Episode 43: Deep-diving sports nutrition and cognition with Dr. Douglas Kalman

Registered dietician and co-founder of the International Society of Sports Nutrition Doug Kalman gives his perspective on a wide range of currently popular supplements for performance, and enhanced cognition. Plus, he answers the age-old question: Is brown rice really any better than white rice? Highlights: - On creatine: Are we really still having discussions about its safety and efficacy? Really? - The persistence of the "supplements are all snake oil" argument - "Nutritional shortfalls" aren't just a thing of the past. They're very real today as well. - "We're born with teeth, and we're born to use teeth for a reason. And it's not just to take an apple off of the tree. It's also to eat that cow, or to eat protein foods." - Why the brain benefits from being treated "as a muscle." - Creatine and neuro-protection against "the facts of life," or "You can trip walking down your driveway with the gifts that you just bought for your family and hurt your head." - Low-dose creatine: take it and forget about it - The performance benefits of caffeine, Nitrosigine, phosphatidylserine, and Alpha-GPC - The decision tree he uses to help match athletes and supplements - Why you should consider periodizing supplements - The biggest job of any nutritionist: help the athlete stay healthy - The first question to establish an athlete's base: "Have you had five to nine servings of fruits and vegetables today? Probably not." - The other "base items" on his nutritional list - Why he doesn't like multivitamins with iron for men - Two essential supps for vegan athletes - Why genetic testing might be helpful for athletes - Why you should never do something new on the day of competition - What you need to know about teacrine, theanine, and other current popular nootropic supps - What he took for the six months leading up to a recent boxing match - His number one advice for taking any supp: "Follow the label directions. They are there for a reason." - Why he likes to read supplement reviews - Brown rice vs white rice: Is there any metabolic or blood sugar difference? Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast