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Protein 2:10 Whey Forms 3:20 0.7-1.2g/lbs of total bodyweight 4:30 Amount (≥29g protein for 3g Leucine) Creatine 7:00 Loading, maintenance 8:40 Forms 9:40 Dose (5g mono = 2-3g HCL) Omega3 10:55 Benefits 12:50 Forms 13:55 Amount (1-2g total) 14:45 Mercury
I would ask about protein forms like beef protein isolate, pea protein, etc. I have to use the beef protein isolate to avoid lactose issues and also because it was recommended to me as a more pure (less processed?) form of protein powder.
@@thatcarguydom266 Look at the protein quality methods like PDCAAS, DIAAS, BV, Bioavailability,... to see which protein source is the best (Whey, casein, egg white,...). For vegan, pea and soy. If you don't want lactose then use Whey isolate and Hydrolyzed. What bad or not is based on the dose and exposure, not because if it's natural or processed (e.g. Natural lake water vs processed filtered water)
I'm glad you highlighted omega 3's in this one. I've taken them for about as long as I've taken supplements, but never realized how crucial they are until I worked for a company that made them. They used only high quality triglyceride form, and marketed it to eye doctors, specifically for treatment of dry eye. There's a lot of great research that supports the theory that omega 3's are the missing link in the world's food supply, and that the deficiency of it caused by the food industry is the root cause of dozens of medical conditions today, that were basically nonexistent fifty+ years ago. It's been compared to fold acid, which is now found in almost every food you can but in a store, but the deficiency of which caused an epidemic. Folic acid is an essential nutrient utilized by fetus' in the womb, and millions of babies were born with defects until it was discovered and the food industry began dumping folic acid in everything. Maybe someday omega 3's will catch on like that.
@sz6468 I think it was called Eye Omega. I'm honestly not sure if the company is still around, the business model was shaky at best. But they were huge on education of the product and I learned a lot. There are several brands that make high quality omega supplements now. Just look for triglyceride form and a serving size that gets you 2g of total omegas. The studies I know of all use either 1g or 2g as their dose, and the 2g group always showed bigger improvements. Also, not mentioned in the video, you need to take it continously and over a long period of time to notice a difference. It takes a few weeks to build up the level of omegas in your blood. Dru eye patients would usually see improvements around 4-6 weeks after starting treatment. Give them a try!
its the introduction of industrial seed oils, super rich in omega 6 which is causing all the problems sadly it has been known since the sixties, this is why omega 3 is shown to have such benefits in studies because 3 and 6 balance and there is insane amounts of omega 6 in food now grain fed chicken is some 1:30 omega3:6 and grain fed chicken eggs have a similair ratio but still, people scoff that sweatshop trash meat and go around telling everyone its good you can find dr william lands original talk still on youtube if you are interested czcams.com/video/kivrYNjiXk8/video.html
My mom is currently trying out Martin Clinic DHA Upgraded. It's expensive but it's a special concentrated formula that has way more DHA than any other fish oil, specifically for people with dry eye. If you were to take that amount of DHA from another brand it would be too much oil and give you toilet troubles, so I told her to go for it and try the expensive one out 🤷♀️
Pizza with cauliflower dough and fish and olive oil with grilled vegetables and avocado if you really want to make a healthy pizza, you can also add chicken/bacon/beef as a topping. You don't even need cheese.
So, something I’ve started doing is snacking on peanuts. They’ve got lots of protein (12-15 g per serving, not a ton but lots for a natural source). They also have .3 g omega3 (and 6g omega 6) per serving, so they’re a really good natural snack option. In addition, they have little to no trans or saturated fat, lots of unsaturated fat (so good calories), and they also contain amino acids that help your body synthesize creatine. Next time you’re feeling snacky, get yourself a bag of peanuts (the flavoured ones like spicy bbq, salt n pepper and lime n chili are my favourite). You’ll get all these things just from snacking, and peanut butter is really good for this too.
There's a Doctor that blocked me when I confronted him over his Anti-peanut stance. I wasn't vulgar or combative, he simply blocked me. Shows how assured of his stance.
No though. Peanut protein is fairly low quality , similar to wheat protein/gluten. Peanuts are mega calorie dense. When you look at protein per kcal you see they ain't that great. Nothing wrong with snacking on some peanuts but if you'd try to cover your protein needs with nuts you'd be in trouble
Algae oil is better than fish oil for DHA/EPA because you do not have to worry about contamination like mercury. The fish gets its Omega 3s from ocean algae. They don't make it themselves it's just consumed and stored in the fish fat (oil). Algae oil just cuts out that step
Omega 3 is really a game changer. Few years ago, everytime I was trying to really push in sport. Even by checking every aspect of my nutrition and hydration, I was doing inflammatory injuries. In the knee, the elbow, etc. After taking Omega 3, in 3-4 weeks, I really saw a big change. Every small hitches that was bothering me was totally gone. I train 5 times a week since 3 years now. No injuries since, not even a single small pain except body aches sometimes :p... ! Everyone should take this.
Fish oil supplements usually come with a lot of vitamin E, which has been shown to negate the anabolic affect of resistance training, if taken right after working out and at a high dose (that is, supplements dosage). So best take fish oil far away from your gym hours :)
yup - I've got ulcerative colitis. Diagnosed in 2003. Started taking high-dose, pharmaceutical grade (very pure) Omega 3s and it's completely in remission. My GI said if i hadn't told him he'd never have known (following a colonoscopy). He also said his son has Crohn's and has it completely under control with Omega 3s. Gotta take enough, and it's gotta be pure. Wish more folks knew about this. thanks Jeff for including Omega 3s in your list.
I started taking Creatine this year and had to stop because I was so bloated! I'm not a gassy person and this made me one uncontrollably so I finally stopped taking it a month ago. Glad I watched this, now I know to try HCL.
@@LittleBpaulmuller-Ownersif you could only take three, what three would you take. Leave your comments down below. I literally answered his question. Nothing random about it
@@alunmorgan2352 yeah no hard feelings, man. I'm sure people who haven't watched do think that way when reading your comment. Maybe a little context like "My top 3 are..." does help.
@@je4777 Well, I'm not from the US, so I don't think I could be helpful on that. But as far as dosage go, I take around 1500mg of combined EPA and DHA.
Omega 3 and vitamin D (if no sun exposure). Magnesium is also important. Top three for me. I discovered creatine in January this year. Great supplement for building muscle.
@@user-ek3iu5ni9mI do for 12 weeks now, only thing I notice is the gainz. No gut issues, I just made sure to up my hydration when I began taking both together.
Creatine doesn't build muscle, it gives you energy to break down the muscle in the gym so that your protein consumption and your quality of sleep will build you muscle 🤦
I remember an issue of Muscle media in April 1994, had an article on supplements. Think it was the first time I heard of "creatine", a few weeks later I was taking it. And 30 years later I still am, 21-51
Turmeric (with black pepper) has been life-changing for my chronic chondromalacia patellae. I also take vitamins D and sublingual B12 based on my lab results and symptoms.
The easiest way in my opinion is to find a curcumin/piperine supplement and check the ingredients for black pepper (only get one with black pepper). But when I was trying to include it in meals, I usually just cooked it into my scrambled eggs in the morning or i'd mix it into the dry rub seasoning for chicken Edit: Sorry I forgot to add that I tried to do it daily @@ALINUED
Tumeric and Curcumin do seem to be pretty powerful. I experimented with them for several months and unfortunately noticed they really made me feel more fatigued. I’ve heard they help with inflammation… but I didn’t notice anything. That being said, Apple Cider Vinegar is one of those things that changed my life! And I often get eye rolls when I share that info, so Tumeric, ACV, all worth experimenting with!
@@ALINUED it's a supplement. They're gel capsules of 1500mg turmeric curcumin (so a concentrate of the bioactive ingredient) with 10mg of bioperine. I just take them with my breakfast every day. I looked at a few meta-analyses, and this dose was the one consistently shown to be effective. The bioperine (from black pepper) seems to be important for making it bioavailable and had the most evidence to support it when I researched it. You do need to be careful, because it can interact with certain medicines. Always check with your doctor before adding even supplements.
