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[@RenaissancePeriodization] Everyday Drugs That Can Steal Muscle Gains

· 6 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "Everyday Drugs That Can Steal Muscle Gains"

Link: https://youtu.be/qcTEB71RyBI

Short Summary​

Dr. Mike from RP Strength explains that certain commonly used drugs and supplements, particularly those with anti-inflammatory or antioxidant properties, can hinder muscle growth if taken in high doses, chronically, and especially around workout times (3-6 hours before/after). He advises spacing these substances away from workouts and lowering dosages to maximize muscle gains, especially during bulking phases, while acknowledging that short-term use for acute medical conditions is generally acceptable and that older individuals might experience benefits from some anti-inflammatories due to reducing chronic systemic inflammation.

Key Quotes​

Here are 5 direct quotes from the YouTube video transcript that represent particularly valuable insights or strong opinions:

  1. "Anything that reduces DOMS...is probably going to reduce your gains. DOMS is the canary in the coal mine for gains." - This is a crucial point emphasizing the role of delayed onset muscle soreness as an indicator of muscle growth.

  2. "Anti-inflammatories taken in high doses especially before, during or after your workout...shut down that inflammation process that's triggered during your workout to some extent. They reduce it. And that means your muscles are like, 'Hey, we trained. Shall we grow?' They look to inflammation. Inflammation's like, 'Nah, cool it today.'" - This provides a clear explanation of the mechanism by which anti-inflammatories can hinder muscle growth.

  3. "The workout window is for carbs and protein and not much else...Some especially more natural type pre-workouts have a lot of this stuff in it and it [can interfere with muscle growth]." - This gives explicit dietary timing guidance and a warning against relying on the labels of "natural" pre-workout supplements, some of which may contain compounds that are detrimental to muscle growth.

  4. "If you have to take a lot of these drugs pretty seriously for a real medical condition, maybe it's just not the time for me to try to train as much as possible and try to gain muscle because that muscle gain situation might not be there for me." - This quote offers a practical perspective, advising against prioritizing muscle gain when dealing with medical conditions requiring potentially hindering medications.

  5. "If you take these things consistently at high doses within the workout window...That right there could be costing you substantial fraction of your gains. Not of muscle you've already built, but of the muscle you'll never see that you could have built because all of your results are not as good as they could be as far as gains are concerned." - This statement emphasizes the cumulative effect of high-dose, workout-adjacent supplement/drug use and warns of the potential for unrealized gains.

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, broken down into bullet points:

Key Topic: Supplements and over-the-counter drugs that can hinder muscle growth (hypertrophy) when taken regularly, particularly around workout times.

General Arguments & Information:

  • Inflammation is complex: There's bad (systemic, chronic) and good (acute, localized) inflammation. Acute, localized inflammation (like DOMS) is crucial for muscle repair and growth.
  • Anti-inflammatories can be detrimental: Anything that reduces DOMS too much, especially when not due to training adaptation, likely hinders gains.
  • Focus on Timing & Dosage: The key is when and how much you take. High doses chronically, especially around workout windows (3-6 hours before/after), are the biggest problem.
  • These substances generally don't reduce existing muscle: They primarily slow down or reduce the potential for muscle growth.
  • Real-world application: If you need to take something for a legitimate medical condition, it's okay to prioritize health and reduce training intensity/volume temporarily. Don't take high doses preventatively.
  • Split health practices: Don't cluster all supplements at workout times. The workout window should be primarily for carbs, protein, and stimulants (if desired).
  • Young vs Old: Anti-inflammatories can hurt the young, but sometimes help the old because it gets rid of poor health and chronic elevated systemic inflammation.
  • The RP Diet Coach app is great: It helps you properly diet to reach your fitness goals.

Specific Supplements/Drugs & Recommendations:

  • Vitamin C & E:
    • Dosage: 1000+ mg of C and 400+ IU of E daily, especially in combination, for weeks.
    • Problem: Powerful antioxidants, shut down local inflammation.
    • Solution: Avoid high doses chronically, especially around workouts. Smaller doses are okay.
  • N-Acetylcysteine (NAC):
    • Dosage: More than 2g per day, chronically.
    • Problem: Reduces DOMS (delayed onset muscle soreness).
    • Solution: Take in the morning or evening, far from workouts, or on rest days.
  • Curcumin (from Turmeric):
    • Dosage: More than 2g of curcuminoids daily.
    • Problem: Anti-inflammatory, reduces soreness.
    • Solution: Avoid pre/post-workout. Take in the evening.
  • Resveratrol:
    • Dosage: More than 250mg per day, chronically.
    • Problem: Strong antioxidant.
    • Solution: Avoid pre/post-workout. Take evenings or rest days. Avoid during bulking.
  • Quercetin:
    • Dosage: Over 1000mg per day, especially around workouts.
    • Problem: Antioxidant, immune support.
    • Solution: Take during non-training times, and consider a lower dose.
  • Metformin:
    • Dosage: Over 2000mg per day.
    • Problem: Blood glucose control drug.
    • Solution: Avoid around workout sessions. Doses of 1000mg are usually fine.
  • Berberine:
    • Dosage: Over 1000mg per day.
    • Problem: Natural glucose disposal agonist.
    • Solution: Take 3-6 hours away from workouts. Consider lower doses or avoiding it during bulking.
  • Alpha-Lipoic Acid (ALA):
    • Dosage: Over 600mg per day, especially pre-workout.
    • Problem: Antioxidant, insulin sensitizer, helpful for neuropathy support.
    • Solution: Take outside the workout window, reduce dosage to 300mg.
  • Green Tea Catechins:
    • Dosage: 500-800+ mg per day, especially pre-workout.
    • Problem: Fat oxidizer, cardio-metabolic benefits, strong antioxidant.
    • Solution: Avoid taking pre/post-workout.
  • Ibuprofen (Advil):
    • Dosage: 1200+ mg per day for weeks or acutely around workouts.
    • Problem: Pain relief, inflammation control.
    • Solution: Take 3-6 hours away from lifting, not in the workout window, or on rest days.
  • Naproxen:
    • Dosage: North of 500mg per day chronically.
    • Problem: Long-lasting anti-inflammatory.
    • Solution: If you must take it at high doses, consider switching to maintenance training and eating.
  • Diclofenac (Voltaren):
    • Dosage: Only 150mg per day.
    • Problem: Super potent pain reliever, massive anti-inflammatory.
    • Solution: Avoid taking around workouts.
  • High-Dose Aspirin:
    • Dosage: 650+ mg per dose every 6-8 hours.
    • Problem: Anti-inflammatory.
    • Solution: Avoid around training, keep the dose reasonable.
  • Acetaminophen (Tylenol, Paracetamol):
    • Dosage: 4 grams per day.
    • Problem: Pain relief, fever reduction.
    • Solution: Avoid pre- and post-workout.

In summary, the video emphasizes the importance of understanding the potential negative impact of common supplements and drugs on muscle growth, particularly due to their anti-inflammatory effects. It provides actionable advice on how to mitigate these negative effects through strategic timing and dosage adjustments.