Key insights

• ⚖️ Supplements are categorized into tiers based on their effectiveness and the evidence supporting their use.
• 💪 Tier one includes supplements with strong evidence and meaningful effects, such as creatine and protein.
• 👍 Tier two includes supplements with promising evidence but some shortcomings, such as beta-alanine and its limited effectiveness in certain situations.
• 📊 Tier 2 supplements have marginal effects but are supported by evidence.
• 💊 Examples of tier 2 supplements include sodium bicarbonate, beta alanine, citrulline malate, and dietary nitrate.
• ☕ Caffeine's effects on endurance vs. resistance exercise, habituation, and withdrawal.
• 🔍 Supplements are classified into tiers based on evidence, Tier 3 holds supplements with controversial benefits.
• 5️⃣ The five-tier system for rating supplements is informative and helps in decision making.
• ⛔ Tier five supplements can harm performance or physical health, Examples of banned and dangerous supplements like dmaa and ephedrine.
• ⚠️ Eric's tier system for supplements categorizes them based on safety and effectiveness.

Q&A

• What is Eric's perspective on the tier system for evaluating supplements?

  Eric's tier system for supplements categorizes them based on safety and effectiveness. He outsources some assessments due to practicality and relevance to certain populations. There is potential for creating a comprehensive tier list for various supplement outcomes, but it would require significant effort. Eric is open to sharing his tier system and encourages others to develop it further.

• What are some examples of tier five supplements and their associated risks?

  Tier five supplements can harm performance or physical health. Examples of banned and dangerous supplements like dmaa and ephedrine are provided, depicting the risks and adverse events associated with their use. The speaker also emphasizes the importance of smart and hard training while monitoring workout progress.

• What do tier four and tier five in the supplement rating system signify?

  The five-tier system for rating supplements is informative and helps in decision making. Tier four includes supplements with evidence of null effect, such as Glutamine, while tier five holds untested or potentially harmful supplements. Optimism plays a role in trying supplements, leading people to overlook tier five, which includes untested or potentially harmful supplements.

• What is the content of tier three in supplement classification?

  Supplements are classified into tiers based on evidence. Tier 3 contains most supplements with controversial benefits, including the debate on caffeine's impact on exercise, habituation, withdrawal, and its effects on endurance vs. resistance exercise.

• What types of supplements fall into tier two?

  Tier two supplements require solid evidence-based justification but have marginal effects. Examples include sodium bicarbonate, beta-alanine, citrulline malate, and dietary nitrate. Citrulline malate, for instance, is good for strength endurance but its effect on power is unclear, placing it in tier 2. Some supplements may never reach tier 1 but can still be useful in tier 2.

• Can you provide examples of tier one and tier two supplements?

  Examples of tier one supplements include creatine and protein, which have strong evidence and significant effects. Tier two supplements include beta-alanine, citrulline malate, dietary nitrate, and sodium bicarbonate, which have promising evidence but marginal effects and limitations in certain situations.

• What is the basis for categorizing supplements into tiers?

  Supplements are categorized into tiers based on their effectiveness and the evidence supporting their use. Tier one includes supplements with strong evidence and meaningful effects, while tier two includes supplements with promising evidence but some shortcomings.

• 00:00 The speaker discusses the categorization of supplements into tiers based on their effectiveness and provides examples of tier one and tier two supplements.
• 05:42 Tier 2 supplements require solid evidence-based justification but have marginal effects. Examples include sodium bicarbonate, beta alanine, citrulline malate, and dietary nitrate. Citrulline malate is good for strength endurance but its effect on power is unclear, placing it in tier 2. Some supplements may never reach tier 1 but can still be useful in tier 2.
• 11:04 The debate on caffeine's impact on exercise, habituation, and withdrawal. Supplements are classified into tiers based on evidence. Tier 3 contains most supplements with controversial benefits.
• 16:34 A discussion about the five-tier system for rating supplements, with an emphasis on tiers four and five, and examples of supplements that fall into these tiers. It also covers the role of optimism in trying supplements.
• 21:45 The speaker discusses tier five supplements, highlighting the potential harms and risks associated with their usage. Examples of banned and dangerous supplements like dmaa and ephedrine are provided, depicting the risks and adverse events linked to their use. The speaker emphasizes the importance of smart and hard training while monitoring workout progress.
• 27:36 Eric discusses his tier system for evaluating supplements, outsourcing some assessments, and the potential for creating a comprehensive tier list. He also mentions the limited effectiveness of many supplements and expresses willingness to share his tier system.