8 Best Supplements to Build Muscle (2024)
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- čas přidán 2. 06. 2024
- These are the 8 best supplements to take to build muscle fast. Learn which supplements are for gaining muscle mass and which ones are a waste of money. If you're a skinny hard gainer your efforts should be mostly focused on your diet and workout plan. But supplements can definitely help, watch this video to learn how to take them for building muscle.
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You can just sit around on a couch, take certain supplements and you'll build massive amounts of muscle. Obviously, I'm kidding but that's what most supplement companies want you to believe. Unfortunately, even with all the modern advancements in nutrition science your progress is still mostly tied to your overall diet and workout plan. However, supplements can give you quite an edge, and that edge can truly help you build muscle faster, increase strength, and break through stagnation and stubborn plateaus. So today I want to go over 8 supplements that can help force muscle growth even when you're feeling totally stuck.
First I want to start with carnosine which is actually a combination of beta-alanine and histidine. Both beta-alanine and histidine are abundantly present in many tissues throughout the body, including the brain, gut, heart, and muscles.
One of the key roles of carnosine in muscle physiology is its ability to combat muscle fatigue by reducing the buildup of acidic substances within your muscles. These acidic substances accumulate as you work out, and a lot of that burn as well as fatigue that sets in as you're lifting weights for reps is caused by these acidic by-products. By lowering this acidity, both beta-alanine and l histidine can improve endurance helping you squeeze out one or two additional reps before failure which can make a huge difference in your muscle-building progress since building muscle is predominately tied to progressive overload or simply put increasing reps and weight load over time. On top of that, carnosine is actually an antioxidant, helping to protect muscle cells from oxidative stress and damage. It also plays a role in regulating calcium levels within muscle cells, which is very important for muscle contractions.
Carnosine is actually a common addition already found in many pre-workout supplements, and pre-workouts are actually the next supplement that can make a big difference when it comes to building muscle. One of the ways that pre-workouts provide this benefit is by increasing your energy and focus. This is because most of them contain stimulants like caffeine for example. Having more focus and energy can help you perform more intense workouts, lift heavier weights, and ultimately gain strength and muscle. Another benefit of pre-workouts is that they commonly contain Nitric oxide boosters like citrulline and L-Arginine.
These amino acids promote vasodilation, or in other words the expansion of your blood vessels which helps increase blood flow to your muscles. This leads to what's commonly referred to as "the pump," which can improve nutrient delivery and the removal of waste products, potentially supporting muscle growth. (8) One thing to keep in mind, is that the more that you take pre-workouts the more reliant you'll be on them, and you'll probably feel less and less of an energy boost. Like any other stimulant, your body will develop a tolerance, so I recommend not using pre-workouts every day, and instead only use it on days that you're lifting heavy and pushing yourself to grow.
Now let's move on to one of the most widely studied and proven supplements for building muscle...creatine. We know that creatine enhances exercise performance by increasing your body's stores of phosphocreatine, which is a quick-acting energy source used during short bursts of high-intensity activity, such as weightlifting. (9) This allows you to lift heavier weights and perform more reps which, over time, should lead to greater muscle stimulation and growth. Creatine also increases the retention of water within muscle cells, leading to increased cell volume and improved hydration.
Not only does this make your muscles appear full and larger, but this cellular swelling can trigger certain anabolic pathways, that lead to muscle growth. (10) At the same time creatine helps stimulate muscle protein synthesis while reducing myostatin levels which is a protein that interferes with muscle growth. (11) Your body is constantly breaking down muscle tissue when you work out and in general throughout the day as you move around. Since building muscle is highly dependent on increasing protein synthesis, while reducing muscle protein breakdown creatine can be very helpful. As if that not enough reason to try creatine, it also is associated with faster muscle recovery by reducing inflammation allowing for more frequent intense training sessions. To get started you can simply take 5 grams of creatine per day after your workouts...
References:
1. Wilson, J. M., et al. The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study. European Journal of Applied Physiology, 113(3), 655-665.