I’m 55 lift/split 3-4x a week, take multivitamin, vitamin D, creatine, fish oil, organic protein powder…sometimes Turk. I take supplements based off what I hear consistently are peer reviewed approved/recommended.
You guys need to listen to Huberman’s chat with Stacy Sims (22Jul) on women exercising and protein intake. Really interesting differences between men and women. Apparently women, when lifting, burn endogenous protein - lean mass - if they don’t have pre-workout protein intake - one hour prior. And…post workout, there are better results with protein taken within one hour after workout, compared with men, where the window is 2-3 hours. Of course since it’s Huberman, they delve into the neurological effects of no protein prior versus 30g pre workout. There is an effect on cortisol clearance in the morning, if someone works out first thing, when consuming some sort of protein prior to exercise. My wife and I are early bird gym rats, and we now consume some sort of protein drink prior.
Eggs are naturally high in Omega 3 - and since they're also in other ways good for protein and B vitamins, presents a great opportunity to pack a lot of nutrition into an early or mid day meal.
Eggs also have creatine. I’ve pretty much switched out whey and creatine for four poached eggs on toast, with real butter (for even more omega 3-6-9) for breakfast per day. Stomachs happier, recoveries great, less water retention too.
Are you sure that all kinds of eggs are rich in Omega 3..?? Because many companies especially raise their egg's prices claiming that only these special eggs are rich in Omega 3. Rest of the eggs are normal eggs. I hope you understand my point?
sorry man that is wrong you cannot look at omega 3 in isolation it is the ratio of 3:6 that matters and almost ALL eggs are grain fed even if they are free range, they just give the chickens grain at the end of the day when they come back to the coop. the only place i know in my entire city to get completely 'pasture raised' eggs, where the chickens only eat plants and bugs is from a farm stand on the side of the road, all of the eggs in the shops are trash pasture raised eggs will be the next trend chicken meat is trash too, its like 1:30 omega some of the most inflammatory food you can possibly eat
KSM-66 Ashwaganda(root extract) 600mg, elevATP (ancient peal extract, apple extract) 100mg in at Pharmaceutical Grade nutrition is a game changer for lifting, i'm 47 6'3" 230 and athletic build, my dumbell bench went from max of 95# of 3, and now i'm at 120# 4 reps within 2 months of starting it. Hex dead lift just skyrocketed. But you still need to eat properly and hydrate. Blood work is excellent and I'm mentally clearer as well. I'm with BodyWise Nutrition for over 25 years. My 3 must are, Quality Protein that is made at a Pharmaceutical Grade level, Hands down the above, Pharmaceutical Grade Calcium (high amounts, as we burn so much calcium when lifting and very active it would shock you, plus if you understood how a muscle contracts and releases, you see why calcium is a must). Omega's is a for sure runner up. But we also need to remember that a good Immune system is vital for recovery as well.
Personally, I use to find lactose issues even with Isolate. I tend to go Vegan Protein bars with sugar as a treat. I’m also a member of my dad’s bald so i’m not taking Creatine tribe.
Egg white protein powder as well as beef protein isolate, i cant stand vegan protein in a smoothie but there are some good bars out there (IQ brand i think? is pretty tasty)
Wow! So glad I watched this. Creatine absolutely F’s my gut up. Really didn’t want to stop taking it because it does work. Now I can try the HCL version. Great news!
For the past 1.5 years I've been following your supplement regimen that you detailed in that old video from your kitchen and it has helped me dramatically. I am 55 and struggled for a long time just trying to transition from corrective rehab exercises to actually building mass through hypertrophy...recovery was a big problem, probably abnormally so. Your supplements have definately given me the necessary boost to get past that and into the best condition of my life so far. Thanks!
irs hard for it to go to your head when you have gains that are as meager as his. he either doesnt eat enough or just has poor genetics for gaining muscle
Price of protein powder has skyrocketed too. Pre-covid the cheap Body Fortress whey protein was $16 per tub. Flash forward to 2024 that exact same cheap protein is $26 a tub.
It's very safe. Most uneducated healthcare professionals think it's harmful because is falsely throughs off bad markers on kidney function. People who know, know it's only a false thing.
Yeah I just couldn’t get on with it - constantly having to urinate. It can’t be right for me. Also heard it’s bad for hair loss and having balding in the family
Bill Phillips baby MM lol Hope he's doing well. We almost lost him to covid. He lost 70 lbs .Lucky man. Sure he will reappear in the future wirh another transformation of himself. Great content jeff and jesse as always
I only take my whey protein 4x/week because that's how often I do my resistance training. I take it right after. However I also take casein protein every night before bed. I take creatine every day and I eat enough omega-3's in my diet to where I don't feel the need to add a supplement form of it. Very glad this video touched on the importance of omega-3's.
I had a cardiac study done through my work, and they actually recommended taking Omega 3s. 👌They recommended finding one that has about double the EPA vs DHA
😂…I loved Phosphagen. Grape Flavored. Bill Phillips was a marketing genius. I’m 67, been training since I was 15. Thanks Jeff for all of your great content
Thank you for everything Jeff! I will be 69 years old next month. I had my prostate removed 6 months ago. I am doing well getting my work out routine back on track. I was Mr. San Diego in 1883. The no pain no gain days. So to say the LEAST you have kind of taken me back to the days when I first started. Getting to do and learn something fresh all the time. Anyway, the question. I am not supposed to get anywhere near anything that can increase testosterone. I am hoping you will say creatine does not do that. Thanks!
do you mind instructing me on why increased testosterone would be bad in your case? my Father has also had his prostate removed due to cancer but i know for a fact he was recently prescribed a testosterone gel due to other reasons but now i am worried
I'll do my best. There was one unclear margin after a very successful surgery. They sent my prostate to pathology to find out if my cancer was low risk, medium risk or high risk. They cannot be 100 percent sure they got it all because of the unclear margin. So for me to be cancer free my PSA has to read below .05. My PSA read .04 after the first 3 months. Three days ago it was .05 which was six months after surgery. Because of the risk cancer the are going to do my blood work every 3 months until further notice. If it starts creeping up. Say .06 .07. They want to do MRI or whatever they do to see if cancer is moving. Since they know the area all things still being considered. The might chose to hit that area with radiation, which could create new problems. My understanding is that testosterone can feed or elevate my PSA. That is why I was asking Jeff if creatine could increase testosterone levels. So in my situation I am not ready to increase my testosterone at all. Your father's margins could have been completely clear. That might be one reason they feel comfortable giving him the gel. Also, his cancer may have been rated low risk? There can be many variables. I am VERY new to all this. So I hope that gives you a place to start and gives you ideas as far as questions you might have moving forward. God bless you and have a Great day. Feel free to contact me anytime if you have any other questions.
I didn't find creatine helpful in my mid 30s (probably wasn't using it right?) but in my mid 60s, I've found it very helpful in the gym and in the pool (especially for sprinting, but since I have more power on tap, it isn't hurting the distance, either! I gained over 10 lbs of muscle - with no other variables (other than the fact I could sprint faster and do HIIT better, and can lift more weight.) As much as I tried, I wasn't making gains otherwise. I'd say this has become the most important new supplement I'm using. And still improving!
i found a big boost in my cardiovascular performance with nitrates/nitrites, they convert to nirtic oxide and do a bunch of things to enhance the vascular system, they got a bad rap from some poor studies and they are now being studied as possible treatments for heart disease im reducing my caffeine intake and i think i might try creatine again, i had the gut problem so maybe hcl is the go
The creatine i was taking was giving me gut issues as well. But i am also a plant based protein person. Thanks for giving options! Ill have to check out your website.
