Are YOU Falling for These 5 Nutrition SCAMS?!

Real Doctor, Dr. Pak debunks common nutrition myths/scams that for some reason are still a thing in 2024.
References:
Preworkout Supplements:
A Systematic Review and Meta-Analysis of the Effect of Multi-Ingredient Pre-Workout supplementation on Strength, Exercise Volume and on Anaerobic Capacity in Healthy Resistance-Trained Individuals
www.researchgate.net/publicat...
The influence of caffeinated and non-caffeinated multi-ingredient pre-workout supplements on resistance exercise performance and subjective outcomes
pubmed.ncbi.nlm.nih.gov/35599...
Effects of Multi-Ingredient Pre-Workout Supplement and Caffeine on Bench Press Performance: A Single-Blind Cross-Over Study
www.ncbi.nlm.nih.gov/pmc/arti...
-
Low Carb Diets:
Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion
jamanetwork.com/journals/jama...
The energy balance model of obesity: beyond calories in, calories out
www.ncbi.nlm.nih.gov/pmc/arti...
Benefits of Low Carbohydrate Diets: a Settled Question or Still Controversial?
www.ncbi.nlm.nih.gov/pmc/arti...
Effects of the Ketogenic Diet on Muscle Hypertrophy in Resistance-Trained Men and Women: A Systematic Review and Meta-Analysis
pubmed.ncbi.nlm.nih.gov/36231...
The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis
pubmed.ncbi.nlm.nih.gov/35809...
-
BCAAs:
The effect of branched-chain amino acids supplementation in physical exercise: A systematic review of human randomized controlled trials
www.sciencedirect.com/science...
-
Intermittent fasting:
The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis
pubmed.ncbi.nlm.nih.gov/37299...
Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials
pubmed.ncbi.nlm.nih.gov/30583...
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www.minimumdosetraining.com/
or on the Boostcamp app:
www.boostcamp.app/?...
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Edited, colored by Orestis Ioannidis
Ig: / orestis_ioannidis
Filmed in the Wolf's lair
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My podcast 'Muscle and Feels' with co-host Dr. Milo Wolf (@WolfCoaching) @MuscleAndFeels
Follow me on:
IG: / dr__pak
ResearchGate: www.researchgate.net/profile/...
Business enquiries (consultations, coaching etc): drpak.com
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.

[@Dr__Pak]

References: Preworkout Supplements: A Systematic Review and Meta-Analysis of the Effect of Multi-Ingredient Pre-Workout supplementation on Strength, Exercise Volume and on Anaerobic Capacity in Healthy Resistance-Trained Individuals www.researchgate.net/publication/337821588_A_Systematic_Review_and_Meta-Analysis_of_the_Effect_of_Multi-Ingredient_Pre-Workout_supplementation_on_Strength_Exercise_Volume_and_on_Anaerobic_Capacity_in_Healthy_Resistance-Trained_Individuals The influence of caffeinated and non-caffeinated multi-ingredient pre-workout supplements on resistance exercise performance and subjective outcomes pubmed.ncbi.nlm.nih.gov/35599920/ Effects of Multi-Ingredient Pre-Workout Supplement and Caffeine on Bench Press Performance: A Single-Blind Cross-Over Study www.ncbi.nlm.nih.gov/pmc/articles/PMC9105861/ - Low Carb Diets: Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion jamanetwork.com/journals/jama/fullarticle/2673150 The energy balance model of obesity: beyond calories in, calories out www.ncbi.nlm.nih.gov/pmc/articles/PMC9071483/ Benefits of Low Carbohydrate Diets: a Settled Question or Still Controversial? www.ncbi.nlm.nih.gov/pmc/articles/PMC9621749/ Effects of the Ketogenic Diet on Muscle Hypertrophy in Resistance-Trained Men and Women: A Systematic Review and Meta-Analysis pubmed.ncbi.nlm.nih.gov/36231929/ The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis pubmed.ncbi.nlm.nih.gov/35809162/ - BCAAs: The effect of branched-chain amino acids supplementation in physical exercise: A systematic review of human randomized controlled trials www.sciencedirect.com/science/article/pii/S0765159721002008 - Intermittent fasting: The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis pubmed.ncbi.nlm.nih.gov/37299567/ Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials pubmed.ncbi.nlm.nih.gov/30583725/

[@human_hope]

Thanks doc

[@chayoto]

Thanks for all the links to actual research. The data seems soundly collected.

[@Shvabicu]

"Dr." Berg wants to know your location

[@SeekAStrak]

Dr Phil has entered the chat.

[@dlloydy5356]

Great stuff thanks Doc Pak

[@Ask-Ali]

Sending this to all my fake doctor friends

[@RestLess-MinD]

But dr.dre said…

[@davidbenning10]

@@RestLess-MinDNothing. Dr. Dre is locked in your basement!

[@bigfoot14eee99]

Between wake up and noon, coffee and a whey shake.

[@gerym341]

The truth! Thank you, Doctor Pak.

[@paulgaras2606]

The use case I’ve seen for bcaa powder is in prolonged exertion (90+ minutes of continuous activity) when combined with electrolytes and dextrose in a hydration solution. The addition of the amino acids supposedly Improves endurance vs simple carbs alone. This application isn’t about gains but about sustaining exertion for longer periods of time. (Marathons, multi mile hikes etc.)

