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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #4 - Supplements

00:00.82

christophknoll

Ah, right, Welcome back to a brand new episode back at it.

00:03.10

Paul Garny

Of hall of gains and hypertrophy podcast today with Paul Garian Christoph Noel as usual, same people same crew always will be but yes, sir were.

00:09.85

christophknoll

I. Well no, we'll we'll bring on people. But.

00:19.40

Paul Garny

Yeah, yeah, yeah, if we get to that point you know once we get to that point we'll ah we'll have some people on but um, as of right now gonna be you and I um, next weekend we get a little surprise for people listening in um, give you a quick half hour maybe podcast session but ah. You'll see is's going to be is going to be big twist to it next weekend. So that'll be that'll be fun. Um, yeah, we're going to the arnold uk. But ah, yeah, so today we're going to be talking about mostly about supplements honestly and um, you know me and christofph haven't really talked about it too much. So.

00:38.34

christophknoll

Yeah, we we we got Arnold. No I'm kidding. Yeah.

00:54.49

Paul Garny

Um, you know we've we've we've talked about different aspects of it but we haven't really talked about a lot of the anecdotal stuff that we've experienced and any of the science behind it stuff like that. So we're going to be going over that today and kind of having a conversation about that. Um, you know, maybe presenting some some finds that we've found online. Ah, with different articles and studies and all of that and different ingredients and everything so supplements is very ah controversial topic right now. Um, in the past I don't know a couple of years especially with social media. You know everybody's talking about oh this protein supplements the best or. You know this pre-workout was so amazing or you know this and this and this and this and a lot of it comes on marketing especially when you're going into like a vitamin shop or Gnc or something like that will come down to marketing. Um I mean the first one that comes to mind is like a lot you new lot you knew I will always preach against um, a lot of their ingredients are very. Not even efficacious doses. So you're not really getting anything out of it and it's just marketing entirely to women. So I yeah I guess that you know you can kind of turn down some of the ingredients like you don't need to put so much caffeine and all of that and a lot of women aren't so stem junkies like men are typically. You know I'm one of those stem junkies. So I'm I'm very addicted to caffeine and which is not a good thing to say you don't want to be addicted to caffeine. But um, yeah, it's it's bad. It's you know coffee bang energy drinks and all of that all the time and pre-workout and everything. So.

02:12.13

christophknoll

Yeah I'm bad I'm bad with the 2 Yeah.

02:24.10

Paul Garny

Ah, but a lot of new is is just an example of just good marketing. They know what they're doing. They know who their target audience is and they know exactly how to appeal to them which is ultimately a lot of like I said the supplements in vitamin shop and Gnc and supplement stores that are over the table. Let's say um. But when you're getting into a lot of the really good brands of different supplement. Ah first different supplement companies. Their marketing isn't exactly their top budget item. Let's say so. For instance, 1 brand that I'm always preaching just for overall supplements in general is nutrabio nutrabile is extremely transparent. You know exactly what's in everything they give you and they also have very high quality ingredients. Their pre-workout tastes like shit. But I mean that's gonna happen I mean there's very few pre gouts out there that actually taste good, but um, it's it's also a kind of sign to if you pure out tastes like shit. It's probably gonna be good because they're not putting too much effort into the flavor so are.

03:25.13

christophknoll

That is generally the rule of thumb like if it almost makes you yak when you take it. You know you're going to have a great workout like.

03:33.46

Paul Garny

Yeah, and then when it comes to pure cuts too. 1 thing I wanted to say too that a lot of people don't consider is a good rule of thumb is that the flavor too like we just mentioned and then also the size of the scoop. The scoop is huge. You're going to have a probably really good pomp. Really good focus like it's going to be really good. So for nu bio their main pre-workout has a big fat scoop and shitty flavor. Almost no flavor. It's just the all the powdered ingredients just mixed together. So it's like it just tastes terrible so you know right? off the bat is going to be good stuff because.

03:57.40

christophknoll

You.

04:08.86

Paul Garny

They're not just filling it with a bunch of junkie flavor. You know you go to like Gnc for instance, right back in the day I used to work at Gnc you know I was that guy the sales associate guy um trying to pitch you know the Gnc brain and protein powder which the only good thing in Gnc protein powder is and also talk about that another conversation. But. Um, ah beyond raw is a very good brand. Overall I would say beyond raw is very good for a lot of what they sell especially like their their transparent brand I forget exactly what it's called, but it's it's like designed to look kind of like medicine bottles. But. It's very transparent and it's singular ingredients. The idea is that you buy what you want and you mix it to make your bureau out and it's all unflavored stuff. But the reason I bring them up is because beyond ra lit. They're pureic out is overall pretty solid. They have very good. High quality sources of ingredients but their flavor just kicks you in the ass like it's you take 1 sip and it's like it just punches you. It's so strong and that's my biggest go ahead.

05:08.57

christophknoll

I was I was I was yeah I was just going to say I I took the beyond draw lit for I don't know very pretty recently do is about a month ago I took it and I got the well no I did it twice. The first one was the blue raspberry jolly rancher flavor. Which like you said it just fucking dick slapped you across the face with its flavor and it you know it was. It was a good product but it's so overpowering in my personal opinion and then I tried the sweet and tart one which was just the most disgusting thing I've ever had. It's like 2 flavors competing with each other and it's a you know quality like you said quality product like I got a pretty decent pump during my my workouts with them. But yeah, the the flavor is something that is left to be desired because one of them has great flavor. But it's really like.

06:03.80

Paul Garny

You.

06:04.15

christophknoll

So much and it's out there hitting you and then the other one that I tried was just terrible but it kept it It was right in your face and hitting you too. So it was very prevalent.

06:09.96

Paul Garny

Yeah, like it's I can enjoy the flavor of beyond raulette if it wasn't so damn strong every single time I take it like the blue like one of the main ones that they have it takes like blue raspberry and it's like in theory it tastes good. You know in theory like you're tasting. You're like okay this isn't too bad if you take like a small sip. But if you actually drink it like you're supposed to drink it. It just is so overpowering. Ah so that's my other problem with flavors too is that but that's just pre-workout. Um one brand that is very slept on in my opinion. It's overpriced because it's only sold in Gnc as performance performance is very very good brand of supplements. Overall I haven't tried their protein powders. So I don't know how the flavors are the flavors of their pre-workout is solid but it's just a gnc is going to overprice everything but I'm also used to buying. Supplements wholesale so from from my own experience. It's hard for me to say that anything because to me everything is overpriced because I'm buying everything wholesale so when I go into when I go to buy pre-workout for instance or protein power. Whatever I'm usually paying. Close to half what it sells retail. So like for instance, bucked up right? Bucked up preric out so incredibly overrated. It's they have efficacious doses I guess but they're just so overpriced. So the reason I mention them is because.

07:41.15

Paul Garny

Their prework how it's on the market usually around 50 to $55 give or take at the wholesale store go to. We're looking at I'm looking at like $30 per tub.

07:48.98

christophknoll

I was gonna say I buy that's actually what I take right now bucked up the the american design one on it I forgot what the actual flavor of it is. It's like lemon lemon something. But that's the one that I take right now and I pay thirty Nine Ninety nine

07:59.81

Paul Garny

No.

08:08.87

christophknoll

For a 20 serving tub.

08:10.98

Paul Garny

Yeah, that's $2 a serving that's pretty high cost per serving for instance I just got my my current pre out I've had it before it's pretty solid. Um I had to get it because I was so tired of Shitty Tas And Preworkouts I was on like my third tub with nutra. But so nuuttrabile.

08:12.89

christophknoll

Oh yeah.

08:28.79

Paul Garny

I I usually switch it up every single time I buy a tub but this my third, my neutral bio tub that I just emptied was my third prework out in a row that tasted terrible. So I'm like I just need something that at least tastes like not like absolute shit. So I got flip mode I think it's called flip mode. Um, really good overall supplement. Um, not that they got efficacious doses but not the best sources. So. It's not the best prework out in the world but it tastes damn good. It's grape this the one I got is grape and it tastes just like grape gatorade that gets you can genuinely I could genuinely sit there and sip it which is very. I can say that for very little number of pre-workouts and I can just sit there and sip it. Um, but when you're buying at like Gandc or vitamin shop chances are. The the supplements you get There are also going to be very high quality. Um, so buying at the wholesale store I buy at you're going to see a lot of like the underground stuff. The stuff that's not exactly 100% eagle anymore according to the Fda. Ah so you're going to get here and there as far as quality goes depending on what brand it is. There's some brands that are known for good quality some are known for bad quality. But. When you're shopping at a Gc your vitamin shop. That's 1 thing that I will say that they get right is that the brands that they carry are generally pretty high quality. They're not going to carry any anything that's not high quality when I was when I started working there riseye which is now a huge supplement company and very popular, especially because of Noel diesel. But um.

09:51.72

Paul Garny

Riye just got in there when I was about a month out for me leaving g and c at the time and it was just 2 flavors of protein powder and then they slowly started getting more in and now rises fucking everywhere especially with their preworkouts. They have all those um they have all those ah like. What are they called licensing with different companies like ring pop and like sunny d stuff like that so they're a huge company now and um newel diesel the social media influencer. Great guy I love newel diesel he yeah, he's he's like the only.

10:11.59

christophknoll

Um, and yep.

10:21.47

christophknoll

Ah, he's He's like the only thing on my for you page on my socials.

10:27.46

Paul Garny

Guy on like Instagram reels as far as bodybuilding goes that I'll actually watch because he's so transparent and I love the hell out of it because almost always do I fully agree with everything he says very seldom I'm like like when it comes to like training stuff training is so anecdotal. It's hard to say exactly if I agree with everybody when it comes to training. So. When I see his training videos I'm like yeah okay I get where he's coming from doesn't work for me but I can see where he's coming from but when it comes to like supplements and everything else he's talking about and drugs and all of that like 100 % on his page. Um same with more plates more dates if you guys are listening to this please.

10:59.44

christophknoll

Yep, yeah.

11:03.20

Paul Garny

Listen to more plates more dates. Derek is the best Youtube channel for bodybuilding science. It's I can't stress enough how much I've actually learned from from Derek I feel like when it comes to supplements drugs um everything besides ultimately everything besides training. Most of what I've learned is because of him. So go check him out listen to his videos. He does say a lot of big words it's going to take some time to get used to him. Um, you know there's a meme recently that came out and it was talking about how um Derek uses big worth and he's talking about you know annocetal. Ah, combi or nacetal infused argenine. But the way he was talking about it was like he was using the biggest words possible and he's kind of known for that like just being overly ridiculous with his wordage. But if you can get past that. The more you watch and the more you understand what he's saying and it's really really insightful so please give him a give him a listen and he talks about different you know studies on different supplements and different drugs and all of that I mean he had ah he had a 9 minute I think it was 9 minute video about annadr and. Learned so much in that one video just from listening to him talk about the study because he'll go through these like forty fifty page studies and just talk about the results and what they mean and how to interpret it so it saves you a lot of time and he's very knowledgeable so please check him out. But anyways back to supplements. Um.

12:31.37

christophknoll

Out. Yeah I was I was about to say on a note that you made I you were talking about the wholes place you go to and with the under underground of brands that might not be super legal anymore. But then also how Gnc carries the the you know pretty high quality stuff just you got to work with the price tag.

12:38.48

Paul Garny

Are.

12:51.17

christophknoll

Um, on the average Joe side of things too before you even get to those kind of stores like the Walmart shopping this is where you got to know what is inside of a quality product. You got to know how to read a nutrition label and you need to really.

12:51.34

Paul Garny

Yep.

12:55.68

Paul Garny

Um.

13:04.24

Paul Garny

So.

13:09.49

christophknoll

Take your time when you buy products because I buy from Walmart because it's the easiest thing for me to go to? Um, they're all over the place and I know what I'm looking for like I know what's inside of the products that I need so you have to be so careful because they carry so much garbage there I mean.

13:16.50

Paul Garny

E.

13:24.90

Paul Garny

Yeah.

13:28.67

christophknoll

Like I get I get who they they get their like stuff from and why they market to the certain because they're marketing to people who it's the same same like argument for planet fitness goers like it's it's your baseline entry point to to everything they carry a widespread and. They focus a lot like I've noticed they focus a lot on flavor over um, having actually like quality products for gains and whatnot. Um, so there's a lot of really bad stuff at Walmart that you can find um but there's also like I get all of my.

13:51.30

Paul Garny

Move.

14:07.28

christophknoll

Um, protein from from Walmart I get all of my well not all mine I get some of my supplements from Walmart like if you know what you're looking for. You can get it there so this is not at all to discredit the walmart grin of things but this is us doubling down and you've heard us and.

14:15.67

Paul Garny

Me.

14:24.19

christophknoll

Episodes passed learn how to read nutrition labels.

14:25.30

Paul Garny

Yes, yes, that is key for every supplement is reading nutrition labels and ultimately understanding the bigger picture of what you're buying Walmart has arguably the worst pure work out in existence which is 6 star pure broke out it is known for being.

14:44.62

christophknoll

Same same with the protein.

