found you through Jordan teaches and I'm so glad I did, your nutrition for BJJ, Mobility routine, and now this video are giving me mountains of information that I will certainly be taking on board.
Hey Ben! Thanks so mcuh from your comment! Let me know if there's anything specifically you want me to cover in this new year and I'll add it to the content list 😁
@@JordanTeachesJiujitsu When it comes to creatine some say that you are going to have a little bit more water rention but really - unless you're around 8% BF or less it doesn't matter all that much
Another cracking vid! I've found that mixing a pure carb supplement with BCAAs/EAAs in my intra-workout drink has been extremely beneficial in maintaining energy levels throughout a training session, as well as refuelling my body for a training session later in the day. I bought EAAs from bulk nutrients but the tasted like shit as they are unflavoured, so i swapped to BCAAs... might have to sacrifice taste for performance though 😐
Great video man, reminding me to use the vitamins and electrolytes I have been forgetting. Also cheers for putting me onto the Bulletproof of bjj boys 🤙
Hey Nick! Yeah bro, I swear to god sometimes I dig out old supplements from months ago that I totally forget about haha, I used to be really bad with it! It's so awesome to hear that you're onto Bulletproof, how's it going for you so far??
@@KierenLefevre bro its been a game changer. I'm a similar body type to you I think, coming from lifting to bjj had all the sticking points they talked about, so far just waking up without shoulder pain and improved hip mobility have had a massive impact. Was the perfect channel for what I needed, has been awesome watching your journey too since I'm at a similar place.
I personally don't recommend test boosting supplements. There's a few reasons for that, firstly is they don't have strong science backing the product's claims and second is there are much better, cheaper and more effective ways to increase your T levels naturally without the supps. Funnily enough, creatine has been shown in some studies to have a slight increase T levels as well. I know it's a bit old now but I did a whole podcast of Testosterone a little while ago. I'll have to remake it into a video if you're interested.
This a great vid, I changed the water i bring to high ph water. that's helped a little. i need an electrolyte mix and post workout protein drink i think.
Hey m8, just discovered your channel. Could you recommend a good electrolyte drink as I sweat like a bastard when I do BJJ. Really loving your video’s. Thanks👍🏻
He Kieren, thanks a lot for this video ! I have a question regarding creatine. I experienced a lot of water storage which „bloats“ your body up. Any Tipps for that side effect of creatine ?
@@KierenLefevre sorry for my late response. Currently I am not taking any creatrine, but ordered some in addition to the essential aminos, magnesium, zinc and Whey Powder. The experience I had with creatine was some years ago and I dont quite remember when I took them
Creatine is probably the top after that I take fish oil and krill oil and a magnesium supplement with three different types of magnesium in it take that at night.
Good question Jon! There has been some research suggesting taking creatine with carbohydrate assist with absorption and taking it before exercise has also been shown to have a very "slight edge" over other times, but I recommend just taking it whenever you can/remember as long as you're consistent.
wow really? That's crazy haha, I have heard of some supplements causing intense dreams, specifically what comes to mind is supplementing with melatonin.
i feel like beta alanine has really improved my recovery inbetween hard sparring rounds, not a game changer, but i feel like i recover 30 seconds quicker then when i dont take it
Awesome question Ray. My IF Routine is generally a 16-8 split. I'll break my fast at 1300 and my final meal is at 2100 (9pm). To curb my appetite in the morning I'll have around 2-3 plain black coffees. Whenever I'm cutting weight particularly back in my bodybuilding days I found that if I get hit with a lot of hunger I'd just wait 10-15 minutes and it will pass, also drinking a lot of water can help, but I only recommend that if you're seriously cutting. If I'm not cutting or not specifically trying to implement IF I'll still be fasting but it'll be more like 14-10 fasting/eating window which also works well with evening training.
That's a really good question. The electrolyte powder that I use is from Bulk Nutrients and contains magnesium, calcium, potassium, and sodium. As far as ratios go I believe that a lot RTD electrolyte sports drinks go with a ratio of around 2:1 sodium:potassium but it does vary widely.
There's some decent research on HMB, more studies are definitely needed. Personally I'd say based on your budget it could be something worth trying but I don't "officially" recommend it to my clients.
found you through Jordan teaches and I'm so glad I did, your nutrition for BJJ, Mobility routine, and now this video are giving me mountains of information that I will certainly be taking on board.
