mood that probably relates to
the omega-3's effect on
neurotransmission not just for
neuromodulators like serotonin and
dopamine but for all neurotransmission
and neurotransmission of course is
essential for neuromuscular performance
and the Omega-3s have been implicated in
reducing the inflammation response
cardiovascular health Etc I realize that
there is some debate about Omega-3s but
when I look at the bulk of literature
about the Omega-3s it's very clear to me
that getting 1 to2 gram of EPA form of
Omega-3 per day is the right thing for
me to do and many others find that as
well the second tool to enhance your
Fitness under this category of nutrition
and supplementation is creatine now
again creatine is not just found in
supplement form it's also found of
course in Foods in particular red meat
however the amount of red meat that one
would have to eat in order to get the
amount of creatine that one would start
to see a real performance-enhancing
effect effect is just far too high you'd
be ingesting far too much of other
things in red meat that you wouldn't
want that much of and for that reason I
and many other people will take creatine
daily we now know there's no need to
so-called load creatine in the old days
as it were so old days by the way
meaning mid 90s and 2000s we were all
told that we had to load creatine we had
to take high does creatine for four or
five days and then you could back off to
a maintenance dose now it's very clear
you can just take a daily dose of
creatine and that it really doesn't
matter when you take that creatine you
could take it post-workout as many
people do you could take it pre-workout
it really doesn't seem to matter I
happen to take it post-workout just as a
matter of habit but again you can take
it any time of day now the point I want
to make about creatine is one that's a
bit different than the other discussions
out there I have no issue with the
majority of what's discussed about
creatine out there for instance that
creatine monohydrate is the most
effective form fortunately creatine
monohydrate is also the least expensive
form of creatine that's sold out there I
see no evidence whatsoever that the
other forms of creatine are superior to
creatine monohydrate but what you'll
usually hear is that taking 5 G of
creatine monohydrate per day is ideal
for everybody and that advice is simply
not well informed by the scientific
literature if you are a larger person so
for instance I weigh 100 kgr so that's
about 220 lbs well it turns out if you
look at the literature on Creatine and
athletic performance and if you look at
the literature on Creatine and cognitive
performance because as some of you
already know creatine is a fuel or the
phosphocreatine system is a fuel system
for the brain as well and if you look at
the studies on Creatine they almost
always gauge the amount of creatine to
give an individual based on their body
weight so you don't have to get really
specific about this but if you weigh say
185 lb to 250 lb you can get away with
and probably should be taking 10 gram or
so of creatine per day which is what I
do whereas if you weigh less than that 5
G or maybe even three grams is
sufficient now I discussed this with Dr
Andy Galpin during that series and one
of the things that I've started to do
since the closure of that series is to
take more creatine per day so now I'm
taking 10 sometimes even as much as 15
grams per day of creatine again this is
powdered creatine monohydrate my stomach
tolerates it very well but frankly I
don't tend to get stomach aches or
gastric distress from pretty much
anything unless it's you know uh some
form of food poisoning which is
exceedingly rare for me so some people
out there find that creatine really
disrupts their gut and they need to take
it with food or they really need to
slowly increase the amount of creatine
that they're taking each day I find that
I can put 10 even 15 grams of creatine
into a you know a whey protein shake or
into some water with a little bit of
lemon juice just to make it taste a
little less chalky drink that and I
don't have any gastric distress from
that so you'll need to find what works
for you but the point here is if you're
going to take creatine you don't just
want to quote unquote take creatine you
know one scoop per day you really want
to adjust the amount of creatin that
you're ingesting according to your body
weight and I would give you a very
specific formula of X gam of creatine
per kilogram or pound of body weight but
believe it or not no such specific
recommendation has ever been published
in the scientific literature at least I
couldn't find it in a way that's
consistent with all the other papers
meaning you see a lot of variation so
what I'm talking about here is if you
weigh 185 lounds or so okay plus or
minus 5 pounds out to about 250 pounds
10 to 15 grams of creatine per day is
probably more appropriate for you than
is five GS meaning it's going to be more
effective for enhancing physical
performance and perhaps again perhaps
even cognitive performance as well and
if you're somebody who weighs you know
180 lb down to say 130 lb 5 grams of
creatine per day is probably sufficient
the point here is if you are taking
creatine again not everyone has to take
creatine there's no law that says that
you have to take creatine some people
don't like it I know some people fear
it's going to make their hair fall out
we already talked about that in previous
