The LEGAL Performance Enhancer No One Tells Runners About

Summary

This video offers a 30-day plan to enhance runners' recovery and performance by mastering protein and creatine intake. Protein aids in muscle repair and strengthening, with recommendations of 0.8g per pound of body weight. Creatine, discovered in 1832, boosts energy supply and muscle repair, with a loading phase of 3-5g daily for males and 2-5g for females over four weeks, followed by a maintenance dose. The video also hints at a fatigue-reducing bonus effect and emphasizes the importance of proper exercise for optimal results.

Takeaways

• 🏃‍♂️ **Protein for Recovery**: Consuming protein after a run helps repair muscle damage and build strength, akin to waking up in a better house after a party.
• 🥩 **Protein Requirements**: Runners need about 0.8g of protein per pound of body weight, which can be challenging to meet through diet alone.
• 🍗 **Alternatives to Chicken**: For those who dislike chicken, alternatives like lentils can be a good source of protein.
• 💪 **Strength and Injury Prevention**: Building lean muscle mass and getting stronger can improve running performance and reduce the risk of injury.
• 📚 **Historical Significance of Creatine**: Creatine, discovered in 1832, has been studied for its role in muscle metabolism and performance enhancement.
• 🏋️‍♀️ **Creatine for Energy Supply**: Creatine supplementation ensures an immediate supply of energy to muscles, beneficial for high-intensity exercise like running.
• 👵 **Age-Related Benefits**: As we age, muscle repair slows; creatine can help speed up recovery by providing a readily available supply of energy and amino acids.
• 🚫 **Avoid High Doses**: Unlike in strength training, high doses of creatine are not recommended for runners to avoid increased muscle damage.
• 🔁 **Creatine Loading and Maintenance**: Male runners should load with 3-5g of creatine for 4 weeks, then maintain with 1-2g daily; females should consider a longer loading period.
• 🥗 **Diet and Creatine**: A healthy diet with adequate protein is crucial for muscle repair and glycogen reloading, enhancing the benefits of creatine.

Q & A

What is the main benefit of consuming protein for runners as described in the video?

Consuming protein helps runners recover faster from their runs by repairing muscle damage and making muscles stronger, similar to waking up in a much better house after a party.

How much protein does a 75 kg athlete need to consume daily according to the video?

A 75 kg athlete needs to consume approximately 130 grams of protein daily, which is about 1.5 grams per kg of body weight.

What is the role of creatine in muscle metabolism and performance enhancement?

Creatine plays a role in muscle metabolism by ensuring an immediate supply of energy to the muscles. It is also composed of essential amino acids that aid in the repair of muscle tissue, which can be particularly beneficial as we age.

How does creatine help with muscle recovery and energy supply?

Creatine is stored in the muscles and serves as the first available energy supply. Taking creatine supplements ensures that the muscles have a readily available supply of energy, which also helps with the rebuilding process of muscle tissue.

What is the recommended daily intake of creatine for male runners?

Male runners should take about 3 to 5 grams of creatine per day over a 4-week period to saturate their muscles, after which they can take about 1 to 2 grams per day to maintain their creatine stores.

How does the creatine intake recommendation differ for female runners?

Female runners should also take 2 to 5 grams of creatine per day for 4 weeks before going onto a maintenance dose. However, research suggests that female athletes may need to load for at least 28 days to receive the benefits of creatine.

What is a fun side effect of creatine supplementation mentioned in the video?

One fun side effect of creatine supplementation is that it aids in muscle glycogen reloading, which means it helps get energy back into the muscles, leading to a fully repaired, stronger muscle ready for the next exercise session.

Why is it important to do the right exercises even after increasing protein uptake and improving recovery?

Even with increased protein intake and improved recovery, doing the right exercises is crucial to become a stronger runner and to avoid inadvertently turning into a bodybuilder.

What is the significance of protein in the context of the video for runners' performance and injury prevention?