Hey Ben! Thanks so mcuh from your comment! Let me know if there's anything specifically you want me to cover in this new year and I'll add it to the content list 😁
Production value is getting better and better. Excellent content too. I gotta start taking creatine lol. I love protein powder!
Hey Jordan! Thanks for the support man!
If you only take 1 supplement it would have to be creatine, the stuff is magic haha.
@@KierenLefevre Do you find you looks less lean with the adding water weight? Or does it mostly just fill out your muscles?
@@JordanTeachesJiujitsu When it comes to creatine some say that you are going to have a little bit more water rention but really - unless you're around 8% BF or less it doesn't matter all that much
I take curcumin for joint health, citrus bergamot for balancing blood sugar, Astragalus extract for cardiovascular health.
*Nicky Ryan has entered the chat
The video is amazing but the music was to loud and the type of music was annoying when your speaking. Just my opinion
I love me a DMAA based pre workout before BJJ on days I’m hungover
Very good video! Thank you for this 👍🏽
Another cracking vid! I've found that mixing a pure carb supplement with BCAAs/EAAs in my intra-workout drink has been extremely beneficial in maintaining energy levels throughout a training session, as well as refuelling my body for a training session later in the day. I bought EAAs from bulk nutrients but the tasted like shit as they are unflavoured, so i swapped to BCAAs... might have to sacrifice taste for performance though 😐
Jake that is an absolute winning combo!! I’ve read a few studies that suggested carbs + EAA’s + WPI was also a winner
Fuck taste - winning it better 🤣
Whey iso is also is good if someone is lactose intolerant. I have way less issues to with that then the standard whey protein
Great overview - interesting about EAAs v BCAAs!
Love all the vids I’ve seen so far my man. Keep it going, love the knowledge.
🤙🏽🤙🏽🤙🏽
Thank you so much for the support man! I appreciate it 😊
Great video man, reminding me to use the vitamins and electrolytes I have been forgetting. Also cheers for putting me onto the Bulletproof of bjj boys 🤙
Hey Nick!
Yeah bro, I swear to god sometimes I dig out old supplements from months ago that I totally forget about haha, I used to be really bad with it!
It's so awesome to hear that you're onto Bulletproof, how's it going for you so far??
@@KierenLefevre bro its been a game changer. I'm a similar body type to you I think, coming from lifting to bjj had all the sticking points they talked about, so far just waking up without shoulder pain and improved hip mobility have had a massive impact. Was the perfect channel for what I needed, has been awesome watching your journey too since I'm at a similar place.
What are your thoughts on test booster products like ATP alpha Jupiter etc. for old grapplers (41+) Awesome content your putting out mate. Cheers.
I personally don't recommend test boosting supplements. There's a few reasons for that, firstly is they don't have strong science backing the product's claims and second is there are much better, cheaper and more effective ways to increase your T levels naturally without the supps. Funnily enough, creatine has been shown in some studies to have a slight increase T levels as well.
I know it's a bit old now but I did a whole podcast of Testosterone a little while ago. I'll have to remake it into a video if you're interested.
This a great vid,
I changed the water i bring to high ph water. that's helped a little. i need an electrolyte mix and post workout protein drink i think.
Videos are gold
Thank you so much! 😁
Excellent video and really enjoying your bjj journey
Thank you so much for the support!!
Hey m8, just discovered your channel. Could you recommend a good electrolyte drink as I sweat like a bastard when I do BJJ. Really loving your video’s. Thanks👍🏻
1000mg of sea salt in 12 oz of water 20 minutes prior to training.. game changer
He Kieren, thanks a lot for this video ! I have a question regarding creatine. I experienced a lot of water storage which „bloats“ your body up. Any Tipps for that side effect of creatine ?
How much creatine are you taking and when?
@@KierenLefevre sorry for my late response. Currently I am not taking any creatrine, but ordered some in addition to the essential aminos, magnesium, zinc and Whey Powder. The experience I had with creatine was some years ago and I dont quite remember when I took them
Very informative video. Thanks!
Thanks for your comment bro! I'm glad you enjoyed the video 😁
Thank you for all these BJJ videos! Keep on going man!
Dude you are a superstar for this
Thanks Chad! Glad you enjoyed 😄
Creatine is probably the top after that I take fish oil and krill oil and a magnesium supplement with three different types of magnesium in it take that at night.
Learned a lot here honestly thanks. Is there an electrolyte powder you recommend? I’m in the U.S.
I also noticed difference in recovery after taking L glutamine after bjj workouts 😉
I've never actually supplemented specifically with L-Glutamine before, what dosage do you use?
