Essential Base Supplements: Creatine and Magnesium

So vitamins can be very helpful. And it drives me nuts when people go, oh, vitamins don't work. Some of us don't work. People who say that I can tell you have no idea what the fuck they're talking about. But people also need to be careful because vitamins aren't benign. Like just because they're sold at a pharmacy over the counter doesn't mean that they don't have consequences if you don't know what you're doing. So that's why like base supplementation for me, a multivitamin, multimineral, high quality one. One is designed to be taken day in and day out for long periods of time. Creatine, if people aren't taking creatine, something's wrong with them. There's so many benefits to creatine. Everybody should take creatine. and then you know fish oil a little bit of fish oil maybe like four or five six grams a day if you don't eat eat a lot of fish like i don't um you look at possibly a little extra hmm yeah a certain magnesium i would say most people probably bare minimum four or five hundred milligrams a day let's say if you're training really hard probably more like 750 to a thousand milligrams a day it's probably a good point if you're that is a load of magnesium guys because stress depletes it. 100%. Like 500, over 500 process in the body. So when you're consider, when you're dieting, stress goes up because you, again, dieting, uh, and training is a catabolic process. So when you're training, uh, catabolic process means you're taking big things and breaking them down into smaller things. So you're taking, um, fuel stores and you're utilizing stress hormones to break those things down and then move them around your body. So every time you break stuff down and you're making more energy, that's highly magnesium dependent. So the harder you train, the more hours you train, the more magnesium you're going to, you're going to need because you can't make, you can't recycle energy without magnesium and you can't make, you can't make that energy, um, of bioavailable without magnesium and your muscles can't relax without magnesium. Magnesium is a calcium channel blocker. So when you go and you lift weights And then you stop, magnesium is what causes the muscles to start to relax. So there's a lot of things that people need that they're not getting because we don't eat enough magnesium-containing foods anymore. This is why a healthy body is a responsive body. And if you aren't eating a high-quality diet or actually checking to see if you have any deficiencies you are stalling your fat loss and you are like you hindering muscle building as well They are all processes in the body that have to do with metabolism