Protein is significant for runners as it aids in muscle recovery and strength, which can enhance performance and reduce the risk of injury by allowing the body to handle workouts better.

How does the video suggest runners can harness the power of protein like a 'superpower'?

The video suggests that runners can harness the power of protein like a 'superpower' by mastering recovery techniques and consuming adequate amounts of protein to repair and strengthen muscles after runs.

Outlines

00:00

🏃‍♂️ Mastering Recovery with Protein

This paragraph introduces the concept of enhancing recovery and performance in running through the strategic use of protein. It emphasizes the importance of protein for muscle repair and strength, suggesting that by consuming adequate protein post-run, runners can expedite recovery and minimize injury risk. The narrative uses a relatable social scenario to illustrate the superpower of protein, comparing it to waking up refreshed despite a night of indulgence. The paragraph also delves into the science behind protein's role in muscle metabolism and its historical significance in athletic performance enhancement. It concludes with a discussion on the recommended daily protein intake for runners, which is approximately 1.5g per kg of body weight, and the challenges of meeting such high protein requirements through diet alone.

05:03

💪 The Benefits of Creatine for Runners

Paragraph 2 focuses on the role of creatine in aiding muscle recovery and performance for runners. It explains that creatine supplementation provides an immediate energy source for muscles, which is crucial for high-intensity activities like running. The paragraph highlights how creatine can speed up muscle repair, especially as we age, and its side effect of aiding in muscle glycogen reloading, which is essential for quick recovery and enhanced performance in subsequent workouts. The recommended dosage for creatine loading is also discussed, with specific guidelines for male and female runners, including the loading period and maintenance dosage. The paragraph concludes by emphasizing the importance of combining proper creatine intake with targeted exercises to achieve optimal results.

Keywords

💡Protein

Protein is a macronutrient essential for the growth and repair of body tissues, including muscles. In the context of the video, protein plays a crucial role in recovery and muscle repair for runners. Consuming protein after a run helps the body to repair muscle damage and build stronger muscles, which is likened to waking up in a 'much better house' after a run. The video emphasizes the importance of protein for runners, suggesting that it can make the body heal itself and recover faster.

💡Recovery

Recovery in the video refers to the process of the body healing and regaining strength after physical exertion, such as running. The script discusses how mastering recovery techniques, particularly through protein intake, can lead to faster recovery times and reduced risk of injury. Recovery is a central theme of the video, as it is presented as a key factor in improving running performance and overall health.

💡Injury

Injury is mentioned in the context of the risks associated with running and how certain practices, like proper protein consumption, can help reduce these risks. The video suggests that by improving recovery through protein intake, runners can strengthen their muscles and thus reduce the likelihood of injury, allowing them to perform better and more safely.

💡Creatine

Creatine is a naturally occurring substance in the body and is also available as a supplement. In the video, creatine is discussed as a means to enhance muscle performance and recovery. It is described as providing an immediate supply of energy to muscles and aiding in the repair process. The video explains that creatine supplementation can help runners by ensuring a ready supply of energy and aiding in the rebuilding of muscle tissue.

💡Muscle Glycogen Reloading

Muscle glycogen reloading refers to the replenishment of glycogen stores in muscles after exercise. The video mentions this as a 'fun side effect' of creatine supplementation. When creatine is broken down for energy, it can also help in the process of reloading glycogen, which is the muscle's primary source of fuel during exercise. This is important for runners as it means their muscles are better prepared for subsequent workouts.

💡Protein Intake

Protein intake is the amount of protein consumed through diet or supplements. The video provides specific recommendations for protein intake for runners, suggesting about 0.8 grams of protein per pound of body weight, which is approximately 1.5 grams per kilogram. This is to ensure that the body has enough protein to repair and build muscle after running, contributing to faster recovery and improved performance.

💡Creatine Loading

Creatine loading is the process of taking higher doses of creatine for a short period to saturate the muscles with creatine. The video explains that male runners should take about 3 to 5 grams of creatine per day over a 4-week period to achieve this, after which a maintenance dose of 1 to 2 grams per day is recommended. This strategy is aimed at optimizing muscle energy stores for better performance and recovery.

💡Energy Supply

Energy supply in the context of the video refers to the availability of energy within the muscles to fuel physical activity. Creatine is highlighted as a substance that can enhance this energy supply by ensuring that there is an immediate source of energy available to muscles, which is particularly beneficial during high-intensity or long-duration exercise like running.

💡Amino Acids

Amino acids are the building blocks of proteins and are essential for various bodily functions, including muscle repair and growth. The video discusses how creatine, which is composed of amino acids, can aid in the recovery process by providing these essential components for muscle repair. This is particularly important as the body's ability to rebuild muscle can decrease with age.

💡Exercise

Exercise in the video is primarily referring to running and the various forms of physical activity that can lead to muscle fatigue and the need for recovery. The script suggests that while protein and creatine can aid in recovery, it is also important to perform the right exercises to become a stronger runner, indicating that a balanced approach to training is necessary for optimal results.

Highlights

Spending 30 days focusing on a specific recovery method can significantly improve running performance and reduce injury risk.

Mastering protein intake can lead to faster recovery and stronger muscles for runners.

Protein is essential for muscle repair and growth, as muscles are made of protein.

The recommended daily protein intake for runners is about 0.8 g per pound of body weight.

High protein intake can be challenging to achieve through diet alone, suggesting a need for supplementation.

Creatine, discovered in 1832, plays a crucial role in muscle metabolism and performance.

Creatine supplementation provides an immediate energy supply to muscles, enhancing performance and recovery.

Creatine is stored in muscles and serves as the first line of energy supply during exercise.

As we age, muscle repair slows down, and creatine can help speed up this process.

Creatine also aids in muscle glycogen reloading, providing a quick energy source for the next workout.

Male runners should take 3 to 5g of creatine daily for 4 weeks to saturate their muscles, followed by a maintenance dose.

Female runners may require a longer loading period of at least 28 days to benefit from creatine.

Combining increased protein intake with creatine can lead to a fully repaired, stronger muscle ready for action.

Proper exercise is still necessary to become a stronger runner, even with improved protein and creatine intake.

A bonus fun side effect of creatine is that it can help reduce feelings of tiredness and fatigue.

