Lifting Nerds
Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches.
Lifting Nerds
S3E10: Navigating Recovery and Supplements in Bodybuilding
We explore post-competition recovery, supplement efficacy, and navigating the often confusing world of sports nutrition while debunking common misconceptions.
• Gaining 6 pounds after a bodybuilding show can be normal with increased sodium, travel inflammation, and slight diet adjustments
• Creatine remains one of the most evidence-based supplements with benefits beyond muscle building
• Pre-workout supplements can cause anxiety in some individuals while caffeine from coffee may be better tolerated
• Tainted supplements pose a significant risk for competitive natural bodybuilders
• Third-party tested supplements like those from Legion, Revolution Nutrition, and even Walmart brands tend to be safer choices
• Supplementation should only come after mastering nutrition, training, sleep, and stress management fundamentals
• Current WNBF Canada competition schedule includes upcoming shows in Edmonton, Ontario, Saskatchewan and Calgary
If you're looking to compete in the fall WNBF Canada shows, now is the perfect time to start preparation. Reach out to us if this is your first competition – we'd love to help guide you through the process.
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@_adrianma
@brandonemslie
Anyway, I saw you on the road. Were you at Kelowna again, or were you somewhere else?
Speaker 2:Yeah, we drove to Kelowna for Emma's graduation so like she was doing schooling online, like in Edmonton, but for the college that was in Kelowna, so we had to just go back for her graduation, even though she graduated like last September.
Speaker 1:Yeah, I did see it on the story, so congratulations. Um what did she graduate in?
Speaker 2:it was a business administration, uh, management, or something, course, okay. Yeah, I can't remember the exact name, but yeah, that's fine, okay well now, now I mean she's good, she's done that.
Speaker 1:It's a big week for her. She got a pro card and then now she graduates. Everything is just coming all together for you guys.
Speaker 2:Yeah, yeah, no, it's been good. Yeah, it's been definitely a good couple of months, for sure, man, yeah.
Speaker 1:It is of months, for sure, man. Yeah, it is, uh, but yeah, so let's uh probably just dig a little bit on what we should talk about today. Let's just start off with um man, you, you're looking a little bit more full, yeah yeah, like, um, I'm up, I think like six pounds, maybe just over six pounds.
Speaker 2:Then my stage weight, like when I was out there, like we were at a stanky her aunt's place, so the food accuracy was probably not super accurate, but we did our best and yeah, no, it's definitely definitely a little bit heavier than I was kind of wanting to push the weight, but it'll probably come back down after I think I'm probably a little inflamed and stuff from the travel and all that kind of stuff too did you work out?
Speaker 2:yeah, oh yeah yeah, worked out the whole time still weighed the food and everything. Uh, just they're, they're making homemade meals so we're trying to like, weigh and kind of guesstimate the food that we are having. So had some do you know what? Those from Dairy Queen, like the peanut buster parfaits? Yeah. Like the ice cream things, yeah, had one of those when we were down there. Still like fitted in for the most part, but yeah, no, it's macros were definitely not as close as I would have liked.
Speaker 1:But what are your macros now? Like just going back to your recovery diet or what's what's happening.
Speaker 2:Yeah, so I'm pretty much just above like maintenance right now. Like that's pretty much what I think I was pretty aiming for, like 3,200 right now. Okay, I think my maintenance is probably around like 3000 or so um with like that's the thing. When I was tracking out there I was pretty much hitting around 3200 for most of it um, but I did. I do think there was quite a bit of error involved in some of the tracking, so it probably wasn't quite. 32 is probably like 35 or 3,600 on some of those days. But yeah, not too bad.
Speaker 1:Okay, well, that's good, but you've been living in Kelowna for like ever, and then now you're going back to Kelowna, and then is there anything exciting left for you to try there In terms of like food yeah, it's like food or even places to go.
Speaker 2:Yeah Well, we went to like the beach and stuff, so like it was nice to that kind of. That's one thing I missed about like not being in Kelowna, it's just having access to the beach and just like the beach vibe.
Speaker 1:Oh yeah, there's no beach, it's all mountain where you're right now. Right.
Speaker 2:Well with Edmonton, it's all flat right. So well with edmonton, it's all flat right, so like. There's not really like.
