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It was one study that has never been replicated, and what actually happened is it increased DHT (a metabolite of testosterone) Creatine supplementation is not contraindicated at any age Caffeine can improve wakefulness and alertness and decrease fatigue doses by goal: Performance benefits: 400-660mg Decreased fatigue: 200-300mg Less sleepy: 100mg Timing of dose prior to workout: 45 minutes (half-life is 6 hours) Caffeine and pre-workouts can be a gut irritants because theyre often combined with other ingredients You dont need to cycle caffeine but you may get better outcomes if you abstain a couple of days and then start again Importance Of Protein & Dietary Needs Protein needs Protein intake needed for maintenance: 0.8g/kg bodyweight Protein intake needed to build muscle mass: 1.6-2.5g/kg bodyweight Protein helps maintain lean body mass, increases energy expenditure, and has increased satiety per gram (versus carbohydrate or fat) Omnivores: if you can get protein from food, you dont need a protein supplement Plant-based sources of protein are bound in the fibrous material of plants and less available so a supplement may be best to ensure youre hitting your goals Soy protein is a complete protein 1-2 servings of soy per day does not have an effect on estrogen (as was the concern in the past) Pea protein is devoid of some amino acids so youll want to combine it with another plant protein (like wheat isolate) for a complete profile Other Worthwhile Supplements Trimethylglycine: increases lean mass, power output L-carnitine: improves recovery from lifting and increases androgen receptor density Tart cherry extract: decreases delayed onset muscle soreness and increases recovery Ashwagandha: adaptogen, reduces stress, modestly increases lean mass and strength Citrine malate for pre-workout: increases energy and performance Rhodiola rosea: decreases fatigue and perception of fatigue L-dopa: addition to pre-workout, leaves you feeling good Sleep

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