I like a protein blend. Used to use one that had whey, egg and casein but the casein was kind of granular, gritty. Switched to Pro30. 2nd would be creatine HCL. Like Jesse, I have issues with the mono and use HCL exclusively, even still having bouts of bathroom breaks. I try to soak the pre-workout in water for at least 30-60 minutes so it grabs some water from the bottle and not me. :) It's helpful. 3rd would be beta alanine. I've always liked the way it energized me, gave my skin a good tingle or buzz. There are others but these would be my top 3. I added a few more lately but they keep my brain going too much. Trying to get sleep and can't! Had to back off that stuff. It's one thing to get insane mental focus but if you can't sleep, you can't recover.
Forgot about the Omega 3. Will have to pick some up. And I was a subscriber to Muscle Media 2000 back in the day. It was a good magazine, kind of geared for the everyday person. I remember they had a contest for whoever can make the best 90 day transformation and the owner was giving his Lamborghini as a prize.
@@türkfeels I'm 71, too, and have been wondering about that. But I'm past the stage of wanting bigger muscles. I'm still working out to maintain. To, for instance, keep my still pretty good pecs from drooping toward my waist.
I’m your age. I’m working out 5 days a week. My bench press was 2 years ago 95 lbs. my max now is 250.. I guess that’s the answer you’re looking for. ☮️
There are a couple supplements that are proven to raise natural testosterone but the problem is they only raises it by up to 10%. So if your testosterone level is 500ng/dl it only gets you to 550ng/dl. That’s not gonna make any difference. Normal range is like 400ng/dl to 1100ng/dl. And it costs about $80-$100 per month. Probably not worth it for such a small increase.
As a person over 45, every morning I have my "Old Guy muscle coffee". Which is just coffee with a 5g scoop of creatine and a scoop of Collagen protein (good for skin hair and most importantly for training, joint and connective tissue) along with my multivitamin and magnesium. I also have a 30g protein shake in the afternoon. And If I'm really hard pressed for protein, a half cup of cottage cheese right before bed to get a large dose of CASEIN protein will keep you satiated all night while it digests. (pure casein powder is stupid expensive) And while it is not specifically for muscle growth, I believe almost everyone can benefit from fiber supplementation. 1 orange fiber drink per day keeps you regular, lowers cholesterol, and can somewhat be used as an appetite suppressant. I always tell people, just try it for 5 days and if you don't notice an immediate difference in the bathroom, you can stop. I don't know ANYONE that doesn't notice a benefit from fiber.
As a previous creatine user, i highly recommend NOT taking creatine in any form with any caffeine related product, both dehydrate you so fast, and takes electrolytes out of your muscle tissue, thus leads to tendon and muscle failure. Happened to me and a specialist told me why it happened.
@@commonsenseapproach101 I also drink an electrolyte infused water during or after a morning walk I forgot that one. To tell the truth I don't even notice the creatine supplement at all. But we take a lot of vitamins that we don't directly notice until deficient.
You can have more than the recommended daily dose of fiber if you eat legumes (chickpeas, lentils, peas, beans, peanuts) on a daily basis. I do this for at least 7 years. Every day there's a big meal with legumes.
I've tried Keratin, Collagen, Biotin, Ritual vitamins: Men's x2, Womens, Women prenatal for a month back in 2021. I'm 30 this year I generally throw steak in the oven with half a slice of 100% whole wheat bread Meat proteins vs plant proteins vs sugar proteins
I first started to take creatine monohydrate when I began powerlifting. I was amazed at the almost immediate results. I felt bigger and stronger. It definitely worked!
Creatine monohydrate has a much better efficacy rate than its HCL counterpart, this is simply how creatine bonds with phosphate within the cell itself. There are quite a few white papers that point this out. Mind you, there are well over 200 peer-reviewed white papers published on creatine so it's easy to miss. A few things that could help digest creatine monohydrate is to drink it with soda water or tonic water, also eating foods like oatmeal or granola before supplementing will help with digestive problems. Of course, everyone is different so these methods won't work for everyone. I'm surprised you mentioned Omega-3, I totally agree. There are a lot of solid white papers, peer-reviewed that support the efficacy of Omega-3. A healthy brain leads to a healthy body. I just finished my Masters in neuroscience and I can't tell you how vital Omega-3 is and it's challenging to get enough in the average diet. One amino acid to keep your eye on is Arginen, there's been some great research that points to measurable gains and recovery with arginine. The research is very much ongoing so it's difficult right now to say what dosage levels show better results, but it's something to be mindful of.
Hey Jeff.....thanks for this amazing video.....can you do a video on the yearly blood tests needed for a person in general and for those who lift.....would appreciate that
I would like a vid in that, too. At my peak, endurance not mass, there were indicators the nurse had me nervous about but once I got deeper into my routine with the doc all was well. Creatinine, I think, was the big one. I am fat and slow now so no more worries?
It is a natural blood thinner. My mom took it on the suggestion of her dr many years ago (it was all the hype back then) and developed huge patches of dark bruising down her arms and hands only two weeks in. She looked like a thin skinned elderly person who had taken a bad fall, but she was in her early to mid 50s and had no such injuries. I personally feel like the blanket suggestion for this supplement is a terrible idea. After seeing what it did to my mom, I would never take it unless I needed to be on a blood thinner and wanted a natural option.
Agree with all three. I’m 69 years old and after retiring from the rat race decided I wanted to get back as much of the body of my youth as possible. One of the unexpected benefits of Omega 3 for me was it helped me pee with a good stream again! Who knew? Whey protein as you have said is an easy, quick, and economical way of getting the protein I need daily. But the BIGGEST boost I got was from the creatine. Suddenly my muscles are fuller and my strength has improved dramatically. The daily routine of using Whey Protien and the Creatine are relatively new to my regiment, in the last 60 days, but the gains are amazing. There have been lots of struggles in the last 3 years, going from 185 pounds down to 151 pounds (that was NOT a good look, I’m 5’10”. I’m now at 165 pounds which is much better. Walking 3-4 miles a day along with weight training every other day are helping me to finally achieve the look I’m after. The one area I still need to crack though is the last bit of belly fat. Even at 151 it persisted. But looking like a POW camp survivor as I said was not the way to rid myself of it. So I decided building more muscle might be the path forward. Love your video’s and Jessie’s comic relief.
My weight is 150 lbs and I have been supplementing with your protein but was never reaching 150 grams per day. What happened next was that after months of consuming around 90 grams a day I began to itch all over my body constantly. I went to a dermatologist thinking it was a skin issue and after blood test they found that I had high levels of UREA which is a byproduct of protein consumption. I had to lower my protein intake to lower this number and the itching went away. I also increased my water intake. I am currently taking close to 70 grams a day and so far so good.
70 g is barely above minimum, it would be far better if you got 90-120. Though that's enough. If you can't hit 150 g even with shakes you got some issues with eating in general.
Maybe an issue with milk protein? I get Neurodermitis, a rash in my elbow from drinking looooots of milk. Try egg or plant protein and see what happens.
My gastro prescribed me Omega-3 cause my HDL was low which was previously high along with ALAT and ASAT Lost 2kg ate much less fat and my liver is back to normal now. I take whey isolate cause it has lower fat content. When I get more advanced I will start taking creatine. The brand of Omega 3 I got is Fortex which is Icelandic and the DHA to EPA are 2:3 ration and its 1000mg which is a gram. If I could take 3 those 3 would be it. Its super hard to get your protein in but a scoop and 300ml of low fat milk brings me an easy 32-35 grams.
Can athleanx discuss some of the potential dangers of protein powders? There are some interesting studies investigating liver and kidney damage caused by some of these protein powders. I would really appreciate any additional insight and discussion on this. 🙏
I want to comment there was a big investigation by EMA (european medicines agency) that found omega 3 fatty acids to increase risk of atrial fibrillation in people who already had heart disease. This was a statisticly significant risk found in a metaanalysis so can be taken seriously. Nonetheless they seem to be beneficial for patients with heart disease as well. But I thinks it's fair to consider this risk.
omega 3 and 6 compete for uptake and the root cause is the insane amount of omega 6 everyone is eating our total omega consumption should be some 1% of our caloric input, trying to balance this seesaw that is insanley heavy on the omega 6 side by throwing insane amounts of 3 omega on to the other side just causes more problems two wrongs dont make a right
I forget the exact numbers but if you do the math and figure it out 1 tablespoon of canola oil has as much omega 6 as many kilos of even grain fed meat its crazy, its way easier to not eat seed oils than it is to chug omega 3
I wasn't sure I was going to like this video at first, but I really appreciated and love this conversational style of video. I especially appreciate the very straightforward information with useful examples and practical application.
