About the episode:

Today is another episode in our 2018 recap series. This episode is a recap of the shows we did this year about supplements. And if you know me, you know I am a supplement minimalist for many reasons. 

Forget that it’s an unregulated industry notorious for making misleading claims and being dishonest about what’s actually in the product.

The real issue I have with supplements is that most people try to use them as a bandaid to fix their poor nutrition, movement, or lifestyle habits- and they’re really not that effective

This show is brought to you by us, Beyond Macros, a nutrition coaching company that helps you make a sustainable transformation through realistic habit changes rather than restrictive dieting.

Make sure you are subscribed to the show on iTunes or wherever you get your podcasts, if you enjoy the show, please leave a rating on iTunes, and if you want to get leaner, stronger, and perform better by learning how to count macros go to beyondmacros.com/worksheet

In This Episode:

[01:23] About today’s episode.
[04:29] The difficulty in nailing down the performance effects of caffeine.
[10:27] The placebo effect of coffee.
[12:43] What is a Stroop test?

Resources Mentioned

Best Supplements for CrossFit Article

How to Use Creatine for Strength, Performance, and Cognitive Enhancement Show

How to Use Beta Alanine for Performance, and Avoiding Parasthesia Show

How to Use Caffeine for Physical and Mental Performance Show with Dr. Mike T Nelson

Connect with my guest




The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores.

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

Antonio, Jose. Essentials of Sports Nutrition Study Guide. Totowa, NJ: Humana Press, 2008.

International society of sports nutrition position stand: Beta-Alanine

Kreider, R.B. Mol Cell Biochem (2003) 244: 89. https://doi.org/10.1023/A:1022465203458

Furst T, Massaro A, Miller C, Williams BT, LaMacchia ZM, Horvath PJ. β-Alanine supplementation increased physical performance and improved executive function following endurance exercise in middle aged individuals. J Int Soc Sports Nutr. 2018;15(1):32. Published 2018 Jul 11. doi:10.1186/s12970-018-0238-7

Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;1[08:16]6-173.

Forbes, Scott & Candow, Darren. (2018). Timing of Creatine Supplementation and Resistance Training: A Brief Review. 1.

Dolan E, Gualano B, Rawson ES. Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci. 2018;:1-14.


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You can download you calorie & macro calculator worksheet here:

Download your calorie and macros for crossfit guide