14:44.65

Paul Garny

Absolutely terrible. Nothing is efficacious in it. Yeah, and there's there's sometimes you could find like good protein like 1 of the best protein supplements out there I preach is damatize especially when it comes to isolate protein their damatized isolate protein is phenomenal taste great. And it just works really really well with the with the body so you'll see that in like grocery stores Walmart stuff like that. So if you see that it's going to be pretty good but Walmart does not so Walmart has such high What's the right word bargaining power I guess. You would say where they essentially force companies to because they're such a giant. They can essentially have companies charge them. Whatever they want when it comes to pricing on products. That's why it's so hard to get into Walmart because whenever you get your product into Walmart your margins at that point are just razor thin. So. Let's say for a supplement right? That's why these these like kind of lowballed like shitty supplements are in there because they can make them for pennies on the dollar and sell them to Walmart for a markup so sixstar whoever is behind sixstar essentially is a genius because the dosages in there have. 5100 thirty five Milligrams of caffeine and a little bit of taurine that's out of all of that. That's really the only ingredients in there that you might actually feel so that's like drinking an energy drink really fast. So people are going to feel the energy from it. But.

16:20.17

Paul Garny

They make it so cheap I feel like the bottle is costs more than the actual powder does. So they're able to mark it up quite a bit for Walmart and Walmart also doesn't want the liability of having ingredients or supplements that actually like make you feel a certain way. So it's rare. To see it but sometimes I'll see like like lit like beyond raw lit in Walmart which is rare considering they used to be yeah so I see it there on occasion I've seen some brands on there an occasion. Um that are actually pretty good, especially beyond raw which is surprising because beyond ra is a Gnc owned brand.

16:42.70

christophknoll

That I get mine there? Yeah so.

16:57.56

Paul Garny

So I'm surprised that they're selling it in Walmart stores. But I also see total war from recon 1 redcon 1 um redcon one is also another brand that in theory I want to support but I can't I just can't support them. Ah.

17:13.26

christophknoll

Because.

17:16.18

Paul Garny

Because of their pyramid scheme marketing tactics talk to anybody who is sponsored by them or affiliated with them and it's it's 100% a pyramid scheme. You start off at like tier 5 or something and the more supplements you sell.

17:18.80

christophknoll

M.

17:34.00

Paul Garny

The higher your tier goes and the more money you make off of each sale and then you get to tier one which is like the highest normal tier and then you go beyond that to what's called an elite athlete and that's when they like to actually start posting you on like their Instagram and stuff so you can sell your way up to elite athlete. But It's such a pyramid scheme like that's that's like cookie cutter pyramid scheme right? there like you have to sell to a certain point to get to the next level and then you can sell to a certain point to get to the next level and it's just so in theory I mean redcom 1 has okay supplements especially their mre. And you lightte is a great supplement with whole foods. But I just can't stand their marketing tactics and then also their owner went to's he's in prison right now because of blackstone labs. But that's that's whole another thing I don't even know 100% about it's something to do with um, something to do with the legal ingredients. With the other owner back in like 2012 or something because the owner of redcon 1 was with blackstone labs and then he split off to create redcon 1 which is more transparent more over the table. You know, according to Fda where blackstone labs has always been that kind of like underground like. Not hundred percent legal kind of stuff. Ah so I think it had to do with something involving that in involving those ingredients so he's in prison right now for that for who knows how long he might even be out at this point I have no idea but he went in like early this year like February March I think.

18:50.26

christophknoll

Yeah.

19:08.65

Paul Garny

When he went to prison and he had a video prepped and released it when he got sentenced so he's like if you're watching this he was like in his conference room and he's like if you're watching this because I am in jail now in prison because of x y and z and he said it's nobody else is involved. It's simply. Something that I did that I regret every single day and he's like finally my dues came to me and now I have to pay my dues and um, he's like so if you're watching this is because we've been in court for about 2 years now or something it was and he's like we've officially lost. So he's like hopefully this video never forgets released bubble blah. But yeah, so redcon 1 it's hard for me to support just because of those marketing tactics. You know they give you like a 20% off discount but their're discounts. That's the other thing too. Ridecon one has such a discount on shit all the time like they're always like. But 1 get 1 free or 50% off or 40% off. It's like how much are you guys fucking up charging everything if you guys can always have a damn sale like that's my question. Yeah, exactly.

20:12.40

christophknoll

Well, that's that's the thing. That's that's marketing to its finest right there because if you can always offer a deal. People are always going to buy it So you're right like how are you producing you know profit margins off of a um. But then that's when you start to question the the quality.

20:28.47

Paul Garny

Exactly I'm glad you said that because that was what I was going to say next was if they're if they're selling it at 40% off not all the time but a lot of the time. So let's say it's a $40 tuber protein 40% off is what 30 or ah, $24 or something something like that. 23 $24 in that ballpark then you got to wonder. Okay, so since they're not selling it for profit at 40 well they are but they're selling at a profit at 24 then how much are they cost in per tub where companies who never have sales are selling it at 40 and they can only ever sell it that much because that's how they make their profit. So then it's like okay. Dollar amount as far as the expenses go and the ingredients and everything I mean quality is in the dollar amount. You know right? there. But so that's 1 thing I question about rightcon one is there is their quality of supplements. Um, and then also speaking of which blessing a woaboo I think just left red con one I believe it was.

21:21.21

christophknoll

What was the words you just said blessing a wo to boot that man pulls it with a name like that you pull.

21:24.89

Paul Garny

Um, is a guy's name blessing a woaboo. He is a yeah, you'll know yeah he he's ah if you look him up, you'll know exactly who he is. You've seen him before he's been very viral on like um like comedy side of fitness. But. He got sponsored by redcon one a while ago and he had some beef with Nick Walker and all of this and he he started off as like a comedy viner ultimately started. She started on vine but he got into now. He's really into bodybuilding and he's pro and everything. But.

21:56.59

christophknoll

Our our R I pvon.

22:01.12

Paul Garny

Yeah I miss fine I miss fine so much. It was so much better than than Tiktok ever was. But yeah I mean it was. It's sad because vine got destroyed by the by. You know they all the creators bit the hand that fed them so they shut it down. But anyways, um, yeah, so he left.

22:03.42

christophknoll

Gold Golden days of social media.

22:19.70

Paul Garny

He didn't get fired or anything like that he left on his own volition. But um, it's yeah so that's my take on red con one so to get more into the scientific side of things. Whole food. Protein powder is very beneficial to the body in a general sense. It's not necessarily designed. For pure workout or postworkout necessarily It's just designed to get your protein supplementation in which the key word in what we're talking about today is supplement. It's an addition to what you're taking you know it's it's you don't need to you shouldn't be taking protein powder as part of your daily diet. You should be taking protein powder because. Your daily diet. So what I mean by that is let's say you can't meet a certain protein intake for grams but you need that a little bit extra That's not solid food. You know you're full. You're force feeding or whatever. That's when the protein powder comes in you drink the protein powder doesn't really feel like a full meal but you're getting a solid amount of protein. For what you're taking in so that's what supplements are for. They're in addition to what you're normally eating I will always preach away from supplements and towards full foods whole foods actual food chicken rice sweet potato oatmeal grits. Whatever it is I will always preach that yeah.

23:31.11

christophknoll

That's yeah, that's what I was about to say because it's like it with supplement hypothetically speaking and again I don't I don't follow this rule but hypothetically speaking you could take absolutely no supplements and if your diet is.

23:34.88

Paul Garny

So.

23:47.40

christophknoll

Where it should be like you can get you can attain the gains that you want to get like naturally like but again hypothetically speaking because I don't follow this but you could absolutely cut out every single supplement and just focus entirely on your cooking like.

24:01.29

Paul Garny

Yeah, yeah, 100%. The only thing I would say that you would benefit from is micronutrients supplementation. So that'd be like vitamins fish oil stuff like that because very very seldom. Can you get all of your micronutrients and what you're eating every single day and your diets can be looking really wonky. If you're getting if you're focuseding on Micronutrients. So That's one thing I would say do not feel bad for supplementing in I mean I take I take Ashhaganda Multivitamins fish oil. Um I'm also taking probiotics um trying to think of anything else right now. And then also supplementation. Yeah I'm I'm not taking creatine or gluing right Now. Um I Just haven't felt like spending the money and also just where I'm at as far as my program goes it just I don't I don't really I wouldn't really necessarily benefit from creatine or glutamine in a sense I could benefit a little bit from creating but not to the extent where like.

24:39.70

christophknoll

Creatine glutamine.

24:58.44

Paul Garny

Would truly notice a difference but as far as micronutrients goes. That's what I'm taking and then also depending on my program Sometimes it changes whether it's a supplement that that supports hormone production or ah, you know something like that that might change depending on where I'm at um, but.

24:58.50

christophknoll

No.

25:17.12

Paul Garny

Yeah, so that's something that you shouldn't feel bad about adding into your diet is just a multivitamin especially when you're in fitness and lifting and all of that you should be focusing very heavily on micronutrients for supplementation, especially preventative micronutrients that will help prolong your overall. Health so it sucks you know, putting out your money and then not really feeling any benefit from it. But you know 20 years from now 30 years from now. Especially for myself, you know, being so hardcore with it and taking peds and everything preventative issues is very very prevalent, especially with your liver. You know because your liver gets destroyed depending on what compound you're on especially oral compounds oral compounds you just you just destroy your liver so you know taking.

26:01.87

christophknoll

Well yeah, so I I was just going to say there's There's two things I wanted to add to that quick little thing for multivitas. Especially one I think we need to somehow destroy the stigma that multivitamins are for older folks who have.

26:09.67

Paul Garny

Yeah.

26:19.72

christophknoll

Breaking down bodies like in like yes in theory a multivitamin for a person who is 60 plus and you know is their body keeps breaking down. Yes, that is absolutely good. But if you start taking it now like Paul and I are both mid 20 s like if you start taking consistent multivitamin usage now you're. Like you said like Paul was saying like you're setting yourself up for a future of longevity. You're not putting yourself into a situation where I mean obviously muscle degrade and bone. Fragmentation like that stuff just happens like there's there's nothing. You can do to avoid it. But you can prolong it and you can provide longevity to your overall fitness by taking care of yourself in a small way with a single multivitamin and yeah, you're right with the financial aspect. It does suck to drop you know x amount of money on a bottle. Body or a bottle of multivitamins and it's not like some other supplement where after a month like for me personally after a month of taking creatine like before I you know I know you say cycle and cycle off for your extensive drug usage i.

27:25.59

Paul Garny

Yeah, it's all a cycle I don't you but say? Yeah, yeah, yeah.

27:28.93

christophknoll

I have cycles for creating. Yeah and um, so when I take um my when I cycle creatine for a month and then I'm off of it for a couple weeks and then I go back on it. I can see those gains like I am able to visibly see those gains whereas like you were saying with the multivitamins you buy that bottle and you're like ah go same routine I'm not going to see anything but you have to trust in the longevity of this that go watch Osmosis Jones you'll know what I'm talking.

27:39.62

Paul Garny

Because.

27:47.15

Paul Garny

Yes.

27:55.77

Paul Garny

Exactly Yeah, it's It's a good. It's a good thing to to mention all of that because yeah, like you're going to have protein you're going to feel the difference creating Glutamine you're going to feel the difference you know, but.

27:59.18

christophknoll

Ah, ah, and.

28:10.80

Paul Garny

Multivitamins you just don't feel anything and that's what deours people from taking them is just like you're just spending the money on something you're not going to feel a difference from but then 20 years from now you can like damn I should have been taking more micronutrients I should have been focusing more on my overall health on top of what I was doing at the time. Um, granted it. You know. When it comes to especially bodybuilding. You know we're only doing this for so long like that's what I keep telling page anybody listening. That's my fiancee we're going to get married this weekend. So um, well yeah, a week from tomorrow a week from tomorrow. Um, so I keep telling her like look this isn't forever.

28:36.91

christophknoll

Next weekend? yeah.

28:48.32

Paul Garny

You know max I probably won't be bodybuilding for any longer than forty years old so you got from 40 until you know, hopefully ah, an old age you know 80 plus hopefully um, so most of your life I won't like most of my life I won't be bodybuilding. So why would I damage most of my life just for this short term gain so you know there's going to be people who are willing to do that. Nick Walker is prime example. Um you know, not caring about mortality, not caring about health issues in the future. For that temporary gain right now so that he can be the best that he can be on stage and then just once he's done. He's done. He was a stop Ronnie Coleman's another good example of that look at Ronnie Coleman now versus Jay Colorer that's why I always preach that you should look up to. And Jay Cutler more than you should Ronnie Coleman because Jay Cutler oh absolutely but but it was also his doing it wasn't something that yeah he was willing to put in the work to become an 8 time. Mr. olympian

29:45.11

christophknoll

Breaks my heart seeing Ronnicolman now. Yeah I mean he is the 8 time champion like.

29:58.42

Paul Garny

But it's not even just that it's not even the effort for the olympia. It was how he was lifting so he was lifting extremely high intensity few reps like like look at his like press videos his squat you know his £800 squat everybody talks about like his deadlift. Yeah.

30:12.30

christophknoll

The ah the the back row one is a big one too that you see all the time because you see like 7 plates that he's thrusting into his chest. Yeah.