Speaker 1:There's like ponds here and there, but not really like swimming, like uh, there's no lakes right, are there any lakes in edmonton?
Speaker 2:um no, you would have to go, I think, an hour or so outside of edmonton to get to the lakes.
Speaker 1:Oh shit oh shit, so um have you accessed to those lakes previously?
Speaker 2:no, we're thinking about checking out um some this summer. I know her aunt's actually going to come up and she's. I think it's christina lake or something I don't can't remember the exact like name, but uh, yeah, we'll probably go visit them or when they're camping and stuff, and chill out there.
Speaker 1:Nice that's that's cool, that's cool, uh. But yeah, it is definitely uh summertime and it's definitely uh camping season for a lot, and bc is uh it's. It's a better. In colonna, in vancouver, it's insane. Once june hits, the roads are insane. All the bikers come out and, man, they're just asking for them, for us to like run them over. Oh, my god, it's, it's such a pain. Um, it is what it is. It's just the. It is just a smaller uh denser city right now. But going back, you're, yeah, you, I just wanted to go back, pull way back where you said it's, it's almost been a month now after the show and you're like six pounds up.
Speaker 1:I would say that to be yeah, pretty, yeah, pretty reasonable. I would say it's not like a big weight spike. Body composition wise. I don't think there is there like too much difference, or you're just even more full now, like I'm definitely a lot fuller.
Speaker 2:I do notice, like my I still faint glute striations. But I do notice my midsection is a decent amount softer, like I can still see my obliques. It's just it's almost like the bottom couple lines and my obliques are kind of faded a bit more. Yeah, my abs don't quite have that same kind of pop. I do think a lot of the weight that I probably gained during this trip is a lot of water retention just from the amount of sodium I was having before to like when I was up there, like I was probably like having seven grams of sodium per day on average.
Speaker 2:So like I think there's probably a decent amount of that. I'm expecting probably the weight to drop off a couple pounds within this week just from that like extra sodium, extra water retention and stuff like that. But like that's the thing, like this recovery period like my hunger hasn't been too bad.
Speaker 2:It was a little bit wonky out there, just because the meal timing was not as typical as it usually is and I was trying to save more calories for dinner, so like that, appetite came up a little bit more for that. But um, when I'm in a normal eating structure and environment, like, my appetite is actually quite fine, like yeah, I want to eat a little bit more, but it's nothing like to the extreme. Um, nothing compared to like last previous preps. So, yeah, so it's been good from that perspective, for sure.
Speaker 1:Now you say that you're pretty much a little bit more watered up from. I guess there's a factor in there. Where we're traveling you're sitting, driving, and even when we're just hopping on a plane for like an hour, the body does tend to hold a little bit more water, and for the first couple of hours or even for the day, and I think that's. That's just some of the things from traveling. Um, but are you still taking the same sort of supplements that you've been taking all along, or have you been like additional supplements that you're taking?
Speaker 2:no, like I've been, uh, pretty much just taking, like I think, like half dose of multivitamin I'm creatine is one like. Even during this prep I've been experimenting with higher doses of creatine just because of the potential cognitive benefit of it. So, instead of like the typical five grams per day I've been having around like 10, maybe just over 10 grams of protein per day which I'm sure probably adds a little bit more water as well but I was doing that throughout the whole whole prep and everything like that.
Speaker 2:So but other than that no like getting a typical like fish oil and vitamin d, pretty Pretty much just the basics. I haven't really added anything extra.
Speaker 1:Oh, that's interesting how you brought that up. So you said there's the basic creatine, not creatine the basic supplements. So you said fish oil creatine. What else do you take?
Speaker 2:Well, I'll like the protein powder if you classify that as a supplement. Yeah, let's count that in. Yeah, yeah, yeah, I take that, um, let's see. So I was taking ashwagandha for a little bit too. I know there was some potential um benefits of even gaining muscle from it, but I kind of just forgot to keep taking it and stuff. So yeah, so I ran out of that and yeah, so but those are yeah, creatine, protein powder, vitamin D, fish oils.
Speaker 2:I know some people take like magnesium before bed. I haven't actually really done that. What else have I been to? I think that's pretty much.
