Bulletproof For BJJ Podcast
Discussions on improving your BJJ, navigating mat-politics and all aspects of the jiu jitsu lifestyle. Multiple weekly episodes for grapplers of any level. Hosted by JT and Joey - Australian jiu jitsu black belts, strength coaches, and creators of Bulletproof For BJJ App. Based out of Sydney, Australia
Bulletproof For BJJ Podcast
This Is The Most Underrated Supplement For Jiu Jitsu
Have you done everything you could to enhance your BJJ game? You buy instructional, hit your lifts, hit your mobility, but you still can't keep up with the guys at your gym? Maybe we have a not so secret powder that will increase your output, mood, muscles, etcetera. Tune in to hear why creatine could be the game changer for you!
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A good martial artist does not become tense, but ready. Essentially, at this point, the fight is over, so you pretty much flow with the goal. Who is worthy to be trusted with the secret to limitless power? I'm ready. Creatine is the single most underrated supplement for BJJ. Here's why. Now, you may have heard of creatine, you might be taking it, but we need to actually talk about why this is the number one supplement that you need to. If you're taking it, you need to take more and and I'm not usually and if you're not taking it, fucking get up on it, hurry up. Well, what's going on? You're behind in the times.
Speaker 1:There is 40 year old crossfit women who kick your ass right now, and it's because of creatine, not because of the Olympic lifting Creatine. Now, for many of you out there you may have heard it's good for lifting weights athletic stuff because it increases your ATP levels, which is just the energy in your muscle. But there's something else which I wasn't smack fully aware of. It actually helps improve your IGF, insulin growth factor, one which helps you build muscle. It actually helps spark that in the body. So not only does it give you more fuel to lift more weights, it actually helps the muscles grow more, so recovery, getting more jacked, all of the things. It's incredibly helpful for that and it's been long studied and known that for like the last 20 years. Know that that it increases igf1, not igf1, the atp thing, right, yeah, so being able to do more reps for longer and that incrementally does help you get, get stronger, which is good. Uh, the igf1 factor, that's kind of only come in in more recent years that people become aware of that, right. So people like, why not? Now, the downside, as it's been spoken to, is that you do get a little bit more water retention. There's a little bit of that. So you might not be as ripped, but the muscle bellies will be full and so you will be looking more muscular. Yeah, right on. So there's that. That's step one.
Speaker 1:Now, more recently and there's there's plenty of stuff in the media about this higher doses of creatine, because typically they'd say, oh, you just take five grams, or five to eight, yes, maybe 10 grams. Now, fuck all that noise. They're talking 20 grams plus for brain function, for cognitive function, wow, specifically to do with fatigue. Now I'm going to go a little bit sideways here. I'm going to talk about the liver king. Wow, oh, love that guy.
Speaker 1:What have I learned from the liver king and all his organic, natural ways? Now the liver king is fucking maniac Balls testicles. What the fuck are you doing? Right, but there was a particular episode with derrick from more plates, more dates where he broke down the liver king's blood work. This is kind of him outing him when a lot of people like somehow we don't think or not. Yeah, much conjecture. And and then derrick was like no, I'm going to break this. And he was like well, you know, he sent me his blood work like six months ago and wanted to consult him as a client. He's like I'm taking this much, this much test, this much growth hormone, this much anavar, this much everything his supplement stack.
Speaker 1:And he was doing like injectable amounts of a lot of things, whether it be carnitine or vitamins or whatever, because some certain elements your body does actually absorb quite well in a injectable form. Now, step away from that. Tell me more about that. I'm not about the injectables, so don't get me wrong. But what I found interesting about this because the guy's crazy I did kind of pay a little bit of attention to him because he was doing all kinds of crazy fitness challenges. You know he's like putting 60 kilos on himself and fucking climbing up the mountain, throwing spears, and you're like God, this guy just doesn't stop. He's going hard for that 20 second reel, full time format. There's a lot of training for him to get that that much content and entertainment. Yeah, what I did pay attention to was this guy's taking 20 to 40 grams of creatine a day. Right, and this is two more than two years ago. I was like what the fuck? That seems like a lot of creatine. And what I had read about creatine is that some people respond to the athletic elements of creatine and some people don't. You give them 10 grams daily and they don't feel the same benefits as others. So they're people who are responders.
Speaker 1:I am someone who responds to creatine. I take some, I feel stronger, I feel better, et cetera. You feel stronger in that moment or when you're at the gym. No, in the gym I can get out a few more reps. So instead of say you know I could maybe only do five reps or something, maybe I could do eight, maybe nine, but incrementally that's so it gives you four reps on a five rep set. Yeah, wow, it's significant, that's huge, it's a lot. And when you compound that over time, like your total volume of lifting is is much higher. Yeah, recovery is better, all those things. But I was like, okay, so liver king's a fucking maniac, fair and you know, also just abusing drugs. But he was also just trying to do the most.
Speaker 1:I am someone who likes to do the most and I thought to myself, what if I have 20 grams of creatine? This is like two years ago and I started taking like 10 in the morning, you know, five in the hour, five after training, like 20 in a day, and I was like I feel pretty good. And I talked to a few other friends and they're like, oh, how does that affect you digestively? And I was like, no, I'm fine. And I started getting stronger and I started getting bigger and I'm like shit's working for me.
Speaker 1:Now the most best natural source of creatine is meat, animal meat, but they've shown that Not vegetable meat, unfortunately, not vegetable meat, but animal sources of protein. But the thing is they've shown that with vegetarians, when they supplement with creatine, they get reductions in fatigue, they get improvements in muscle building. Wow, because it's an element that is kind of missing in the vegetable meat diet. Yeah, but here's the thing. This is the thing that stood out to me. So you know what I hate I hate gassing out. You know what I hate. I hate gassing out. You know what I love Dominating on the mats.