30:18.80

Paul Garny

Yeah, tbar row. Oh yeah, yeah, so like his deadlift the way he would deadlift. That's what fucked him up because he had you know so many slipped discs and so many back surgeries. That's what's fucked up his whole body. So he's still lifting in all of that now just to be healthy, but. He'll always need walkers. He'll always be in constant like pain. He's gonna be in constant pain. So it's what what are you willing to do to get there and for me I want to. Want to go pro and I will do whatever it takes to go pro but at the same time if it means that I'm going to shave off 30 years of my life. It's not going to be worth it. I want to be there for my grandkids I want to see hell I want to see my grandkids get married like I want to be that old like at least old enough to be like. You know, eighty plus years old and look back and be like I'm glad that I did what I did so that I can live to this agency my family grew up. So that's what I hope for right? So that's that's you get there. You know you'll get assistance from multivitamins and all of that and there's different. There's different kinds of multivitamins. You know.

31:11.26

christophknoll

And insert the multivitamin. Ah.

31:22.63

Paul Garny

Um I always preach animal pack animal pack and animal as a brand is a very good brand for especially for multivitamins their pre-workout primal is really good I just had that recently it doesn't taste the best but it's very good, efficacious doses and overall high quality but efficacious means doses that actually work. So doses that your body would need to actually see a result from it 1 gram of protein isn't necessarily going to be efficacious, but you take twenty five Grams you're going to feel an efficacious difference. You know beta alanine three point Four grams 3.5 ideally depending on bioavailability. Your efficacious dose is around 3 point 4 3 point Five Grams so that's what I mean by that is that you're actually going to see a difference if you're taking anything less than three point four grams a bit alanine you might as well. Not even take take it at all because you're not going to see any benefits so that's what I mean by efficacious. So um, animal pack overall is a very good ah brand of. Multivitamin species nutrition which is owned by Dave Poummbo that's also a good brand but I will always preach nuttrabio I'm taking nuttrabio multivitamin right now. Very good brand overall their casesing protein tastes fucking phenomenal. I had their strawberry milkshake or strawberry one or whatever for a while and that was so good. So I always preach at your bio. But yeah, so supplements for longevity supplements for bodybuilding supplements for fitness. All of that you know you got to be you got to know what you're looking for and just got to keep.

32:49.88

Paul Garny

In mind your micro micronutrients your macronutrients all of that because like I said supplements at the end of the day is in addition to what you're taking not the solution. So.

33:00.76

christophknoll

Yeah I I bounce back and forth with my multivitamins I I've had to look up the name because I forget what it was but um, vital fusion I'll Ill Ill but I'll stay on for a while just because it's convenient with the gummies. Um. But then I Also ah bounce to nature made because that one I could buy in bulk pretty easily for anyone who's a bj shopper art I mean that's that's the word. That's a way to do it. But um, yeah I I'll bounce between those 2 for my Multivitamins. Um. And then um I think there's a meme that I saw I play a certain video game where it's a survival video game and my character got blood poisoning and homie popped a single multivitamin and cured blood poisoning which I think is you know a super extreme way to look at it. But.

33:52.43

Paul Garny

I Wish that worked that way.

33:55.85

christophknoll

I Know like ah you know I like I'm I'm recently coming off of a um torn ligament in my right elbow. So I wish I could have just said you know what I'm going to pop a single multivitamin and recover from that easy peasy and not go not go through months of.

34:11.42

Paul Garny

I'd be grave.

34:14.55

christophknoll

Physical therapy and all the procedures I've had done on it. But yeah, ah multivitamins are great for that longevity. Um I think another one that I think we should talk about a little bit too that I think is um, you hear it all the time but I don't think. People really know what it is and what like goes into it but fish oil fish oil is something that I heard for a long long time before I ever even thought about it and I didn't even know what I was looking for when I first bought fish oil because think about it you think. Hear you the words fish and oil and you're that you're either looking for something in the produce section or something like as some like actual liquid but it's not. You know you can get in tablets I have soft gel pills that I take for it. Um, but fish oil is um, huge for.

35:08.25

Paul Garny

Um.

35:13.56

christophknoll

For this kind of recovery, not just recovery, but prevention as well because um, muscle inflammation is a big thing when in the lifting world where you you know when you work your muscles to a certain point and you start to See. Um. What we talked about pain between the the burn and the ah like single point pain and when you start to have progressive overall pain throughout a large amount of your muscle. You know that you're inflaming in some way. Um and fish oil is a huge huge way to help.

35:43.23

Paul Garny

Would you.

35:50.48

christophknoll

Not just work against that but prevent that in the long run. So for me personally like I'm a glass case when it comes to injuries like I'll go through probably 2 or 3 major injuries every single year that I have to fight through and ever since I started taking. Fish oil supplements. It might also be the placebo effect and we can. We can talk for probably hours about that. But um, fish oil along with the other stuff I was taking I believe helps me to really prevent these kind of big major injuries that I was dealing With. Um, but yeah I think it's just important for us to really identify what it is and talk about it a little bit just because for someone like me I didn't know what it was and it was hard for me to. Not just find it but justify taking it because I didn't want to do the research myself so we can spend just a little bit of time just talking about what it is really? um.

36:48.34

Paul Garny

Yeah, so it's a good thing that you mentioned that because it's fish oil is actually also very cheap as well. Um, you can get um I think is' nature made I forget what brand's called green tub at Walmart that's what I get. It's okay.

36:54.18

christophknoll

Yep.

36:58.73

christophknoll

Yeah, no, ah nature made's the orange one little orange yellow one.

37:04.70

Paul Garny

Okay, yeah I got the green tub at walmart super cheap for what it is um so ultimately so omega, three s is what's backed by fish oil. So scientifically proven and scienceable. Not proven but scientifically backed omega. 3 s is one of the highest. Scientifically backed supplements. Um on the market currently so it's ultimately you're looking at Epa in d which is extremely hard to pronounce words um eco saine taoic acid um I probably butchered that and then d is daco um.

37:34.87

christophknoll

Um.

37:42.26

Paul Garny

Say hecka noic acid I don't even know how to pronounce those never heard them pronounce just Epa and d um are long chain fatty acids. What's that? Yeah yeah, he'll say that like a second like just withff it off like we know exactly what the hell he's talking about.

37:48.41

christophknoll

We got to get the ah but we got to get the guide that you were talking about from. Um.

37:59.87

Paul Garny

Um, he was like yeah and he'll say the full scientific word for something when he could just be talking about like creatines like bro just say creatine. So um, yeah, so it's long chain poly unsaturated fatty acids is what is really what? um, essentially backed fish oil is something that contains it. Um, another good supplement as well. That contains it is Krill oil Krill oil is a little more specific on the use cases. So you'll see generally um, older individuals getting. You know, recommended to it from doctors krill oil specifically it. Ah, it's a bit more clean than fish oil is. You're also going to see that as higher quality too. So Krill oil I would say could be a good replacement for fish oil if you can afford it but Krill oil is much more expensive than fish oil is and it's also harder to get so Gnc sells it. They sell Krall oil but it's just it's a lot more expensive for for less overall doses than fish oil is so that's why people just lean more fish oil. Um, but another source that you can get it to is just overall fish in your daily diet. One of the main ones is going to be salmon salmon is one of the most common fishes to have. Good omega fatty acids I think it's they have o 3 omega 3 is sixes and nine s as well. So it has all of them. Not necessarily efficacious amount of micronutrients for fish oil or omega fatty acids that is but at least it's one of the supplements you can or 1 of the food you can take or eat.

39:30.00

Paul Garny

Um, cod's another one haddock talaia. You know a lot of white fishes are are good for it too good for good for a little little bit of fat there. But salmon is like the key. 1 tuna is also good. 1 But yeah, so epa d um, you want to get about five hundred Milligrams per day. Um, for general health and then um, depending on your stage in life. You take a little bit more than that. So the baseline is around five hundred Milligrams and you're going to want a little bit more depending on what you're doing. So for instance, if you're in the gym fitness and all that you're probably going to want to take a little bit more than that. So.

40:00.61

christophknoll

I Think the standard Milligram dosage for the pills is right around a thousand Milligrams Actually so yeah, so.

40:08.82

Paul Garny

Yeah, yeah, that's pretty standard. Yeah so I would say thousand is Goingnna be pretty good for for anybody. Um, especially in the gym 500 is just the minimum that you should be taking anything less than that you're not, you're not going to really see anybody if it's benefits from it. But.

40:20.16

christophknoll

Yeah, absolutely yeah.

40:24.28

Paul Garny

Yeah, so omega, 3 s is a very good supplement to have in your diet.. It's not even like so for whenever I get my program for my coach. It's not even something that he says that I he thinks I should be taking is's just something I need to take like it's just something that Iss just Part. Should just become part of your daily diet much like a much like a multivitamin is and let's say you get more than you need. You're just going to pee it out. That's what's most supplements creating glutamine a lot of micronutrients. That's what ends up in your pee. So if you get too much of something. It's okay because you're just going to pee it out. And it's okay to have yellow Pee Guys. You don't need to have clear pee. It's actually a good thing to have yellow Pee. Trust me, it's good thing to have you don't want it orange but you know a little yellow is fine. So yeah, so make sure you stay hydrated First of all just to add to that. But.

41:07.10

christophknoll

Freshness.

41:10.25

christophknoll

Yeah, if you if you start getting different colors goes go see a doctor if.

41:19.62

Paul Garny

Yeah, so if you get too much of any micronutrient. It's okay, it's not going to be the end of the world. You don't want to be wasting your money you know, especially like like I had a friend recently was like oh should I frontload creatine and I'm like that's the stupidest fucking thing anybody ever came up with I'm like that's that's like. I don't even know what to compare that to it's like you're just you five grams is efficacious anything past that you're just you're you're not even you're not even going to use. It's it's like ah I'm trying to think here. It's like should I should I drink a gallon of water or should I drink three gallons of water but you're fine with a gallon like anything more than a gallon. You're not going to need you know? Typically you're not going to need anything more than a gallon. So. It's like it just it doesn't make any sense to frontload. So what I mean by front load is for when you start creating when you start a cycle of creating for instance, especially being off it for a while. So for me I've been on it for like a good couple months probably now. But when you get off it what you do with a front load is you take ten grams per day for a week so that your body supposedly starts to adapt to it and starts consuming it faster so that way on week two you start seeing the benefits already. But it's like dude, you're just wasting five grams every day. There's really no reason to frontload um, creating at all I mean especially if it's your first time having it just go five Grams do just one scoop boop boop boop one scoop every day the key to creatine though. Is you want to take at the same time every day roughly. So for me.

42:54.17

Paul Garny

Whenever I have creatine I Just put it right on my my pre-work out So when I make my prework out creating gluamine. Yeah, it's just the easiest time to easiest time to do it especially because I go to the gym most of the time or around the same time each day. So the only time I don't go at the same time is on the weekends which is just chess day. Usually it ends up being like early afternoon. So.

42:57.28

christophknoll

That's what I was gonna say I take it right with my pre.

43:13.65

Paul Garny

That's what I recommend so creatine since we kind of branched into that real quick so creating. Yeah so creatine is also one of the most scientifically backed supplements out there. So there's 5 Well I would say 6 extremely scientifically backed.

43:16.72

christophknoll

I Was gonna say I was ready to jump in on that too.

43:33.60

Paul Garny

Supplements that you can. You can find people talking about is going to be whey protein exhibit a that's the the most scientifically backed omega 3 s like we just talked about fish oil creatine vitamin d sun basically the sun and caffeine which is obvious and then also glutamine. So. Those are all scientifically backed sports supplements. There's only 3 that's the w protein creatine and glutamine everything else within sports supplements has been shown to have certain benefits but not always so it's not scientifically proven. Um, but the 3 centically proven sports supplements are. Whey protein creatine and glubine so creatine is an amino acid which is the building blocks of protein so creatine when you take it in powder form. You typically get more strength a little bit more muscle size performance. That's what we're mainly getting out of it. There's going to be some. You know side benefits like some more injury prevention stuff. You know you're going to have a little bit better health. Overall you're going to be preventing heart failure in the long-term in skin aging stuff like that. But the real thing that we're talking about today is the muscle benefits from it. So you can get creating from red meats from fish all of that especially steaks stakeeak is very high in creating but to yes we we do naturally produce it. It's just like any other amino acid branch. He amino acids as well which we'll probably get into later on eaas as well. Um, they're all just building pro.

44:52.70

christophknoll

It's also naturally producing in the body. Yeah.

45:05.24

Paul Garny

Building blocks of protein protein is essentially a branch off of amino acids amino acids is the trunk of the tree protein is just a branch off it so you need amino acids to have protein so creatine is an amino acid you get it from steak which very seldom is not. High in stakes. So we're not enough to get an efficacious dose. So. That's why we take it separately. Creatine is also very cheap and 1 thing I want to mention today. Not many people realize is when you're taking a protein supplement. You really want to know how much of each type of protein is in there because a lot of times nowadays. Protein companies will use creatine as a filler to reach a certain gram count for protein instead of getting entirely whey. So let's say they get to like twenty grams with whey they'll throw in five grams of creatine in there and count it. Twenty five grams of protein because technically you can kind of count creatine as a protein because it's an amino acid. And it has calories to it just like protein does but you need to know exactly how much filler creatine they're putting in there because some companies will put too much and we're starting to see that right now it's starting to die down now but we saw creatine spike in in cost give or take like eight or nine months ago earlier this year and you also saw protein powder spike as well and that's because of the creating fillers. So I think this is from my own for my own observations. The companies that had higher creating fillers also had higher prices price spikes when creating went up. So.

