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Our expert nutritionist reviews the supplement routine of online fitness coach,@MarinoKatsouris to explain the science behind what he's taking.
You may have seen @MarinoKatsouris on your screens, or you may know him better now for his incredible workout content and online coaching programmes. The personal trainer takes his training and nutrition seriously, that's for sure.
We wanted to find out exactly what's fuelling this machine of a man, so we asked Marino to share his daily supplement routine and then got our favourite nutrition expert, Richie Kirwan to review it.
Richie is a nutritionist & PhD researcher who's not afraid to hold back when it comes to separating the fact from the fiction, so keep watching if you want to get the low down on what works and why.
Find Richie on Instagram: @be_more_nutrition
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0:00
i usually have this the salted caramel
0:02
flavor and now i'm just having the
0:03
strawberry milkshake
0:04
i'm just going to take this opportunity
0:06
to say that salted caramel anything is
0:08
amazing it is hands down the best flavor
0:11
and if you disagree with me you're just
0:12
wrong what about chocolate
0:15
you're wrong
0:16
[Music]
0:18
how's it going guys my name is richie
0:19
kirwan and today we're going to take a
0:21
look at some of the supplements taken by
0:22
the my protein ambassador mourinho
0:24
katsurus now one thing to point out
0:26
before we get into this is that just
0:27
because mourinho takes these supplements
0:29
doesn't mean that you need to or should
0:31
take them yourself let's get started
0:33
hey what's up team mourinho here and i'm
0:34
going to be taking you through my
0:36
current supplement stack which i take to
0:38
help me with my training and live a
0:40
healthier lifestyle
0:42
that's actually a really good point
0:45
supplements aren't just there to help
0:46
people get bigger faster and stronger
0:48
there are plenty of supplements that you
0:49
can take just to make sure you're living
0:51
a healthier life and maybe get great
0:53
hair like this way too
0:54
now starting with supplement number one
0:58
and that is creatine now i like the
1:01
creapure creatine monohydrate just in
1:04
case you're wondering why everybody
1:05
talks about creatine so much it is
1:07
simply one of the most effective
1:10
ergogenic aids that's a fancy word for
1:11
performance answer on the market it
1:13
works it works well and it has a lot of
1:16
research backing it up if you hop on to
1:19
pubmed which is a website that lets you
1:20
search for scientific papers and search
1:22
for clinical trials of creatine you'll
1:24
find almost 5 000 papers and that's not
1:27
even counting the review papers it's
1:30
simply one of the most if not the most
1:32
highly researched sports supplements
1:35
around
1:37
now mourinho mentions creapure and i
1:40
often get asked what's the difference
1:41
between creatine monohydrate and
1:43
creature so first off creatine comes in
1:45
a few different forms but creatine
1:47
monohydrate is by far the most widely
1:49
studied form and it's the form that i
1:51
recommend to my own clients creapure is
1:53
a patented form of creatine monohydrate
1:55
made by a company in germany called al's
1:57
chem trustburg my apologies to all the
1:59
german speakers watching this it's still
2:01
the same creatine monohydrate but it's
2:03
exceptionally pure which means it's free
2:05
from impurities in fact it's about 99.99
2:09
creatine monohydrate regular creatine is
2:11
still virtually free of impurities but
2:13
creapure has been processed a little bit
2:15
more thoroughly if you've got the extra
2:17
money and the level of purity is
2:18
something that is important to you then
2:20
it might be worth thinking about it's a
2:22
very popular sports supplement because
2:25
it works
2:26
i take
2:27
five grams every day it doesn't matter
2:30
the time morning evening post-workout as
2:33
long as i get five grams a day it
2:34
doesn't matter
2:36
it's so refreshing to hear this often
2:38
you'll hear people trying to be smart
2:40
and edgy by saying you need to take
2:41
creatine at certain times of day or
2:43
immediately before training and that's
2:45
absolute
2:46
creatine doesn't have acute effects in
2:49
terms of muscle performance you take
2:51
creatine for a while its levels build up
2:53
in your muscles until they can't
2:54
increase anymore and you'll maintain
2:56
those benefits as long as you keep
2:58
taking it every day so it just doesn't
3:00
matter when you take it just take it
3:02
daily creatine is great because it helps
3:04
your muscles produce more atp meaning
3:06
that you have more explosive power and
3:08
can lead to muscle and strength gains
3:11
and there are a lot of misconceptions
3:12
about it mainly that it will make you
3:14
lose hair that you
3:16
there is no direct evidence for this one
3:19
study once found that taking creatine
3:22
can increase dht or dihydrotestosterone
3:25
which is associated with hair loss but
3:27
when it's a big butt that result has
3:29
never been replicated that single result
3:31
doesn't mean that creatine causes hair
3:34
loss however it was enough for the idea