Speaker 2:Sorry, what were you saying? Caffeine perhaps? Oh yeah, caffeine, but that's pretty much only coming from coffee. I found in the past, with pre-workouts and stuff, I was just getting some pretty gnarly like anxiety after taking like high doses of it. I'm sure if I actually took like half scoop or like the one regular, like 150 milligrams of caffeine before the workout, that's probably fine, um.
Speaker 2:But yeah, ever since I had that one instance um last prep, um back in like 2023, where I was having, I had quite a large dose of caffeine pretty much the day after I was just recovering from a pretty gnarly sickness and I went to the gym and when I came back from that my heart rate was just like staying above like I think it was 120 or something for like an hour after and I was like I was getting tightness in my chest and I think that psychologically just kind of made me a little bit more scared to take like pre-workout again. So I've been just kind of taking caffeine and stuff like that, but I think it was more of a anxiety or panic attack rather than the actual caffeine itself.
Speaker 1:But yeah, so protein powder I would probably consider it that to be part of a pretty good supplement. What we consider, uh, I think the most evidence-based ones are just protein, whey and creatine. Officials, um, yes and no, uh, for my, for my personal opinion, I mean if, if our, for my personal opinion, I mean if our entire diet does include a certain amount of fish in it, then I'm not sure if fish oil is relevant at that point. Vitamin D I guess it does depend on the season. If we're living in a more tropical environment, then vitamin D is plentiful, but where are then? I mean, we're half of the year, it's like we have nothing, so that that is, I guess, relevant to where we're potentially staying. But, yeah, I think the most, the most talked about ones are protein powder and, uh, creatine monohydrate.
Speaker 1:Caffeine I, I would agree with you there. I'm not a big pre-workout fan, um, and I see all these pre-workouts. We have crazy amounts of caffeine. Let's not talk about them in the in the in, in the canada ones, the canada ones. We have regulations that a scoop, even for a can of Monster or a can of energy drink, they can exceed 150 megs of caffeine in it. However, in the US. I do not think there is a cap. There's a guy that I knew. He went to the US, came back with a box of Monsters that's only available in the us and it reads that has like 200 something grams of caffeine in there and he gave me one fun story.
Speaker 1:Um, I exactly experienced exactly what you just said. Like after taking it, I had it, I gave I gave it like a good 30, 15, 30 minutes rest and it started kicking in. It did not feel good. The crash was so hard. Uh, my hands were shaking, and that was on top of all the coffee that I've actually had throughout the day. So that was not a good experience. Um, so probably just begs me to ask if the amount of dosage of caffeine I know it could be addictive at times um, but why do people still take it, like before they work out? If it's, if it shows there's a there's so many flaws in them?
Speaker 2:Well, there definitely is an improvement in performance, like I think it's been studied quite well that if you do have even a quite I think a quite high dose is actually better than a moderate dose of caffeine before training in terms of performance.
Speaker 2:I know it's just from individual to individual, like the anxiety response after is going to be different I know some people can drink a shit ton of coffee all day or have pre-workout and like, feel like they're not anxious at all. I don't know if they're just in this constant state where they're just so used to it that they just don't notice it because they their tolerance is so high and they're just so used to that state. But I know, for me, yeah, if I start having a lot of caffeine, it's usually when I initially have the caffeine. I feel really good. I feel like the first hour or so with like a high dose of caffeine, like things are good, gym's good, but yeah, it's on. That calm down is where I tend to find like, okay, I'm getting more anxious. Um, I just, yeah, like my anxiety just starts ramping up more and more and more and then I just found productivity after that period was not great. So I was just like, yeah, no, it's, it's definitely not, not for me, especially the high doses.
Speaker 2:I did actually have quite a bit of coffee this past week, though, but I do find coffee doesn't seem to impact me quite as bad as most pre-workouts. I know there's stuff in pre-workouts that have like more of a calming effect or like I can't remember the specific ingredient in there that's supposed to bring down anxiety and help you focus and all that kind of stuff to counteract the high doses of caffeine. But uh, yeah, I would have to look into that more to name the actual ingredient that's cool, man.
Speaker 1:I mean, um, we'll probably just yeah, we'll look into that afterwards. I'm actually interested. So would you agree that a certain amount of caffeine does dehydrate you? Because it does. It does dehydrate our body when we drink coffee and the ratio was one cup of coffee for one cup of coffee to one cup of water. That's, that was the ratio to balance the the body out for dehydration. So if, if caffeine can dehydrate the body, especially coffee I can't say the same about pre-workout and if we're training in hypertrophy, we take caffeine, it dehydrates the body and it will suck away from the muscles, assumingly I I don't think, I think when I I believe this is a log when I saw it, but I believe there was a study showing that, like, coffee will still hydrate you more than dehydrate you all right, so though there is like a diuretic effect of it.
Speaker 2:It's not so significant that, like, if you have a cup of coffee, you're going to be more dehydrated after it. Like you'll still be more hydrated from a cup of coffee rather than not having it. If, if you were to take um, like caffeine pills I know, which I know some people do and you don't have any water with them, I think that could probably lead to maybe a little bit dehydration. But uh, yeah, I don't think. Like I think you're pretty fine for not dehydrating yourself like just from like having coffee um, but yeah, if you're having the pills, I think that could be a different story and would you, would you say the?
Speaker 1:if you're taking caffeine pills I don't know how people swallow pills without water, I couldn't do it. So if you, if that dehydrates you, and then you go to the gym, like how would you prevent that from, I don't know, like spasms and stuff like that?
Speaker 2:oh yeah, you'd probably get like a little bit crappy. So you just want to make sure you're still continuing to drink water and like maybe a little bit electrolytes and stuff like that yeah, so then the caffeine is just there to really it's. It's not brain food, but it's just there for your brain yeah, yeah, to get you a little bit more wired and bring the heart rate up, put you in that sympathetic nervous system, that fight or flight mode okay, okay.
Speaker 1:Then what kind of sport would benefit from these?
Speaker 2:from caffeine I think, well like, because, like bodybuilders like you do get a benefit from it, like you do get a slight increase in performance and stuff like that, um for like running, uh any like soccer, like kind of uh sport that's going to have you doing sprinting and stuff like that, I think it would probably benefit you there too. I would have to look into it more, as I've I haven't really looked into this too much like recently. I know, back in like university days like we would talk about all the different sports and uh supplements that could be like potentially good for those sports. But I think it would probably benefit most sports, as long as, again, you can tolerate it well and like it doesn't create crazy anxiety or you don't have any like heart or anything issues yeah, yeah.
Speaker 1:So I guess there there is a big discussion for who needs or who does not need caffeine. Maybe we're just kind of digging a rabbit hole into caffeine, but maybe we'll just go back up a little bit. And there's so much news on social media and uh articles saying there's a benefit to uh intaking certain types of supplements, since we can't get it from the foods that we're intaking. Now there's a ton of study on creatine how is it beneficial and how it boosts performance recovery, blah, blah, blah, blah, yada, yada. Um. So, since there's so many benefits to supplements, are there any particular people, um lifestyle that does not require supplements?
Speaker 2:um, I would say, like, if you're somebody that's just a lifestyle person that just wants to be healthy, like you don't. Like. If you have a well-balanced diet, if, like you mentioned, with like fish oils, like is, if you're having fish in your diet, um, if you're getting like a protein source in each meal that you're having, you may not need protein powder, you may not need like fish oils.
Speaker 1:Um, if you're out in the sun or if you're getting like milk or some product that's fortified in vitamin d?
Speaker 2:um, you don't really need to supplement with it. Um, like, so it just depends on your lifestyle. Like, if you are trying to be like elite at something, if you're trying to be the best you can possibly be at a sport, yeah, probably covering your basics is definitely going to be a good thing for slightly benefiting your performance. But if you're somebody that's just like, oh, I just want to get leaner for the summer, I want to get that beach body, like, probably don't necessarily need to have creatine. You don't need to have protein powder as long as you're still hitting your target protein, as long as you're getting still a well-balanced diet, plenty of fruits and vegetables, whole grains and all that good stuff.
Speaker 2:And that's what's going to cover the main thing. Same with sleep, same with stress management. What's going to cover the main thing? Same with sleep, um, same with same with stress management management. Those things are going to be so much more important, um, to get in check before you start diving in all these supplements and spending hundreds of dollars uh per month on it if you don't have those things in order I agree.