46:42.28

Paul Garny

Creaty glutamine stayed about the same but creatine went up and then all of a sudden I'm like holy shit dimatizes now $10 more than it was two weeks ago which is a lot for a small tub that's like we're talking about like almost ¢50 more per serving I'm like this is a shit ton so you need to know how much. Is in each supplement as far as creating goes. But yeah, so creatine you're going to see benefits of muscle strength muscle maintenance when you're cutting. You're going to see benefits of longevity within the gym better stamina and endurance you're going to see from creatine and then on the flipside you got gluing.

47:18.30

christophknoll

It Also I was going to say creatine also contributes to you know part of what we our name hypertrophy like that the increasing of muscle mass like creatine does something. Ah, it's not as prevalent but it still does. Um.

47:19.86

Paul Garny

Yeah.

47:26.55

Paul Garny

Yes.

47:36.25

christophknoll

It increases your your water retention within muscles as well which will lead to muscle growth. Um, that's why the the super cliche meme of of creatine is you see this big like big tubby guy because he's like I take twenty five grams of creine a day began.

47:40.52

Paul Garny

Um, no.

47:56.13

christophknoll

You know, obviously he doesn't retain all that but the meme behind it is that he's retaining so much water from that creatine intake that he just swells up which is a hypothetically what creatine would do if your body could sustain it and hold in that much but like Paul said it can't it'll pee out anything. You don't use but um creatine does.

48:01.88

Paul Garny

Are.

48:09.96

Paul Garny

Um, yeah.

48:15.79

christophknoll

Um, lead to that muscle growth like just the actual physique like the size of the muscle because it's when your body holds onto that water weight that is essentially the swelling is not going to be the permanent muscle but it shows your body where. The muscle growth can continue to happen. So For example, if you could somehow get your creatine to a very specific part of your body which you know you can't unless you I mean I Guess if you inject it but who's injecting creatine exactly.

48:48.39

Paul Garny

You're you're not, You're not going to benefit from injecting creatine that there's no point behind that.

48:52.89

christophknoll

But you know the the point I'm making is that if you could get your creatine in a certain spot of your body that is where the water retention will happen the the light swelling might occur and your body will know that is where the muscle growth should be happening. I mean your but your body will naturally put the creatinee where it needs to go like it'll so widespread it. It'll give you the variety throughout your body which is why you need to have a you know? well-rounded training circuit but um Creine in itself is it. It really helps your body to tell it where.

49:22.35

Paul Garny

Um, ah.

49:29.56

christophknoll

Definition should be happening like for me like I'm like I mentioned earlier I'm on let's see oh boy 1 2 3 going into the fourth week of my current creatine cycle. Um, and I personally have seen. You know, different areas of my body where I see a little bit more of that definition because that is what the the creatine is helping to your body to do it identifies areas where muscle mass could be increase where um, definition could be and then if you talk about cutting as well. It helps to really define those muscles as the rest of your body fat and water level gets cut out. So I think that's a big big part of creatine that that we need to talk or that we needed to mention as well because we Paul ah had that joke about drinking three gallons compared to the one gallon when you drink. Even a gallon of water that is still a lot of water and well I mean not a lot of water in the scope of an entire day. But if you think of looking at a gallon of water it's a lot of water and like looking at it like image wise. Um, and if you intake all that water and if you can maintain x amount of it.

50:30.40

Paul Garny

Um, yeah.

50:41.68

christophknoll

Because of the creatine. You're only going to help further see your gains. Um.

50:46.96

Paul Garny

Depends it depends on how where that water is getting stored because for me for instance I hold onto water within more of my fat than my muscle itself. So when it comes to creatine. You're going to see muscle cellular increase in size. You're not going to necessarily get super dense muscle from creatine. It's just going to help you gain a little bit of strength and getting a little bit of size and muscle and it has been proven enough to work. It's been proven through enough studies to be like yeah this is proven to work this is going to work for pretty much anybody the difference. Between each person is going to vary you know anecdotally every single person's Goingnna be a little bit different with it. So for me creating I felt an amazing difference when I first took it the first time but I think the longer you take it the more desensitized your body becomes to it just like anything else. So you know the more creamyine you take over. Period of time. It's not going to work as good as it used to so that good that goes for really ultimately anything in in life. Ah you know moderation is key when it comes to supplements and you don't want to be taking too much I mean creatine is is one of the supplements. You just need to take an fs case just dose. get on it. Get off it? just like pre-workout is get on it get off it um yeah cycling is a pretty common term I don't want anybody to necessarily associate cycling with steroid cycles. Um, hell I mean not right now but I do a lot of carb cycling especially when i'm.

51:59.16

christophknoll

I Was gonna say cycling is huge. Yeah like.

52:14.77

Paul Garny

When I'm bulking carb cycling would be um, high-carb days on large muscle groups. So like ah back in leg days would be high carbs and then every other day is low carbs. So actually I take that back not Bulking. It's cutting that I do that right now I am doing a Recomp So I'm losing a little bit of fat maintaining muscle for the most part. When I do a cut. Um I Do a lot of carb cycling. So That's another term for you know the high carbs on certain days and the low carbs on other days. It spikes your metabolism so that where the next few leading days. Goes back down like you start digesting more because your metabolism is high. But then once it goes back down you spike it again then you spike it again. So that's carb cycling so that term is also used too so cycling is just a pretty common term as far as doing some sort of program like that. Um, so I don't want necessarily anybody to associate it only with steroids Because. You can have a creatine and glutamine Cycle. You know you can get on it for a couple months and then or for a few months and then you know hop off it. You know.

53:09.40

christophknoll

I was gonna yeah I was I was going to say like I'm natural I don't take any steroids and I'm using the word cycling just as much as Paul isn't that in today's episode like there's it is not correlated directly to steroid usage.

53:28.81

Paul Garny

Yeah, yeah, so I Just want to say that um it's very commonly used within talking about steroids because you're you're on very harsh Cycles. You start one day and then you stop one day. Um, creating Glutamine is not necessarily like That. You're not going to necessarily get harmed if you take your too long I mean there's times where I take creatine glooming for a straight year and just because you know you can buy it in such bulk for so little cost per doicage that you just like I'd have like a full gallon zipllock bag full of the powder and that you know five grands per dose I mean that lasts.

53:57.72

christophknoll

Um.

54:00.40

Paul Garny

Like a damn year. So I just take it forever. But um, yes, a creen. It's going to vary from person to person so it is scientifically proven. Yes, but at the same time. Some people have more benefits than others and that goes for literally everything every single thing every single person is going to be very different in you know. Taking so um, steroids is that's why stairsers is so so dangerous is because every single person is extremely different. Um 1 person on. So for instance I know someone on tirt I'm also on trt right now and should just test off some replacement therapy. Um. So I'm taking just enough to be essentially healthy and normal. But our testosterone levels are drastically different I know guys who take t r t and their testosterone levels are through the damn roof like on the higher end of average I mean not through not enough to be like super physiological like you would. See actual steroid gains. But um, you know it's like you'll have guys on the same thing with completely different results so you need to keep that in mind because some people respond differently to different things. You could be hyper respondder to something while somebody else barely responds to it my case. This is why I started taking peds is because naturally I was very ungifted, very ungifted. Naturally um I store fat in the worst possible place is not really much muscle production and very low testosterone production.

55:29.40

Paul Garny

Um, very happy I didn't have high estrogen production because then I would have had gyno out of puberty which I know some people have had and that sucks. But um, I'm very very blessed to have not gone through that but everybody is different So That's why I got on Peds I mean you get on Peds You can't go back and at the same time. Going to respond differently So um, creatine is no different than that Creating. You're going to feel different than other people will feel some people might hold on to more water like myself. Some people won't hold on to any water um same with Glutamine. We'll also talk about glutamine later And. Glutamine is the same way as another Amino acid you're going to respond differently when you take an extra supplementation of it. Some people like me I see a big benefit from Glutamine I preach honestly for me I focus more on glutamine than I do creatine especially when I'm getting into phases of extreme Cuts. Where I start really leaning out Glutamine is a lifesaver for me because Glutamine is the opposite of creating where instead of helping with multiple.

56:31.85

christophknoll

Real quickly just before we dive into to ah glooming I Just want to say one last thing for creating before we dive into that. Um not to disrupt the flow. But um, you might? ah.

56:37.50

Paul Garny

Yeah, yeah.

56:44.32

christophknoll

You heard Paul mention creatine intake from steak and meat and how big that is so we take it as a supplement to further our our own personal gains if you are attempting the.

56:49.37

Paul Garny

Um.

56:59.45

christophknoll

Heavy weightlifting regime and you work out a lot and you have a vegetarian diet you no longer can take creatine as a supplement you need to take it as a necessity because you are not getting the same amount of ah levels as you would from the meat I I preach heavily against vegetarian diets. But.

57:17.22

Paul Garny

Even.

57:19.31

christophknoll

I Can't you know, stop anybody from doing it. So if you are a listener and you are for some reason vegetarian or even even worse a vegan um take creatine as like a like as religion don't even take it as a supplement anymore. Take it religiously.

57:26.11

Paul Garny

Are you.

57:34.56

Paul Garny

Oh I mean Vegans and vegetarians I'll have to take supplement way more supplements than anybody else does because of the micronutrients that they're lacking especially vegans. You're you're not going to live a healthy lifestyle if you're vegan I Defy you to prove me wrong like.

57:41.91

christophknoll

Yeah.

57:52.74

Paul Garny

Prove me, please prove me wrong like that would be crazy if we could live a vegan lifestyle and still be extremely healthy, but it doesn't happen look at anybody who's vegan. They're extremely skinny because they're not getting the nutrients that they need oh beans have all this protein bla blah blah look at how much how many beans you have to eat. Just versus 1 serving of chicken. It's absurd and people are like oh this has x ex carbs and x protein and if I have all of this like look at one meal a vegan has it's fucking ridiculous how much food they're eating. It's insane. And this because they don't have any they don't have the nutrients within the food to have it so to add on whatrisofph was saying they also need to supplement everything else in um, every single like pretty much every vitamin every micronutrient that they can get their hands on. They got a supplement in It's just not healthy and at the same time you got to eat very protein dense vegetable. Vegetables because you can't you can't just supplement in I mean I guess you can supplement in protein and if you're taking like plant-based protein but plant-based protein is not the best kind of protein I mean you're talking about peas here and like is mostly pea protein and it's like.

58:55.47

christophknoll

Already Yeah already sucks.

59:06.13

Paul Garny

Not typically very good on the digestive system a lot of people don't really react to it. Well so you can technically supplement it in but it's to to take the amount of pea protein that you would need each day like you'd be just. Throwing money down the drain. So I will always preach against Veganism Vegetarian can be good, especially if you're pescatarian I think it's called where you also eat fish and eggs. Yeah fish and eggs and stuff like that. That's pretty good because you can get your protein from other sources because fish is very very sustainable, especially within us fishing markets.

59:28.56

christophknoll

That's the fish one? yeah.

59:39.52

Paul Garny

Very sustainable. So um I can respect that the number one diet I Do respect though as a quick side note is paleo I Very much respect Paleo I think that if I wasn't bodybuilding or when I'm done bodybuilding I think'm gonna focus on a paleo focused diet which is just oh yeah.

59:41.95

christophknoll

Yeah.

59:55.39

christophknoll

And we'll we'll cover diets in another episode too nor.

59:59.11

Paul Garny

Ah, yeah, yeah, yeah, so I respect athemos and you don't need to really supplement too much with paleo you can eat plenty of meat and all of that. But I just wanted to add that in there and so creaty I completely forgot to mention this so there are 2 main types of creatine. Um.

01:00:07.10

christophknoll

No.

01:00:16.68

Paul Garny

So there's going to be creatine monohydrate which is the easily most common. It's the best. Not really the best but it's um, the most commonly used most scientifically backed as far as studies goes, but there's also creating Hcl so creatine hcl is hydrochlorides you got. Creatinemonohydrate and Creatine Hydrochloride Ah Hcl is newer to the market. Um, but it's a more efficient version of monohydrate. So when you talk about water retention and all of that you need to put Creed. You can't just take creatine in like powder and just swallow. It. You need to.

01:00:53.96

christophknoll

Dry scooping creatine. Let's go.

01:00:54.11

Paul Garny

To dissolve within water. Um, also if you dry scoop anything I automatically disrespect you I just I do not like you chances are I do not like you I just. God that shit drives me nuts I hate seeing like Tiktok videos where they drive a scoop pre your cow and I'm like you're the fucking worst like you were awful. Yeah it to be fast. You're bro like it actually physically doesn't hit you faster. That's all in your head bro. You're an idiot is what it is.

01:01:10.86

christophknoll

Yeah I'm putting it into my bloodstream that.

