3 Supplements That ACTUALLY Work to Build Muscle
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Date: 2024-07-29
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Comments and reviews: 20
vagrantpistol
Agree on two and I have a different 3rd. Here's my two cents. Omega's 3. Eat sardines (or anchovies) and any shell fish; mussels, clams, oyster, etc instead off pills. These are the best forms and concentration of Omega 3s. No pill can get you close to what something like a can of Sardines gives you. When I switched to eating sardines and shell fish from a high quality supplement pill, I noticed a considerable boost in endurance. Even buying something like Cod Liver oil works great too. If you have problems with smelly fishy burping from eating sardines or cod oil, take a tablespoon of apple cider vinegar mixed with a cup of water after you eat it. That should solve the issue. Works for me and some people I have recommended it to. Creatine Monohydrate (20grams at age 52 split in two 10 gram servings, while also drinking a lot of water) is an every day thing for me thats also mixed with an unflavored electrolyte; Sodium Chloride, Sodium Bicarbonate, Potassium Chloride, and a Multimineral Complex (72 trace minerals. I think everyone should be on Creatine. The benefits, especially when you are older, are worth the efforts and it's super cheap to buy. So, no excuse. The other supplement I would throw in here for muscle building would be Magnesium. Thats another supplement I think most people under appreciate. If you are looking for cardiovascular health support and improve exercise performance, you can't go wrong. I personally take 1500mg Magnesium Taurate at night before bed.
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Agree on two and I have a different 3rd. Here's my two cents. Omega's 3. Eat sardines (or anchovies) and any shell fish; mussels, clams, oyster, etc instead off pills. These are the best forms and concentration of Omega 3s. No pill can get you close to what something like a can of Sardines gives you. When I switched to eating sardines and shell fish from a high quality supplement pill, I noticed a considerable boost in endurance. Even buying something like Cod Liver oil works great too. If you have problems with smelly fishy burping from eating sardines or cod oil, take a tablespoon of apple cider vinegar mixed with a cup of water after you eat it. That should solve the issue. Works for me and some people I have recommended it to. Creatine Monohydrate (20grams at age 52 split in two 10 gram servings, while also drinking a lot of water) is an every day thing for me thats also mixed with an unflavored electrolyte; Sodium Chloride, Sodium Bicarbonate, Potassium Chloride, and a Multimineral Complex (72 trace minerals. I think everyone should be on Creatine. The benefits, especially when you are older, are worth the efforts and it's super cheap to buy. So, no excuse. The other supplement I would throw in here for muscle building would be Magnesium. Thats another supplement I think most people under appreciate. If you are looking for cardiovascular health support and improve exercise performance, you can't go wrong. I personally take 1500mg Magnesium Taurate at night before bed.
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RobertJones-on3vb
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.
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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.
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karamatkarim1706
Thanks for the video Jeff. I’m 43 and have managed to be regular with my training since 4 months. I just started taking creatine like two weeks ago. I am taking protein for like 3-4 months now. I take both supplements only on the day when I workout which is 4 times a week. I live in London UK and I buy both of my products from a health shop called Holland & Barretts. I want to order your creatine and protein but the advisor in the health shop told me that if I change my protein to a new one then the body needs to adjust itself with the new protein and it will take 3-4 months and he suggested that I should stick to what I’m taking and not even change to a different one from the same shop. Can you advise on this please I haven’t seen any difference from creatine yet, I believe because I just started but my protein is working I think. Also it will be great if we can get your products bit cheaper with a small shipping charge
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Thanks for the video Jeff. I’m 43 and have managed to be regular with my training since 4 months. I just started taking creatine like two weeks ago. I am taking protein for like 3-4 months now. I take both supplements only on the day when I workout which is 4 times a week. I live in London UK and I buy both of my products from a health shop called Holland & Barretts. I want to order your creatine and protein but the advisor in the health shop told me that if I change my protein to a new one then the body needs to adjust itself with the new protein and it will take 3-4 months and he suggested that I should stick to what I’m taking and not even change to a different one from the same shop. Can you advise on this please I haven’t seen any difference from creatine yet, I believe because I just started but my protein is working I think. Also it will be great if we can get your products bit cheaper with a small shipping charge
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megiramos9695
I am trying to get caught up on debt right now. Homelessness the for 2. 5 years took it's toll for sure. So, I haven't bought protein powder in quite some time, but I have one more container left from the last time I bulk bought last year. I add PB2 powdered peanut butter to my chocolate shake and it tastes like a Reese's. I also take 2, 000mg Omega 3 fish oil, Ashwaganda, 9, 000mg Vitamin D3 (otherwise I am a deep dark depressed mess, 50mg Zinc, and Vitamin C. My neurologist prescribes Magnesium Oxide, and I use about 1tsp a day of Pink Himalayan salt for hydration. I also take Tumeric/Curcumin. This has all seemed to help me build muscle and definitely help my cognition. When we're more on our feet financially, I'd like to try this Creatine you have. I'm convinced it would help me even more. This has been a very informative video, and I thank you for discussing all this.