5 grams, which is the recommended dosage, after my workouts and some times 5 grams before sleeping!
@@SuperXristos1983 Thanks man! I'm going to look into it
Good insight, thank you.
Thanks Adam! 😁
Thanks so much. 😊
When do you recommend taking creatine? I train for about 2 hours at night and usually drink carbs after. Thanks for the vid
Good question Jon! There has been some research suggesting taking creatine with carbohydrate assist with absorption and taking it before exercise has also been shown to have a very "slight edge" over other times, but I recommend just taking it whenever you can/remember as long as you're consistent.
Top notch content as always.
Thank you so much!! 🙌
Glutamine gives me insane dreams 🤷🏼♂️
wow really? That's crazy haha, I have heard of some supplements causing intense dreams, specifically what comes to mind is supplementing with melatonin.
i feel like beta alanine has really improved my recovery inbetween hard sparring rounds, not a game changer, but i feel like i recover 30 seconds quicker then when i dont take it
Same
Do you have any opinions about cod liver oil supplementation?
Fish oils in general are quite good :) I'm not sure about cod liver oil specifically over other fish oils
You forgot to mention probably the most effective supplements: test prop, bold ace, and some drost prop :D :D
😅😅
Good stuff brother!
Since you mentioned that you do IF and train in the evenings, what is your eating window and how do you curb your hunger in the morning?
Awesome question Ray.
My IF Routine is generally a 16-8 split. I'll break my fast at 1300 and my final meal is at 2100 (9pm).
To curb my appetite in the morning I'll have around 2-3 plain black coffees. Whenever I'm cutting weight particularly back in my bodybuilding days I found that if I get hit with a lot of hunger I'd just wait 10-15 minutes and it will pass, also drinking a lot of water can help, but I only recommend that if you're seriously cutting.
If I'm not cutting or not specifically trying to implement IF I'll still be fasting but it'll be more like 14-10 fasting/eating window which also works well with evening training.
@@KierenLefevre appreciate the reply, brother. Keep putting out awesome content!
Thank you!
You're welcome 😁
Love the vid but that triangle at 4:22 hurt my ankle idk about his 💀💀
For an electrolyte, how much sodium/potassium should it contain and what ratio?
That's a really good question.
The electrolyte powder that I use is from Bulk Nutrients and contains magnesium, calcium, potassium, and sodium.
As far as ratios go I believe that a lot RTD electrolyte sports drinks go with a ratio of around 2:1 sodium:potassium but it does vary widely.
Idk 🤷🏽♂️ I got to have my cup of coffee ☕️
coffee is goat
Good input!
Thank you!
Hi
Do u think its ok to mix aminos with electrolytes and take em like half hour before bjj training ?
Yeah man, that'd be perfectly fine. Perhaps I'd look at having the electrolytes during your session
@@KierenLefevre Thanks for the reply man. I appriciate it
I created the ultimate jiujitsu supplement resource, get access to a FREE Jiujitsu Supplement Database here 👇 kieren95lefevre.activehosted.com/f/15
your link doesn't work :(
@@janearific hey sorry about that man, here's a new link kieren95lefevre.activehosted.com/f/13
Good video dude.
Thanks bro! Are you getting your daily dose of creatine or what? 😅
@@KierenLefevre nah bro back loading 200mg test with 200mg tren A ! I thought 💭 stuff it, who needs a liver 😂
@Lucy Lane the Queen of Balmain 😅😅 you would
Thoughts on HMB mate?
There's some decent research on HMB, more studies are definitely needed. Personally I'd say based on your budget it could be something worth trying but I don't "officially" recommend it to my clients.
So much information here i got lost... dont take preowork before bjj?... but what is okay for not gassing out? Besides keep rolling to get in shape
I mean you can take pre if you like it I just personally find it’s a bit too much but I wouldn’t take it after say 4pm because it’ll keep you up
I just released a BJJ supplement app check out my latest video for the download I think it will clear some things up (it’s free)
@@KierenLefevre awesome thanks. I work overnight. So after bjj I go to work so I may try it.
@@KierenLefevre sweet definitely checking out now !
Coffee, Motrin, icy hot, lamisil 🤣 just kidding. Thank you
Creatine. Alpha GPC. Brain and body health
No Omega 3 what!
Bpc157
Stay hydrated eat well, sleep well and train.Work regular mobility and flexibility. Supplements are snake oil.
You named some amazing areas to focus on, why can't Supplements be beneficial as well? Why must it be one and not the other