Hi Jake! Awesome vid' as usual, and a topic not so discussed on Archery channels! You know it's my field of expertise and while there would be hours and hours of facts and recommendations I'd love to make, I would like to just add some tips and comments on your video and supplements in general> First and foremost, Supplements do what? They supplement, they do NOT replace. So if your nutrition is completely out of control or just below healthy average (aka, you eat fast food on a regular basis multiple times a week, consume alcohol every week, cook rarely your own meals etc...), don't expect to fix your bad habits with a few tabs of supps!! Now, if you eat healthy, supps will make a HUGE difference in your overall health and performance. You start by saying you're not a Doctor and that's important to clearly say that your experience with supps worked well FOR YOU. But guess what, most "Doctors" have very poor education on nutrition and supplements and you probably know much more than a lot of them. Meet a Sports Nutritionist if you want tailored advice that will include proper use of supplement (some GP still believe Creatine is a doping substance or that protein powder are unhealthy)... NOw about the Supps in your vid: I agree on most of them and think they should be part of everyone's diet, not just athletes. The food we have access to is more and more processed and has much fewer nutrients than a few decades ago (it takes 5kg of current oranges to provide the same amount of Vit C 1 single orange had 50 years ago). About the PROTEIN POWDER: Animal (WHEY) protein has a much greater BIOAVAILABILITY than plant-based one (Whey scores 120 where Pea Protein struggles to reach 60 or 70. The gold standard being egg protein at 100). What is important is not how much PROTEIN you eat/drink, but how much your body can ABSORB/DIGEST. And this is where I have to disagree with you regarding TIMING: It has been now clinically proven that the timing of protein intake has not much of an impact on recovery and muscle growth, but what really is ESSENTIAL is to CONSUME PROTEIN EVERY SINGLE DAY. DO not waste money on protein powder if you plan to drink one shake only a few times in the week. Days IN days OUT, drink AT LEAST 1 protein shake a day for consistent availability of proteins for RECOVERY. An average good quality protein serving will give you about 30gr of Protein. It is what you would have in 160gr of cooked Chicken. So don't expect just 1 shake a day to make a huge difference if you already lack proteins in your diet. Replenishing your glycogen is indeed key and mixing a bit of carbs post work out is actually beneficial on many plans. Also at 10.52 you say "amino acids in conjunction with protein" is a bit misleading , since Proteins ARE amino-acids. Like, Molecules are made of ATOMS. Proteins are DIGESTED, (broken down) into Amino acids that then are ABSORBED. Every other supps you mentioned from Fish oil to minerals and electrolytes, I agree 100%. If you want to start with a simple stack, grab a good ZMA (Zing + Magnesium) and easily digestible Vit C. All these supps as said before are great for almost anyone who is already aware of what a healthy diet should be like, and there are a few other supps that can be of great help specifically for archery: Taurine and Citruline for example are amazing Amino-acids that will help with focus and strength endurance. Loading Citruline 3 weeks before an event and Taurine on the day can really help a lot... Your video opens a great topic about Archery and Nutrition. It is interesting to see how poorly fit is the wide majority of archers. Some say it is because archery is accessible to those who are not fit for more physical sports, but I tend to disagree with that. If you look strictly at Elite archers, it is pretty obvious that they are really not athletic. If you follow young top archers, you can see that MOST of them just get larger and fatter as they grow in the sport. No need to name any of them, but show me an archer, male or female, who became fitter as he/she was climbing up the world ranking? I just wonder and have absolutely no clinical element to support this idea, if the nature of archery is not what changes their bodies. I wonder if the toll on the central nervous system, and the cardiovascular system with close to no musculoskeletal impact are not what would be the source of hormonal imbalance, raising cortisol and oestrogens... If you know of any studies specific to archers about this I would love to hear about it!!