Great video! Thank you. I take both Creatine and whey protein daily. I am currently on week 7 of Athlean- x1. It’s the second time I have done this course. Never felt and looked so good at 54 years old.
Heads up: CREATING can cause high eye pressue (Ocular hypertension) in people who have myopia because it slow down water disposal from body and helps your joins accumulate and keep it. Overall high water levels in body eventually can affect your eye pressure. Speaking from first-hand experience. I took it for two month before noticing the issues (in time, thankfully). P.S. You wont' find any literature on the subject because nobody bothered to fund test-cases for something they can't sell.
Good to know. I have a brother who has had eye pressure problems. He doesn't take creatine, but maybe there's some genetic component for me to be aware of.
I've read that taking creatine, due to its water holding properties, can raise ones blood pressure and is not advised for those with borderline kidney problems. Has anyone currently taking creatine ever experienced any of these problems? Thanks...
@jordyjcross I've been very hesitant to try creatine myself and seem very pleased with the current gains I've made via hard work, good diet, and workout consistency. Best of all, I do not have to worry about unintentionally doing damage to my body. Good luck with your training!
I order mine because the stores don't carry the kosher brand I use. Unfortunately, Amazon doesn't take returns on it because it is a "food product", you're just out of luck. However, luckily it has been good every time I have received one. Praise G-d! But, I'm glad to know refrigeration is something to keep it fresh. I only buy a month supply at a time. But this is good to know.
You forgot to mention other sources for Omega 3s other than fish. In particular, walnuts and canola oil are very easily accessible and easily added to any diet as much as any fish oil pill is. In fact, I added walnuts to my diet because of this channel!
He says 2-4grams. There is 12g in one small serving of hemp hearts. How are hemp hearts so high. Am i missing something? Ive been getting way too much omegas apparently.
Jeff & Jesse, Thanks for the informative video! Was wondering if there’s a maximum amount of protein per serving that can be assimilated by the body ? I could be misinformed but think I remember 45 grams ? Thank you
It's kind of interesting watching people talk about creatine building muscle even though creatine just gives your muscle energy for you to break down muscle so that proper protein intake as well as proper recovery overnight is what will build you muscles yet you also have people talk about vitamin D and not at all talking about vitamin K and vitamin A being paired with vitamin D. It's great seeing people bring up magnesium but not zinc and I still haven't found anybody to bring up DHEA. I can't choose only 3, Jeff, K2D3 with A is important, as is Zn Mg DHEA, and fish oil
When it comes to vitamins and minerals the only reason to take supplements is if you have a specific deficiency, if your levels are normal taking more doesn't help. There's also no evidence, as far as I know, that taking DHEA is necessary at all unless you've been diagnosed with adrenal inusufficiency. Just as a note, adrenal insufficiency is a real medical condition, not to be confused with "adrenal fatigue" which is pseudoscience.
I have spoken to many kidney doctors and if I understand them correctly monohydrate produces so much more waste product which lowers kidney function. Hence the need for so much higher dosing. Allegedly, HCI and Alkaline produce very much less Any comment on this?
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Yoo
supplements are like mcdonalds, all empty nutrition
Thank you so much for this video, guys. This was very helpful. 👏👏❤
@@starc.protein is food it’s not empty
@@starc.0 education, all bias
Protein
2:10 Whey Forms
3:20 0.7-1.2g/lbs of total bodyweight
4:30 Amount (≥29g protein for 3g Leucine)
Creatine
7:00 Loading, maintenance
8:40 Forms
9:40 Dose (5g mono = 2-3g HCL)
Omega3
10:55 Benefits
12:50 Forms
13:55 Amount (1-2g total)
14:45 Mercury
I would ask about protein forms like beef protein isolate, pea protein, etc.
I have to use the beef protein isolate to avoid lactose issues and also because it was recommended to me as a more pure (less processed?) form of protein powder.
God work
@@thatcarguydom266 Look at the protein quality methods like PDCAAS, DIAAS, BV, Bioavailability,... to see which protein source is the best (Whey, casein, egg white,...). For vegan, pea and soy.
If you don't want lactose then use Whey isolate and Hydrolyzed.
What bad or not is based on the dose and exposure, not because if it's natural or processed (e.g. Natural lake water vs processed filtered water)
Thank you
Thank you 🙏
I'm glad you highlighted omega 3's in this one. I've taken them for about as long as I've taken supplements, but never realized how crucial they are until I worked for a company that made them. They used only high quality triglyceride form, and marketed it to eye doctors, specifically for treatment of dry eye. There's a lot of great research that supports the theory that omega 3's are the missing link in the world's food supply, and that the deficiency of it caused by the food industry is the root cause of dozens of medical conditions today, that were basically nonexistent fifty+ years ago. It's been compared to fold acid, which is now found in almost every food you can but in a store, but the deficiency of which caused an epidemic. Folic acid is an essential nutrient utilized by fetus' in the womb, and millions of babies were born with defects until it was discovered and the food industry began dumping folic acid in everything. Maybe someday omega 3's will catch on like that.
What was the name of the product they marketed for dry eye? Would like to give that a go
@sz6468 I think it was called Eye Omega. I'm honestly not sure if the company is still around, the business model was shaky at best. But they were huge on education of the product and I learned a lot. There are several brands that make high quality omega supplements now. Just look for triglyceride form and a serving size that gets you 2g of total omegas. The studies I know of all use either 1g or 2g as their dose, and the 2g group always showed bigger improvements. Also, not mentioned in the video, you need to take it continously and over a long period of time to notice a difference. It takes a few weeks to build up the level of omegas in your blood. Dru eye patients would usually see improvements around 4-6 weeks after starting treatment. Give them a try!
its the introduction of industrial seed oils, super rich in omega 6 which is causing all the problems sadly it has been known since the sixties, this is why omega 3 is shown to have such benefits in studies because 3 and 6 balance and there is insane amounts of omega 6 in food now
grain fed chicken is some 1:30 omega3:6 and grain fed chicken eggs have a similair ratio but still, people scoff that sweatshop trash meat and go around telling everyone its good
you can find dr william lands original talk still on youtube if you are interested
czcams.com/video/kivrYNjiXk8/video.html
@@RobertJones-on3vb Really appreciate the help, thanks for the advice and have a good day!
My mom is currently trying out Martin Clinic DHA Upgraded. It's expensive but it's a special concentrated formula that has way more DHA than any other fish oil, specifically for people with dry eye. If you were to take that amount of DHA from another brand it would be too much oil and give you toilet troubles, so I told her to go for it and try the expensive one out 🤷♀️
This is a great format. Just like a podcast, perfect to listen to while working out.
PERFECT FORMAT.
My favourite supplement is pizza. I remain just one pizza away from reaching my full genetic potential.
😂ROFL😂😅
Bacon, banana peppers, and extra cheese will get you there.
I pass this on from a friend...🍕
ninja turtles enter the chat😂
Sounds like it yo Ralph 😅😅@kolob204
Pizza with cauliflower dough and fish and olive oil with grilled vegetables and avocado if you really want to make a healthy pizza, you can also add chicken/bacon/beef as a topping. You don't even need cheese.
finally a video that isn't just shitting on creatine HCL.
I will never take creatine HCL again, caused tendon and muscle issues.
Jeff is the one person who has always said to use creatine HCL...
I've used CHcl for several years, monohydrate raises my blood pressure too much. I never liked it.
Like Jesse, monohydrate makes me run to the bathroom, but nothing like that with the HCL pills.