Speaker 1:I think you make a really good point there. Saying, uh, over supplementation can be just a waste of money, um, like, if, yeah, I do, I do believe we probably have to reassess. On some individuals, I do have a client who who's been taking multivitamins creatine, magnesium, fish oil I think everything we said and something more. I just don't remember all that he gave me. Like he was talking to me and he was giving me the whole damn list, but he's been taking it for many, many years and I didn't have the heart to tell him to take it away. I didn't see a downfall for him, you know, especially his lifestyle isn't particularly healthy. So I did believe that in this specific case that not over supplementation, but he has a good list of supplements that could balance his lifestyle and his well-being at the same time. But in all in all, are there any clients that you worked with that has a specific scenario where they're taking a lot of supplementation?
Speaker 2:yeah, like I've definitely had clients come to me that they've have this like crazy long list of supplements that they're taking and like I'll have a look at it and like if there's certain ones in there where I know like there's no research on them that's going to support them to have a positive impact, I usually like talk to them about it.
Speaker 2:Like some people, when they're taking supplements, they get very like oh no, I need this. And sometimes it can have a placebo effect. So if you take it out and they think, oh, this is going to be so bad, you get like no stable of them. So that like, so the no stable effects nocebo effects is if you believe that if you don't do, if you take a supplement that you believe is really bad, you can actually have negative effects from it. Or if you take a supplement that you think is actually going to benefit you a lot but there's actually no scientific, the supplement actually doesn't do anything, it's just a placebo. It can still benefit you. So there's in those kind of cases where somebody's really like, oh no, I need to take this.
Speaker 2:I was like okay, whatever, you continue taking as long as I know it's not harmful, but uh, yeah, for the most case, I'm like, yeah, like you could save some money if you want it, just by not taking that.
Speaker 2:Another big one, too, is just like tainted supplements. Like, especially with competing in the wmbf, you, you want to be careful that like and make sure that your supplements are third-party tested, that um, they have actual lab results from them and so there's nothing that's like in there that should be in there, because I know I think eric helms they did on the iron uh culture podcast they talked about tainted supplements in one of their uh episodes and there's actually quite a high rate of like tainted supplements, especially if you're getting them from not the best resources. Like I know a lot of people will go on social media and they'll try to find all these websites that are super highly discounted and like, none of the shit's like third party tested. I'm like man, like I wouldn't risk it. Like, especially if you're competing, like there could be, there could be shit in there. Like I think, even with like ashwagandha I think they were saying that there was actually some like depression drugs put into like some ashwagandha capsules and same with like some of the.
Speaker 2:I can't remember what stuff it was, but there was like testosterone or like there was some like band shit that was put into some of these supplements that should not have had it. So and like that's why, oh, it's like working so well. It's like, well, of course it's working so well, this band shit in there. So, yeah, you just want to make sure, like if you're getting something. Most supplements, especially in canada, are pretty good. Like most of the stuff in there is usually third-party tested.
Speaker 1:But yeah, you just want to be careful yeah, we do have a fairly strict regulation in canada here and even freaking osempic here technically it's is it wait, I remember osempic in here in canada is not a bad substance, but it is. I think there's a regulation where you can't sell it to be honest, I I have no idea.
Speaker 2:I I'm sure it's probably something like that. You probably need like a doctor's note or something like that.
Speaker 1:Yeah, something like that. So it's. There's a whole bunch of stupid regulations, um, based on osempic. Uh, even the studies have shown osempic is neither steroid or supplement, but I think it leads towards the more supplement side. That's why it was a big topic I think it was uh, six months ago where and there was just there's a whole bunch of uh, there's a big, great push on osempic, uh, helping uh, overweight individuals who's trying to lose weight in those short amounts of time, and there has been a handful of them who have pretty good success stories.
Speaker 1:Um, I haven't really looked into. You know what exactly it is? Well, actually, no, we, we talked about it and I forgot. But not important moving forward, it's. It's not, it's not for sale that you just can't buy off the shelf here in Canada, but you can buy off the shelf here from in the US Parts of Canada, I think. There's on the East Coast. There are supplements. That has supplements in there that the WMBF Canada has banned. I don't want to say specifically what brand, but I think you did mention it it. It is a brand that is not really tested by any third party. Um, I wouldn't say it's a big, big brand, but it's still. It's still. We still see it here and there. So if you're going to compete in the upcoming and any wmbf canada shows, please look at your, your supplements that everything take, and just kind of go through some of them.
