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yeah high fat stuff doesn't really run
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i take that to make sure that i'm topped
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up as you guys see i talk with my hands
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how's it going guys my name is richard
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kirwan and today we're going to take a
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look at some of the supplements taken by
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the my protein ambassador gabriel say yo
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what's going on peeps welcome to my crib
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today now one thing to point out before
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we get into this is that just because
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gabriel takes these supplements doesn't
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mean that you need to or should yourself
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let's get started what's going on what's
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cracking what's good i'm gabriel say i
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did bodybuilding well physique um i
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don't think i'm big enough to do like
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bodybuilding but yeah
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don't be so modest man those shoulders
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were built for the stage
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iron and folic acid is the first one
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this one promotes healthy red blood
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cells also gives me a very luscious epic
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yeah it is a pretty epic beard a lot of
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the time when you're feeling tired it's
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normally an iron deficiency for me
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personally i don't feel i eat enough
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iron rich foods and i'm trying to
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increase that but whilst i'm trying to
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increase that i'm making sure that i'm
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i've got that topped up and ready
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iron and many b vitamins like folic acid
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and vitamin b12 are essential for
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healthy blood production and a
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deficiency or a lack of any of them can
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lead things like iron deficiency anemia
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poor hair growth and even poor quality
1:29
nails in the uk data from the national
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diet and nutrition survey suggests that
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many people aren't getting enough iron
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folic acid and vitamin b12 particularly
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women who need more iron due to losing
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blood during menstruation and younger
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people who often have poor diets one of
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the common side effects of iron
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deficiency anemia is low energy while
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everyone likes to think of iron as being
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the most important nutrient for
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preventing anemia b12 and folic acid are
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absolutely essential for the formation
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of hemoglobin the red iron containing
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protein in our blood that we use to
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transport oxygen around our body a
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deficiency in either of those can lead
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to the exact same symptoms as iron
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deficiency gabriel is dead right here
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ideally you should try to increase your
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iron intake from your diet with foods
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like lean red meat liver green leafy
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vegetables fortified foods like some
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cereals when you can't
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that's where supplements come in handy
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then we've got vitamin d
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which is great for like general organ
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health also the absorption of calcium
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into the bones you want those strong
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bones you don't want that you don't want
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that osteoporosis when you get older
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you most certainly don't want that
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osteoporosis when you're older for
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anyone who doesn't know osteoporosis is
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when our bone mineral content becomes
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less dense which means they become
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weaker and more likely to fracture
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there's a decent amount of evidence to
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suggest that lower vitamin d levels
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increase the risk of osteoporosis
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because it helps with the absorption of
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calcium if it's sunny
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if i go if i go to ghana for example
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i'm not going to be taking vitamin d but
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because we live in drip drab england
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where it's always cloudy and even when
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it says it's sunny it then starts
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we're not getting the same amount of sun
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that we need so i take that as a
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this is a really important point the sun
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is by far the most important source of
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vitamin d for us because it is very hard
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to get vitamin d from our diet unless
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you eat liver which many people don't
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that's why more than 40 of europeans
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have inadequate blood levels of vitamin
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d vitamin d has a lot of different
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functions in the body and i've done a
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video all about its importance so if
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you're interested definitely check it
3:40
right let's keep going then we've got
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so this one doesn't always absorb into
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the body properly from food but it's
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great for boosting your energy improving
3:51
your memory brain function and as i get
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older you're more susceptible to stuff
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like dementia alzheimer's all that kind
3:58
of so you know keeping everything as
4:01
healthy as possible for as long as
4:05
absolutely paramount this is a very
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important point here as a nutritionist i
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often hear people saying you don't need
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to supplement just get it from your diet
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but there are genuinely some vitamins
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and minerals that are hard to get from
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food especially if you don't eat certain
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food groups sometimes like in the case
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of vitamin d taking a supplement is just
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the easiest way to make sure you're
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covering all your nutritional bases as
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for b12 specifically it's pretty common
4:28
deficiency in all populations but
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especially in the elderly because of
4:32
poor absorption and in vegans because
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vegan foods don't naturally contain
4:36
vitamin b12 unless they're fortified in
4:39
terms of brain health we know that high
4:40
levels of homocysteine and metabolite in
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the blood are related to poor brain
4:44