2. Nissen, S., et al. Effect of leucine metabolite β-hydroxy-β-methylbutyrate on muscle metabolism during resistance-exercise training. Journal of Applied Physiology, 81(5), 2095-2104.
3. Panton, L. B., et al. The effects of HMB on muscle strength and body composition in resistance trained individuals. Journal of Exercise Physiology Online, 3(3), 4-9.
4. Kreider, R. B., et al. Effects of calcium β‐hydroxy‐β‐methylbutyrate (HMB) supplementation during resistance‐training on markers of catabolism, body composition and strength. International Journal of Sports Medicine, 20(06), 415-424.
5. Dutka, T. L., et al. Carnosine inhibits [Ca2+]i and contractility in mouse fast-twitch muscle. Journal of Physiology, 586(2), 447-458.
6. Rashid, I., et al. Carnosine: a protective and anti-aging peptide. Protein and Peptide Letters, 24(2), 154-160.
7. Evidence of pre-workouts enhancing energy and focus- Astorino, T. A., & Roberson, D. W. Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review. The Journal of Strength & Conditioning Research, 24(1), 257-265.
- Goldstein, E. R., et al. International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5.
8. Pérez-Guisado, J., & Jakeman, P. M. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. The Journal of Strength & Conditioning Research, 24(5), 1215-1222.
9. Creatines ability to boost exercise performance:- Buford, T. W., et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
- Kreider, R. B. Effects of creatine supplementation on performance and training adaptations. Molecular and Cellular Biochemistry, 244(1-2), 89-94.
10. Volek, J. S., & Rawson, E. S. Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition, 20(7-8), 609-614.
11. Willoughby, D. S., & Rosene, J. Effects of oral creatine and resistance training on myosin heavy chain expression. Medicine and Science in Sports and Exercise, 33(10), 1674-1681.
12. Whey protein Tang, J. E., et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, 107(3), 987-992.
Tang, J. E., et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Applied Physiology, Nutrition, and Metabolism, 33(6), 1124-1131.
13. Tipton, K. D., et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 288(6), E1096-E1102.
14. Girgis, C. M., & Clifton-Bligh, R. J. Skeletal muscle and the effects of vitamin D. Hormone and Metabolic Research, 45(04), 289-293.
15. Tomlinson, P. B., et al. Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis. The Journal of Science and Medicine in Sport, 18(5), 575-580.
16. Smith, G. I., et al. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. The American Journal of Clinical Nutrition, 93(2), 402-412.
17. DiLorenzo, F. M., et al. Beneficial effects of long-chain omega-3 fatty acids in neuromuscular diseases. Neuromolecular Medicine, 16(1), 42-51.
1. Carnosine
2. Pre Workouts
3. Creatine
4. Whey Protein
5. Weight Gainer Shake
6. Vitamin D
7. Omega 3
8. HMB
Just eat red meat 🥩!!!!
Taurine is better than a lot of that stuff
@@inf0tr8r not better than eat Carnivore!
How does omega 3 help in building muscle?
@@ubaidimran3876 by giving money to Big Pharma of course… just kidding. Great question!!
1:50 Preworkout
2:45 Creatine
4:10 Whey protein
6:00 Vitamin D
6:50 Omega 3
10:10 BCAA; Glutamine
10:30 DHEA
Agreed
Tbf the video states BCAA and DHEA are not good for you
I can't wait to see what you create next, Your content always fascinating!❤
LOVED this!!!! I’ll watch this several times until I completely understand the content. 👍🏾👍🏾💪🏾
GREAT EXPLANATION MAN 👏🏻💪🏻🔥
Excelent video. Thanks for this useful info.
Thank you for this high amount of knowledge ❤️🙏
You should release a video of what you take and how/when to use them. I'm curious to see goes well while stacking
Very good and informative video. Well done
You make some of the best videos out there, simple and understandable for people who get confused from disinformation👌
Thank you man,keep on the great job 👏
Misinformation*
Disinformation is when someone purposely propagates a lie to serve their own agenda.
hello bro big fan of yours from india, your diet videos helped me alot in my body.