3:36
to become commonly known today even
3:39
though there is no other evidence to
3:41
prove
3:42
retain water it's all myth you don't
3:44
need to worry about it it's a naturally
3:46
occurring substance in your body
3:49
well it does cause some people to hold
3:51
on to water but i need to be really
3:52
clear when people start taking creatine
3:54
they often end up looking better because
3:56
creatine saturates the muscles cause
3:58
them to hold on to more water and that
4:00
makes the muscles swell and actually
4:01
look fuller unless you're an athlete in
4:03
a weight-sensitive sport like mma that
4:05
little bit of water retention isn't
4:07
going to be an issue
4:08
supplement number two and that is
4:11
l-glutamine so glutamine gets a lot of
4:14
press
4:15
and it manages to sneak its way into a
4:17
lot of supplements and protein powders
4:19
glutamine is an amino acid and if you
4:20
know your biochemistry amino acids are
4:22
the building blocks of protein there are
4:24
21 amino acids and nine of them are
4:26
essential amino acids or eaas which
4:28
means that we need to get them from our
4:31
diet the rest we can actually make
4:32
ourselves in our body from other amino
4:34
acids glutamine is what's known as a
4:36
conditionally essential amino acid that
4:38
means that under normal conditions it's
4:40
not an essential amino acid but in some
4:42
cases like disease muscle wasting or
4:44
even if someone is severely burned our
4:46
body simply can't produce enough to meet
4:49
our needs a workout day for me can't be
4:51
complete without some pre-workout and i
4:54
like to take the pre-workout plus now
4:56
the pre-workout plus is great because it
4:58
has all the ingredients you need for an
5:00
awesome workout it's all clinically
5:02
dosed from six grams of l-citrulline
5:04
malate to 3.2 grams of beta-alanine to
5:06
give you these insane and great pumps
5:09
combined with 300 milligrams of caffeine
5:11
which is just awesome
5:13
some people swear by pre-workouts and if
5:16
you have a particularly intense session
5:18
coming up they might be useful
5:19
pre-workouts work in a couple of main
5:21
ways one is through stimulants such as
5:24
caffeine and this product has a nice
5:26
dose of caffeine at 300 milligrams it
5:28
can improve your power output in the gym
5:30
allowing you to train a little harder
5:32
and a little longer which is really
5:34
important if muscle gain and strength
5:36
are your goals and it's also really good
5:38
for endurance athletes that need to
5:39
perform better for longer another way
5:41
some pre-workout ingredients can improve
5:43
your gym session is by working as pump
5:45
enhancers if you don't know what a pump
5:47
is please check out the documentary
5:48
pumping iron arnold schwarzenegger
5:50
explains it better than anybody else
5:52
believe me it's worth looking it up in
5:54
terms of pump enhancers l-citrulline
5:57
helps to release nitric oxide in your
5:58
blood which causes your blood vessels to
6:00
dilate which may improve blood flow
6:02
giving you that swollen muscle feeling
6:04
known as a pump most pre-workouts that
6:05
say they have l-citrulline are
6:07
incredibly low dose so always check the
6:09
pack to make sure you're getting an
6:10
effective dose which is about six to
6:12
eight grams mourinho also mentions
6:14
beta-alanine that's the supplement that
6:16
gives you that weird tingly sensation
6:17
that most people associate with
6:19
pre-workouts most people don't realize
6:20
that besides that tingly feeling taking
6:22
beta-alanine just before a training
6:24
session won't actually have a direct
6:26
effect on a performance beta-alanine
6:28
needs to be taken like creatine daily so
6:31
you can build up a molecule called
6:33
carnosine in your muscles before you'll
6:35
notice any performance benefits and then
6:37
you can maintain that dose just like
6:38
creatine it will sustain
6:41
you throughout your whole workout and
6:43
you don't need to worry so overall it's
6:46
a great one to have and i love it
6:47
something i always say about
6:48
pre-workouts that contain caffeine and
6:50
citrulline is if you take it just as
6:52
you're walking onto the gym floor you
6:54
should get the full benefits when you're
6:56
leaving the gym after your session you
6:57
really should try to take them about 45
6:59
minutes to an hour before you expect to
7:01
be doing the most intense part of your
7:03
workout
7:04
so overall it's a great one to have and
7:06
i love it my favorite flavor is actually
7:08
the rainbow candy and it tastes pretty
7:10
awesome now moving on to the whey
7:13
protein obviously we have the way i
7:16
don't like calling whey protein a
7:17
supplement but
7:19
it does help you supplement protein
7:21
because at the end of the day you're not
7:22
going to get huge by just having whey
7:24
protein it's just like having chicken
7:25
breasts but the convenience of having a
7:28
protein shake like this is absolutely
7:31
incredible yeah i couldn't agree more
7:33
here providing you're training well and
7:35
you're getting enough protein in your
7:36
diet it doesn't really matter if it's
7:38
whey or chicken or eggs or beef you're
7:40
still going to grow but protein powders
7:43
