30 Seconds SummarySmall, Long Term Changes and the Power of Science
- Implementing small, long-term changes in fitness and supplements often lead to subtle improvements that are hard to detect and take time to manifest.
- Issues like slow detectable changes, minimal immediate impact, and minor increments often discourage users from continuing with new fitness techniques or supplements.
- Whey protein, as an example, averages an extra 1 to 3 pounds of muscle gain per year if it adequately increases daily protein intake to recommended levels for athletes.
- The benefits of supplements like whey protein accumulate significantly over time, potentially adding up to 20 pounds of muscle over 10 years of consistent use.
- Scientific studies control various factors and measure results across groups to discern even small benefits, providing reliable information on the effectiveness of supplements and training methods.
- It's more advantageous to rely on well-supported supplements and methods with substantial scientific backing and consensus on their effectiveness, rather than subjective 'feel' tests or minimal preliminary data.
- Consistent long-term use of proven supplements like creatine, whey protein, and caffeine is recommended, comparing to antibiotics, which don't show immediate relief but are effective with continued use.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
