Felipe Ribeiro is a sports nutrition researcher and registered dietitian exploring what supplements actually do and why so many athletes and non athletes misunderstand their role. He explains how the supplement industry has grown into a multi billion dollar space, why a food first approach is still the foundation of health and performance, and how supplements like creatine, caffeine, and nitrates should be used strategically rather than as quick fixes. This episode breaks down evidence based supplementation, sports nutrition principles, and how endurance athletes can improve performance and recovery without falling for hype.

We discuss how creatine supports performance and brain health, the role of caffeine in reducing fatigue and improving focus, and how nitrate supplementation can enhance blood flow and efficiency in endurance sport. Felipe also explores the muscle brain connection, myokines, ATP production, and emerging research linking creatine to cognitive function and mental health. The conversation highlights how genetics, training load, and lifestyle factors influence supplement effectiveness, and why long term progress depends on smart fueling, quality training, and consistent recovery.

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Get in contact below:

YouTube: ⁠⁠⁠⁠⁠Richie O'Brien - YouTube⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/richieobrienx/⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn: ⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/richieobrienx/⁠⁠⁠⁠⁠⁠

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Find Felipe below:

LinkedIn:https://www.linkedin.com/in/feliperibeironutri/

Instagram:https://www.instagram.com/feliperibeironutri

Podcast:https://open.spotify.com/show/5JKX1dRHZ2mgsu5gIttk8g?si=744a3df921044a07

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Timestamps:

(00:00) The Rise of Supplementation in Sports

(03:08) Understanding Supplementation for Endurance Athletes

(06:03) The Role of Creatine in Performance and Recovery

(10:08) Exploring the Muscle-Brain Axis and Myokines

(14:51) Creatine and Brain Health: Recent Findings

(19:59) The Impact of Creatine on Insulin and Metabolism

(24:56) Nitrate: A New Player in Sports Supplementation

(30:06) Caffeine: Benefits and Considerations for Athletes

(34:53) The Importance of Food vs. Supplements

(50:11) Final Thoughts on Supplementation Strategies