Transcripts

if you spend the next 30 days changing

nothing other than what we're about to

show you in this video you will recover

faster from sessions you will reduce

your risk of injury you will improve

your running and you'll have your

running Partners wondering if you're

putting in secret extra training it's a

beast and if you master it you will

recover faster than 99% of the runners

on the planet in this video we'll show

you how to use it what happens if you

use it and we're going to throw in a

bonus that has the fun side effect of

helping you feel less tired and fatigued

all the time but first what is this

thing what is this thing and why is it

so powerful imagine you're having a

gentle get together with a few friends

you're just going to have a quiet

evening in because you've got to run

tomorrow but we've all got that friend

one drink turns into two drinks turns

into a rockus

party but you wake up the next morning

and it's like nothing happened

harnessing that superpower as a runner

is the most incredible feeling in the

world it allows you to smash your legs

up in a run and wake up the next day as

if nothing happened it's called protein

and it can literally make your body heal

itself now we don't want to smash our

legs in every run we want to use this in

a much nicer way the way to use protein

is to become a master of recovery the

reason protein is is so powerful is

because your muscles are made of protein

and consuming protein after a run means

that your body can repair the damage and

make your muscles stronger it's like

waking up in a much better house the

morning after the Bender put simply

protein is the highest recovery modality

you can use as a runner to recover

faster and get stronger but there is a

problem when it comes to protein and

that is how much do you actually need as

a runner according to the literature we

need about 0.8 g of protein per pound of

body weight that's about 1.5 G per kg

that doesn't sound like a lot but for a

75 Kg athlete that's 130 g of protein a

day or four chicken breasts don't like

chicken no problem 1 and 1/2 kg of

lentils for someone like my business

partner Brad who is 6'8 and 300 lb

that's almost double the amounts of

protein that's about 53 tablespoons of

peanut butter every single day there has

to be a better way that there is but

before I show you an easier way to do it

you're going to need some of this stuff

it's been around since before AR's first

career in fact it was first discovered

In

1832 by the French chemist Michelle

Eugene chevel who discovered it as a

component of skeletal muscle in the

early 1900s science scientists were

starting to study its role in muscle

metabolism and its potential to enhance

performance by the 1990s athletes all

over the world were starting to use it

bodybuilders have been using it for ages

to help build muscle and increase

strength and this is where us Runners

can learn a thing or two that doesn't

mean you need to turn into a bodybuilder

but building lean muscle mass and

getting stronger will make you a better

Runner being stronger will allow you to

handle your workouts better and reduce

your risk of injury seriously who

wouldn't want to run better be stronger

and avoid injury I'm talking about

creatine now you're probably wondering

how much creatine do I have to take

there's a fairly simple way to figure

that out but first let me tell you what

happens when you take creatine when we

take in creatine supplementation we

essentially are ensuring that there is

an immediate supply of energy available

to the muscles coupled with the fact

that creatine phosphate is actually made

up of some essential amino acids that

are used in the repair of muscle process

as we get older in particular we know

that the rebuilding of muscle does take

a little bit longer and so having a

readily available supply of creatine

phosphate can be helpful so creatine is

stored inside the muscles and it is our

first available energy Supply so when we

take in excess creatine we are ensuring

that we are filling up our stores in our

muscle and effectively making sure that

we've just got more of that energy

Supply available to the working muscle

creatine is also made up of amino acids

which are the building blocks of protein

and therefore it does mean that we've

also got readily available amino acids

when the creatine phosphate is broken up

for energy when we couple that together

with um the fact that as we get older it

gets more difficult for our bodies to

repair muscle creatine can play a really

important role in helping to speed up

that recovery if we are supplying enough

protein throughout the rest of the day

what is important to note about creatine

supplementation is that we don't want to

do stacking or high doses like they do

in strength training because that also

causes the body to absorb a high amount

of fluids and when you're doing very

high intensity exercise or if you're

doing high impact exercise rather like

running that can lead then to increased

damage to the muscles because we're

hitting the ground harder now that you

know what happens when you take it let's

talk a little bit about that fun side

effect that I was talking about at the

beginning of the video when you have

finished exercise you have now got

creatine phosphat a available for ready

energy production and as it breaks down

it can start the protein rebuilding um

process and at the same time if you are

eating a good healthy diet and have

enough protein available that means that

your body can get to work straight away

in rebuilding that muscle process

there's also another fun side effect

that the research has shown and that is

that creatine phosphate also helps with

muscle glycogen reloading now that means

that we also getting the energy back

into the muscle so that when you start

exercising next time you've got a fully

repaired stronger muscle that's loaded

with carbohydrates and ready for action

this stuff sounds great how much of it

do I need well for a start you probably

shouldn't be eating it straight out the

container luckily it's fairly easy to

figure out how to creatine load male

Runners should be taking about 3 to 5 G

of creatine per day over a 4 we period

that will get your muscle saturated

after that you can take about 1 to two

gam per day to maintain your creatine

stores interestingly the difference

between males and females isn't really

the amount of creatine you should be

taking females should be taking 2 to 5 G

per day and for 4 weeks before going

onto a maintenance dose however what the

limited research has shown on female

athletes in particular is that they

don't seem to get the benefits of

creatine with short-term use like males

do and that in fact they need to load

for at least 28 days before they can get

the benefits of creatine use the thing

about all this though is that once

you've increased your protein uptake and

improved your recovery you still need to

do the right exercises to become a

stronger Runner watch this video so that

you can see what exercises to do and how

to do them so that you don't

accidentally turn into on