So, something I’ve started doing is snacking on peanuts. They’ve got lots of protein (12-15 g per serving, not a ton but lots for a natural source). They also have .3 g omega3 (and 6g omega 6) per serving, so they’re a really good natural snack option. In addition, they have little to no trans or saturated fat, lots of unsaturated fat (so good calories), and they also contain amino acids that help your body synthesize creatine. Next time you’re feeling snacky, get yourself a bag of peanuts (the flavoured ones like spicy bbq, salt n pepper and lime n chili are my favourite). You’ll get all these things just from snacking, and peanut butter is really good for this too.
There's a Doctor that blocked me when I confronted him over his Anti-peanut stance. I wasn't vulgar or combative, he simply blocked me. Shows how assured of his stance.
No though. Peanut protein is fairly low quality , similar to wheat protein/gluten. Peanuts are mega calorie dense. When you look at protein per kcal you see they ain't that great. Nothing wrong with snacking on some peanuts but if you'd try to cover your protein needs with nuts you'd be in trouble
I’ve been taking omega 3s since I was 24. I’m 52 now and am in great shape. Perfect blood pressure, blood sugar, etc.
Algae oil is better than fish oil for DHA/EPA because you do not have to worry about contamination like mercury. The fish gets its Omega 3s from ocean algae. They don't make it themselves it's just consumed and stored in the fish fat (oil). Algae oil just cuts out that step
As for gut issues.
It could be from sweeteners and additives.
Try pure monohydrate first, before you switch to any other form.
Omega 3 is really a game changer. Few years ago, everytime I was trying to really push in sport. Even by checking every aspect of my nutrition and hydration, I was doing inflammatory injuries. In the knee, the elbow, etc. After taking Omega 3, in 3-4 weeks, I really saw a big change. Every small hitches that was bothering me was totally gone. I train 5 times a week since 3 years now. No injuries since, not even a single small pain except body aches sometimes :p... ! Everyone should take this.
Hi
I hope you are doing well.
I was wondering if you would be open to take a look at a test based nutrition solution?
@@Jantoenéhi ! What kind of test ?
@@albanjmt7602 it is a dry blood spot test analyzed by one of the most reputable laboratory in the world.
@@albanjmt7602 It is a dry blood spot test, analyzed by one of the most reputable laboratories in the world.
Fish oil supplements usually come with a lot of vitamin E, which has been shown to negate the anabolic affect of resistance training, if taken right after working out and at a high dose (that is, supplements dosage). So best take fish oil far away from your gym hours :)
yup - I've got ulcerative colitis. Diagnosed in 2003. Started taking high-dose, pharmaceutical grade (very pure) Omega 3s and it's completely in remission. My GI said if i hadn't told him he'd never have known (following a colonoscopy). He also said his son has Crohn's and has it completely under control with Omega 3s. Gotta take enough, and it's gotta be pure. Wish more folks knew about this. thanks Jeff for including Omega 3s in your list.
I started taking Creatine this year and had to stop because I was so bloated! I'm not a gassy person and this made me one uncontrollably so I finally stopped taking it a month ago. Glad I watched this, now I know to try HCL.
Creatine Magnesium Vit D
@@alunmorgan2352 let's throw out 3 random nutrients without context, people will think it's the 3 in the video and click off.
You forgot Zinc
@@LittleBpaulmuller-Ownersif you could only take three, what three would you take. Leave your comments down below. I literally answered his question. Nothing random about it
@@SnarfsBalls Nope I didnt. He asked for only 3. I take others including cod liver oil but he asked for 3. Zinc I get from my diet
@@alunmorgan2352 yeah no hard feelings, man.
I'm sure people who haven't watched do think that way when reading your comment.
Maybe a little context like "My top 3 are..." does help.
Omega 3's basically cured my dry eyes problem. Highly recommended.
Do you have a recommendation on brand?
@@je4777 Well, I'm not from the US, so I don't think I could be helpful on that. But as far as dosage go, I take around 1500mg of combined EPA and DHA.
@@PugLifeJM where do you live? I'm in Australia
@@je4777 Nice. I'm from Brazil.
Fish oil also relieved my dry eye problem and that is not why I started taking it.
Omega 3 and vitamin D (if no sun exposure). Magnesium is also important. Top three for me. I discovered creatine in January this year. Great supplement for building muscle.
Question, I've never used Creatine or Protein - Can I use both at the same time?
creatine doesnt build muscle, what are you on about?
@@user-ek3iu5ni9mI do for 12 weeks now, only thing I notice is the gainz. No gut issues, I just made sure to up my hydration when I began taking both together.
Creatine doesn't build muscle, it gives you energy to break down the muscle in the gym so that your protein consumption and your quality of sleep will build you muscle 🤦
@@jordanmay1041 Thankyou
I remember an issue of Muscle media in April 1994, had an article on supplements. Think it was the first time I heard of "creatine", a few weeks later I was taking it. And 30 years later I still am, 21-51
and you had 0 gains because of it?
@@laugh_n_share_life I respond very strongly to creatine - not everyone does though.
Turmeric (with black pepper) has been life-changing for my chronic chondromalacia patellae. I also take vitamins D and sublingual B12 based on my lab results and symptoms.
Same here. Curcumin + Piperine...
may I ask how often you use turmeric and black pepper in what? My mom also has the same issue. shes 61 year old
The easiest way in my opinion is to find a curcumin/piperine supplement and check the ingredients for black pepper (only get one with black pepper). But when I was trying to include it in meals, I usually just cooked it into my scrambled eggs in the morning or i'd mix it into the dry rub seasoning for chicken
Edit: Sorry I forgot to add that I tried to do it daily @@ALINUED
Tumeric and Curcumin do seem to be pretty powerful. I experimented with them for several months and unfortunately noticed they really made me feel more fatigued. I’ve heard they help with inflammation… but I didn’t notice anything. That being said, Apple Cider Vinegar is one of those things that changed my life! And I often get eye rolls when I share that info, so Tumeric, ACV, all worth experimenting with!
@@ALINUED it's a supplement. They're gel capsules of 1500mg turmeric curcumin (so a concentrate of the bioactive ingredient) with 10mg of bioperine. I just take them with my breakfast every day.
I looked at a few meta-analyses, and this dose was the one consistently shown to be effective. The bioperine (from black pepper) seems to be important for making it bioavailable and had the most evidence to support it when I researched it.
You do need to be careful, because it can interact with certain medicines. Always check with your doctor before adding even supplements.
I’m 55 lift/split 3-4x a week, take multivitamin, vitamin D, creatine, fish oil, organic protein powder…sometimes Turk.
I take supplements based off what I hear consistently are peer reviewed approved/recommended.
Nice video Jeff and Jessy. I love the interaction between you two guys.
Thanks so much! This is great content on nutrition.
You guys need to listen to Huberman’s chat with Stacy Sims (22Jul) on women exercising and protein intake. Really interesting differences between men and women. Apparently women, when lifting, burn endogenous protein - lean mass - if they don’t have pre-workout protein intake - one hour prior. And…post workout, there are better results with protein taken within one hour after workout, compared with men, where the window is 2-3 hours. Of course since it’s Huberman, they delve into the neurological effects of no protein prior versus 30g pre workout. There is an effect on cortisol clearance in the morning, if someone works out first thing, when consuming some sort of protein prior to exercise. My wife and I are early bird gym rats, and we now consume some sort of protein drink prior.
Eggs are naturally high in Omega 3 - and since they're also in other ways good for protein and B vitamins, presents a great opportunity to pack a lot of nutrition into an early or mid day meal.
Eggs also have creatine. I’ve pretty much switched out whey and creatine for four poached eggs on toast, with real butter (for even more omega 3-6-9) for breakfast per day.
Stomachs happier, recoveries great, less water retention too.
Are you sure that all kinds of eggs are rich in Omega 3..?? Because many companies especially raise their egg's prices claiming that only these special eggs are rich in Omega 3. Rest of the eggs are normal eggs. I hope you understand my point?
