In this episode, Benji and Chris speak about everything supplement related - what supplements you should be taking, which supplements don’t work, and all the misinformation regarding supplementation. A brief history of the inception of supplements (1:17)The mythical claims that the fitness industry makes about many supplements (4:50)How industry charlatans trick you into giving them money for supplements that don’t work (9:57)Why BCAA’s don’t work and aren’t worth spending money on (13:26)Why your average daily vitamin or multivitamin almost never benefits you (20:33)Glutamine does not do what retailers or supplement labels claim it does (25:10)Thoughts on turkesterone (29:55)What ACTUALLY works for pre-workouts, and the many shortcomings that most pre-workouts have (31:19)How to manipulate sodium for a healthier heart, optimal workouts, and a better life without needing to restrict it or rely on medicine to lower blood pressure (37:46)Creatine is the most researched supplement that works (39:23)Can creatine cause hair loss? (43:54)Why whey protein works, and how to choose a protein powder(44:52)Caffeine is a powerful stimulant that is proven to work (50:25)The benefits of Omega-3 Fatty Acids and our recommendations for supplementing with it (56:16)The specific daily vitamins (like Vitamin D) that will work for the average American and how to change your lifestyle to avoid needing supplementation (59:11)Supplementing with magnesium and how to use it (1:04:16)The contexts where carb powders work (1:07:37)Beta-allanine and citrulline malate (1:11:19)Supplementing with fiber to hit your fiber targets and how to avoid the necessity to supplement (1:12:23)Can L-carnitine work for fat loss and quick thoughts on fat burners (1:13:45)Fadogia Agrestis and Tongkat Ali (1:14:58)Optimize your sleep with your lifestyle first, then look into this “sleep cocktail” that’s proven to work (1:15:42)Our final recommendations and how to protect yourself if you are going to be taking supplements (1:18:20)Related Links: Ask a question to Generation Fit. Email: team@thegenerationfit.com Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! Study: Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? By Robert R. Wolfe Study: Whey protein ingestion in elderly results in greater muscle protein accrual than ingestion of its constituent essential amino acid content by Castanos and Colleagues Average person spends $68 per month on supplements Study: Supplemental Vitamins and Minerals for CVD Prevention and Treatment by David J.A. JenkinsStudy: Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease by Joonseok KimStudy: