GT Performance Podcast28 Loka 2025

Supplements 101: The 3 Categories Every Athlete Should Know

In this entry of the Athlete Development Journal, Dr. Zach Guiser provides a framework for training your mind, building your body, and fueling your soul.

First, he tackles Training Your Mind by exploring the concept of "High Agency" and asking whether you are someone who happens to the world, or if you let the world happen to you .

Next, he dives into Building Your Body with a comprehensive answer to one of the most common questions: "Should I take this supplement?". After laying down three crucial caveats—including the non-negotiable importance of NSF Certified for Sport products —he breaks down the most popular supplements into three clear categories:

Ones almost everyone should take: Creatine , Protein Powder , and Vitamin D.
Ones helpful in specific situations: Caffeine , Multivitamins , Omega-3s , Collagen , Magnesium , and Iron.
Ones that are a waste of money or dangerous: Pre-workout , individual amino acids (BCAAs/EAAs) , and Green Superfoods.

Finally, he Fuels Your Soul by sharing a simple 5-4-3-2-1 grounding technique to help anyone with a "busy brain" stay present in the moment.

Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

Links:

- read this article: gtperformance.co/adj102825

- the phenomenal high agency essay: highagency.com

- subscribe to the newsletter: gtperformance.co/newsletter

- creatine article: gtperformance.co/creatine/

IN THIS EPISODE:

00:00 - Introduction
00:27 - Train Your Mind: Are You a High Agency Person?
00:54 - Build Your Body: A Breakdown of Supplements
01:23 - The 3 Most Important Rules for Taking Supplements
02:44 - Category 1: Supplements Almost Everyone Should Take
04:36 - Category 2: Supplements for Specific Situations
07:59 - Category 3: Supplements That Are a Waste of Money
10:04 - Fuel Your Soul: The 5-4-3-2-1 Trick for a Busy Brain

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