01:01:24.45

Paul Garny

So just want to say that because that shit and it's all du okay, so like summer of last year summer of last year I posted to Instagram and I was like I think it was summer last year because I remember I was going to a different gym at the time and that was summer last year and I posted it I was like if you try to give me advice.

01:01:25.17

christophknoll

Ah.

01:01:43.77

Paul Garny

And you drives goodop pre-workout I automatically assume your advice is wrong because your dry scoop and prework out here and somebody's like what's wrong with Dres Cooper preric out. It hits you faster boom bla blaa I'm like dude you're actually wrong like I'm sorry but like that's just scientifically wrong. Like this is so dumb. Yeah that's their border on at that point and they're like they're like doing it with like c four like these are like this is the type of dudes we're talking about is like their dresscoop and c four and thinking it's like they're like slapping like they're the type of guys that would like slap their arm like they're like about to.

01:02:01.10

christophknoll

Just be a man and just just be a man to do a bump of it come on. Ah.

01:02:10.92

christophknoll

Oh my God ah.

01:02:19.90

christophknoll

Um.

01:02:20.30

Paul Garny

Like inject something but instead they slap their neck like let's do. There's the it's like.

01:02:22.60

christophknoll

Ah, they they tie the elastic around to to cut the muscle. Ah, ah.

01:02:29.13

Paul Garny

Yeah, yeah, same kind of yeah they're the dudes who put like Bucke the nut buckets um buckles on their arms to get better arm pump like yeah I'm restricting blood flow so can't stand that shit it drives me nuts draw scooping anything doesn't work. It's not.

01:02:39.52

christophknoll

Oh.

01:02:46.63

Paul Garny

So there's a reason why on the directions of any powdered supplement. It tells you how much water to put it in is because it it needs to dissolve within water for you to properly digest it creating is no different. You need to dissolve it in water. So the reason I mentioned that is because Hcl is much more soluble. 38 times more soluble actually based off of 1 study that was found to find it at 30 times more soluble than monohydrate so hcl you're going to have faster absorption almost no water retention with it and whichrisof was talking about. What you get from creatine monoh hydrate is water retention that isn't in the design. It's a side effect of it so you don't want to necessarily hold onto tons of water. That's not something you want to hold onto. Um. You do want your muscle fibers and your muscle cells to increase in size but you don't to hold onto water. So that's what hcl helps do is it fights the water retention by being hydrochloride versus monohydrate. So that's ultimately the big differences the problem that I have with hcl at this point is that. Ah, it's hcl is more expensive. You're looking at like about a dollar per dose typically versus like pennies per dos and then you're also looking at the taste of it Hcl the only way I can describe it is a taste like acid. It's fucking awful like it burns drinking it.

01:04:14.40

Paul Garny

Granted I haven't had it in a few years so it could have changed in the past few years supplement supplement industry changes all the time I mean look at pre-workouts now versus ten years ago it's a fucking different market but hcl tastes terrible. So that's my 2 biggest issues with it but overall hcl as a supplement has been found to be more efficient. Versus vialhydrate now getting into glutamine glutamine is also an amino acid that your body produces just like creatine glutamine though is the number one amino acid that your body produces. Naturally, it's the most abundant. So glutamine. You're normally fine with gluamine as as far as you know, just daily life. You don't need that much gluluine. Um, you don't need to supplement it. Especially if you're not in the gym or anything but when you exercise with a very high intensity um much like anybody's focusing on bodybuilding christoph does um glutamine as a supplement. Helps drastically and I will always preach glutamine because the number 1 thing that glutamine helps fight is soreness soreness to me can sometimes be a ah indicator of a good workout but not the only indicator. So sometimes like I'll hit a hard quad day or hard quad- focusedcused like day. My quads are sore so I'm like okay cool I hit them in a different way than they're used to. But you don't it's not a rule of thumb. So glutamine is just going to help with fighting that soreness because yes, sorenesss can feel like you accomplish something.

01:05:43.51

Paul Garny

But you don't need to be sore every damn time you work out. That's not something you're so you're shooting for It's not the like Dorian Yaats talks about being sore of your workout but you don't need to be the science doesn't the science doesn't support. It. So what? the science supports is having an efficient good workout. Where you take especially when it comes to muscle building and hypertrophy you take little you know, short rests between sets and you work efficiently and go to technical failure so soreness sometimes appears depending on how you hit it. So that's what glumate's going to fight is soreness. Um, it's. There's going to be other benefits from it you you know you're going to have overall better recovery, especially when you're sick gluine is really good to take when you're sick. Um, it's going to help with wound healing. So if you have a really bad ah injury or something like that. Ah glutamine will help with that. Ah, inflammatory bowel diseases. So ibds or just overall bowel diseases in general it' going to help fight that as well because glutamine helps protect a lining of your gi tract. So that's going to help there. Um it within your gi tract if you ever hear this term mucosa. That's what glutamine is is mucosa so it's going to help fight that it's going to convert to mucosa within your within your stomach lining but also helps with um you know other sources. It's been found to possibly help with um cancer as well. Um, it's more speculation at this point than really anything proven.

01:07:13.74

Paul Garny

But it's been found to be helpful when added to conventional cancer treatment whether that would be chemotherapy radiation. Whatever it is so it helps with malnourishment not necessarily healing the the cancer or curing it. It's just helping people stay healthy because. Look at anybody under chemo and they're extremely skinny. They're extremely malnourished because you're literally like chemo. Well, that's radiation but Chemo. It's like essentially what you're doing to chemo is you're you're putting so many chemicals in your Body. You're kind of hoping that like Chemo literally kills you so.

01:07:32.73

christophknoll

Put your body yeah into a radiation pit like.

01:07:49.58

Paul Garny

Chemo the goal of chemo is to kill the cancer before it kills you That's what chemo does so when you're doing that your body is getting taxed to shit. You're going to have no energy. You're not going to have. You're really not going to have any energy to stay awake most of the day. So glutamine is going to help people stay stay nourished. So that's what that helps with. But. Glutamine is a great supplement. That's also scientifically backed within the fitness world. So it's going to help with soreness going to help with muscle recovery, um, not going to be so much as water retention. So I always preach glutamine to anybody who's in the gym. Anybody who's outside of it. Don't really need it. But that's 1 thing I preach.

01:08:23.76

christophknoll

Well I was actually I was actually going to speak to the athletic side of things outside of the gym. Um and because for me I'm you know obviously Paul and I are in the gym nearly every day and that's like our thing like we.

01:08:27.77

Paul Garny

Yeah, yeah.

01:08:36.98

Paul Garny

Six days a week

01:08:41.15

christophknoll

All day. Um, but we were in the gym quite often. But for me I still have a lot of athletic Involvement. So Whether it's between different basketball leagues or softball or anything like that and ah. Even though I'm not in my you know so hyper competitive states as I was in high school and college. Um, still put my body through a lot athletically and when you face injuries from different athletic circumstances. Um, it can be. Very complex and very arduous to push through something like that. Um, so I'll share. For example, um I I peruse the Outfield I run an outfield for one of my softball leagues and for me I cover a lot of ground I'm very very like I. Pride myself on being able to cover a lot of ground I Can you know take up a lot of space. Um, but I Also don't have a off button so I run into the wall I run into the fence I do stuff like that and there was a couple seasons back where I ran into a pole of a fence and it caught me on the inner. Of my thigh. So Basically my abductor and just erect me I mean I'm talking almost losing the ability to walk at that point. Um, and of course I will never attribute a single supplement to the recovery aspect I will like that's something that.

01:10:15.41

christophknoll

But again Paul and I will continue to say over and over and over again that it's a supplement. This is not something that is where yeah, we're not preaching this is like you take 1 you dry scoop one one scoop of glutamine and or glutamine and you you recover now. But um, you it's.

01:10:18.99

Paul Garny

And they help. Yeah. Exactly.

01:10:33.14

christophknoll

Certainly that was actually when I first started taking glutamine um because I had been looking at different recovery and different prevention things and are supplements I should say and an an injury like that that easily could have sign lied me for. Nearly a year because anything that affects you on mobility is something that you can get seriously harmed by so you have to take those with extreme caution and this injury could have easily sidelined me for years but um, taking you know a decent. Cycle of glitamine ah I was I was off creatine at this time but I was getting a lot of protein supplements just because of my diet at the time but that injury was shortened considerably by you know. And again we say supplements so physical therapy is a big thing if you guys ever get injured occupational therapy is a joke. Don't do it? Um, but if you do get injured. There are a lot of the supplements that we're talking about that are going to help you in those scenarios. Um, and like i'd. Mention that I'm a glass case of injury. So I can basically any any episode we talk about I can back up my side of things with an injury. So ah, you'll hear me share a lot about that. But when you hop on gluta glutamine and you are taking it consistently.

01:12:06.33

christophknoll

And you are taking care of your body in the respect that you should be you'll notice that you're able to function at an everyday level at just a much more much heightened experience like even if you don't live that active of a lifestyle. Um, whether you. Have a job where you're standing all day or you're you know you don't necessarily hit the gym as hard as Paul and I but you do live a fit lifestyle. This particular supplement is going to help you for your you know engagement you're you're able, you're able to. Stay on task a lot more because you have the energy to do so a lot of the time we lose interest in something just because we lose the energy to do so this it not and this is not like giving you energy because that's calories. That's you get your energy from calories but glutamine helps you stay. On track with that as well. So I just wanted to raise that point.

01:13:03.92

Paul Garny

I yeah, that's one of the focuses of glutamine is is injury recovery. Um, it's it's just talking anecdotally I always preach glutamine because of the recovery aspects of it for soreness. So it goes hand in hand with creatine I think mixing glutamine and creatine at the same time I think are really beneficial because you're gonna get. 1 side of the coin is going to be creating producing muscle helping you gain gain strength and all of that where recovery is going to help with the recovery of what you're doing with creatine hypothetically so it's going to help. You're not, you're not going to be like like there's a whole joke like oh it's like a. But vlog steroids like you see like a big as dog. It's like damn that dog looks like dogs on steroids and you know is that joke but creasing glutaine not to that level. You're going to see you're going to. You should be able to feel some differences but you're not going to be blowing up overate um and you're not going to be like. Totally sore free. You know you can still hit really hard workouts and be sore but gluttaine is definite going to help with the general soreness. Um, so like for me just about every ches day I try to mix up exactly what inclined press I do um today I'll probably do Smith again because that's what I did last week so I'll probably do Smith again this week and the reason I mention that is because almost every chest day I end up a little bit sore but because of glutamine I don't really feel sore but unless I really like tax the muscle again if I'm like doing pushups then it's like okay shit I'm still sore but the general day I don't feel sore. Um, so that's that's what I like from that.

01:14:36.39

Paul Garny

And then also for me I have to I have to hit two arm days a week just to be just have my arms proportionate. So it helps with that in the sense that when you hit arms really hard. It's ah it's very taxing on your tendons, especially your elbow. So your elbows so when you like hit really hard arm day especially biceps and you like. Keep your arm bent for a few minutes and then you'd go to unbend it. It kills because that whole tendon is just inflamed. So for me I do a lot of reading so I'll go lift come home eat chill for about an hour then I go to bed usually so when I'm reading in bed. My arms are bent but then when i. They start to hurt. It's almost like um like you feel like a tendons like or like someones like so like tweaking out in my arm and they have to straighten it out for it to feel better glutamine helps fight that. So um, that's a huge thing for me with glutamine. But it's those that's just one of the main supplements that you know. Is proven out there and I'll always preach that everybody is creating glutamine whey protein I mean that's just a gib and everybody knows wage protein is ah is proven. Um, so and then way people don't realize is a derivativeative of milk so I wanted to mention this because for me I'm not lactose tolerant at all.

01:15:45.30

christophknoll

No.

01:15:51.42

Paul Garny

But whey protein my digestive system doesn't always agree with so digestive enzymes is another supplement you can take that will help fight this. But when you're taking protein powder if especially if you shop at like vitamin shop or Gnc They have very good return policies. So please if you're trying to supplement like a whey protein and your body doesn't agree with it. It doesn't digest right? Just overturn it chances are they'll take it back. Um to have some process of destroying it or whatever but they'll take it back and you get your money back. Um.

01:16:17.59

christophknoll

A lot of those places will even offer samples to like you can take like a couple day samples stuff like that.

01:16:23.24

Paul Garny

Yes there's also pre-botled stuff too which is good if you want to try something that you've never tried before pre-bottled supplements are good but that's why I always preach dimatized to because damatized is the only way isolate that I didn't feel like I got nauseous from and I was taking it forever. So. Always preach dimatize. There's plenty of other brands I've tried I've tried um Bsn is great tasting but didn't agree with me Gnc brand muscle techch um io pure I think I've tried ah try think give's some other brands here redcon 1 my body liked um, mre light but it sat like a rock because it's whole foods. So I always preach that because way way is derivative of milk and if you're lactose intolerant or it's a derivative of cheese. Not milk is derivative of cheese. So if you're not um. Lactose intolerant or if you are lactose intolerant. You're not going to agree with way. But if you aren't lactose intolerant. You still might not agree with certain supplements, especially those that don't put digestive enzymes I want to say damenttize puts digestive enzymes in their protein because it's so heavy on the stomach. That's just any protein. But. Something to consider so whe is a derivative of essentially like milk fermentation and that's where you get cheese cheese is essentially way it's way well no cheese is the opposite of way way is the byproduct of cheese. So when you're creating cheese.

