Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

In this episode, we're going to get right back into it. Glucose disposal agents (0:40) are the last health supplement we want to talk about. They're often marketed as the supplement that will help push those extra carbs (i.e. that you consume from say a "cheat meal") to the right places. However, what we're finding is that there is little to no effect of this for the average/healthy individual. While you're listening, keep in mind that nothing you take will fix everything; it's an all encompassing approach.

Moving on, we talk about our top two recommended performance supplements (5:42). The first is creatine monohydrate, which will help improve your performance in the gym. You have the option to take 20g per day for a week, then just 5g daily afterwards or start with 5g a day and take that consistently - both will lead to the same results. Continue listening if you want a more in depth explanation. Next, we have caffeine (19:11). Caffeine can help improve your cognitive performance, strength output, and overall workload capacity. Because each individual has different tolerance levels, you'll have to find the dosage that works best for you. You also want to keep in mind that caffeine does have a half life of about 8 hours, as well as the easy possibility of taking in too much and overdosing on it (23:05).

To finish out this episode, we discuss citrulline malate (28:24) - a supplement that isn't backed by science but is used by most individuals to help get a "pump." Lastly, we touch on beta alanine (33:07). For those of you that are familiar with this one, it makes you feel tingly and like you're skin is crawling. We explain both of these in more detail in the episode, so be sure to listen until the end.

• Zach's Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel's Instagram - https://www.instagram.com/mblacutt/
• Miguel's website - https://miguelblacutt.com
• Miguel's coaching - http://revivestronger.com/online-coaching/