Sato: Today, we would like to ask you to introduce the supplements that you normally take, so that our readers can use them as reference for supplementation. First of all, I have the impression that you take in a lot of protein compared to other athletes.

Kizawa: I had been doing physical labor since my late 20s until I started going to the gym at age 42, so I couldn't eat small meals multiple times a day like other athletes. I ate three meals a day, the usual three times a day: in the morning before going to work, during my lunch break, and after returning home in the evening.

Sato: So the number of repetitions and timing were just as typical as for people who don't train.

Kizawa : Yes. So to avoid prolonged periods of hunger, I would fill those gaps with supplements, especially protein, which is the quickest way to get a good source of energy. At the time, I would drink a day's worth of protein in a giant popcorn bucket at Disneyland, drinking it once an hour or more, whenever I felt thirsty, instead of water (laughs). I think the amount was about 300g a day.

Sato: For those who exercise or build their bodies, the recommended dosage is 2g x body weight, and for those who train hard and have a certain amount of muscle mass, 3g x body weight is generally recommended, but in your case, you were taking 4-5g x body weight, which was quite a lot. Since you started your own gym, Jurassic Academy, have you made any changes to your supplementation regimen?

Kizawa : In terms of my career, I've been finding it difficult to gain muscle mass, so I'm not putting in as much muscle building material as I used to. Since last year, I've been eating a little more carbohydrates in the morning, lunch, and dinner, and my diet has changed quite a bit, with rice balls as my main food source and the occasional protein. Now, I feel like my daily protein intake is about my body weight x 3g.

What do you think about the timing of taking Sato Nutrition?

Kizawa: When it comes to protein, I place great importance on taking it before and during training. I think it's important to take the best supplements at the time when you need to maximize your performance and when your muscles are most damaged. When it comes to carbohydrates, I think ahead to start training in the best condition possible. For example, if I'm training my legs at night, I make sure to take in plenty of carbohydrates the night before and the morning of the day. I feel like taking them in the afternoon on the day itself is a little too late. If you want to convert them into energy, you should take them half a day to a day before.

Sato: Do ​​you ever get hungry before training?

Kizawa: In my case, I make sure to be hungry. I've always felt sleepy after eating, so I can't get started on my training if I'm hungry, and any supplements I take during training are absorbed more quickly if I'm hungry. I usually finish eating 3-4 hours before starting training, and when I start to feel hungry, I take about 40g of protein mixed with water before training, and then start training 30 minutes to an hour later.

Sato: It seems like you might end up in a state similar to hypoglycemia.

Kizawa: Not at all. When I start losing weight, I cut carbs to zero, but my core strength only improves to the point that I feel like the drinks no longer taste sweet. I imagine that energy during training is used from a stored tank. What I put into it during training isn't used right away, but rather replenishes what I've used. So even if I go to zero, it doesn't feel much different physically.

Sato: It's said that top athletes are able to eliminate unnecessary things in a good way, and that may be true for you as well. From what you've said, it's clear that you value your own senses and physical experiences.

Kizawa : Ultimately, I think the best thing is to have a good sense of what you feel. Of course, one way to do it is to gather data and determine the necessary amount of supplements, but not everything is absorbed, and the human body isn't that simple. When it comes to dieting, it doesn't matter how many calories you take in as long as you're losing weight.

Sato : I completely agree with you (laughs). Evidence-wise, the optimum amount of protein is 2g x body weight. However, top athletes often take 4g x body weight. It's not like everyone agrees on this, but rather everyone has arrived at a common answer, that "4g is best," based on their own personal intuition. Evidence and information are important, but I also think that you should consider it in conjunction with intuition. Going back to the topic at hand, what do you eat during training?

Kizawa: To avoid getting too hungry, I take peptides, citric acid, and creatine, and during the off-season, I also take carbohydrates. I take about 40g of peptides. Workout drinks are for nutritional support, not hydration, so I sip them little by little as I work out, and ideally the bottle is empty before I start my last exercise.

Sato: Do ​​you change the way you drink it depending on the part of the body you're training?

Kizawa: The most important thing is to drink the set amount, but when I'm training for legs, I don't want to drink too much water. That's why I make it very concentrated and give it to me like an IV drip. On the other hand, I drink more water for my upper body, so I change the amount of water I drink depending on the length of training I'm doing and make sure I can drink it all. I'd say the amount is around 500-700ml.

Sato: How much protein should you take after training?

Actually , I don't take protein. After training, blood is flowing to the muscles, so digestion feels slow. If I drink protein at that time, it feels like it accumulates in my stomach. So I don't force myself to drink protein until blood flow returns to my internal organs. After a certain amount of time has passed since training, I suddenly get hungry, and that's when I take protein.

Sato: It's common knowledge that you should take protein right after training, during the so-called golden time when absorption is highest.

Kizawa: I think it depends on each person's constitution and internal environment. When I ask at seminars, "Have you ever had the experience of your stomach filling up with protein after an evening workout, and then not being able to eat anything even if you wanted to?", nearly half the participants raise their hands.