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I am trying to get caught up on debt right now. Homelessness the for 2. 5 years took it's toll for sure. So, I haven't bought protein powder in quite some time, but I have one more container left from the last time I bulk bought last year. I add PB2 powdered peanut butter to my chocolate shake and it tastes like a Reese's. I also take 2, 000mg Omega 3 fish oil, Ashwaganda, 9, 000mg Vitamin D3 (otherwise I am a deep dark depressed mess, 50mg Zinc, and Vitamin C. My neurologist prescribes Magnesium Oxide, and I use about 1tsp a day of Pink Himalayan salt for hydration. I also take Tumeric/Curcumin. This has all seemed to help me build muscle and definitely help my cognition. When we're more on our feet financially, I'd like to try this Creatine you have. I'm convinced it would help me even more. This has been a very informative video, and I thank you for discussing all this.
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jamesdouglas8296
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.
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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.
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frankcooke1692
The 1g of protein per pound thing is arbitrary, and probably just leads to eating more calories than you need. On which note - you also don't need to eat 3000 calories a day. 30g every three hours, including 3g of leucine, 4 times a day, the last one being a casein shake before bed, should be optimal. And the amount you need varies by height, not bodyweight - not even by muscle mass. It's your organs that process the protein, not your muscles, or your fat, and the capacity of your internal organs varies by height, not weight. Your caloric intake should be close to RDI, a little bit either side is fine. Storing more fat will not help you gain more muscle. But consuming too few calories will use up dietary protein for energy.
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The 1g of protein per pound thing is arbitrary, and probably just leads to eating more calories than you need. On which note - you also don't need to eat 3000 calories a day. 30g every three hours, including 3g of leucine, 4 times a day, the last one being a casein shake before bed, should be optimal. And the amount you need varies by height, not bodyweight - not even by muscle mass. It's your organs that process the protein, not your muscles, or your fat, and the capacity of your internal organs varies by height, not weight. Your caloric intake should be close to RDI, a little bit either side is fine. Storing more fat will not help you gain more muscle. But consuming too few calories will use up dietary protein for energy.
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somethingandahalf
cheap whey spiked my dht so high i lost 1/3 of my hair before i noticed. laid off it for a few months started coming back bit by bit but never the same. i'm like jesse i cant eat a lot and struggle to reach my required protein intake without supplementation but there's no whey. got to spend more money on that but by my calculation its about the same as buying the meat where i live so. omega 3 i used to take definitely worth a shot, it just overall makes you feel more alive in a way once you've tried it there's always something missing if you skip for a couple of months (i dont use supplements now, just eat more fish)
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cheap whey spiked my dht so high i lost 1/3 of my hair before i noticed. laid off it for a few months started coming back bit by bit but never the same. i'm like jesse i cant eat a lot and struggle to reach my required protein intake without supplementation but there's no whey. got to spend more money on that but by my calculation its about the same as buying the meat where i live so. omega 3 i used to take definitely worth a shot, it just overall makes you feel more alive in a way once you've tried it there's always something missing if you skip for a couple of months (i dont use supplements now, just eat more fish)
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Spelcasterdapro
If I could only take one supplement, it would be coenzyme Q10, because I have/had a heart rhythm disorder, but since I've been taking it consistently, I've gone from feeling sick several times a day to zero.
It felt like tiny heart attacks, multiple times a day, so spending like 50$ a month for a supplement that basically cured me, is the best deal i've ever made.
My mom suffered from the same thing, and it worked on her too. So i highly recommend it.
We take nutrilite Q10 which is a product of amway. My mom tried another brand and it didn't work for her, thats the only reason why i'm mentioning it.
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If I could only take one supplement, it would be coenzyme Q10, because I have/had a heart rhythm disorder, but since I've been taking it consistently, I've gone from feeling sick several times a day to zero.
It felt like tiny heart attacks, multiple times a day, so spending like 50$ a month for a supplement that basically cured me, is the best deal i've ever made.
My mom suffered from the same thing, and it worked on her too. So i highly recommend it.
