Supplement Periodization

JP: Let’s discuss the concept of supplement periodization. What specific supplements would you recommend during a strength phase, power phase, hypertrophy phase, and endurance phase? And to take it one step further, what supplements should we use before, during, and after our workouts?

Dr. Serrano: I’ll break this down into different phases:

• Strength & Mass Phase – Take creatine, fish oils, GLA, and coconut oil. Heavy whipping cream and peanut butter can help. Amino acids are crucial for size gains and preventing overtraining—recent research from the American College of Sports Medicine supports this. Carbohydrates (6-10 grams pre- and post-workout) enhance strength. Colostrum and digestive enzymes aid in weight gain. BCAAs during an accumulation phase will further boost size. And let’s not forget ephedrine and caffeine—they work, no matter what anyone says.
• Power Phase – Ephedrine, caffeine, creatine, and fish oils.
• Endurance Phase – High doses of coconut and olive oils, plenty of complex carbohydrates, and 10 grams of fish oil daily. Avoid creatine during this phase. MCTs (medium-chain triglycerides) can also be beneficial.
• Weight Loss – Fish oil, BCAAs, free-form amino acids, ephedrine/caffeine, panax ginseng, and mushrooms (Garden of Life RM-10 is a good option).

As a general rule:

• Pre-workout – Always take BCAAs or free-form amino acids. More research is confirming their benefits for improving leanness and strength.
• During workouts – BCAAs.
• Post-workout – Take free-form amino acids immediately, then an hour later, have a large shake with whey and micellar casein.

Race, Nutrition, and Supplementation

JP: How does race influence nutrition and supplementation?

Dr. Serrano: Genetics play a huge role in how different races respond to food and supplements:

• Black individuals excel in explosive sports due to a higher muscle density per square inch. However, when obese, they tend to have more fat cells per square inch, making fat loss harder than for white individuals. To lose weight, they should reduce saturated fats (e.g., red meat, cheese). Also, they should avoid milk altogether.
• Asians tolerate carbohydrates better—particularly rice, not flour. They also handle soy well, but only fermented soy, unlike the low-quality versions available in North America.
• White individuals generally do better with lower-carb diets and less dairy.

The Benefits of Coconut Oil

JP: What’s your take on coconut oil?

Dr. Serrano: Coconut oil is fantastic! I grew up in Puerto Rico, where coconuts are a staple. If I had to choose one oil for cooking, it would be coconut oil. It’s also great for making protein pancakes—just mix protein powder with a couple of tablespoons of coconut oil, and you’ll get the softest, tastiest pancakes ever!

Coconut oil is also excellent for skin health, especially for dry skin and psoriasis. Use it both orally and topically for the best results.

JP: Thank you, Dr. Serrano, for your time. It’s always a learning experience speaking with you.