Registered dietician and co-founder of the International Society of Sports Nutrition Doug Kalman gives his perspective on a wide range of currently popular supplements for performance, and enhanced cognition. Plus, he answers the age-old question: Is brown rice really any better than white rice?

Highlights:

- On creatine: Are we really still having discussions about its safety and efficacy? Really?
- The persistence of the "supplements are all snake oil" argument
- "Nutritional shortfalls" aren't just a thing of the past. They're very real today as well.
- "We're born with teeth, and we're born to use teeth for a reason. And it's not just to take an apple off of the tree. It's also to eat that cow, or to eat protein foods."
- Why the brain benefits from being treated "as a muscle."
- Creatine and neuro-protection against "the facts of life," or "You can trip walking down your driveway with the gifts that you just bought for your family and hurt your head."
- Low-dose creatine: take it and forget about it
- The performance benefits of caffeine, Nitrosigine, phosphatidylserine, and Alpha-GPC
- The decision tree he uses to help match athletes and supplements
- Why you should consider periodizing supplements
- The biggest job of any nutritionist: help the athlete stay healthy
- The first question to establish an athlete's base: "Have you had five to nine servings of fruits and vegetables today? Probably not."
- The other "base items" on his nutritional list
- Why he doesn't like multivitamins with iron for men
- Two essential supps for vegan athletes
- Why genetic testing might be helpful for athletes
- Why you should never do something new on the day of competition
- What you need to know about teacrine, theanine, and other current popular nootropic supps
- What he took for the six months leading up to a recent boxing match
- His number one advice for taking any supp: "Follow the label directions. They are there for a reason."
- Why he likes to read supplement reviews
- Brown rice vs white rice: Is there any metabolic or blood sugar difference?

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