We take nutrilite Q10 which is a product of amway. My mom tried another brand and it didn't work for her, thats the only reason why i'm mentioning it.
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edwardcaver8814
I am 60 years young. I’m just getting back into weight training after a 3 year break. I also relocated to Belize from the US about 21/2 years ago. Should I rode my bicycle 8 miles each way to the gym then train for 45-60 minutes 4-5x per week. I have only been doing this for a month so far. My goal is to Drop from 175 lbs. to my weight when I was on active duty in the army (155) my question is should I start taking testosterone to help build muscle and compensate for the loss due to age I’m also not a big eater. I only eat two meals a day. Should I supplement with protein powder Thanks for your advice.
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I am 60 years young. I’m just getting back into weight training after a 3 year break. I also relocated to Belize from the US about 21/2 years ago. Should I rode my bicycle 8 miles each way to the gym then train for 45-60 minutes 4-5x per week. I have only been doing this for a month so far. My goal is to Drop from 175 lbs. to my weight when I was on active duty in the army (155) my question is should I start taking testosterone to help build muscle and compensate for the loss due to age I’m also not a big eater. I only eat two meals a day. Should I supplement with protein powder Thanks for your advice.
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shawnfaust2165
I take the 3 supplements mentioned. I don't really consider whey protein a supplement either. To me, it is simply part of my nutrition that helps me get adequate protein intake. I also drink AG1 every day to plug holes in my nutrition in terms of vitamins and minerals. I recently added Magnesium L-Threonate as a brain supplement. As an older person (57, I am thinking about EAAs, which, from what I have heard, can provide more benefits as you age because your body doesn't process protein as efficiently.
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I take the 3 supplements mentioned. I don't really consider whey protein a supplement either. To me, it is simply part of my nutrition that helps me get adequate protein intake. I also drink AG1 every day to plug holes in my nutrition in terms of vitamins and minerals. I recently added Magnesium L-Threonate as a brain supplement. As an older person (57, I am thinking about EAAs, which, from what I have heard, can provide more benefits as you age because your body doesn't process protein as efficiently.
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jmcsquared18
In terms of protein power, I find it even more practical to use premade shakes.
Stuff you can get anywhere. Like Muscle Milk, which has milk protein isolate - a mixture of whey and casiein, tastes amazing when cold. I drink Muscle Milk religiously.
Or Premier cinnamon roll flavor which I put in my morning coffees as creamers.
The ease of just grabbing a cold premade shake from the fridge, given they are basically an entire meal's worth of protein, outweighs their higher cost, for me at least.
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In terms of protein power, I find it even more practical to use premade shakes.
Stuff you can get anywhere. Like Muscle Milk, which has milk protein isolate - a mixture of whey and casiein, tastes amazing when cold. I drink Muscle Milk religiously.
Or Premier cinnamon roll flavor which I put in my morning coffees as creamers.
The ease of just grabbing a cold premade shake from the fridge, given they are basically an entire meal's worth of protein, outweighs their higher cost, for me at least.
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johnblack159
personally if i had to take just 3 supplements it would be protein, creatine and bcaa, i know a lot of people don't believe in the helping effects of bcaa or saying that they can get the same result from protein powder but after going to the gym fairly consistently over the last 3 or 4 years i noticed a dramatic difference in recovery time when i was supplementing bcaa to when i was not, it cut down the effect of DOMS and the recovery time by about a day or 2 allowing me to get back into the gym faster
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personally if i had to take just 3 supplements it would be protein, creatine and bcaa, i know a lot of people don't believe in the helping effects of bcaa or saying that they can get the same result from protein powder but after going to the gym fairly consistently over the last 3 or 4 years i noticed a dramatic difference in recovery time when i was supplementing bcaa to when i was not, it cut down the effect of DOMS and the recovery time by about a day or 2 allowing me to get back into the gym faster
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mblaesing
It's really not hard at all to get 150g protein per day. 5 medium sized whole chicken thighs with skin provide 113g protein, 240g of Oikos greek non-fat yogurt provides 36g protein, there's 149g protein right there. I do take creatine, and also fish oil in addition to walnuts for the Omega 3's. I don't trust grocery store purchased fish to be authentic wild caught despite the label, they just need to have 'wild caught' DNA and can be farmed to be called wild caught through lineage.
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It's really not hard at all to get 150g protein per day. 5 medium sized whole chicken thighs with skin provide 113g protein, 240g of Oikos greek non-fat yogurt provides 36g protein, there's 149g protein right there. I do take creatine, and also fish oil in addition to walnuts for the Omega 3's. I don't trust grocery store purchased fish to be authentic wild caught despite the label, they just need to have 'wild caught' DNA and can be farmed to be called wild caught through lineage.