aging like brain shrinkage cognitive
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decline dementia and even alzheimer's
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getting enough b12 and folic acid to b
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vitamins is important to keep
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homocysteine levels low but we need a
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lot more evidence before we fully
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understand the possible benefits of
4:58
supplements on brain health
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they've got vitamin c
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which is an absorbic acid
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just generally helps with the
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general function of your body
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vitamin c is essential for many
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processes in the body including iron
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absorption particularly for the type of
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iron found in plants if you get plenty
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of fruit and veg in your diet you're
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probably getting enough vitamin c
5:24
last but not least is omega-3
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these are great for helping with heart
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dementia i think and also arthritis your
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body can't make them so it's best to get
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or supplement it's true that people who
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have higher blood levels of certain
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long-chain omega-3s the type you get
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from oily fish tend to have lower risk
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of those conditions and fish oil
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supplements are one of the few
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supplements i recommend for most of my
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own clients who don't eat oily fish now
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i've explained the difference between
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short chain omega-3s like you'd find in
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flax seeds chia seeds or walnuts and
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long-chain omega-3s like you get from
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seafood and algal oil in a previous
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video for my protein so check it out
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along with that is i will normally have
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with my breakfast i have oats
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breakfast tends to be the lowest protein
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meal of the day in the uk so adding
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protein to your first meal can be a good
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way to increase your total daily protein
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intake if that's your goal you can do
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that with dairy eggs protein powders and
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even those pre-made shakes if you want
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something really convenient if i'm
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having one of my recipes though yeah
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i've got one recipe which is itches
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whey is the highest quality protein we
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know of there are lots of different
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types of whey personally if you have no
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issues with lactose i think a whey
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concentrate like this is a really good
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option but if you want a very different
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type of shake you might want to try a
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clear way type product now i haven't
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tried something like this myself
6:54
hint but basically it's whey protein
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that has been processed and filtered to
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provide a protein that is much more pure
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than regular protein shakes and it
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dissolves really well in water it
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dissolves so well that it's almost like
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a juice it also has virtually the same
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amino acid profile of whey protein so
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you should have the same benefits for
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mbs so it's nice if you want to change
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from a regular milky protein shake
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and then after breakfast after getting
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the kids ready y'all then like i'll get
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ready to train and that's when
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citrulline 3.2 grams of beta-alanine 300
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grams of 300 milligrams 300 grams of
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caffeine would like literally dead you
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he's right it would literally dead you
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so i'm not a massive fan of most
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pre-workout blends because they often
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contain things that don't work or aren't
7:44
dosed correctly as for what does work
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the real star of any pre-workout is
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caffeine and this has a nice dose of
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caffeine at 300 milligrams depending on
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your sensitivity to caffeine a good
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ergogenic dose is around three to six
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milligrams per kilogram of body weight
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so if you weigh about 70 kilos that's
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210 to 420 milligrams of caffeine and
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just for a little context an average cup
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of coffee often has around 100 or so
8:07
milligrams of caffeine or less caffeine
8:09
helps performance by reducing sensations
8:11
of fatigue and allows us to push harder
8:13
than we would otherwise l-citrulline is
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a supplement with some decent research
8:17
behind it and it helps to release nitric
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oxide in your blood which causes your
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blood vessels to dilate which may
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improve blood flow that extra bit of
8:24
blood flow might help performance in the
8:25
gym a little by allowing people to do a
8:27
few more reps than they would normally
8:29
finally all i'd add is like some snacks
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i noticed through my own tracking that i
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fall short on my protein when you're
8:40
things a day it slips your mind so
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instead of grabbing a cookie from from
8:47
i'll grab a cookie from my protein and
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top up my protein with my protein
8:56
you're flipping anyway
8:58
so he's made a good point here about
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protein bars or protein snacks
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do you need them to get enough protein
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however if you can replace a lower
9:08
protein snack like a cookie with a
9:10
higher protein snack like a protein bar
9:12
it can help you to reach your protein
9:13
goal for the day personally i'm very
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much a fan of a food first approach when
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it comes to nutrition so getting as much
9:19
of what you need from your diet as
9:21
possible but as we've already mentioned
9:23
sometimes supplements of protein bars or
9:25
whatever can make getting all your
9:26
nutrients a little easier or more
9:28
convenient gabriel's a busy guy and he's
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a father so some products can just take
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the stress out of meeting all of your
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nutritional bases at the end of the day
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you have to do what works for you so
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this has been gabriel says supplement
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routine what did you think do you take
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any of these supplements yourself let us
9:43
know in the comments and if you have any
9:45
questions about these ask us in the
9:47
comment section below as well and
9:48
remember like and subscribe to the my
9:50
protein youtube channel for more great
9:52
evidence-based nutrition information