@@Jonathan_Doe_careful with your cholesterol though
sorry man that is wrong you cannot look at omega 3 in isolation it is the ratio of 3:6 that matters and almost ALL eggs are grain fed even if they are free range, they just give the chickens grain at the end of the day when they come back to the coop.
the only place i know in my entire city to get completely 'pasture raised' eggs, where the chickens only eat plants and bugs is from a farm stand on the side of the road, all of the eggs in the shops are trash
pasture raised eggs will be the next trend
chicken meat is trash too, its like 1:30 omega some of the most inflammatory food you can possibly eat
I personally have always had better results from egg white powder. The absorption is great.
KSM-66 Ashwaganda(root extract) 600mg, elevATP (ancient peal extract, apple extract) 100mg in at Pharmaceutical Grade nutrition is a game changer for lifting, i'm 47 6'3" 230 and athletic build, my dumbell bench went from max of 95# of 3, and now i'm at 120# 4 reps within 2 months of starting it. Hex dead lift just skyrocketed. But you still need to eat properly and hydrate. Blood work is excellent and I'm mentally clearer as well. I'm with BodyWise Nutrition for over 25 years. My 3 must are, Quality Protein that is made at a Pharmaceutical Grade level, Hands down the above, Pharmaceutical Grade Calcium (high amounts, as we burn so much calcium when lifting and very active it would shock you, plus if you understood how a muscle contracts and releases, you see why calcium is a must). Omega's is a for sure runner up. But we also need to remember that a good Immune system is vital for recovery as well.
Personally, I use to find lactose issues even with Isolate. I tend to go Vegan Protein bars with sugar as a treat. I’m also a member of my dad’s bald so i’m not taking Creatine tribe.
Egg white protein powder as well as beef protein isolate, i cant stand vegan protein in a smoothie but there are some good bars out there (IQ brand i think? is pretty tasty)
Your dad’s bald, so you don’t take creatine? Please explain
Wow! So glad I watched this. Creatine absolutely F’s my gut up. Really didn’t want to stop taking it because it does work. Now I can try the HCL version. Great news!
HCL version is available for many many years...lol
@@egcozinon I’m sure you’re right. We can’t all be as clever as you!
For the past 1.5 years I've been following your supplement regimen that you detailed in that old video from your kitchen and it has helped me dramatically. I am 55 and struggled for a long time just trying to transition from corrective rehab exercises to actually building mass through hypertrophy...recovery was a big problem, probably abnormally so. Your supplements have definately given me the necessary boost to get past that and into the best condition of my life so far. Thanks!
Again, Jeff words are spot on with what many scientist \ nutritionist \ PHd holders say on what the topic of healthy eating.
Great video as always . EAS was well ahead of its time even if overpriced back in the day
1 muffins
2 doughnuts
3 Twinkies
My top supplements have been Magnesium, Curcumin with black pepper extract and Creatine.
I like how Jesse has stayed humble. That new muscle hasn’t gone to his head.
@@ZeKraken dude has my respect! None of it from drugs. What a fking monster!
Not that your words are not correct but he's on camera .. He's following a script ..lol
irs hard for it to go to your head when you have gains that are as meager as his. he either doesnt eat enough or just has poor genetics for gaining muscle
True indeed!!!
@@bigmikeobama5314 he has super hard gainer genetics. Dude used to eat a bag of gummy bears a day and was still a skinny twig.
Price of protein powder has skyrocketed too. Pre-covid the cheap Body Fortress whey protein was $16 per tub. Flash forward to 2024 that exact same cheap protein is $26 a tub.
Great video! wondering if creatine is hard on the kidneys?...or in my case kidney. (Donated a kidney last year) Thanks for all the work you do!!
It's very safe. Most uneducated healthcare professionals think it's harmful because is falsely throughs off bad markers on kidney function. People who know, know it's only a false thing.
Yeah I just couldn’t get on with it - constantly having to urinate. It can’t be right for me. Also heard it’s bad for hair loss and having balding in the family
I really miss the muscle media magazines, that's where I got started
You both doing great keep it up
Bill Phillips baby MM lol Hope he's doing well. We almost lost him to covid. He lost 70 lbs .Lucky man. Sure he will reappear in the future wirh another transformation of himself. Great content jeff and jesse as always
Always providing value. Thanx @jeff for these videos. It helps immensely!💥📈
I only take my whey protein 4x/week because that's how often I do my resistance training. I take it right after. However I also take casein protein every night before bed. I take creatine every day and I eat enough omega-3's in my diet to where I don't feel the need to add a supplement form of it. Very glad this video touched on the importance of omega-3's.
Great advice guys cheers
I had a cardiac study done through my work, and they actually recommended taking Omega 3s. 👌They recommended finding one that has about double the EPA vs DHA
You guys are the best.
😂…I loved Phosphagen. Grape Flavored. Bill Phillips was a marketing genius. I’m 67, been training since I was 15. Thanks Jeff for all of your great content
What about getting omega 3 from plant based food such as Flaxseeds, Chia seeds, & or Walnuts?
Thank you for everything Jeff!
I will be 69 years old next month. I had my prostate removed 6 months ago. I am doing well getting my work out routine back on track. I was Mr. San Diego in 1883. The no pain no gain days. So to say the LEAST you have kind of taken me back to the days when I first started. Getting to do and learn something fresh all the time. Anyway, the question. I am not supposed to get anywhere near anything that can increase testosterone. I am hoping you will say creatine does not do that. Thanks!
do you mind instructing me on why increased testosterone would be bad in your case? my Father has also had his prostate removed due to cancer but i know for a fact he was recently prescribed a testosterone gel due to other reasons but now i am worried
I'll do my best. There was one unclear margin after a very successful surgery. They sent my prostate to pathology to find out if my cancer was low risk, medium risk or high risk. They cannot be 100 percent sure they got it all because of the unclear margin. So for me to be cancer free my PSA has to read below .05. My PSA read .04 after the first 3 months. Three days ago it was .05 which was six months after surgery. Because of the risk cancer the are going to do my blood work every 3 months until further notice. If it starts creeping up. Say .06 .07. They want to do MRI or whatever they do to see if cancer is moving. Since they know the area all things still being considered. The might chose to hit that area with radiation, which could create new problems. My understanding is that testosterone can feed or elevate my PSA. That is why I was asking Jeff if creatine could increase testosterone levels. So in my situation I am not ready to increase my testosterone at all. Your father's margins could have been completely clear. That might be one reason they feel comfortable giving him the gel. Also, his cancer may have been rated low risk? There can be many variables. I am VERY new to all this. So I hope that gives you a place to start and gives you ideas as far as questions you might have moving forward.
God bless you and have a Great day. Feel free to contact me anytime if you have any other questions.
I meant to get in that response that mine came back high risk.
Sorry
Who knew lifting weights would make you look like eminem.
Or Jake Gyllenhaal
Marshall gyllenhal or jake mathers
😂@@Huelogy
Will the real slim shady please stand up
Dude, the beard is weird...... MGK
Loved EAS and Bill Phillips back in the day , showing my age for sure .
I didn't find creatine helpful in my mid 30s (probably wasn't using it right?) but in my mid 60s, I've found it very helpful in the gym and in the pool (especially for sprinting, but since I have more power on tap, it isn't hurting the distance, either! I gained over 10 lbs of muscle - with no other variables (other than the fact I could sprint faster and do HIIT better, and can lift more weight.) As much as I tried, I wasn't making gains otherwise. I'd say this has become the most important new supplement I'm using. And still improving!
Hm, maybe I will try it again at age 71. Tried it a long time ago to no avail. Maybe the HCL they talked about.
i found a big boost in my cardiovascular performance with nitrates/nitrites, they convert to nirtic oxide and do a bunch of things to enhance the vascular system, they got a bad rap from some poor studies and they are now being studied as possible treatments for heart disease
im reducing my caffeine intake and i think i might try creatine again, i had the gut problem so maybe hcl is the go
Supps i take:
Protein (Iso100)
Creatine
Omega 3 fish oil (Carlson brand)
Preworkout
Ashwaghanda
Citruline
Magnesium
Vitamin D3
Carnitine (sometimes)
Growth hormone (haha jk... i wish)
Rad 140 (lol i wish)
The creatine i was taking was giving me gut issues as well. But i am also a plant based protein person. Thanks for giving options! Ill have to check out your website.
just had to drop a comment to say how amazing this video was.