01:17:50.23

christophknoll

I Was gonna say you're you're you're in the dairy family. So you're right on that? yeah.

01:17:56.10

Paul Garny

Yeah, yeah, it's it's all dairy so whey is a derivative of cheese and then from way you're going to get different variations of way way. Isolate is a very fast digesting protein powder um that I would always recommend pre-workout so pre-workout. Or your pros workout way. Isolate is very good because it's so fast digesting then you're also going get the flip side of Caseian or casein. Yeah, so caseian is a flip side of way. It's it's also derivative is it also derivative of way but it's ah it's the flip side of isolate.

01:18:18.22

christophknoll

I was going to say we should. We should mention the the the 2

01:18:32.10

Paul Garny

It's very slow digesting so caseing is good for the general person I think it's not. It's very slept on. There's not many like you're not going to see Casey and all over the place you're going to see more of like a way combination between isolate and Caseian That's yes.

01:18:45.47

christophknoll

I was going to say blended blended ones are a lot more common than straight up Casey and.

01:18:51.19

Paul Garny

Yes, same with isolate. You got to it has to say like isolate on the tub in order for you to know. It's only isolate but caseian and isolate are usually blended for most protein powders and usually it's like like 80% way isolate and then like 20% casian but casian is very beneficial for. The general person because it's slow digesting. So I always recommend if people want if you're just having a you have a general diet and you're just looking for some more protein but you don't want to take in more food like you don't want more chicken or more steak or whatever cacing is good to take like right before bed. Um or like give it like a half hour before bed you'll drink it. You can enjoy it because most casing and tastes are really good just the way it's derived. It tastes very good. So Casey and just enjoy it drink it and then just go to bed and it will digest throughout the night you can even find especially people who have sleep issues. So Melatonin is is a product that hasn't been proven and worked because it's so.

01:19:30.16

christophknoll

A.

01:19:48.83

Paul Garny

Either It works amazing or it doesn't work at all. But if your body responds. Well, it's melatonin. You can even buy protein powders that have casing and melatonin in it that are designed for like time released sleep protein absorption So that was a lot to say right there. But.

01:20:04.71

christophknoll

I.

01:20:06.22

Paul Garny

Um, you take it has melatonin in it and the way the casing also works too is that the casing will slowly digest throughout the night and some brands like performance have different ways of time releasing the protein. So the reason I I like Beforeform is because they have these little beads in their in their supplements. Are time released supplements. So the beads take longer to dissolve within your system and then you start absorbing it so they'll put like these little beads within their protein powders especially casein that will slowly digest over time so that you get time released protein throughout the entire night. So that's what casing is really good for is. More protein supplementation that's slow digesting because casing is extremely slow digesting. That's why I don't recommend caseing for pre-workout or post workout fast digesting shit before and after your workout and if you argue that to me I'll probably just laugh at you like.

01:21:00.52

christophknoll

I also think it's important you mentioned taking Casey in that half hour or directly before bed and there's a reason for that too is because how slow acting it is when your body's at full rest when you're in bed lying down and your body's up full rest. That's your your.

01:21:02.78

Paul Garny

So.

01:21:19.99

christophknoll

Bodies's opportune moment to do all of its regenerative replenive work. So if you take for instance Casey in at the beginning of the day and you are walking around. You're going to work. You're not going to get the same benefits from when if you take it right before bed and you allow your body that time. So.

01:21:20.15

Paul Garny

Man.

01:21:36.83

Paul Garny

Um, yes.

01:21:39.78

christophknoll

That's kind of a distinction I Want to make too like if you're if you're if the only time in your schedule is and there's no way. It's the only time. But if you argue that the only time you're scheduled to take a protein powder is at the beginning of the day take away isolate because that is something that. Will hit your bloodstream immediately. Well not bloods. Ah you it'll hit your ah system immediately and it'll start working if you take that Casey and at the beginning of the day just not going to see the same kind of effects.

01:22:09.30

Paul Garny

Yeah, and typically some people also feel like casing kind of sits like a rock in their stomach. That's another good reason to take it before bed is because by the time it sits like that you're asleep and you're not going to notice it. Um, it's kind of like Mre light. It just kind of sits there. You kind of feel full afterwards. Isolate is not that way. It's It's not very, it's It's very absorption. Absorptive. So It's you're going to digest it really easy and you're not going to feel it in your system. Um so caseing is is very good for that. There's us another thing I was going to out. That's what I was going to Add. So. In the case that you don't want to take protein powder like say Caseian That's when you take something like steak you'd eat steak before bed. That's why yeah you take it, you just blend it and you inject it? Um, yeah, so you you eat steak before bed.

01:22:51.20

christophknoll

No, you don't you don't eat steak. You take steak.

01:23:03.71

Paul Garny

Because something like steak is very slow digesting you can look at like old videos of like J color and he's like oh steak and spaghetti post workout but like bro that shit's going to take like a couple hours to digest and you're also eating like spaghetti's like glue right? It's a glue. It's sticky as hell. It's going to take forever to digest. That's why. Like you put you look at people who eat a lot of italian food. A lot of spaghettis a lot of pastass and stuff chances are they're going to have kind of like a beer belly even if they don't eat or even if they don't drink beer because spaghetti is literally like glue. So I preach against.

01:23:36.10

christophknoll

There's a reason the attempt there's a reason the Italian mob looks big God Godfather They're all big people. Yeah.

01:23:39.64

Paul Garny

Yeah, because ah I mean they're all their food is also fucking amazing italian food is amazing. Yeah they're all chunky but it's I mean bread a lot of breads. A lot of a lot of pasta stuff like that is what they're eating. But yeah so I always preach against that for pre risk preworkout and post workout. You got to have fast digesting foods. That's where the isolate comes in but slow digesting kesing is a good supplement. Um, but also wanted to kind of branch to um, speaking of pre-workout we did touch on it earlier but I want to talk about too is like what to look for when you're looking at a pre-workout because. There's so many brands especially when it comes to marketing that preach. Oh we have like the best focus but blah blah. But if you know what you're looking at you can see what brands really have good ingredients so when we're talking about like efficacious doses. That's really what matters the most. That's why I always preach against something like C4C four ultimate is a good supplement ish but c four regular just you might as well. Not even take you might as well just drink like an energy drink because that's all it is. It's just caffeine but um so pre pre-workout has very has many beneficial properties um depending on the preworkout you buy.

01:24:55.37

Paul Garny

If you want to go stem-free. Non-simulent, no caffeine, nothing like that. Um, you're just Goingnna be focusing on blood flow. You're gonna be focusing on cellular regeneration. So that's that's that route and when you go stim you're going be looking at the regeneration and all of that plus enhance focus enhance energy. All of that. So for me I generally go on the higher side of stem which we're looking at are on three hundred milligrams of caffeine give or take maybe 400 some supplements I've taken like Mr Hyde gets up to like four eighty Milligrams of caffeine ah but when you're looking at caffeine. You want to look at regular cafine. So there's going to be It's going to say caffeine but you also want to look at how much dy caffeine there is in there and if a brand has die caffeine in there chances are it's decent because die caffeine is a slower digesting caffeine much like Casey and is a slow slower digesting protein die caffeine is going to make you feel more energetic throughout your entire workout because it's slower digesting. And then we get into the talk of like beta alanine so beta alanine is that like Butthole itchy face itchy like ah super stimulated feeling that you're going to get so beta alanine.

01:25:59.28

christophknoll

But so huge. So huge.

01:26:03.72

Paul Garny

Yeah, it's beta alanine is like 1 of the key ingredients. You're looking at when it comes to stem pre-workouts so you're not going to see it in in non-stim pre-workouts even though I think it should be in non-stim preworkouts I don't know why it isn't but you're going to get beta alanine from different animal based foods like beef and chicken. Um, but. Beta aenine is one of those ingredients that makes you itchy. So for me, it's a top of my hands. Everybody has different spots that makes it matchchy for me is the top my hands and my face. Um, yeah, so everybody's gonna have a little bit of different spot for itchiness. But we also got to talk about Nas and nasin also gives you that itchiness and if you have a preric out that makes you.

01:26:31.73

christophknoll

Mine's forearms again. My forearms.

01:26:42.25

Paul Garny

Has high nice and you got to really be cautious of that because I didn't realize it at the time but there's been supplements that I've taken that have niacin in it that if you don't have any food beforehand it gives you what's called a Niacin Flush A nice and Flush is extremely uncomfortable. Um, let me look up exactly what Niacin does so nice and Flush is yes, Absolutely absolutely. Yeah, so good thing to mention that it's you should always eat before pre-workout.

01:27:06.28

christophknoll

Well just just a really good point is just eat before you ever take pre-workout. You don't want that on an empty stomach but continue.

01:27:19.23

Paul Garny

Before you take a pre-workkeout and before you workout always eat your body's going to need the nutrients. It's going to need the energy but niaccin is vitamin b three and when you take a large dose of Nisin especially when you're not when you haven't eaten anything you're going to get what's called the niacin flush. It's a side effect. Um, so the niacin causes your small blood vessels and you're just going to dilate so more blood can rush through it doesn't hurt you but it is the weirdest damn feeling in the fucking world like you feel like your head's going to fucking explode like you feel like you have like your face is all red your head's like just full of blood. Like your whole body. It's like your heart's racing because it's pump. It's able to pump so much. It's the craziest feeling so when you're taking a supplement with niacin in it just be careful that you eat something with it so that that way you don't get a nice and flush but niacin. Also yeah, it's like people kind of like.

01:28:03.75

christophknoll

It almost feels like it almost feels like a reverse high.

01:28:12.10

Paul Garny

Compare it to um, they compare it to like like women who've experienced it kind of compare it to like Menopause Um, because when you go through an episode I Forget what they're called I don't know why the hell I'm trying to blank what they're called, but when you're going through that stage of Life. You're going to experience something similar with. Niacin with the niacine flush. It's very uncomfortable. So just be careful that it's like your blood's rushing so fast to you almost like can't even breathe. It feels like you can't even breathe like it's like hard to breathe and like you feel like your whole body's like. Shutting down like whenever I've gotten an ice and flush I feel like I have to go to the bathroom. But then I go to the bathroom nothing happens I'm like what the hell is going on like there's so much going on in my body right now. But so be careful of that So Beta Alanine and Nisin Both give you an itchy kind of feeling so Beta Alanine What that's going to help with. Is. It's going to help with cellular regeneration. Ultimately, it's going to enhance you know Muscular endurance especially with higher intensity exercises um and Carness and Beta Aenine Um also helps kind of with anti-aging So Um Carnessison Beta Alanine is the is the. Carnniison is a precursor to be ah Beta Aenine but carnnaan there is a let me look it up here So Carnaan I think it's also a brand I Want to say um yeah patented Beta Aeny so Carnnian The actual brand has a phenomenal.

01:29:37.84

Paul Garny

Beta aenine. So if you see carnni and beta alanine on the side of a tub that beta alanine is going to feel fucking amazing so beta beta alanine is one of the key ingredients to look for in pureric out efficacious doses sit at around three point four Grams 3.5 ideally but then we get into the conversation that I want to mention today is bioavailability. It's not something that a lot of people talk about but bioavailability means how much you're actually getting from what you're ingesting. So let's say for um carnitine carnitine is ah is one that people ingest the most carnitine is a fat lost supplement that helps with obviously burning fat when you're taking it orally. There's like no bioavailability. So what I mean is like let's say you take 10 n grams of Carnitine. You're really only getting like one gram once it's digested so the bioavailability is very very low. So. That's why when you're taking carnitine talk to bodybuilders who prep for shows and have used carnitine. It's one of the best fat loss supplements when it comes to injecting it if you inject or carnitine even though it's not ah, necessarily illegal. Well okay, injecting it is technically illegal but carnitine in general you can buy it on the market carnitine when you inject it.

01:30:43.84

christophknoll

So.

01:30:53.44

Paul Garny

It's extremely beneficial to fat loss. It's crazy fat loss. Um, so it's really good. But when you take it? Orally, you can get the same benefits as injecting it. But you have to take a shit ton of it. Um, you know we're looking at like half a tub of car toine for bioavailability as injecting. It. So. That's what I mean by bioavailability so beta aenine bioavailability is going to depend on the to depend on the source. That's why I say carnnian is the best kind if you see carness and beta aenine. It's gonna be really good stuff and you're goingnna feel really itchy. You're gonna feel really good. You're gonna be pumped up. You're gonna be motivated. That's what's gonna get you for the workout. So if you see carni and beta aenine. It's gonna be. Good good stuff so something to keep an eye out for so I wanted to at least mention what beta aenine is there's tons of ingredients to look for. Um, if you see less than three point four grams of beta aenine chances all the pre-work out with shit unless they break it down by 2 scoops. Sometimes you'll see like um. Perkhouse. It's like oh one scoop is this much but 2 scoops is this much and that's how they get away with marketing. They're like oh you get 40 scoops out of 1 tub but really efficacious doses is 2 scoops. You know you might as well. Not even take a scoop. So um, wanted to mention that in the argenine as well. Um, argenine is another good supplement to keep to keep an eye on so efficacious for argenina is around six grams depending on bioavailability. So we're looking at usually six grams and that's what that's going to help with that a lot of guys listening to this are going to like is blood flow argenine equals blood flow. It's going to be more pump.