are super convenient and can make
7:44
getting enough protein into your diet
7:46
easier and in some cases a little
7:48
cheaper too let's be honest you don't
7:49
want to have to grill a chicken breast
7:51
every time you want some protein so a
7:53
shake is a really decent alternative it
7:55
also
7:56
has digestive enzymes in to help you
7:58
digest the protein better especially if
8:01
you're a bit lactose intolerant like me
8:02
this is a perfect thing to have if
8:05
you're healthy you won't get any real
8:06
benefits from digestive enzymes unless
8:09
you're lactose intolerant like merino
8:10
here and you're taking lactase but you
8:12
could always just get a pure whey
8:14
isolate which is virtually lactose free
8:16
instead
8:17
going into the vitamins and minerals
8:18
here we have the multi now the
8:20
multivitamin this is basically your
8:23
all-in-one this is perfectly dose so
8:26
your body absorbs everything
8:29
so if you want to cover all of your
8:30
nutritional bases having a healthy
8:32
balanced diet that doesn't eliminate
8:34
entire food groups should be your number
8:35
one priority a good multivitamin can act
8:37
more like a safety valve just in case
8:39
some aspects of your diet aren't optimal
8:41
making sure you don't become deficient
8:43
in any specific nutrients mourinho makes
8:45
a good point here about not looking for
8:47
the highest dosed supplement some
8:49
vitamin deficiencies can have serious
8:52
side effects and lead to diseases like
8:54
pellagra from too little b3 or night
8:56
blindness from too little vitamin a
8:57
getting enough of those vitamins can
8:59
completely cure those conditions but
9:01
taking too much can actually be bad for
9:04
you so yeah more isn't always better
9:07
alongside that i have
9:09
the omega bouncer these are mega threes
9:11
i combine this with all my other
9:13
supplements because it's an awesome
9:15
thing to take for your heart health and
9:17
just overall well-being omegas they're
9:19
great for your skin they're great for
9:20
your bones basically
9:22
you can't go wrong with having some
9:24
amiga in your life
9:27
yeah i completely agree with this
9:29
ensuring that you have some omega-3 and
9:30
omega-6 fatty acids in your diet is
9:32
really important for all around
9:34
well-being heart health brain
9:36
development skin joints immunity
9:38
essential fatty acids play a major role
9:40
i have the tea performed this is
9:43
my proteins natural testosterone booster
9:45
this will just help optimize the male
9:47
hormones and it's a great thing to have
9:49
and if you are experiencing any low
9:52
appetite low sex drive this is an
9:54
awesome thing to supplement into your
9:56
routine
9:57
to help aid your optimal male
10:00
performance
10:02
optimal male performance
10:04
so testosterone boosters are another
10:07
very common supplement because everyone
10:08
thinks testosterone equals instant gains
10:11
big muscles here's the thing these
10:12
supplements often contain some mix of
10:14
the same ingredients including zinc
10:17
magnesium and vitamin b5 or pantothenic
10:20
acid along with some other bells and
10:22
whistles if you're deficient in any of
10:24
these nutrients your testosterone levels
10:26
might drop lower than they should which
10:28
isn't good so if you improve your diet
10:30
or supplement with these nutrients your
10:32
testosterone levels should go back to
10:34
normal the thing is
10:36
normal testosterone levels don't mean
10:38
instant and massive muscles the only way
10:40
testosterone is going to make you
10:42
massive is if you have levels that are
10:44
far higher than your body can produce
10:46
naturally you need what's known as
10:48
supraphysiological levels for that kind
10:50
of effect and no legal supplement is
10:52
going to help you with that if you're
10:54
worried about your testosterone levels
10:56
get them checked and if your diet is
10:58
poor work on improving that first now
11:00
moving on to the last supplement i have
11:02
got l-carnitine it's a pretty underrated
11:05
supplement not only can it help you your
11:07
body produce more energy it's awesome
11:11
for actually helping you metabolize fat
11:13
so
11:14
so i won't say much about l-carnitine
11:17
yes it does have a role to play in
11:18
energy production because it actually
11:20
helps to transport long-chain fatty
11:21
acids into the mitochondria in your
11:23
cells where they can be broken down for
11:25
energy so yes it can help to switch our
11:27
fuel utilization to more fat than carbs
11:30
which in some cases can improve
11:31
performance for some endurance type
11:33
sports because it spares muscle glycogen
11:35
however just because it improves fat
11:37
oxidation doesn't mean it improves fat
11:40
loss so this has been mourinho katsura's
11:43
supplement routine what did you think
11:45
did you take any of these supplements
11:46
yourself let us know in the comments and
11:48
if you have any questions about these
11:50
supplements ask us in the comments
11:52
section below and remember like and
11:54
subscribe to the my protein youtube
11:55
channel for more great evidence-based
11:58
nutrition information
12:00
[Music]
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