This video details ten supplement-related mistakes the speaker, Thomas DeLauer, made over the years and how he subsequently adjusted his supplementation strategy based on research and personal experience. He aims to share his learnings to help viewers avoid similar pitfalls.
Whey Protein Intake: The speaker initially limited whey protein to 30g, believing this was the absorption limit. He now understands that significantly higher intakes (40-60g or more) are absorbable and utilized, and this extra protein is unlikely to be stored as fat unless in a large caloric surplus.
Antioxidants Post-Workout: The speaker previously used antioxidants post-workout for recovery. He now avoids this practice, recognizing that it blunts the body's natural inflammatory response and free radical scavenging processes, which are crucial for post-workout recovery and adaptation.
Creatine Form: The speaker previously used more expensive creatine forms (e.g., hydrochloride), believing they offered superior absorption and less water retention. He now uses creatine monohydrate, which is significantly cheaper and equally effective; water retention diminishes naturally within a month.
Fish Oil Dosage: He previously mega-dosed fish oil (7-10g/day). He now takes a significantly reduced dose (2-3g/day), having learned about the importance of maintaining cell membrane rigidity, and supplements with C15 fatty acids to balance cell fluidity and structure.
Carnitine Timing: He previously took carnitine regardless of training status. He now only takes it during periods of heavy training, as carnitine deficiency is primarily associated with high training volume.
Whey Protein Type: He initially favored whey protein isolate. Now he includes whey protein concentrate, which contains lactoferrin and other beneficial compounds that aid gut health and may improve absorption.
Vitamin D Timing: He previously avoided taking vitamin D at night. He now understands that vitamin D is a downstream product of UV light conversion and taking it at night doesn't disrupt circadian rhythms. He has also largely replaced Vitamin D supplementation with cod liver oil.
Glutamine Usage: He previously dismissed glutamine as overhyped for muscle building. Now he appreciates its role in gut health, particularly for those who train intensely or experience gut issues. It helps restore gut barrier integrity and provides a precursor for GABA production.
5-HTP Cycling: He previously used high doses of 5-HTP consistently. He now uses low doses (50mg or less), cycling usage to avoid tolerance and dependence, thereby maintaining a more stable mood and sleep.
Kava/GABA Usage: He previously overused kava and GABA supplements. He now avoids overusing GABA as it doesn’t readily cross the blood-brain barrier for most people. He still uses kava but cycles its use to avoid tolerance and the potential for a GABA rebound effect.
Collagen Benefits: Initially, he only considered collagen for gut health. He now recognizes its significance in connective tissue repair and synthesis, suggesting pre-workout usage or consistent daily intake for improved joint health and connective tissue.