Sato : I see, I've never heard of that before. For example, amino acids and peptides are quickly absorbed, so they don't put a strain on the stomach and can be absorbed well even if your digestive function is impaired, but protein takes longer to be absorbed.

Kizawa: Even if you take in something as good as protein when you need it most, some people find that their digestive system is damaged and they have difficulty absorbing the nutrients. In that case, I think it's better to wait until you're hungry and get it from a normal meal. In my case, I take EAA after training. I drink all the peptides before the last exercise is over, and then I take about 15-20g of EAA. It doesn't sit in your stomach as much as protein.

Sato: EAA is absorbed quickly. What do you do when you feel hungry?

Kizawa: When I'm bulking up, I take protein and carbs. When I'm losing weight, I don't take in carbs after training because I don't want to stop my body from going into fat-burning mode, and I take in BCAAs to prevent catabolism. After that, I also dissolve BCAAs in a drink to prevent muscle breakdown.

Sato: When did you start taking BCAA?

Kizawa: I've been taking them on their own for about 15 years now. From the beginning, I really felt like I was able to maintain my muscle mass while dieting. I think the things that I feel have changed in terms of supplements and ingredients compared to the past are BCAAs and chicken breast.

Satō: A generation ago, it was common knowledge that muscle meat equaled chicken breast. Could you please tell us what you consider when choosing EAA?

Kizawa : The most important thing is the composition. When I say balance, I don't mean something finicky; I just make sure everything is in place.

Sato: The point is whether it contains all nine essential amino acids.

Kizawa : I also look at whether the BCAA content is high. Considering the cost, I think that for the average trainee, EAA, which is rich in BCAA, would be enough, and I think EAA alone would be sufficient as a workout drink for weight loss. Another thing I do care about is the taste.

Sato: It's true that it can be unpleasant if it leaves a bad aftertaste.

Kizawa: If it tastes too bad, I'll stop training and go brush my teeth. The old amino acids were terrible (laughs), but they've improved a lot now. I basically stick to Japanese-made products because of doping issues. In that case, the quality is solid and the balance is pretty much set, so in the end, ease of drinking during training, such as taste and ease of dissolving, comes first.

Sato : People often compare EAA with other supplements, asking, "Is EAA more effective than protein or HMB?" But what position does EAA hold in your mind?

Kizawa : For example, if you want to eat a meal soon after, you might want to choose an EAA, which is lighter than protein, or if you were planning to take protein before training but ran out of time and now you have to switch to EAA, it broadens your options. So it's not a question of which is better, protein or EAA, but rather, incorporating both makes it easier to create a detailed nutritional intake schedule, and that's how I see them.

Sato: This can be said for other supplements as well, but you can only get the most out of them if you use them in the right place.

Kizawa : Speaking from personal experience, EAA is like an IV drip for me. It's very nutritious, but is absorbed quickly. On the other hand, peptides and proteins are absorbed after a certain amount of time has passed. I understand why people say "EAA makes you feel exhausted and hungry," but on the other hand, it has the great advantage of being extremely well absorbed, so I think it's important to use them wisely.

Sato: You mentioned taking BCAA after EAA, but should you take it 30 minutes after training?

Kizawa: That's right. I dilute it with water in a bottle or something, and if there's a long gap until my next nutritional intake, I take about 20g, aiming for 5g per hour. Also, towards the end of my weight loss phase, I take diluted BCAAs throughout the day to stay hydrated. It's really completely different now than it was before BCAAs. It makes losing weight so much easier.

Sato: What is the physical difference between EAA and BCAA?

Kizawa: EAAs are thought of as nutrients and muscle building materials, so they are related to proteins and peptides. In contrast, BCAAs are an energy source, and although they are completely different, I would say that since they do not contain carbohydrates, I think it is necessary to take BCAAs to prevent energy depletion.

Sato : Humans are constantly consuming energy, including basal metabolism, and over time, they may become deficient in BCAAs. When this happens, the muscles procure and use the BCAAs they have as an energy source, causing breakdown. If you supplement your body with BCAAs from an external source, your body will be in fat-burning mode, burning fat and protecting your muscles. Ideally, you'd want to take both BCAAs and EAAs.

Kizawa : Of course, but EAAs also contain BCAAs, so when comparing EAAs, I always check the BCAA content to make sure I'm taking something that I'm satisfied with.

Sato : Even so, I was surprised to hear that you don't take protein after training. I imagine you must have gone through a lot of trial and error before arriving at your current supplementation regimen.

Kizawa: Whether it's training or nutrition, we're always doing it with the mindset of "more, more than now." If that's the case, it's only natural to try things that might take us to the next level or be even more beneficial. What I introduced today is just my method, and whether it suits you or not will depend on the individual. If you try it out and find that it helps you eat better and build your body, then I recommend you give it a try.

Sato: I also think that people should not just blindly accept information such as "protein after training" or "EAA is better or worse than protein," but should think about whether it really suits their body and whether it is effective, and carefully consider each one before using it.