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Is This Fitness YouTuber's Supplement Routine Actually Effective? | Nutritionist Reviews | Myprotein
Jan 30, 2025
Our expert nutritionist reviews the supplement routine of fitness YouTuber @GabrielSeyOfficial to find out what he's taking and whether it actually works.
You may know @GabrielSeyOfficial best for his fitness tips & family vlogs, and you definitely wouldn't be the first to wonder how he's nailing his nutrition and training around such a hectic schedule. We asked this machine of a man to share his supplement routine, so that we could all dig a little deeper into the science of what he takes and what effect it might be having on his results.
And, who better to separate the fact from the fiction than our favourite nutrition expert & PhD researcher, Richie Kirwan?
Watch now to see what he thinks of Gabriel's supplement routine and whether any of the choices he makes could help you with your own goals.
Find Richie on Instagram: @be_more_nutrition
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0:00
yeah high fat stuff doesn't really run
0:02
well with me so
0:03
i take that to make sure that i'm topped
0:05
up as you guys see i talk with my hands
0:06
a lot
0:07
[Music]
0:09
how's it going guys my name is richard
0:11
kirwan and today we're going to take a
0:12
look at some of the supplements taken by
0:13
the my protein ambassador gabriel say yo
0:16
what's going on peeps welcome to my crib
0:18
today now one thing to point out before
0:20
we get into this is that just because
0:22
gabriel takes these supplements doesn't
0:24
mean that you need to or should yourself
0:26
let's get started what's going on what's
0:29
cracking what's good i'm gabriel say i
0:31
did bodybuilding well physique um i
0:34
don't think i'm big enough to do like
0:36
fully
0:37
bodybuilding but yeah
0:40
don't be so modest man those shoulders
0:42
were built for the stage
0:46
iron and folic acid is the first one
0:49
this one promotes healthy red blood
0:51
cells also gives me a very luscious epic
0:54
beard
0:55
yeah it is a pretty epic beard a lot of
0:58
the time when you're feeling tired it's
1:00
normally an iron deficiency for me
1:02
personally i don't feel i eat enough
1:05
iron rich foods and i'm trying to
1:08
increase that but whilst i'm trying to
1:09
increase that i'm making sure that i'm
1:11
i've got that topped up and ready
1:15
this is true
1:16
iron and many b vitamins like folic acid
1:19
and vitamin b12 are essential for
1:21
healthy blood production and a
1:23
deficiency or a lack of any of them can
1:25
lead things like iron deficiency anemia
1:27
poor hair growth and even poor quality
1:29
nails in the uk data from the national
1:32
diet and nutrition survey suggests that
1:34
many people aren't getting enough iron
1:36
folic acid and vitamin b12 particularly
1:38
women who need more iron due to losing
1:40
blood during menstruation and younger
1:42
people who often have poor diets one of
1:44
the common side effects of iron
1:46
deficiency anemia is low energy while
1:48
everyone likes to think of iron as being
1:49
the most important nutrient for
1:51
preventing anemia b12 and folic acid are
1:53
absolutely essential for the formation
1:55
of hemoglobin the red iron containing
1:57
protein in our blood that we use to
1:58
transport oxygen around our body a
2:01
deficiency in either of those can lead
2:03
to the exact same symptoms as iron
2:05
deficiency gabriel is dead right here
2:08
ideally you should try to increase your
2:09
iron intake from your diet with foods
2:11
like lean red meat liver green leafy
2:13
vegetables fortified foods like some
2:15
cereals when you can't
2:17
that's where supplements come in handy
2:19
then we've got vitamin d
2:21
which is great for like general organ
2:24
health also the absorption of calcium
2:27
into the bones you want those strong
2:29
bones you don't want that you don't want
2:32
that osteoporosis when you get older
2:34
you most certainly don't want that
2:36
osteoporosis when you're older for
2:38
anyone who doesn't know osteoporosis is
2:41
when our bone mineral content becomes
2:43
less dense which means they become
2:45
weaker and more likely to fracture
2:47
there's a decent amount of evidence to
2:48
suggest that lower vitamin d levels
2:50
increase the risk of osteoporosis
2:52
because it helps with the absorption of
2:53
calcium if it's sunny
2:56
if i go if i go to ghana for example
2:59
i'm not going to be taking vitamin d but
3:01
because we live in drip drab england
3:05
where it's always cloudy and even when
3:06
it says it's sunny it then starts
3:08
raining
3:09
we're not getting the same amount of sun
3:11
that we need so i take that as a
3:13
supplement
3:14
for that reason
3:15
this is a really important point the sun
3:17
is by far the most important source of
3:19
vitamin d for us because it is very hard
3:22
to get vitamin d from our diet unless
3:24
you eat liver which many people don't
3:27
that's why more than 40 of europeans
3:29
have inadequate blood levels of vitamin
3:31
d vitamin d has a lot of different
3:33
functions in the body and i've done a
3:34
video all about its importance so if
3:36
you're interested definitely check it
3:38
out
3:40
right let's keep going then we've got
3:42
vitamin b12
3:45
so this one doesn't always absorb into
3:48
the body properly from food but it's
3:50
great for boosting your energy improving
3:51
your memory brain function and as i get
3:54
older you're more susceptible to stuff
3:56
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
4:03
possible is
4:05
absolutely paramount this is a very
4:07
important point here as a nutritionist i
4:09
often hear people saying you don't need
4:11
to supplement just get it from your diet