Speaker 1:On the WMBF Canada banned substance list, I will say that there is sort of a gray area here Because I think that there was a time in one of the WMBF Canada athletes meetings somebody asked if I've taken something from the banned substance list unknowingly, would they be able to compete or would they be able to even pass the polygraph? So I think Leo made a really good statement saying that if you have actually taken something that's on the banned substance list which is contained in any of the supplements that you've been intaking for I don't know how long and you did the polygraph test and found out after, you will still be able to pass the polygraph test because you've taken it unknowingly. Now the question begs to differ is if you do win your pro card and you pee in a cup, um, what's? What's the result going to show? So that is something that, yeah, he couldn't. He couldn't, uh, answer that that athlete. So I think that's a very, very good question um to interrupt you there.
Speaker 2:Uh sorry, uh, because I think if that, in that case I'm pretty sure, if you, yeah, if you bring the supplement that you had that says tainted and you get it lab tested and you can show proof that, okay, this shouldn't have been in here but, um, like, this supplement was tainted, I think in that situation you're good because they'll probably show up in your p test. Yeah, um. So it shows up there and like, okay, you don't pass your p test, you have your, all of your supplements, you get them tested and you send those results them and it shows that it's tainted. I think in that situation they will allow you to compete okay.
Speaker 1:But yeah, you kind of have to go through that process but I don't think you can pee a cup before you compete.
Speaker 2:No, well, like. So I'm saying like, if, for example, you did the polygraph test, you didn't think you were taking anything that was, uh, had the band something that that was, uh, banned, yeah, um. So you go through the polygraph, you pass the polygraph because you you honestly don't think you were taking anything. And then you go to pee in a cup and you pee in the cup after you say win the show or whatever, and then they take that and they find that there's something that's banned in there. Then if you fail, now you can go to your supplements, you can get those tested and if you see, get the results back and it does show it's tainted, and you send that to the wmbf. I believe in that situation they'll allow you to keep your pro card. I believe like I could be wrong. I believe I remember hearing that somewhere. I think that might have actually been on Eric Helms. Yeah, on their podcast. Okay, but yeah.
Speaker 1:I mean that's cool. I mean, if they can, if you can somehow prove their your supplement is tainted, then the WMBF has that flexibility to overrule it and sustain your pro card instead of taking it away saying that you failed it. But that's, I think that's pretty cool. Not organizations are willing to do that. I mean it's, it's a pretty, it's a pretty good one. But speaking of which, as we were saying that there are this supplement brands, there's so many supplement brands out there with tainted or non-tainted stuff in there. What is what are the some of the brands that you take for supplements that, as you definitely passed, yeah, so what are some of?
Speaker 2:the brands that you you it's more trustworthy for you, I was doing a neutral box like for the protein powder. They're hydrolyzed way. Um, what was that other one? It's the one with the blue container on.
Speaker 1:I can't even honestly remember the name. That's not very helpful. The blue container. Wait what is it the?
Speaker 2:creatine one. Yeah, just for creatine the blue one.
Speaker 1:All Max, I think it's.
Speaker 2:All Max yeah.
Speaker 1:All Max, yeah, what else? What about your vitamin D and all that Vitamin D?
Speaker 2:I literally just get it from like the, the Walmart, like, like, just like what they generally have from there, cause I, I know, with Walmarts and stuff like, all of that stuff has to be tested for sure.
Speaker 1:Well, yeah, so like, whereas the supplement stores.
Speaker 2:I think there is a little bit more wiggle room with that kind of stuff.
Speaker 1:Yeah, so I'll just get like.
Speaker 2:if I go to like Walmart and I need more vitamin D, I'll just pick up from one of the ones that they have there. I believe those should be good.
Speaker 2:Okay, but yeah, other than that, like I've done like PE science, I've had, like the ghost, some of the ghost products. I know Legion is a really good one. That they do third party testing on all of them, their products, uh, that they do third-party testing on all of them, their products. Um, what is another one I'm blanking on them. What about you, man? Which, uh, which companies do you usually go with?
Speaker 1:yeah. So I only take two, two types of supplements. I don't take vitamin d, don't take uh fish oils I include fish in in majority of my meals. I only take creatine and protein powder. My protein powder I take Revolution Nutrition. It's a Canada brand based in Quebec.