I like a protein blend. Used to use one that had whey, egg and casein but the casein was kind of granular, gritty. Switched to Pro30.
2nd would be creatine HCL. Like Jesse, I have issues with the mono and use HCL exclusively, even still having bouts of bathroom breaks. I try to soak the pre-workout in water for at least 30-60 minutes so it grabs some water from the bottle and not me. :) It's helpful.
3rd would be beta alanine. I've always liked the way it energized me, gave my skin a good tingle or buzz.
There are others but these would be my top 3. I added a few more lately but they keep my brain going too much. Trying to get sleep and can't! Had to back off that stuff. It's one thing to get insane mental focus but if you can't sleep, you can't recover.
Hello from sweden! 🇸🇪 Love your videos! 💯 👌🏼😁
Heja Sverige! Whooo!
Forgot about the Omega 3. Will have to pick some up. And I was a subscriber to Muscle Media 2000 back in the day. It was a good magazine, kind of geared for the everyday person. I remember they had a contest for whoever can make the best 90 day transformation and the owner was giving his Lamborghini as a prize.
Well timed video 😅 i was looking into jumping into omegas and started creatine today
Thanks! I’m taking all 3. Good to have the confirmation.
I use to work out alot when I was younger now @ 71yrs can I still build muscle when I start working out again ?
I think if you stimulate the muscle and eat enough protein, you WILL build muscle. Take creatine. Eggs are a fantastic source of protein.
İmpossible without testesterone
Yes, muscles have memory. You won't recapture 100% , but you can make significant gains with proper diet & resistance training 👍
@@türkfeels I'm 71, too, and have been wondering about that. But I'm past the stage of wanting bigger muscles. I'm still working out to maintain. To, for instance, keep my still pretty good pecs from drooping toward my waist.
I’m your age. I’m working out 5 days a week. My bench press was 2 years ago 95 lbs. my max now is 250.. I guess that’s the answer you’re looking for. ☮️
There are a couple supplements that are proven to raise natural testosterone but the problem is they only raises it by up to 10%.
So if your testosterone level is 500ng/dl it only gets you to 550ng/dl. That’s not gonna make any difference. Normal range is like 400ng/dl to 1100ng/dl.
And it costs about $80-$100 per month. Probably not worth it for such a small increase.
As a person over 45, every morning I have my "Old Guy muscle coffee". Which is just coffee with a 5g scoop of creatine and a scoop of Collagen protein (good for skin hair and most importantly for training, joint and connective tissue) along with my multivitamin and magnesium. I also have a 30g protein shake in the afternoon. And If I'm really hard pressed for protein, a half cup of cottage cheese right before bed to get a large dose of CASEIN protein will keep you satiated all night while it digests. (pure casein powder is stupid expensive)
And while it is not specifically for muscle growth, I believe almost everyone can benefit from fiber supplementation. 1 orange fiber drink per day keeps you regular, lowers cholesterol, and can somewhat be used as an appetite suppressant. I always tell people, just try it for 5 days and if you don't notice an immediate difference in the bathroom, you can stop. I don't know ANYONE that doesn't notice a benefit from fiber.
As a previous creatine user, i highly recommend NOT taking creatine in any form with any caffeine related product, both dehydrate you so fast, and takes electrolytes out of your muscle tissue, thus leads to tendon and muscle failure. Happened to me and a specialist told me why it happened.
@@commonsenseapproach101 I also drink an electrolyte infused water during or after a morning walk I forgot that one. To tell the truth I don't even notice the creatine supplement at all. But we take a lot of vitamins that we don't directly notice until deficient.
You can have more than the recommended daily dose of fiber if you eat legumes (chickpeas, lentils, peas, beans, peanuts) on a daily basis.
I do this for at least 7 years. Every day there's a big meal with legumes.
I've tried Keratin, Collagen, Biotin,
Ritual vitamins: Men's x2, Womens, Women prenatal for a month back in 2021. I'm 30 this year
I generally throw steak in the oven with half a slice of 100% whole wheat bread
Meat proteins vs plant proteins vs sugar proteins
I first started to take creatine monohydrate when I began powerlifting. I was amazed at the almost immediate results. I felt bigger and stronger. It definitely worked!
I needed this video! Thank you, guys. 🇧🇷❤
Creatine monohydrate has a much better efficacy rate than its HCL counterpart, this is simply how creatine bonds with phosphate within the cell itself. There are quite a few white papers that point this out. Mind you, there are well over 200 peer-reviewed white papers published on creatine so it's easy to miss.
A few things that could help digest creatine monohydrate is to drink it with soda water or tonic water, also eating foods like oatmeal or granola before supplementing will help with digestive problems.
Of course, everyone is different so these methods won't work for everyone.
I'm surprised you mentioned Omega-3, I totally agree. There are a lot of solid white papers, peer-reviewed that support the efficacy of Omega-3. A healthy brain leads to a healthy body.
I just finished my Masters in neuroscience and I can't tell you how vital Omega-3 is and it's challenging to get enough in the average diet.
One amino acid to keep your eye on is Arginen, there's been some great research that points to measurable gains and recovery with arginine. The research is very much ongoing so it's difficult right now to say what dosage levels show better results, but it's something to be mindful of.
Great video!! Alot of very useful information. Thank you!!
I like this format: calm, reasoned presentation. I was never into the jokey stuff. But that's just me.
Hey Jeff.....thanks for this amazing video.....can you do a video on the yearly blood tests needed for a person in general and for those who lift.....would appreciate that
I would like a vid in that, too. At my peak, endurance not mass, there were indicators the nurse had me nervous about but once I got deeper into my routine with the doc all was well. Creatinine, I think, was the big one. I am fat and slow now so no more worries?
What about recent studies that suggest fish oil supplements can be detrimental to heart health for otherwise heart-healthy individuals?
It is a natural blood thinner. My mom took it on the suggestion of her dr many years ago (it was all the hype back then) and developed huge patches of dark bruising down her arms and hands only two weeks in. She looked like a thin skinned elderly person who had taken a bad fall, but she was in her early to mid 50s and had no such injuries. I personally feel like the blanket suggestion for this supplement is a terrible idea. After seeing what it did to my mom, I would never take it unless I needed to be on a blood thinner and wanted a natural option.
Agree with all three. I’m 69 years old and after retiring from the rat race decided I wanted to get back as much of the body of my youth as possible. One of the unexpected benefits of Omega 3 for me was it helped me pee with a good stream again! Who knew? Whey protein as you have said is an easy, quick, and economical way of getting the protein I need daily. But the BIGGEST boost I got was from the creatine. Suddenly my muscles are fuller and my strength has improved dramatically. The daily routine of using Whey Protien and the Creatine are relatively new to my regiment, in the last 60 days, but the gains are amazing. There have been lots of struggles in the last 3 years, going from 185 pounds down to 151 pounds (that was NOT a good look, I’m 5’10”. I’m now at 165 pounds which is much better. Walking 3-4 miles a day along with weight training every other day are helping me to finally achieve the look I’m after. The one area I still need to crack though is the last bit of belly fat. Even at 151 it persisted. But looking like a POW camp survivor as I said was not the way to rid myself of it. So I decided building more muscle might be the path forward. Love your video’s and Jessie’s comic relief.
Wonderful, I'm already taking all three.
My weight is 150 lbs and I have been supplementing with your protein but was never reaching 150 grams per day. What happened next was that after months of consuming around 90 grams a day I began to itch all over my body constantly. I went to a dermatologist thinking it was a skin issue and after blood test they found that I had high levels of UREA which is a byproduct of protein consumption. I had to lower my protein intake to lower this number and the itching went away. I also increased my water intake. I am currently taking close to 70 grams a day and so far so good.
70 g is barely above minimum, it would be far better if you got 90-120. Though that's enough. If you can't hit 150 g even with shakes you got some issues with eating in general.