Nice collection of info here! Absolutely can attest that many of these worked for me too. I decided to give them a try myself after you mentioned having personal success with them in the past to us Patreons last year. For me personally, Omega-3, Turmeric w/Curcumin, Collagen and Lion's Mane has become part of my daily morning routine. The one addition I found that is pretty awesome is a Vitamin/Mineral/Amino Acid multi in powder form that I also scoop into my morning drink that I mix with organic flax or almond milk as a base. I also use protein as a post workout recovery but I am still stuck on my plant based one, for me it is an organic pea/hemp blend. But all in all very similar to a lot of what you said here and I definitely noticed a difference... no more finger, shoulder or tendon/ligament issues after about a month or so of use and they have never returned no matter how much I shoot!
Wow Jake, what an absolute awesome video. You have just about everything that is important comprehensively covered. Everything you’ve suggested is safe, well researched and backed by science. I think I have on hand pretty much everything you’ve mentioned. The only thing I also regularly take is creatine monohydrate but that’s because I’m doing lots of compound lifting too.
Thanks Mate, it's always good to give yourself the right fuel to give you the best possible chance (and edge), particularly if you're training... it makes a massive difference if you can find what works for you. I took much the same from my more serious MTBiking years - the only one that I would add is Magnesium which, for me was a game changer, having a huge effect both physically and mentally - it helps relax muscles and reduces cramping whilst reducing stress and anxiety, a super vitamin!
At 67 I dont use supplements but eat masses of fruit and veg and nuts. Each morning I drink celery juice with ginger and turmeric. Thats followed by a bowl of sliced banana, kiwi fruit and avocado mixed with blueberries strawberries and grapes topped with Chia seed granola and yoghurt. That lot provides all the vitamins and minerals plus lots of fibre. Drink lots of water too
I'm shooting 200 arrows a day and running an average of 7 miles a day at 51 yrs old. I have my 300 bowling game/110 mile cycling ride/26.2 in sub 3:00/5k under 16:00/ and worked at least one full time job. At 22 I was working 2 full time jobs and training for marathons. I've had an incredible life already and I'm nowhere near done. I want to bowl in the senior pro bowlers tour when covid is erradicated (which might be never) and play senior pro golf tournaments. I'm also considering pro billiard tour too. I'm probably good enough, but want to do that when I'm 70-80.
Just eat right. Suppliments aren't needed. Eat 4 chicken breasts for protein a day. I mix in basil/celantro/homemade salad dressing. I chop it up to keep it soft because your jaw will ache if you have to chew hard dry chicken. Add any spices you like. Tumeric is excellent for soreness/inflamation. I add 8 portions of veggies and 6 cups of fruit a day. When I need a snack-I'll eat fig newtons and pretzels. Also stay away from sex. It weakens the legs tremendously. Only do so on off days or between events-when you have a week off to recoop.
@@greenhoodedvigilante458 Caffeine has 0 calories. If you have an energy boost it's more likely from the sugar you put in it. Caffeine makes you shaking, dehydrates, and increases your heart rate, not ideal for archery.
@@blackspeed69007 black, no sugar :) I started drinking coffee around 6 months ago. I read a research paper about how coffee helps suppressing hunger and cravings as well as the benefits of drinking coffee before a workout. So I gave it a try and it turned out that it works
Hi Jake, after I have watched the Olympics and other high level recurve competition, I noticed that most archers use limbs and risers from the same company and I didn't see a single archer who used a riser from a different brand than the brand of the limbs. I know that there are sponserships and contracts, etc, but is there a benefit of using a limbs/riser combination where they are from the same brand? I know that all ILF limbs fit all ILF risers and all Formular limbs fit Formular risers, but why don't top level archers take advantage of that? Edit: I have to make one correction, I saw one russian archer today when I watched the replay of the World Archery Championships who used a Hoyt riser and MK limbs.
I’ve used beef liver before, especially to help with some bruising I was dealing with from iron deficiency at one point. Also help with a bit of lethargy too.
supplements are needed if one just cannot eat enough, that is why it is called.supplements. weight lifter/body builder all take it. legal one of course.