Great Work 👌🏽
bro please keep posting i love your vids
Great video and very informative on the different supplements that are more important than others. However, I never heard of the first one and I’ll give it a try. I used to take Glutamine and I heard that it’s effective for muscle repair.
Thankyou so much ❤❤
thanks man
😮 amazing video this is better than what my college teacher taught 👍
Superb😮
Thanks a lot for the information you providing us, could you please mention some good supplements for biceps vines or for all vascularity.
Thanks
Calorie deficit for 3 months and 3 months of biceps 3 days a week
Thank you for mentioning the waste-of-money supplements. I have the feeling one could make an entire video about that.
To all my brothers out there, keep fighting the good fight.
Just because you might be able to endure longer or more frequent exercise sessions, reps or sets, doesn't mean that you will progress faster / farther, or? The traditional view is that structural and chemical strain due to exercise, will push your body to better endure those types of efforts. If you tank after, say, 8 or 10 reps, 3 or 4 sets, both lead to similar improvements beyond that particular session?
Wow simply just wow bro you are doing a excellent work for all of us by making this video and telling about 8 supplements for muscles growth and keep it up and keep up the good work as always and take care
Keep smiling always
I was wondering who was gonna talk about this beauty first!
Definitely waiting on the 2024 models to roll in!
What is a good HMB Supplement? A gummie supplements good to take or just basic supplements pills?
Any thoughts on casein protein?
Adding this channels outro to my gym playlist lmaoo
Had eye surgery and I can't lift 10lbs for a week. Do I still take my protein, creatine and aminos? 64 and just getting started.
Ive read creatine needs carbs to be used so to mix with juice is that true? Or is there a way thats best to take it?
Glutamine is one of the most if not the important of the aminos acids for recovery
Which is made that won't cause cancer?
my favorite workout channel, i trust this guy
To support a healthy inflammatory response to exercise and other forms of physiological stress, as well as to support mood and mental health, and promote a healthy heart and healthy-looking skin, consume at least 2.8 grams per day of combined EPA and DHA, in about a 1.75:1.00 ratio of EPA to DHA.
Can I take all of these together ?
Hey I have been using pure choice and I have no problem. Check the ingredients. Maybe the brand you used had too many fillers.😢
Please give tips and excercise to lose thigh and glute fat
I've taken creatine off and on for a couple of years now and find that when I'm on it my arms tend to go numb more often when I sleep.
Is this list an update to your old video or in addition to it? I didn't see cherry tart among other supplements from the last one.
Most of the time is recycled. Almost all influencer do the same shit.
Thanks! Carnosine is the only one i didnt know about. Definitely adding it to my own homemade pre-workouts mix 💪💪💪 i can stop watching the video now Lol
Hey, I just got my creatinine. I have some qns about the loading phase. As I am trying it for the first time, idk how my body will react to it . Can I take the maintenance dose of 3-5g for a week to see how my body reacts to it, I.e digestive system. And then the week after, start my loading phase of 20g. Every vid I watched told me, the loading phase is only done in the first week of starting the supplement. Will appreciate your help.
don't worry about it. the loading phase has been debunked. 3-5 daily is fine, with water and a carb like an apple or grapes, or add to whey protein shake and be done with it. Timing to workouts not even necessary, any time. And get a crea-pure not cheap junk made in china.
What about EAA ? Is it unnecessary like BCAA?
I make my own preworkout using raw ingredients. BY FAR, two of the most useful supplements that are overlooked are Theanine and tyrosine. They help give you focus. You can FEEL them working. I would argue most supplements are just making expensive piss. Those two will give you noticeable focus and motivation to squeeze out a few extra reps. Other than creatine and caffeine, I’d argue they are the next most important.
Your channel is great but I don't think I will take funny name pills for now
I know some don't agree with me, but it was very true for me/personally. Creatine caused my hair to thin. I first took 5g a day (every day for six months straight). I started noticing some thinning. I stopped taking it for two months. The hair started thickening again. So, I started taking 3g instead. After two months, i noticed it again (so did my wife). So, I kept it at 3g and started taking Rogaine. It stopped the thinning, but did not make it thick. So, I stopped creatine completely and it went back to normal. I might try taking Rogaine with 3g of creatine, while it is thick again, but I don't know if it worth it.
u gon be balled soon anyway! to hell with it :D take the creatine....