4:12
but there are genuinely some vitamins
4:15
and minerals that are hard to get from
4:17
food especially if you don't eat certain
4:19
food groups sometimes like in the case
4:21
of vitamin d taking a supplement is just
4:22
the easiest way to make sure you're
4:24
covering all your nutritional bases as
4:26
for b12 specifically it's pretty common
4:28
deficiency in all populations but
4:30
especially in the elderly because of
4:32
poor absorption and in vegans because
4:34
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
4:43
the blood are related to poor brain
4:44
aging like brain shrinkage cognitive
4:47
decline dementia and even alzheimer's
4:49
getting enough b12 and folic acid to b
4:51
vitamins is important to keep
4:53
homocysteine levels low but we need a
4:55
lot more evidence before we fully
4:57
understand the possible benefits of
4:58
supplements on brain health
5:01
they've got vitamin c
5:03
which is an absorbic acid
5:05
just generally helps with the
5:08
general function of your body
5:11
vitamin c is essential for many
5:13
processes in the body including iron
5:15
absorption particularly for the type of
5:17
iron found in plants if you get plenty
5:18
of fruit and veg in your diet you're
5:20
probably getting enough vitamin c
5:24
last but not least is omega-3
5:27
these are great for helping with heart
5:29
disease depression
5:31
dementia i think and also arthritis your
5:34
body can't make them so it's best to get
5:37
it from food sources
5:39
or supplement it's true that people who
5:41
have higher blood levels of certain
5:43
long-chain omega-3s the type you get
5:45
from oily fish tend to have lower risk
5:48
of those conditions and fish oil
5:49
supplements are one of the few
5:50
supplements i recommend for most of my
5:52
own clients who don't eat oily fish now
5:55
i've explained the difference between
5:56
short chain omega-3s like you'd find in
5:58
flax seeds chia seeds or walnuts and
6:00
long-chain omega-3s like you get from
6:02
seafood and algal oil in a previous
6:04
video for my protein so check it out
6:07
along with that is i will normally have
6:09
with my breakfast i have oats
6:12
and i will have
6:13
protein
6:14
breakfast tends to be the lowest protein
6:17
meal of the day in the uk so adding
6:19
protein to your first meal can be a good
6:20
way to increase your total daily protein
6:22
intake if that's your goal you can do
6:24
that with dairy eggs protein powders and
6:27
even those pre-made shakes if you want
6:28
something really convenient if i'm
6:30
having one of my recipes though yeah
6:33
i've got one recipe which is itches
6:35
banging
6:36
i have this
6:38
whey is the highest quality protein we
6:40
know of there are lots of different
6:41
types of whey personally if you have no
6:43
issues with lactose i think a whey
6:45
concentrate like this is a really good
6:47
option but if you want a very different
6:49
type of shake you might want to try a
6:50
clear way type product now i haven't
6:52
tried something like this myself
6:54
hint but basically it's whey protein
6:56
that has been processed and filtered to
6:58
provide a protein that is much more pure
7:00
than regular protein shakes and it
7:02
dissolves really well in water it
7:04
dissolves so well that it's almost like
7:06
a juice it also has virtually the same
7:09
amino acid profile of whey protein so
7:11
you should have the same benefits for
7:12
mbs so it's nice if you want to change
7:15
from a regular milky protein shake
7:17
and then after breakfast after getting
7:19
the kids ready y'all then like i'll get
7:21
ready to train and that's when
7:24
the pre-workout plus
7:26
six grams of
7:27
citrulline 3.2 grams of beta-alanine 300
7:30
grams of 300 milligrams 300 grams of
7:33
caffeine would like literally dead you
7:35
like
7:36
he's right it would literally dead you
7:38
so i'm not a massive fan of most
7:40
pre-workout blends because they often
7:42
contain things that don't work or aren't
7:44
dosed correctly as for what does work
7:46
the real star of any pre-workout is
7:48
caffeine and this has a nice dose of
7:50
caffeine at 300 milligrams depending on
7:52
your sensitivity to caffeine a good
7:54
ergogenic dose is around three to six
7:56
milligrams per kilogram of body weight
7:58
so if you weigh about 70 kilos that's
8:01
210 to 420 milligrams of caffeine and
8:03
just for a little context an average cup
8:05
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
8:15
a supplement with some decent research
8:17
behind it and it helps to release nitric
8:19
oxide in your blood which causes your
8:20
blood vessels to dilate which may
8:22
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
8:33
i noticed through my own tracking that i
8:36
fall short on my protein when you're
8:38
trying to juggle 100
8:40
things a day it slips your mind so
8:43
instead of grabbing a cookie from from
8:46
maryland
8:47
i'll grab a cookie from my protein and
8:50
top up my protein
8:52
top up my protein with my protein
8:56
you're flipping anyway
8:58
so he's made a good point here about
9:00
protein bars or protein snacks
9:02
do you need them to get enough protein
9:03
in your diet
9:04
absolutely not
9:06
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
9:15
much a fan of a food first approach when
9:17
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
9:30
a father so some products can just take
9:32
the stress out of meeting all of your
9:34
nutritional bases at the end of the day
9:36
you have to do what works for you so
9:38
this has been gabriel says supplement
9:40
routine what did you think do you take
9:42
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
10:00
[Music]
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