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Speaker 1:Derek more plates, more dates is doing this analysis and kind of expose Liver King. But he was like the training volume on the guy is crazy. That's what he was saying. You can go back and watch the video. And he was hesitant to take him on as a client because he's like I don't think this guy's going to listen to me. He didn't actually end up working with him, but he had all his blood work and all this stuff there. So then you know five to 10 grams. That's some basic bitch shit. I'm talking 20 grams plus and the confirmation bias comes through strong.
Speaker 1:Dr Rhonda, patrick, she's talking about 20 plus grams of creatine to improve cognitive function, for memory retention, fighting fatigue and being able to concentrate. They did this study in people who were sleep deprived and what they did is they kind of kept them sleep-deprived over like six to eight weeks. One group supplemented with 20 to 30 grams of creatine a day and the other group didn't, and they had reduced level of fatigue in up to I think it was like 85% of those people it felt way better just because of the creatine. Yeah, wow, and they're saying it's because your brain uses a bunch of ATP Creatine is good for helping you build ATP and that your brain has a much higher level of saturation for requirement for ATP and therefore saturation of creatine, than your muscles. Right, and that's why it's better to be using much more creatine as a way to fight fatigue.
Speaker 1:And now I'm someone who's chronically underslept, over-caffeinated, all that shit, and I have found that I feel better in the gym when I'm having a bunch of creatine. Now I will, because I take so much of it, I'll run out. And now I'm fuck, run out creatine and then I'll have a. I have a week maybe where I don't I couldn't be bothered going and getting the re-up and, uh, it's good, it's good for the system to kind of you know, cycle on and off. You might say, joe, yeah, that's right. And then, um, and then I'm like, oh, my god, I don't, I don't, I definitely don't have as much. Now he's playing catch up. Now I'm like God, I've lost the saturation, I'm feeling tired, and then, you know whatever, a week later I'm taking it consistently again. I'm like I do feel the difference.
Speaker 1:And what I'm trying to make the case for here is some of you out there have heard yeah, my mate takes it. He does crossfit. I don't do that. Well, you might be taking a vitamin supplement. You might, who knows? Taking protein. You might be doing whatever you can to kind of feel better.
Speaker 1:I believe creatine is not only going to enhance what you're doing in the gym, it's really going to help your recovery from jujitsu. It is going to help you bounce back so you can't be rolling more. Yeah, and it's um, I guess just as a, as a bit of a caveat, it's very cheap, yeah. As far as supplements go, yeah, it's really not expensive, uh, when you compare it to like vitamins and magnesium and fucking electrolytes and stuff, right, uh.
Speaker 1:But also, it has been extensively studied for decades. Yes, like it's really had the shit studied out of it. If there were any downsides to it, I'm very confident we would know those now. Yeah, and so you know, unlike some things right where, if you go into a supplement shop, there's a bunch of shit on the shelves that you can't trust no, but creatine, in my mind, is not one of those things. Not at all. Yeah, you're right, it has been studied, it is really clean, and the thing is they're actually finding more benefits to it than they first imagined. So they're saying that actually it's really good for people who struggle with dopamine, so people who don't produce enough dopamine, people who are depressed. They're saying that it helps function as a not saying it is a neurotransmitter, but it helps with neurotransmitter function, right, and so therefore, people who are struggling to feel happy or excited start taking creatine and it's easier for them to get to those states, and so obviously more research has to be done. States, and so obviously more research has to be done.
Speaker 1:But if we think about, like the three major things that jujitsu really does to your body, which is it requires muscle strain and effort, it breaks your muscles down and it makes you fucking tired. If there was a supplement you could take. And you've got to use your fucking brain a lot. You have to think. You've got to learn your problem solving at a crazy rate. Yeah, creatine really helps If you could sprinkle a little bit of fucking hot sauce on all of those processes. Ooh, you betcha, why wouldn't you? And I mean you could just start with five grams a day, you pussy.
Speaker 1:No, and there used to be this whole idea of loading this. There used to be this whole idea of loading. This is the thing that you have to have a certain amount. But actually that's kind of recently been disproven. If you just start taking it, you will start feeling benefits within a day or two of just having more resources to draw on mentally and physically.
Speaker 1:And look, the crazy thing is all the people out there who are really hardworking athletes, crossfitters, runners, you name it. They take creatine it's kind of stock standard as something you would do. But jujitsu, folks are just not doing it and they're not benefiting. Yeah, it's kind of it's kind of a crazy thing to think that it's being skipped or missed in that way. But, uh, but folks, I can't make a strong enough case because I am taking 20 to 30 grams a day and I haven't had any negative side effects as a result just yet. I mean, sometimes I do get uncontrolled fits of rage and I've just got to hide the bodies.
Speaker 1:No, I think the thing is that there are many things you can do that only help you up until a point, and the great thing about creatine is you can just have a little bit of a play with it. It is cheap, you know. It's like less than a dollar a serve, maybe 50 cents a serve If you're doing like uh uh, maybe 50 cents for five grams. And depending on what brand you buy and it doesn't matter what brand you buy you can buy the cheapest version. Creatine monohydrate it's the same shit, pretty much the same stuff. It doesn't matter how it's blended. So definitely encourage you, get out there, get some. Just a bit of that in water morning, evening, doesn't matter. Get it in your system, you will benefit, thank me, you will benefit, thank me later. I pump it in the morning with electrolytes, which is just a convenient time to get it in. It is tasteless and mix it with the sody. It's just like it's a. It's a nice little starter. Get things going all right, folks there it is, get into it.