Rogain along with other hair supplements decrease testosterone
@@wayofthewicked😂
Was it worth it? Did your health and fitness increase?
I felt a slight increase in my workout routine while taking creatine. Small, but noticeable. @@jasonito23
What about Acetyl L-Carnitine?
Let's we all appreciate the content this man and his crew makes just a masterpiece imagine what's hes gonna doing in the future ❤❤
Masterpiece? What are you 12 bro?
@@ethanckm I don't see it that way, but I'm open to hearing your perspective. What specifically makes you think that?
diet + consistency Creatine protein & multivitamins all you need
What about pea protein vs. whey protein? Whey protein shakes are horrendous on my stomache, so I am thinking it's the whey itself, but also all the other things (erythritol, stevia, fillers, etc.) they put in the powders that are tough on my stomache. So, I have ordered some pure pea protein powder, and crossing my fingers that my system can handle it. But, I'm wondering how you think pea compares to whey protein...?
Whey is better and safer. Its not very processed unlike other supplements
Maybe try isolate protein instead?
From what I've read, whey isolate is more processed (bad) to remove most of the lactose and fat (losing the lactose may be better for my particular systam, not sure, but this processed also lowers the calories, which, for me, would be a bummer cuz I'm trying to bulk up).
@@timothynishimoto3646 whey isolate isn't as processed as creatine
Creatine may be more processed than isolate, but a few things: 1) My main goal is to get more protein beyond the food I eat, 2) Creatine doesn't bother my stomache, and 3) If I can find a protein that is less processed than isolate then I am sure it will be better overall, and 4) My main question here is Pea Protein vs. Whey Protein.
Are these supplements for ladies too
is your program uder mad muscles
How often to take creatine for build muscle
1 times a day 5g
me 3 times per week usually when gym days
me 3 times per week usually when gym days
Nice
what about EAA?
whey protein is the best. unless you are counting macros and able to eat until you feel sick, protein powder will help massively.
we ned moooore videos about creatine + whey proteine
Only one i disagree with you on is glutamine. You take a gram or two of that the day before a workout, BAM! You feel a major pump, like NO2, but even more of a pump.
so you proved his point, a "pump" does not equal muscle gain.
10:14 So if i didnt take the amount of protein i needed for the day I could use BCAA’s?
BCAAS, they are actually not beneficial. Just take whey or casein. BCAAS are not necessary aminos.
bcaa is as good as nothing. dont aim for that. focus on protein(mostly), zinc magnesium (for recovery) iron from meat omega 3 (tuna sardine quiet cheap)
vit ADEK literally from most animal foods. do it and boom u become jacked. for assisting products, Whey protein isolate, creatine monohydrate. if you want to burn fat quickly: add HIIT and low intensity cardio every week. but HIIT is once per week. go for long walk twice per day. (8k to 10k steps) if you want to burn fat FASTER use oxyshred then go coolsculpting (expensive af) then boom you look lean and jacked
For energy I use pain no need for pre workout just pain😅
Creatine and whey protein wreck my stomach, any suggestions?
you need to eat more liver
Drink more water and keep an 8 hour distance between each scoup.
Yer don't take them
HMB gave me good results.
Me too, but I take only 2 grams a day, now I see its to low.
Please redo the video and be honest which foods have these naturally in them as iv bought som of these basically binning my money
So if you not getting enough protein through the day then bcaas are help you then?
BCAAS, they are actually not beneficial. Just take whey or casein. BCAAS are not necessary aminos.
No. protein should be a staple. no replacement .
@@lorcan8484 ok
Isolate protein is the way to go.
Adding 1oz of olive oil to your protein drinks increase calories, significantly and is great for your health.
I use flax oil.
"calcium gluconate"(brittle?) "ultimate orange"
Ok
Guys another really good supplement that I’ve been taking to get big gains is this thing called Tren and you will stay natty no workout required you’re muscles just grow instantly
Lobe you videos, but please 🙏🏻 don't for get about the ladies.... give of recommendation about exercise and muscles .... thank you 😊... a lot love from ny ❤️
What about Turkesterone ?