01:32:22.80

Paul Garny

You're to get a bigger pump harsher pump more argenine thans in there the bigger scoop that you're getting in your preric out the more argenine you're probably going to have so argenine is a key one to look at rgen e beta alanine and caffeine as far as stem prayer cuts go is going to be your key 3 things to look at and you're looking at six grams of argenine. 3 hree point four three point five grams of beta alanine and around three hundred milligrams or however, many, you'd like for caffeine that's entirely up to you.

01:32:49.39

christophknoll

I Think it's also important when we talk about pre-workout is to so we've talked about cycling on different supplements and I almost do a cycle on my pre-workouts as Well. Where like right Now. Pre-workout I take just because of my caffeine tolerance and how much caffeine actually takes for me to like function I think cycling your pre-workouts for the effect that you want in the gym. So right now I take my pre-workout to just keep me awake during the gym I'm not looking for an incredible you know. Amount of energy because I just naturally have a lot of Energy. So This is just mentally keeping me awake. That's why I look for like the highest caffeine content that I can within my um career workouts. But then um, when you cycle to a pre-workout where you're trying to there's that meme where. Ah, hey you didn't say hi to me at the gym and it's the dude dancing and is like me being cracked out on pre-workout. Not even known my own name anymore like when you hit that point with a preworkout you're pushing your body and trying to hit such high amount of intensity in your workout. Like within your lifts and I think it's beneficial to do that like I'm not saying not doing that I think it's beneficial to do that. But not, it's not Sustainable. So That's why I think cycling on and off for that is kind of key for that as Well. Um, so I don't know I and the the dry scooping but um, with.

01:34:08.13

Paul Garny

Yeah, yeah, your point.

01:34:18.19

christophknoll

Like right now with my pre-workout. Um, when I go to the gym I know I have a decent amount of energy and again always always always always. We just talked about it but eat so much like even if you're in a cut like eat before you work out and before you take that. Pre-workout because it's going to brutalize your body if you don't like you and mentally aren't going to be in a good state either. But like right now I'm not in a place where I want to I could I mean we talked about the the way I described as spider tingles like as if you have a Spidey sense for like.

01:34:39.00

Paul Garny

Yeah.

01:34:53.34

christophknoll

Um, that kind of feeling on your body. Um Paul talked about having it in his way. You said your palms or your your back your hand top your hand. Yeah yeah, and so I get it in my forearms but then ah in really aggressive ones I feel as if there's.

01:34:59.42

Paul Garny

And top my hands top my hands like the back of them and my face is where I feel it and.

01:35:13.41

christophknoll

Bugs inside of my face trying to clo like trying to claw their way out and that right there is that feeling I will have one of the most intense workouts of my life when I feel that because I'm not feeling anything besides moving that weight and I think it's important to have those. Those you know rotations within your workouts but I don't think doing that over and over again which is why like right now I'm taking this I'm on the ah bucked up right Now. Pre-workout where I'm not getting those those that sensation I'm not getting tingles I'm getting a high caffeine content. Ah, to really push myself through the workout and just keep myself awake because I know what I have to do but um I think I don't know if you've ever done it but cycling your pre-workouts is something that I do So I think it's beneficial for someone, especially.

01:35:57.62

Paul Garny

I Guess yes.

01:36:04.87

christophknoll

This also gives you the opportunity to mix and choose and like try different free workouts if you're if you're like going into. Let's say a Gene C or we have out here a nuttrashop I know you you don't particularly like nutrisshop but we have but.

01:36:16.94

Paul Garny

Yep I Hate your shop.

01:36:21.27

christophknoll

For the for the sake of having a variety. That's what's available in this particular area as well. Um, and so if you go in and you're like I know I want this amount of levels for the different ingredients you can go in and you know you're going to get that kind of tingling you can start to experiment and try different pre-workouts.

01:36:26.31

Paul Garny

Um.

01:36:37.26

Paul Garny

For the most part. Yeah.

01:36:41.15

christophknoll

Which is I know Paul said he doesn't ah doesn't you what you say you try to mix it up every single tub so every single purchase you're mixing it up and choosing a different one? yeah.

01:36:48.76

Paul Garny

Well different brand at least like because you're saying you know you kind of know what you're looking for as far as ingredients but you need to take into account like the quality too Like if you're going to buy a brand that has like you've never heard of before and there's some weird Skeleton skull creature on the front and it's like.

01:36:58.77

christophknoll

Yep camp.

01:37:04.72

christophknoll

Sister.

01:37:07.57

Paul Garny

Unleash The beast and it's like okay that's probably not gonna be the highest quality kind of shit. Um, so you gotta keep that into account too. But I try to mix it up Brand wise each time depending on what I'm going for. Um and that it also gives me some variety too because I don't want to keep taking the same preric out. All the time forever I like to have a little something to look forward to or something to change it Up. So That's why I change it up so often. But how is it that like when you do your prework out cycles. What is it that you do for yours because we have different I'm sure we have different processes. But what's your pre work out cycles look like.

01:37:40.69

christophknoll

Yeah, so I don't even do tub to tub because I I actually have to do a clean of my cabinet I have a bunch of tubs I have like 1 or 2 servings left in it that I just kind of abandoned because I get to I get to well I get to a certain point in my.

01:37:53.25

Paul Garny

Um, yeah I know the feeling.

01:37:58.78

christophknoll

Workout cycles. So for me, um, when I plateau that's a big time for me to change because I know I need to be able to you know, fight through a plateau. So I'll change up right around then um I'll also um when I'm working out and. I just feel like things aren't going anywhere. It doesn't have to be a plateau but if I just feel like shit when I go to the gym I know that's when it's time to change or vice versa if I hit a span of like a month or 2 of just consistently feeling really good in the gym that also is a cue for me to change it up because. I've focus on being uncomfortable like if I make myself uncomfortable in the gym. That's good because that means my body can't fall into its natural habits of you know, poor routine or whatever. So anytime that I catch myself stagnant and in a. You know, singular fashion. That's when I know it's time to change it up. Um, and I also leave myself like almost like prizes for my pre-workouts. So I'm I'm absolutely blanking on the name of it now. But it's one that you got me on probably six seven months ago maybe even longer than that adrenaline or something like that. It's got.

01:39:10.29

Paul Garny

The Adrena Load I Think there's Adrena load the new traffic I think it was yeah.

01:39:12.62

christophknoll

Ah, adrena yeah, yeah, yeah, yeah, yeah, that is my prize pre-workout because that one will give me ting like a tingling fashion like I've never felt like I don't even forget my name I forget like what earth I'm on like that 1 absolutely destroys me which I love because that's like that.

01:39:30.80

Paul Garny

Yeah, dollar That's the early one.

01:39:31.92

christophknoll

Intense workout style and so I save that as a prize and that one I'll do the entire tub because it not only is it you know, expensive but it I get such an experience out of it. So.

01:39:45.64

Paul Garny

Didn't you get that at the um supplement store in lemonster by the mall I was about to mention that they closed down I know the owners and I feel really bad that they shut it down I don't know why they did and probably just not enough sales. But um.

01:39:48.43

christophknoll

It actually that store is actually closed now I'm I meant to.

01:39:59.80

christophknoll

Yeah.

01:40:02.11

Paul Garny

But yeah, that's that's it's sad that that store shut down because they were really the ones that carried all the all the crazy Pre-ric outs in the area. So.

01:40:05.21

christophknoll

Oh yeah, that's where I first found the fruity pebbles flavored dammatize that was the first time I ever got that and now is that's a great one. But.

01:40:13.16

Paul Garny

Yeahp Ah, three pebbles. So good. Yeah, and the the pre cow that he's mentioning is Adre I think it's called Adrena Load Um, it's a new tropic. So what Adrena load is because that's what you were asking for at the time was like something that was crazy for focus.

01:40:26.60

christophknoll

Yeah, and it's it's absurd like I'm telling you like I have had many many out of body experiences in my life like I've I've got a background that is fucked up and this thing sent me to a level that I couldn't even comprehend like I just I.

01:40:27.83

Paul Garny

No sign load. Um.

01:40:45.68

christophknoll

I would walk into the gym make sure I was in front of the dumbbells or whatever I was working and then just I would walk out an hour or two later not even remembering anything else.

01:40:52.49

Paul Garny

So I just realized ad Journal Load is the the energy you drink from turbo The ahimated movie with the snails. That's the Italian Guy's sponsor. So it's not adren Load I got it mixed up. So.

01:41:05.27

christophknoll

Ah.

01:41:09.15

christophknoll

Um, yeah I'm I'm I'm a little snail. No, it's it starts with an a.

01:41:11.27

Paul Garny

Um, I forget oh it's yeah there it is there. It is um so it's by black market labs. It's adrenaline adrenaline. So so it's ah a DRENDotODotLYN adrenaline new tropic. So.

01:41:19.96

christophknoll

That's what it is yeah.

01:41:26.62

christophknoll

Yeah, if you want to feel cracked out of your mind. That's that's the one to go to.

01:41:32.29

Paul Garny

Yes, so that one doesn't have any argenine in it. But it has citroline which is also known for pump. Um, but it's got three point five Milligrams of beta allenine three hundred milligrams of caffeine some taurine it doesn't say how much taurine it is not transparent on that. Um.

01:41:46.15

christophknoll

When it says some it's not. It's probably not good.

01:41:51.16

Paul Garny

Yeah, it's got tyrosine alpha gpc 50% for 6 number the gram so tyrosines ah a gram um, organic lion's man is basically like ah it's it's to me. It's kind of like what bucked up lia f wants to be like it's like especially with the lion's main like that's such a like bucked up thing to have um. Lion's mane is a mushroom that gives you focus so that's in there too. But um, yeah, so for for me the way. So the way that preric out companies or companies that make preric out the way they recommend it is you're supposed to take. Your prework out no less than 24 hours apart um because of the the energy and all of that and what you're supposed to do is that you're supposed to take a month of prework out and then stop for a month then do a month then stop for a month. That's what they say you're supposed to do nobody's doing that shit. Let's be honest, nobody's doing that. It's.

01:42:42.37

christophknoll

No nobody. But.

01:42:46.61

Paul Garny

That's just a liability thing that they say so what I do for my prework out cycles is typically I'll go like 2 or 3 usually I try to do 2 of just like stimmed prework outs. Um, and usually start feeling it where I start get like more headaches throughout the day. From my like especially after my workout like more preric out headaches. Um, that's what I know I need to stop with the stem preworkouts but usually go like 2 or 3 bottles of stem prework outs and then I'll do like a ah bottle of like nonste pump focused pre work out. Um, right now I'm just trying to get through the day with my energy being on the. Side of keto-ish kind of like keto based diet. So. It's really low carb. Um, so like for instance, my post workout meal is seven ounces of chicken and two point four ounces of rice like almost no rice. So just enough to like give me a little bit of energy. But that's why I need to do the focus. And like energy pre-ric outs but typically I'll do 2 to 3 bottles of energy or stmed pre-work outs and then a bottle of non-stim pure work out which will vary. Um there's not many companies that make like a really good non-sim pre work out. But. Kill switch by action sledges decent that one's not bad. Um, but it's also really expensive. You're looking at like $2 to two and a half dollars per scoop which is gnarly as hell. But that's how I cycle my pre-workouts and then I also don't like double scoop anything I don't do anything like that and.

01:44:19.53

Paul Garny

I Think that double scooping can be dangerous depending on what you're taking C four you can double scoop and be fine. You're just going to have like yeah exactly. But when you're taking like a high stamp pre workout. You need to be really careful and pure pre-workouts in generally need to be careful of and you need to know what you're looking at especially because if you're looking at something like.

01:44:23.40

christophknoll

Yeah, because there's nothing in there.

01:44:37.98

Paul Garny

Yeah, esp extreme or I think the current Jack three d or jacked has this supplement called dma so dma a let me look up to acronym I always forget it dma a is um is an ampytamine derivative. So it's dimethyl. Ah, mlm and dimetthyl ah aml lemoninine I don't I kick I care I can't fucking pronounce it so d may a what is called Dma a it's an ampphitamine derivative. So this is what I'm talking about as far as not 100%

01:45:02.46

christophknoll

La but.

01:45:17.49

Paul Garny

Um, legal according to the Fda because dma a is banned according to the Fda because I think somebody died from it or something right? So dma a is a very intense focus ingredient. It's like borderline people people compare it to like borderline outer all is insane. So. But it also hinders your your blood flow. So when you take Dma a you're not taking it. You're not taking that pre-work out for the pump like ep extreme is not something you take for the pump look at the ingredients. There's like nothing for pumping it. It's all focus. So dma a is something you need to be careful about. So if you're looking at something that has dma in it. This is the one time I truly recommend it is I truly recommend going with half a scoop first. Um, typically you can kind of tell how your body's going to react to a pre-workout based off previous pre cuts. You've had so you can take like a full scoop. But. Ah, for dmaa you should really make sure you take just half a scoop first and see how you feel because this is where like you start seeing sounds and hearing colors and shit. So it's it's pretty gnarly sometimes um, you got to be careful of that.