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billmiller2898
at age 76, I find whey protein daily, regardless of whether it's a resistance day, is very helpful. And I love the Xcite pre-workout mix - I can't take the whole spoonful because it's got too much caffeine, but I feel way better each day taking it before 11 AM workouts. And I take the Omega-3 pills - only one a day instead of the 3, due to a fear of GI issues - maybe I'll bump that up to 2 anyway, given lots of talks about how it helps cognitive function. Thanks -
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at age 76, I find whey protein daily, regardless of whether it's a resistance day, is very helpful. And I love the Xcite pre-workout mix - I can't take the whole spoonful because it's got too much caffeine, but I feel way better each day taking it before 11 AM workouts. And I take the Omega-3 pills - only one a day instead of the 3, due to a fear of GI issues - maybe I'll bump that up to 2 anyway, given lots of talks about how it helps cognitive function. Thanks -
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mah. 5704
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.
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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.
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GamerNxUSN
If you add Leucine separately, does it make the protein higher There is a brand out there that has protein powder that is in the teens on grams but claims because they add Leucine, it's like 30 grams And maybe I am misunderstanding what they are saying as to why they add the leucine as a separate ingredient. The exact wording they use is bioequivalent to 39 grams with precisely balanced amino acid profile
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If you add Leucine separately, does it make the protein higher There is a brand out there that has protein powder that is in the teens on grams but claims because they add Leucine, it's like 30 grams And maybe I am misunderstanding what they are saying as to why they add the leucine as a separate ingredient. The exact wording they use is bioequivalent to 39 grams with precisely balanced amino acid profile
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athleanx
I have seen on a vegan diet significant energy, grounding, muscle growth and stamina since adding pea powder to my diet.
I started taking l-onithine powder from now Sports with artichoke leaf to heal SIBO like digestive issues. It seems to help. I now can maintain my abs in a normal non bloated state since paired with almost daily ab/core work. I am a female over 55. Thanks Jeff and Jessi. Take care.
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I have seen on a vegan diet significant energy, grounding, muscle growth and stamina since adding pea powder to my diet.
I started taking l-onithine powder from now Sports with artichoke leaf to heal SIBO like digestive issues. It seems to help. I now can maintain my abs in a normal non bloated state since paired with almost daily ab/core work. I am a female over 55. Thanks Jeff and Jessi. Take care.
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adamgarcia2144
Love Your videos Man.
I try to follow a lot of your workouts because they’ve given me results. I’ve recently lost about 35 pounds cutting out sweets and working out, (started with push ups) worked my way to some weight’s and had a lot of protein
I was just given as a gift some Bulk 1340 I’ve researched some, but I would Love Your opinion if you have time to respond. Thank You!
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Love Your videos Man.
I try to follow a lot of your workouts because they’ve given me results. I’ve recently lost about 35 pounds cutting out sweets and working out, (started with push ups) worked my way to some weight’s and had a lot of protein
I was just given as a gift some Bulk 1340 I’ve researched some, but I would Love Your opinion if you have time to respond. Thank You!
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adamoreilly2489
Hey, Athlean-x. Listen. if you exercise vigorously, eat something healthy, and do intermittent dry fasting work 15 hours, you can have HGH increase by 2000%. Intermittent fasting can be the best supplement for becoming strong, because it's free. Just don't eat or drink anything. Also, u can fit 3 meals in that 9 hour eating window. So exercise twice and watch the gains begin.
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Hey, Athlean-x. Listen. if you exercise vigorously, eat something healthy, and do intermittent dry fasting work 15 hours, you can have HGH increase by 2000%. Intermittent fasting can be the best supplement for becoming strong, because it's free. Just don't eat or drink anything. Also, u can fit 3 meals in that 9 hour eating window. So exercise twice and watch the gains begin.
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athleanx
He’s right that fish oils are usually rancid and contain harmful chemicals, pollutants, microplastics and mercury from the ocean (one reason why I no longer eat fish. An inexpensive, safe and healthy omega 3 source is from flax and chia seeds, just toss a tablespoon into your smoothie and make chia pudding for a snack. These seeds also boost metabolism and help boost recovery.
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He’s right that fish oils are usually rancid and contain harmful chemicals, pollutants, microplastics and mercury from the ocean (one reason why I no longer eat fish. An inexpensive, safe and healthy omega 3 source is from flax and chia seeds, just toss a tablespoon into your smoothie and make chia pudding for a snack. These seeds also boost metabolism and help boost recovery.
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