This video details ten supplement-related mistakes the speaker, Thomas DeLauer, made and how he subsequently adjusted his approach. The purpose is to share his learning process and help viewers avoid similar errors in their own supplementation strategies.
Whey Protein Intake: The speaker initially limited whey protein intake to 30g, believing this was the absorption limit. He now consumes significantly more (upwards of 40-60g), citing studies showing higher absorption rates than previously thought.
Antioxidants Post-Workout: The speaker used to take antioxidants after workouts for recovery. He now avoids this, as research suggests it blunts the body's natural inflammatory response and free radical scavenging, hindering recovery.
Creatine Selection: He previously used expensive creatine versions (e.g., hydrochloride) believing they offered superior absorption. He now uses creatine monohydrate due to its cost-effectiveness and similar efficacy; water retention diminishes over time.
Fish Oil Dosage: The speaker used to mega-dose fish oil (7-10g/day). He reduced his intake (2-3g/day) to mitigate potential negative effects on cell membrane fluidity and oxidation.
Carnitine Timing: He previously took carnitine daily. Now, he only takes it during intense training periods, as it's more effective in shuttling fat to mitochondria when carnitine is deficient due to high training volume.
Whey Protein Type: The speaker initially only used whey protein isolate. He now incorporates whey protein concentrate, highlighting its gut health benefits from added milk solids and lactoferrin.
Vitamin D Timing: The speaker avoids the misconception that taking Vitamin D at night is detrimental. He takes it at any time of day since the body's conversion of Vitamin D from UV exposure isn’t instantaneous.
Glutamine Use: The speaker previously dismissed glutamine. He now uses it to support gut health and GABA production, especially after intense cardio.
5-HTP Dosage: He used to take high doses of 5-HTP, leading to tolerance and dependency. Now, he cycles lower doses and takes breaks to avoid this issue.
Kava/GABA Use: The speaker used to regularly consume Kava and GABA supplements for relaxation. He now cycles their use to prevent tolerance, noting GABA's limited blood-brain barrier penetration in most individuals. He recommends nicotinic GABA for better utilization.
Collagen Benefits: He previously viewed collagen solely for gut health. He now also takes collagen for improved connective tissue synthesis and joint health.