01:46:22.80

christophknoll

That's my experience. Yeah, that's my experience with the the ah adrenaline.

01:46:27.71

Paul Garny

Yeah, and that doesn't even have that doesn't even have um yeah, it doesn't even have Bma in it. So that's just that that's just overall a good pre-workout as far as focus goes the ingredients. But um, yeah, it's just the mah something you got to be careful of.

01:46:29.71

christophknoll

Well yeah I know I know I'm just comparing it.

01:46:45.71

Paul Garny

Overall, but yeah, it's good stuff.

01:46:49.30

christophknoll

I I I'm glad that we pushed it off until this point. But when we talk supplements we talk pre-workouts and we talk um, different things people Drink. We've already been kind of going after C four a little bit but. There's the big one that social media has pushed for a long, Well not a long time but for a little bit now I think we should kind of hit and that's Celsius I know I have my own personal opinions on it. But um I it's It's just so.

01:47:12.70

Paul Garny

My life.

01:47:17.65

Paul Garny

Um, throwing throwing shade at Eric here huh he's going to listen to this.

01:47:22.66

christophknoll

Yeah Hamil if you're listening to this sorry Bud but we're we're coming after you. So I so okay, let me let me start by giving the anecdotal side before I get into the actual science behind it. But ah it is a big hype thing. It's carried by the.

01:47:35.83

Paul Garny

Yeah.

01:47:41.90

Paul Garny

Um.

01:47:42.23

christophknoll

Pf that I go to which is already just setting up for a disaster but um I okay I I need to need to think of how to approach this conversation without just roasting everybody that takes it but um, essentially it's it is an energy drink. But it's it's it's a ah so compare it to if you're taking like you're drinking bang or see the c four can before a ah a workout. It's it's a similar thing and it generally will bounce between two hundred and three hundred milligrams of caffeine. You can get a couple different styles of it. Um, and they also offer their zero sugar options and whatnot. But it's essentially a drink that people take to you know, give them that boost level in the gym and they offer a super wide variety of flavors which is what draws in a lot of people and the flavors are really good.

01:48:35.32

Paul Garny

Um, the test.

01:48:36.35

christophknoll

Which is the 1 thing that I will give them credit for like they have fine tuned a very good ah flavor program. Um, yeah, guy fury would be happy. Um, but the problem is with it is that people don't really know.

01:48:44.30

Paul Garny

Um, profile and.

01:48:56.15

christophknoll

Like people are buying it because they see the the brand name on Tiktok they see the brand carried by some major things. It's got a cool little logo like people are buying it for that people are not buying it for um, what they know is in it. So and again.

01:49:09.46

Paul Garny

A.

01:49:14.53

christophknoll

Totally coming after 1 of our friends but it is what it is um when we when we take a look at celsius um, it's it's tea based so that's if you if you think of if you drink tea like that is the same base which tea is good in itself.

01:49:30.18

Paul Garny

Green tea.

01:49:33.70

christophknoll

Yeah, green tea. So obviously tea tea is a whole big conversation in itself like I drink black tea from time to time when I need a little bit of boost but like um tea is is a very good you know, naturally occurring um drink that you can start to consume. Um, but.

01:49:40.79

Paul Garny

Faith for.

01:49:54.37

christophknoll

Ah sell I'm really trying to figure out how to how to phrase this without um without just grossing it. Yes, that that's that's yeah, it's not horrible. Don't get me wrong like yeah that and that's more or less and we've.

01:49:58.12

Paul Garny

Um, there's better options for energy drinks. There's better options and there's just it's just peeled by hype.

01:50:09.99

christophknoll

Talked about our distaste for social media. So this is more or less what comes out of for me because personally I drank it and didn't feel 1 fucking thing when I drank it. The caffeine didn't hit me. There was nothing inside of it that made me want to lift more. It was literally like a drink that I had.

01:50:16.53

Paul Garny

Um, I mean it just.

01:50:26.57

christophknoll

With my dinner like that's what I would think of it as.

01:50:27.65

Paul Garny

Yeah, it's like for me, it's kind of like why like I drink bangs and like ah you know raises and you know all the ghost energy drinks and all that like all those energy drinks and the natural derivative caffeines aren't very like good. My opinion like I don't drink a bang for the energy I drink for the flavor. You know that's why I get it like on sale like vitamin shop has um, weekend sales where it's how they're snack or drink and they're a dollar so I'll get banged for like a dollar each or like raises for a dollar each ghost for dollar each or Zoas's or whatever So like. Those cans are all natural caffeines and they're not very like they're not very good as far as caffeine goes. Ah so I don't really drink it for the energy and when you drink something like that for energy you have to be very intolerant to caffeine and when you have any sort of tolerance for Caffeine. You're not gonna feel it the the natural caffeine aspect of it and um, yeah, you're you're not gonna feel it. Yeah, it's not gonna phase you but the problem that I have was something like Celsius is that they're not transparent about shit like what are you losing by telling me how much caffeine is in there like you're not.

01:51:25.56

christophknoll

If you're cracked out like Paul and I are with caffeine then you don't even. Ah.

01:51:34.12

christophknoll

Yeah, yeah.

01:51:39.99

Paul Garny

There's not like it's a proprietary blend meta plus proprietary blend like bro. No no one gets a shit like just tell us how much is in there. They're like oh it's two and a milligrams okay then put it on the damn can bro like every other brand raise ghost zoa bang um. C four like every other brand of energy drink has the damn caffeine count fucking monster does red bull does every other brand has a caffeine count on it on there. Why do you have to have private proprietary blends proprietary is just such a dumb thing to have in my opinion on any sort of supplement. In general protein. You know, energy multivitamin. Whatever tell me what the hell is in there like I want to know what the hell I'm taking you should be transparent. You're not giving me the secret formula. You're just telling me what actual nutrients are in there.

01:52:22.90

christophknoll

Yeah.

01:52:32.35

Paul Garny

You know I'm not going to look at oreos and see the nutrients and be like oh and I know exactly how to make oreos now like you just know what you're going to be kind of taking in so that's why they need to be transparent about it. There's no reason for them to be transparent I feel like or Proprie have a proprietary blend. They benefit more from being transparent. So. That's my problem with celsius is that. They don't even have the respect for their consumers to at least tell them what the hell is going in their body. Um, you can buy it like like you pull it up on Amazon and it's like oh it'll say like two hundred ounces of caffeine or sorry milligrams yeah gee is not ounces. Holy shit you die.

01:53:04.31

christophknoll

Millgrams milligrams like to to Jesus Christ two hundred ounces of milligram you you are god at that point you're creating planet.

01:53:09.64

Paul Garny

To actually die. Yeah you transcend being human. That's how you reach the fourth dimension. You just have two hundred ounces of caffeine at once that's the secret ingredient. That's why dma is illegal somebody took too much dma and became an alien that. Control society now. Um, yeah, so as just there's no reason to to have a proprietary blend I feel like that's a big red flag when it comes to any sort of supplement is if they have a very proprietary blend. It's most likely not good shit if they're transparent.

01:53:41.85

christophknoll

Also any any brand that relies on its image rather than its content is is huge because it is terrible because like we I don't see a single commercial like like live Tv commercial for.

01:53:48.23

Paul Garny

Yes, that's a lot. He knew.

01:54:01.50

christophknoll

Any of the stuff I take but I see loads of stuff for Celsius I see all sorts of different things for just these mainstream type supplements that you can take like that's why I hate hype based things and that's more so my problem with it like.

01:54:10.64

Paul Garny

Are are yeah.

01:54:19.12

christophknoll

If you take it because you actually enjoy it god bless you? you're good. But if you're taking it solely because you saw someone cute on Tv drink it like they're getting paid. They don't they they got paid for one stint they don't actually take it like.

01:54:32.70

Paul Garny

Yeah, athletic greens exhibit A everybody's sponsored by athletic greens. But um, yeah I agree a lot of new is the same is the same way.

01:54:35.68

christophknoll

Ah, nobody takes it.

01:54:42.89

Paul Garny

Lani new is just all about marketing and tons of these social influencers social media influencers have butlanni new supplements and talk about oh I take disoma the doolu and I really boost my metabolism with thisis and but I take this organic blah bla bla blava um, because they all these stupid. Okay, that's I'm about to call attentionng. But yeah, so. A lot of you new is just like that. It's just it's all about marketing. It's all about brand image and um, how it's perceived rise I really hope their quality doesn't fall off because they really are starting to gain traction as far as popularity goes I yeah yeah, their rise the rise protein tastes so good. But.

01:55:12.92

christophknoll

And they're high quality like their protein. Especially oh man.

01:55:21.74

Paul Garny

Um, I really hope their quality doesn't fall off over time to to increase profit margins because they have actually quality shit even though they're popular. Um, so I really really hope that that doesn't happen but 1 brand I want everybody listening to check out is nutrabio. Also. Gaspari nutrition. Gas Barri nutrition is also very transparent as well. So um, but yeah transparency is is key to everything in my opinion so got to keep an eye on that. Um, but I mean as far as supplements goes. Everybody's gonna be a little bit different.

01:55:39.93

christophknoll

Are.

01:55:56.86

Paul Garny

Everybody's going to respond a little bit differently but take preventative issue or take preventative supplements take stuff they'll enhance your fitness experience. Glute creatine glutamine protein ah fish oil take that as part of your daily vitamins digestive enzymes if you have issues. Digesting stuff. Be careful taking too much of something be careful taking too little of something at the end of the day you want to find what works for you and stick to it. You know anecdotal data is key I mean word of mouth is everything. How Christopher experiences something versus how I experience something or very different and you know I won't say like I can't take anybody else's experiences 100 % fact until I try it myself. So um, just be careful with what you're trying have proper guidance if you're trying something new. And just have fun with it. Ultimately I mean that's what's exciting about especially stuff like pero cows and protein powders is. It's something going to try. You know, different flavors to try different brands to try but ingredients and what you're trying to get out of it is what's key. So. enjoy the process of finding what works for you and enjoy the process of finding what works for you too like once you find it. It's awesome when it actually does work for you and makes a difference and say way prework outs just have fun experimenting have fun trying something different and anything the day once you're in the gym focus on the gym when you're outside of the gym focus on life and um.

01:57:24.22

Paul Garny

You know, don't spend too much on shit that's overhyped bucked up is one of them. Don't spend too much on something that's overpriced. Um, you know, be self consciousscious of that and be self-conscious of your health and performance in the gym and enjoy. Ultimately.

01:57:37.86

christophknoll

Yeah, and I think Paul is so the point also is that Paul and I have talked this entire episode. We've dropped a whole bunch of brands. We've dropped a whole bunch of products. But again at the end of the day you need to figure out what works for you because you your lifestyle might not be nearly.

01:57:50.43

Paul Garny

Right.

01:57:57.49

christophknoll

On the same level of like intensity that someone else's is and you need to figure out what works for you. The only really thing that I think that works for everybody that we need to plug is those multivitamins because get get your your replenitive and your regenerative. Ah.

01:58:02.29

Paul Garny

The.

01:58:09.60

Paul Garny

Yep.

01:58:14.24

christophknoll

Stuff in place for your longevity later on down the road but everything else figure out if it works for you figure out cycling to please try practice cycling because if you if you think you aren't seeing results from something take it for a month of then stop and notice the lack of what you were. Apparently not noticing like do stuff like that and figure out cycles that work for you. But again, everything comes with a little piece of salt because you are a grain of salt because you have to remember what worked or to find what works for you because like Paul's in the bodybuilding world. His stuff is completely different than mine I'm in the you know fitness world but I'm not in you know the bodybuilding world. So like you what works for me might not work for him vice versa and you just that applies for you as the listener as well. You need to figure out what works for you take what we have said because a lot of us. Lot of what we've been saying is you know anecdotal. It's stuff that we've experienced. That's why we pride ourselves on having experience so much already. So we share these things for you to not take it as gospel but to take it as essentially a supplement. Our.

01:59:23.45

Paul Garny

Right.

01:59:26.40

christophknoll

Our podcast is your is your mental supplement.

01:59:30.13

Paul Garny

Let's hope so let's hope that Ah, people enjoy it in that sense. Um, there are sometimes going to add to. But yeah, so next weekend we got a little surprise coming for you guys. This can be a little different coming up next weekend. Um, so stay tuned for that. And then also I was going to add something to what you just said I am drawing a blank now as gonna be sick. Yes, just ah yeah, know we'll we'll.

01:59:50.22

christophknoll

Q Q the Jeopardy music dund and and and.

01:59:59.77

Paul Garny

You know on future episodes. We may dive into more specifics on different supplements and all that today was just a general idea of everything and um, you know, just found what works for you and have fun guys and stay safe out there.

02:00:11.42

christophknoll

Yeah, absolutely so with that enjoy your day good morning, Good afternoon, Good evening good night whenever the hell you're listening to it I got to throw on my dorky little thing but it's ah yeah, just find what you love and keep working with it and with that.

02:00:25.80

Paul Garny

All right, see you guys.

02:00:28.57

christophknoll

But everybody.


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