episodes and the lack of data to support
that idea but I realize some people
steer away from creatine for whatever
reason but if you decide that taking
creatine is right for you adjust the
total amount of creatine that you take
according to your body weight the next
supplementation based tool for enhancing
your Fitness is a riola Rosa now this
very esoteric sounding supplement is one
that I learned about both from Dr Lane
Norton when he was a guest on this
podcast expert in nutrition and frankly
training as it relates to resistance
training and from Dr Andy Galpin riola
Rosa is a supplement that's gaining
increasing attention because it is
what's called a cortisol modulator it
does not necessarily suppress cortisol
it does not increase cortisol it's a
cortisol modulator and frankly the
mechanism by which rhodiola Rosa
modulates cortisol is still under
investigation I hope to do an episode
about it in the future or at least make
it part of an episode because the
hypothesized mechanism that's starting
to emerge is really really interesting
as it relates to neurons in the brain
that control the stress response and
glands in the body like the adrenals
that control the stress response and
that secrete cortisol regardless there's
a growing body of research that has
explored rodol Rosa supplementation and
one's subjective perception of fatigue
or output during high-intensity training
of various kinds both resistance
training as well as running and
endurance type training so I started
taking Rola Rosa about six months ago in
response to conversations that I had
again with Dr L Norton and with Dr Andy
Galpin and it's a supplement that I take
before high-intensity workouts so I
don't take it before a run because
frankly my runs either very long and
slow or they're very brief like a
high-intensity interval training session
and I find those to be pretty easy to
recover from even though they are very
intense I might take a rodol Rosa
supplement before doing a 30-minute hill
run that's very intense but typically I
only take it about 10 to 15 minutes
before any sort of high-intensity
resistance training session in
particular my leg day which falls on day
two of my exercise protocol or the Torso
day or the small body parts day again
but I realize other people are using
different body part splits and different
combinations of resistance training and
endurance training the reason I
mentioned Rodell Rosa in this episode is
that I realized that while some people
might not yet be supplementing omega-3s
might not be supplementing creatine
there are many of you who are already
doing those things and you're looking
for additional tools to give you an edge
so again the Roda Rosa would not fall
into the category of foundational
supplements certainly get your nutrition
right get your sleep right get your
sunlight all the basics first please
before even thinking about any
supplements however once you get into
the category of supplements that can
enhance Fitness rodo Rosa does seem to
have some good research to support it in
the context of lots of different forms
of high-intensity exercise now I can't
tell you whether or not it's purely
subjective or whether or not it's
objective and subjective but my
experience has been that when I take
Rola Rosa I definitely notice that I can
exert myself harder without feeling like
I'm bringing myself to the brink of
fatigue either during the exertion or
afterwards in other words I feel like I
can do more work without feeling so
exhausted and I feel as if I'm
recovering from my workouts more quickly
in particular across the day after my
workouts in fact if I had to cite one
specific subjective effect that I've
experienced from taking Roda Rosa before
very high-intensity workouts is that
prior to taking it I would often find
that 3 or four hours after the workout
having eaten a good meal taking a shower
Etc and I was tired I have a real dip in
energy but now I noticed I have a lot of
energy throughout the day even after
these very high-intensity sessions in
the early part of the day and frankly I
haven't changed anything else about my
mentation or my nutrition at least
nothing major so I personally am going
to continue to take Rola Rosa before
these high-intensity workouts so for me
that's about two or three times per week
however if I forgot to take Rola Rosa
before a workout I have no reason to
think that that workout would go much
worse this is a supplement that's
designed to sort of give you an edge to
be able to exert more focus and
intensity during your workouts with less
perceived exertion and to enhance your
recovery the typical dosage of Rod Rosa
that you'll find in most supplements is
100 to 200 milligram and of course
anytime you're going to take a new
supplement you would be wise to figure
out the lowest effective dose from that
supplement that's just logic right why
spend more money taking more of
something that you don't need more of if
you could get away with taking less of
it and it's just as effective maybe even
more effective so I typically will take
100 to 200 milligrams of rellow Rosa
about 10 to 20 minutes before a workout
however I've taken as little as 100
milligrams on a consistent basis and
frankly I don't really experience much
difference whether I take 100 milligrams
or I take 200 milligrams before a
workout So lately I've just defaulted to
taking 100 milligrams of Rola Rosa
before any high-intensity workout
[Music]
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