Casein protein instead of regular whey
only for nightly or late evening shakes. whey is still superior for everything else
I currently take Creatine, beta-alanine, multi-vitamin, citrulline and a bottle of flaxseed oil (which I stopped taking) I have some NMN on the way. I only feel comfortable taking 3 supplements. When I take more than that I think I'm just doing too much.
Which beta-alanine?
@@HaimGreen I buy a brand called Prime IT. It's pore beta-alanine, not a pre-work out mix. I mix it myself with 5 g of creatine.
Why flaxseed oil?
@@ball_sack_mcgee - Omega 3 fats. supposed to be good for joints and mood.
What about MSM?
The dude in the video is “enhanced” bodybuilder.. didn’t get it from supplements only 😏
Eaa and creatine paired together with a cut and going into a caloric deficit for me helped me lose body fat (I think not too sure if it was body fat or weight) from my first 2 months on the two because I picked up like 2 KGs which I know was water weight from the creatine but I felt smaller in my clothes so I think Eaas are really just like for noobs that can't reach their daily protein intake from their diets like me.
Best supplement is a healthy clean/ diet.
How did all the warriors and gladiatora etc been such beasts hundreds of years ago without supplements?
No processed bs foods/supplements thats how
What are your thoughts on using creatine by someone who has been told that their kidneys are more stressed than usual.
Do it anyway
Personally ive been using creatine and id say its safe and had no problem
@@bradley4764 Thank you for responding to my question. Have you ever been told that your kidneys were stressed more than normal? I definitely feel ok. If I hadn’t had some bloodwork done during a physical I wouldn’t have known that I even had kidney problems. I got checked by a kidney doctor and he had me stop the sodas and to just eat clean and drink a lot of water and when I was checked again after one month I had lost some body fat that I didn’t really know was there since I was in the fitness world since 13 years old.
ask your doctor
Do frequently tests and see results how your kidneys react using it. Drink at least 300ml of water per serve
All you need is whey protein and creatine
She's the man 😂😂😂
raw coconut bark dynamo
I notice PALPITATIONS ❤️ using Creatine @ 5 g, I may try lower dose 1-2 g
no. 5g is perfect
💯
Steak and eggs.
2024?
I take both.
🙄
1. Testosterone injection
2. Trenbolan Acetate injection
3. Dianabolan oral pill/ Anavar oral pill (never together)
4. Chocolate Milk
😂
Everything this man has said is true!
Aminos are the life of the body with added vitamins and minerals!
👍👍👍👍👍
Snake oils
😮
whey protein definitely causes constipation even in small amounts. When I say small amounts I mean two scoops in three days
Maybe it does to you , I have no issues .
I have 2 scoops a day. I have no issue so far
Try drinking more water
Depends on the person. There was this day I chugged down 6 scoops(don't ask why) but nothing happened.
Disagree, but people are different
I can't believe you used that cringey scene from Secret Wars....Shame on you!
First of all YOU NEED REAL FOOD for muscle growth..there is a reason suppliments and called suppliments..they are to SUPPLIMENT A PROPER DIET AND EXERCISE PROGRAM
-🤓
Not all of us can afford 5 meals a day, a third worlder like me eats red meat twice a month (at most)
2 much science 4 just simply hit the gym. don`t u think so
What do you think about ashwaganda, ive made some google searches but I’d rather get advice from you, I take 500mg every morning and I ve been doing it for about 3-4 months now, any side effects I should be experiencing as well as any benefits?
Free thinking?😊
ashwagandha is great.
for those who are incapable to relax their mind. other than that, not a must have
@@lorcan8484 you say incapable like an insult, its more the fact the mind is overwhelmed, this is called stress, anyone who experiences too much result to solutions such as ashwaganda.
In the morning? I often take it in the evening for insomnia and it works great for me.
You missed out, Glutamine !!!!!!!!!!!!!!!!!!
It’s pretty mid