[@BuJammy]

Easier on the digestion generally, plus much smaller amount to ingest (3grams vs 30 grams)@@BigBADSTUFF69

[@paulgaras2606]

@@BigBADSTUFF69a lot of endurance athletes eat potatoes on their runs too. Everyone has a preference. The bcaas (although I think it’s actually more common to use eaa powder) are just to kickstart the glycogen replenishment process. The bcaas or eaas get mixed in at a 1:4 ratio with carbs so a low amount of protein and no fat is good for that use case. Again it’s just another option. some people prefer bars, potatoes, protein powder, or whatever.

[@SuperSwifte]

What would the benefits be of using BCAAs/EAAs vs whey protein for intraworkout?

[@chrism45]

If you try a few different preworkouts, caffeine, coffee or none at all you'll notice that some of them affect performance differently. This definitely means that some of them are worth the money. Now if you want a healthy alternative I'd stick to coffee.

[@VegetaPrinceOfSaiyans]

Coffee with rhodiola are top tier.

[@warrenhenning8064]

Any truth to beta alanine being helpful for very long sets (> 60 seconds) after a full loading period? I've heard references to this in other videos. Beta-alanine is a popular pre-workout ingredient, but if it only helps with cardio-limited sets that most people don't do, if it helps at all, then it's not really worth considering.

[@user-py2ix8qm2h]

What about Citrulline Malate pre workout?

[@beerdemus2812]

bullshit bro, I'm sorry

[@louisemmett1999]

Is it cold in wolf’s dungeon pak

[@lukesps4766]

Isnt Citrulline also a good thing to take preworkout that comes with most preworkouts i feel like Dr. Wolf and Dr. Mike have said citrulline is a supplement with worth while benefits

[@Dr__Pak]

Yeah but why not just buy citrulline by itself and pay the extra bucks for a preworkout that many times will require you to take more than 1 scoop to get close to the recomennded citrulline amount?

[@VegetaPrinceOfSaiyans]

​@@Dr__Paka lot of preworkouts are putting 4g of more these days, but citrulline is active at as low as 1g from what I've read.

[@erikschubert9764]

12:52 „I bid you“ sounds for me not like German but rather as someone has to offer something … tell me more

[@tntcheats]

Myth: eating handful after handful of Flintstones vitamins will NOT maximize your gains.

[@espenstoro]

I do like a preworkout as an occasional boost, that way it's really effective. My normal day to day is two cups of coffee, I'm not used to excessive caffeine, so it'll hit quite hard when I have it. For those days when I feel like I'm really gonna have a massive PR or something, which isn't very often.

[@gokukakarot1855]

Are you under the impression people want to know what you do?

[@Dr__Pak]

I do the exact same bro. I got a tub of pre which I pull out for that one yolo day per year for that extra placebo effect

[@gustavolealgomes5448]

@@gokukakarot1855 thats rude and true

[@dymbus]

BIO-GRO gang checking in

[@giorgospapadopoulos1863]

PHIL-it is probably the best preworkout worth taking and with enough caffeine for perfomance boost!!!1!! :D

[@gokukakarot1855]

For the algorithm

[@manwlhs_th4653]

Λες και δεν ξερουμε

[@human_hope]

Greg doucette 😂

[@heidiswisher2044]

👍

[@Coachahmadreza]

See U in the Court :D

[@1TieDye1]

Tldr there are no magic bullets lol

[@Dr__Pak]

There are bro didnt u watch the video? I specifically talked about 5 definitely-science-backed magic bullets

[@BuJammy]

Young guys today need pre-workout, because they think they need an energy drink to fold laundry, or a six pack of them to sit in a chair and play video games for a few hours. Their parents drink coffees from starbucks that are bigger than a forearm. I don't wanna go all RD Laing/Foucault, but the whole world is ("over"?) stimulated now.

[@alexanderchernoshtan9898]

trenbolon acetat +bcaas = 10 kilo mass gain 😂

[@thanosxypolytos4093]

Here since day one 1️⃣

[@kerkireos]

Mπραβο Νταη μου

[@TheYangoable]

[@tomztomasz506]

Fifth!

[@user-gy5lk9uq8b]

Σωραιος

[@GLOKD]

Low carbs is such an easy way to lose bodyfat, no idea how it made this list. Quite a big chunk of my daily calories are from cereal, bread and rice that I consume for breakfast, lunch and dinner respectively, so simply reducing those things in each meal is a very easy and repeatable way of reducing calories. Conversely, if you were to ask me to reduce calories through reducing fat... that involves buying lots of fat-free products and measuring teaspoons of olive oil or portions of grated cheese which is altogether more complicated. Fat is also essential for hormone production. Moreover, many naughty things in my life - such as alcohol - are also carbs, and also easy to keep track of and eliminate as necessary.

[@beerdemus2812]

You don't lose weight because of 'low carbs', but because you're in a caloric deficit. Come on, man...

[@lamondaforestry]

​@@beerdemus2812that's what he is saying

[@hipdrive]

Or you could just lower overall calories instead of cutting out a whole essential food group and unbalancing your diet

[@darrelvo5715]

Sure, everything you said is correct. Keep in mind; you’re only speaking about weight loss; what about putting on size? Do you think it’s easier with/out carb?. Not sure how long you’ve following dr Pak; he preaches the opposite of an all or nothing approach. low carb is generally a scam because there are so many products that push that idea… as if is the only way to lose weight. Which I’m sure you know it’s not true.

[@Basement_Bodybuilding_on_tren]

BRO trenbolone is the best supplement 1000% muscle gains

[@davidbenning10]

Trenbolone sandwiches 💊 🥪 > bologna sandwiches