Speaker 1:I've been taking them for quite a while now. The only reason I continuously take them is number one price. They do very well in price and their flavor. So they have this new flavor called the Ice Cap and it is so good. The only downfall is they've, once we shake it up in the shaker it's got like a whole shit ton of bubbles and I kind of have to wait it until it settles and before I can drink it, or else I'd just be drinking a whole mouthful of bubbles then. So that's, that's really good. So that's the only. Revolution nutrition is the only one. I uh for protein. I take uh for creatine. I think it's a p, I think it's pvl. Uh, it's the white and green. It's a white container with the green words on it. You can probably find it in popeyes or anything like that.
Speaker 1:Uh, it's a more common brand and yeah, so those two brands have worked so far, and I haven't peed in a cup yet, so we'll see if they pass no, I I think those brands will be good yeah, so probably, I do believe, uh, anything we can buy off the shelf, just like, like, as you said, like any sort of supplements that you get from Walmart or any sort of grocery store, has to be tested. For more general population sake, it's got to be tested for it to be safe. So I'm pretty confident in those brands not having any tainted substances in there. Now, I'm not saying supplement stores may carry that. I do think.
Speaker 1:Just probably just do your research beforehand, just do your research and look at these, look at their brands and see if there's any. Anybody who's talking about it? I think there's. I read it as a very good, as a good source. And now, with this technology, in this day and age, now we've everybody's just going to chat gbt and ask, uh, what is there now for supplementation? Just probably such a small reminder, maybe you could add to this too. Uh, so supplements, I do believe is is okay, but, as just remember, they are supplemental, they're not magical, so they're. It's a slow process, it's not something that it'll just change overnight, so probably just keep that in mind. Do you have anything you want to add to that too?
Speaker 2:Yeah, and like if the supplement's working extremely well, then it might be taken. Because yeah most supplements out there aren't going to have like a very significant impact. Like creatine probably has the most significant and like that's still going to only add maybe like like two, three percent to like a year.
Speaker 1:Yeah, two, three percent a year yeah.
Speaker 2:So yeah, just just remember that. So, if you're getting just getting into working out or just getting into bodybuilding, like, really prioritize your nutrition, training, rest, recovery, all that and like, once you have that in check, if you do have some extra money, yeah, you can 100% spend it on some supplements, but don't go like straight into bodybuilding. That can't just make it. All these supplements before I'm even consistent, before I even have these habits built with my training, my nutrition, my sleep and stuff like that because they're not really going to do much if you don't have those things in order.
Speaker 1:I agree, yeah, so, but either way, uh, before you take any supplements, I do want to make it clear um, please advise your doctors if you haven't tried the supplement before. There might be substances in that particular supplement that you, your body, might be allergic to, so advise somebody, uh, first. If you do have the extra money, I would highly advise you to find a coach Somebody like us would be great before you go into your bodybuilding show. But, all in all, I think we covered a good deal on some supplementations and how we could probably affect your upcoming season if you're doing a show Now, before we get into it. There is just probably one final thing that I wanted to just share with all of you. It is mid-June, it is summer Now for the WNBF Canada. We have the summer shows coming up. There is the Edmonton in two weeks, and then after what's? After the Edmonton, is it the Ontario show?
Speaker 2:I believe so.
Speaker 1:It's Ontario, saskatchewan and then Calgary right, yes, so we only have a very small amount of Canada shows over the summer. I think the Ontario and the Saskatchewan show is late in the summer. I think it's in either July or August, something like that.
Speaker 2:Yeah, I know Saskatchewan is in September, so it's kind of Okay so it's definitely August and September then and then October.
Speaker 1:I think this year it's going to be October 11th or 12th for the Calgary Amateur and Pro Show, so the season is going to end before when Halloween comes. For the WNF Canada, if you're looking to wanting to compete in the fall, now is a good time to start. If this is your first time, please advise one of us and just see, so we can meet you and just tell, just tell you probably how far you, we advise you to be. But, yes, start now. And if there's anything else you want to add to this, no, I think that's good man. Yeah, all right. Uh, it's a little difference, different sort of opening for us. But we'll just leave you guys at there. But thanks for listening, guys. If you like this, please leave a comment, like and subscribe for both youtube or if you're listening on audio, they'll be great. But thanks for your support, guys. We really appreciate it. We'll probably see you soon, peace.