Maybe an issue with milk protein? I get Neurodermitis, a rash in my elbow from drinking looooots of milk. Try egg or plant protein and see what happens.
Excellent information 💪🏿
My gastro prescribed me Omega-3 cause my HDL was low which was previously high along with ALAT and ASAT Lost 2kg ate much less fat and my liver is back to normal now. I take whey isolate cause it has lower fat content. When I get more advanced I will start taking creatine.
The brand of Omega 3 I got is Fortex which is Icelandic and the DHA to EPA are 2:3 ration and its 1000mg which is a gram.
If I could take 3 those 3 would be it. Its super hard to get your protein in but a scoop and 300ml of low fat milk brings me an easy 32-35 grams.
Jeff great video. I love creatine and protein powder, but there’s more studies linking high dose omega 3 supplementation with Afib.
What's Afib?
atrial fibrillation… irregular heart beat
@@telikos1 yeah ok. Would love to know what's going on on a chemical level to cause that.
Hey Jeff & Jesse - Great Share! Summarized, clear, valuable. Good stuff!!!
Please make us some high protein GUMMY BEARS!
Can athleanx discuss some of the potential dangers of protein powders?
There are some interesting studies investigating liver and kidney damage caused by some of these protein powders.
I would really appreciate any additional insight and discussion on this.
🙏
I want to comment there was a big investigation by EMA (european medicines agency) that found omega 3 fatty acids to increase risk of atrial fibrillation in people who already had heart disease. This was a statisticly significant risk found in a metaanalysis so can be taken seriously.
Nonetheless they seem to be beneficial for patients with heart disease as well. But I thinks it's fair to consider this risk.
omega 3 and 6 compete for uptake and the root cause is the insane amount of omega 6 everyone is eating
our total omega consumption should be some 1% of our caloric input, trying to balance this seesaw that is insanley heavy on the omega 6 side by throwing insane amounts of 3 omega on to the other side just causes more problems
two wrongs dont make a right
I forget the exact numbers but if you do the math and figure it out 1 tablespoon of canola oil has as much omega 6 as many kilos of even grain fed meat its crazy, its way easier to not eat seed oils than it is to chug omega 3
I wasn't sure I was going to like this video at first, but I really appreciated and love this conversational style of video. I especially appreciate the very straightforward information with useful examples and practical application.
Good to mention for vegans/vegetarians omega 3 can be obtained also from algae(seaweed) the way fish get it.
Leave the job .
@@navneetkushwaha2932 because?
And like me, people allergic to fish.
Awesome as always! I just can't fit 200g of protein!! So full all day and basically live in the bathroom. What's an easier way to eat this much?
Invaluable info as always from the yt fitness goats 🙌
B Complex, D3, NAC.
My top 3 supps are
1. Dbol
2. Anadrol
3. Test Cyp and Dialysis 🎉
Great video! Thank you. I take both Creatine and whey protein daily. I am currently on week 7 of Athlean- x1. It’s the second time I have done this course. Never felt and looked so good at 54 years old.
Creatine, omega, multivitamins. A combo i used for years
Ashwaganda, cheap and reliable research on it.
@@amateresu6708 i do take Ashwaganda now. But i think it's better post workout.
Vitamin E , C,B,Zinc. High quality cod liver oil is what I take as a 64 years of age Natural Pro
Heads up: CREATING can cause high eye pressue (Ocular hypertension) in people who have myopia because it slow down water disposal from body and helps your joins accumulate and keep it. Overall high water levels in body eventually can affect your eye pressure.
Speaking from first-hand experience. I took it for two month before noticing the issues (in time, thankfully).
P.S. You wont' find any literature on the subject because nobody bothered to fund test-cases for something they can't sell.
Good to know. I have a brother who has had eye pressure problems. He doesn't take creatine, but maybe there's some genetic component for me to be aware of.
And very bad cramps even when drinking a lot of water
Thank you for this comment 👍
Did Creatine cause blurriness or could you physically feel the pressure on eyes?
@@KeinZantezuken You had an expert diagnosed you or did you figure it out yourself?
The p.s is kinda bias.
No pressure, my dude. No one is making you take it. An eye for an eye makes the world take too much creatine.
I've read that taking creatine, due to its water holding properties, can raise ones blood pressure and is not advised for those with borderline kidney problems. Has anyone currently taking creatine ever experienced any of these problems? Thanks...
Yep - couldn’t get on with it and had to stop years ago annoyingly
@jordyjcross I've been very hesitant to try creatine myself and seem very pleased with the current gains I've made via hard work, good diet, and workout consistency. Best of all, I do not have to worry about unintentionally doing damage to my body. Good luck with your training!
If you are worried about your fish oil being rancid, open one up after you buy it. if it smells rancid, return it. If it doesn't, refrigerate it.
I order mine because the stores don't carry the kosher brand I use. Unfortunately, Amazon doesn't take returns on it because it is a "food product", you're just out of luck. However, luckily it has been good every time I have received one. Praise G-d! But, I'm glad to know refrigeration is something to keep it fresh. I only buy a month supply at a time. But this is good to know.
Those are exactly the 3 that I use. Plus a pre workout.
You forgot to mention other sources for Omega 3s other than fish. In particular, walnuts and canola oil are very easily accessible and easily added to any diet as much as any fish oil pill is. In fact, I added walnuts to my diet because of this channel!
Add to the list flax oil supplements
He says 2-4grams. There is 12g in one small serving of hemp hearts. How are hemp hearts so high. Am i missing something? Ive been getting way too much omegas apparently.
Walnut omgea 3's are not bioavailable.
canola oil kek get a load of this boomer
bro canola oil has grams of omega 6 it is one of the worst omega3:6 balanced foods you can possible eat
Jeff & Jesse,
Thanks for the informative video!
Was wondering if there’s a maximum amount of protein per serving that can be assimilated by the body ? I could be misinformed but think I remember 45 grams ?
Thank you
It's kind of interesting watching people talk about creatine building muscle even though creatine just gives your muscle energy for you to break down muscle so that proper protein intake as well as proper recovery overnight is what will build you muscles yet you also have people talk about vitamin D and not at all talking about vitamin K and vitamin A being paired with vitamin D. It's great seeing people bring up magnesium but not zinc and I still haven't found anybody to bring up DHEA. I can't choose only 3, Jeff, K2D3 with A is important, as is Zn Mg DHEA, and fish oil
Ok nerd
When it comes to vitamins and minerals the only reason to take supplements is if you have a specific deficiency, if your levels are normal taking more doesn't help. There's also no evidence, as far as I know, that taking DHEA is necessary at all unless you've been diagnosed with adrenal inusufficiency. Just as a note, adrenal insufficiency is a real medical condition, not to be confused with "adrenal fatigue" which is pseudoscience.
@@garrett3726it’s called science, maybe learn about it dummy
I have spoken to many kidney doctors and if I understand them correctly monohydrate produces so much more waste product which lowers kidney function. Hence the need for so much higher dosing. Allegedly, HCI and Alkaline produce very much less
Any comment on this?
Whey. Test. And deca
My age 72yr old I stopped training over a year ago I have just started taking creatine and electrolytes
Thats backwards old school isn't it
If cycling is my main sport/hobby, but dont want a "cyclist skinny body " can i still put muscle on whilst doing 8 -10 hrs a week cardio?
Just eat more then
Absolutely.
@@darrenthomas9928 wa tch this at 4:10
Quad Exercises Ranked (BEST TO WORST!)
@@darrenthomas9928 wa tch "Quad Exercises Ranked (BEST TO WORST!)" at 4:10
@@darrenthomas9928 "Quad Exercises Ranked (BEST TO WORST!)" at 4:10
My supplementation include, Protein powder, Creatine, Vit D and Omga 3+6+9 combo in the form of Udo's Oil.
No mention of quality protein? As in grass fed organic non-GMO and so on.
Buy whatever form you want, GMO, organic and grass fed are just marketing strategies to convince you to spend more money.
I take Astaxanthin, Krill, B Complex, multi collagen, phytoceramides, D + K2, Berberine and Turmeric/Curcumin