Food VS. Supplements - The “Great SUPPLEMENTS Debate” SOLVED!
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We’ve all heard the mantra, guys. You don’t need supplements, you can get it all in your food. Well, I think it’s time that we take a little bit of a closer look into that and see how actually it could be nearly impossible to pull that off. [Music] What’s up, guys? Jeff Cavalere, athletex.
com. You know, I talked about it last week. I was going to be back in the gym, but uh there was a little bit of controversy after last week’s video uh the supplements RX supplement series 1, two, and three. You know, one thing you can always get from me guys is you’ll get the uh kind of the whole facts. You’ll get the presentation and then I allow you guys to determine whether or not what I’m saying is BS.
You know, if you want, you can question it, but at least I always like to present you with the facts. So, kind of like a few weeks ago we did with that fly exercise. And you know, again, there was some controversy with that. But I want to always present to you the facts. When it comes to supplements, a lot of guys will come and and I even see some of the comments.
They’ll come out there and they’ll say, “You don’t need supplements. All you can get everything you need from from the food they eat. ” And then they run away and then no one ever hears from them again. And it’s like a mantra that people like to stick to. And matter of fact, there are a lot of people that will lead the charge and lead the way with that and say that you don’t need supplements.
You can get everything you need from food. And guys, I think it’s time that we finally have someone that addresses that and shows you and lets you decide again for yourself whether or not that’s true. So, I figured let me put together a video, discuss some of these things, and let you see. Now, I kind of narrow it down to more of the undisputable uh supplement ingredients, right? Some of the ones that we know that have been backed by science and tons and tons of studies that show their effectiveness.
We know what the effective dose is. We know what the benefits are. So, as you’ll see, I kind of decided for this video, let me just go through creatine, omega-3s, glutamine, and protein. Okay, we’re sticking to the ones that we know we have a lot of research to show are great for us, and we know that they benefit us when we’re trying to build muscle, when we’re trying to get in shape. So, let me talk about creatine first.
I’m going to do a little bit of math on here while we do it. But basically with creatin, if we’re going to rely on real food sources to get it, you’re going to get two grams of creatin for every one pound of beef that you eat. Now, think about that for a second, cuz what we have here in front of me, my dogs were were lucky enough to let me borrow their meat here. Uh they eat well, but th this here is 2 1/2 lb of beef. Okay, 2 and 12 lbs of beef.
So, if we wanted to get the 5 g of creatine that we need for a maintenance dose, a little bit of math tells us that we need 2 and 12 lbs of beef per day. This is what you’d have to eat per day of beef to get your creatine. Now, that’s not to say that along with this, you’re not getting all the saturated fat. You’re not getting all the extra calories that you probably don’t need. We’re not even talking about that at that point.
We’re talking about what you need just to get the creatin. So, think about that and remember and just hold on and see if you can fit the rest of the stuff in your stomach. Next, omega-3s. Right, we’re going to talk about omega-3s. Again, indisputable.
We know that omega-3s are important. I did a video on that before. If you look at this here, actually, you could probably link I’ll put the link to the video over here if you haven’t seen that. But if you look at what we’re talking about here, in a can of tuna, you have. 27 g of EPA DHA, which is what we’re talking about, the active part of of our omega-3s.
we need if we’re going to take for, you know, our recommended dose of about 1. 8 grams per day of the active ingredient, which in omega-3 formula, the one that that my father created, is three three uh three pills. So, that’s a daily dose. You’re looking at having to have not two or three or four. This is salmon, but you know, again, fatty fish, tuna or salmon, six of these a day to get your recommended dose of omega-3s to have the effect that the studies show is most effective.
So, on top of your 2 and 12 lbs of beef, you got to have six cans of tuna or salmon. And again, we’re not even factoring in maybe some of the other aspects of this, the mercury, the heavy metals that you’re exposing yourself to by eating fish because you don’t know how clean this fish is when you’re getting it. So that’s problem number two. Next thing, glutamine. Now, the way that we calculate glutamine is that basically in all of our protein intake for the day, around the numbers vary, but around 3 or 4% or so comes from the uh glutamine itself.
So the constituent of that protein will be glutamine 3%. So, if you think about that for a second, of every 100 g of protein that you take in in a day, you’re looking at 3 g of it being from glutamine. Well, the effective dose of glutamine is 5 g twice a day. Now, in the RX series, we put 5 g in the post-workout and 5 g in the in the uh in the RX3 reconstruction overnight uh recovery supplement. So, what you’re looking for here is you need to have three grams would give you 100 grams of protein would give you 3 g of glutamine.
200 g would give you 6 g of glutamine. 300 g of protein would give you about 9 g of glutamine. Still even a little bit less than what you would need in a day. So, now we’re up to 300 g of protein. We’re at six cans of tuna.
We’re at 2 and 12 lbs of beef. And we still don’t have everything that we need. So, now if we’re looking at our protein itself, let’s just say we want to talk about protein. Let’s just break it down and simply with our with chicken. So you’re going to eat chicken during the day.
One of the most accepted forms of ratios of what protein you need in a day is 1 g per pound of body weight. So let’s just say you’re 180 lb guy. You’re going to need and want to shoot for 180 g of protein. Well, let’s do a little bit of math here on this. And we’re going to look and see right here.
Basically, I uh I converse with my wife who’s sort of the expert shopper and I I don’t know the first thing about it. You know, I would fail uh at prices right for sure. She says that it’s it’s about 4 a pound.
If you want to get each chicken breast has uh in every 3 1/2 oz of chicken is 30 g of protein. So if we wanted to get 180 g, we have to basically multiply these 3 1/2 oz by 6. And I believe that comes out to 21. So we basically need 21 oz, which is 1 uh 25 1 and a/4 lb a day. Well, at four at $4 a pound or so, you’re basically looking at like let’s say 450 or so, whatever.
Just round numbers. 450 135 a month in protein. So guys, it’s not even cheap to eat this way, let alone, you know, and we didn’t even factor in how much it would cost for for your meat as well.
So guys, the point of the matter here is that are supplements necessary? No. I have never said that supplements are necessary. However, if you want to benefit from the uh what these ingredients here, what these known substances have been proven to do so in science, then you’re going to have to take supplements. Don’t tell me you’re going to you’re going to benefit from creatine, but you’re not going to take creatine.
You’re going to get it through your food. Don’t tell me you’re going to benefit from omega-3s, but you’re not going to take omega-3s because you’re