The Supplement Timeline (What Age - Which Supplements!)

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What’s up, guys? Jeff Cavaliere, ATHLEANX. COM. A couple weeks ago I did a video where I opened up my vitamin cabinet. I showed you all the vitamins and the supplements that I take on a daily basis.

Well that video sparked a lot of follow-up questions, and mostly in relation to not just supplementation, but training, and where it fits in on a timeline from an age factor. When should you start working out. When should you start taking certain supplements? When is it appropriate to do each? So I thought, why don’t I put together another followup video that discusses, I’ll call it the Supplement Timeline, that discusses the major categories of supplements.

when I feel across one’s age it becomes most appropriate to take something and we’ll address the workouts too. We might as well address the workouts right off the bat. People ask me, Jeff, when is it appropriate for my son to start lifting weights? I don’t recommend in this first age bracket, 10 to 13 years old or obviously less than that, than anybody starts training with weights. I do think that exercise and training is great at any age.

Even kids under 10 years old, training is actually accomplished in a form of play. You watch a kid outside and they’ll play, they’re basically doing lunges. They’re doing Box Jumps when they jump up on rocks. They’re doing a lot of different movements that we’re doing in the gym that we’re calling something else and they just call it playing. That’s great.

That actually builds body awareness. It builds coordination. It builds baseline strength. Well, in this 10 to 13 age bracket, don’t get them into weights. They don’t need to do that.

Most often I find that kids are still pretty uncoordinated at that age. And they need to learn how to control their own body, so bodyweight training programs, resistance bands, all good. Weights, not really necessary until you start hitting your teenage years, and then from there it becomes really easy. Weights all the way through the rest of your life, all the way up until your 80s. You can continue to lift weights and build muscle long long into your older years if you keep pushing yourself in your workouts.

You might have to dial back a little bit on the intensity that you had when you were in your 20s, but relative to how you feel in our 70s and 80s, you should still continue to give it your best and still continue to try to build muscle and build strength because results and research has proven that you can still do it. You can still do it. Maybe not as easy as you did back here in these formative years, but you can do it. So, supplementation now, where does that fit in? Well, we broke it down into these 4 major age brackets, 10-13 year-olds, again it goes without saying there’s no need for supplementation prior to that.

And you’ll see what my answer is here, too. 14-19 year olds, so, your teenage years. 20-39 so just basically your middle years, 20s and 30s. Then we just go 40 and up, ok. and we could probably break it down another age bracket a little bit higher, especially for specialty vitamins.

But what are the categories here? A Multivitamin. Specialty Vitamins. Pre-workouts. Protein Powders and Meal Replacement Powders, Branch Chain Amino Acids.

Creatine. Joint Recovery Formulas, and High Grade Omega-3s. Now, all of these are ones that basically made up that vitamin cabinet video of mine. Now, If you haven’t already seen it, you’ve got to watch the video. It’s right here.

It’s worth a watch. Guys have asked me for a long time, ‘Jeff, what it is that you exactly take every single day? ’ I break it down, literally bottle by bottle what it is. So, this will look familiar to those of you that watched that video. as far as the age brackets and the appropriateness of it, I believe that a multivitamin is appropriate for all age brackets.

Now, there’s some debate about whether or not they’re useful or not. I look at it as an insurance policy. I think that in this age bracket for sure and everything else really, but right here, your nutrition better be in place. And I blame it on the parents a lot of times that by the age of 10 to 13, if your kids are still eating a bunch of crap because you thought it was cute when they were 4, 5, 6,. 7,.

8 years old. You’ve got to start teaching them habits here because this is when childhood obesity really starts to rise because they haven’t learned the habits, and they’re starting to really start changing their bodies pretty soon because of puberty. If you don’t teach them here, you’re going to have some problems going forward. So, baseline nutrition. Nutrition should take up 98 percent of everything here.

A Multivitamin, yeah. Maybe for some insurance. Specialty Vitamins. There are some conditions that could be benefitted by taking some specialty vitamins like a vitamin D or like some vitamin B6 or B12. That might be appropriate for somebody in this category.

Some specialty vitamins might work. Again, same thing here. I think the reason in the 14 to 19 year old a few more specialty vitamins to again not only teaching the responsibility of addressing some of your nutritional needs through supplementation. Making there being an awareness that maybe I’m not getting everything through my diet because I still don’t have it down perfect. But I might need to address some of my insufficiencies through supplementations.

A Specialty Vitamins a good thing I think here. And of course through the rest of life as well. As you saw, I had a bunch of them in my video. Now we get to this big group of stuff that I talk about as sort of performance-enhancing supplements. I don’t think that if you are not committed to eating well, and this is a very important point for this video.

If you are committed to a diet that consists of Ding Dongs, Twinkies, fried foods, cakes, candy, all that shit, you don’t deserve to even continue the discussion because thinking that taking supplements is going to get you to where you want to be when you’re not going to get the rest of your diet in check is the biggest pipe dream out there. And the people that want to make you think that that’s possible are the biggest scumbags out there and we know we’ve seen them Don’t take them. Don’t take my supplements if you’re not committed to following a proper nutrition plan. I mean a healthy nutrition plan. It doesn’t have to be perfect.

We’ve talked about that too. But start having a commitment to eating better because you truly are what you eat. And if you think you’re going to fix it all through supplementation you’re dead wrong, but if the guys who are watching my videos like most of them are out there, they’re close. A lot of guys maybe they’re in the 20 percent body fat range. Maybe they look good in the right light but when the lights are on them they don’t look so good.

You can start really fine tuning and helping yourself through supplementation because it makes the job of getting nutrition right that much easier. It allows for the consistency that’s needed to see results over time from your nutrition and I think that’s the biggest part about supplementation. So, Preworkouts. My feeling on Preworkout, certainly not here. These guys are out for the rest of the way.

There’s nothing else I would recommend for them. Here in the teenage years, yes, we know, athletes especially, they’re going to take Pre-workouts just be careful about the Pre*workouts that you’re taking. I showed you mine. ATHLEAN RX1. We went to great lengths to make sure that we did not include any of the banned substances.

We went for NSF Approval for Sport because we don’t want to subject ourselves to any of the scrutiny that comes from putting banned substances in our products. Just like the videos that I did on end about 1-3 dimethylamylamine. We were out of it from the very beginning. We knew that was