Goodbye to 2019!…

In our intro conversation, we share some valuable tips for combatting a cold then, we talk about supplements. Assuming you have mastered your nutrition/hydration, training program, sleep habits, and stress management, then a few well-studied supplements might help support your goals...

[13:45] - Supplement: Caffeine

[33:40] - Supplement: Creatine

[58:05] - Supplement: L-Leucine

Mentions & Articles:

• Caffeine and Type 2 Diabetes - https://www.coffeeandhealth.org/wp-content/uploads/2013/11/ISIC-Diabetes-Report-2013-FINAL3.pdf

• The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36

• Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/

• Effect of strength and power training on physical function in community-dwelling older adults. https://www.ncbi.nlm.nih.gov/pubmed/12586856

• Long-term creatine supplementation does not significantly affect clinical markers of health in athletes https://www.researchgate.net/publication/10798700_Long-term_creatine_supplementation_does_not_significantly_affect_clinical_markers_of_health_in_athletes

• Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/20881878

• Creatine supplementation alters homocysteine level in resistance trained men. https://www.ncbi.nlm.nih.gov/pubmed/25853877

• Daily L-leucine supplementation in novice trainees during a 12-week weight training program. https://www.ncbi.nlm.nih.gov/pubmed/21487148

• Examine.com - https://examine.com/supplements/caffeine/; https://examine.com/supplements/creatine/; https://examine.com/supplements/leucine/

Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

Follow Us @PR.Podcast on Instagram!

Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino