What is best supplement to build muscle
5 Best Supplements to Build Muscle (FASTER)
in the world of muscle building
supplements things can get very
confusing very fast between having to
sort through claims like site specific
muscle growth such as building more
muscles specifically on your chest and
arms or other claims in which
testosterone boosters promise to be as
effective as steroids without any of the
side effects of course it could become
very difficult to sort out fact from
fiction and to get the right supplements
that have actually been scientifically
proven to be effective and just to help
you ensure that I don't have any kind of
bias and that I'm not paid off by some
supplement company I'm not going to be
promoting any specific brand and you
won't find any affiliate links in this
video meaning I'm not making any money
from supplement companies for sharing
this information so there's no incentive
for me to not tell the truth with that
said let's start with a couple
supplements that aren't going to be
worth your money mass gainers are not
going to be worth your money there's no
doubt that they'll provide you with the
massive amount of calories but most of
those calories are going to be coming
from sugar so you really have to ask
yourself what is it that you're gaining
muscle or body fat you're better off
making your own mass gainer by taking
protein powder adding one to two
tablespoons of peanut butter a banana
oats and whole milk and blending it all
together another waste of time
supplement is pretty much every
testosterone supplement on the market
even the best testosterone supplements
are usually only going to raise your
testosterone levels by twenty to forty
percent maximum this is simply not high
enough to notice any real changes in
athletic performance while there may be
some ingredients in the testosterone
boosters that will help improve your
libido you shouldn't expect any real
muscle building benefits from such an
increase next is branched chain amino
acids or a b c double a's you don't need
b c double a's while bulking because
you'll most likely be getting all of
your amino acids from the food you eat
and especially if you also take a
protein shake an argument can be made
for the effectiveness of BCAAs during a
cut but while you're in a calorie
surplus trying to build muscle they're
not really necessary the same goes for
l-glutamine L carnitine and L arginine
now the first controversial supplement
that you may actually want to look into
if you're planning on training in a
fasted state is h mb h mb is a byproduct
of the breaks out of leucine
and leucine is the most powerful amino
acid for muscle growth the HMV obtained
from leucine can slow down protein
breakdown rates and building muscle is
all about decreasing protein breakdown
rates while increasing protein synthesis
rates however when leucine is broken
down only about 5% of the leucine is
turned into h mb so supplementing with
more about 3 to 5 grams depending on the
study has been shown to increase a
number of performance markers including
strength speed muscle size endurance and
your rate of recovery the controversy
lies in the fact that other studies have
shown that H MB is not that effective so
the results are mixed however there has
been enough evidence for the
International Society of Sports
Nutrition to make a position statement
on its effectiveness this is something
that the ISSN rarely does unless there's
a good amount of research supporting a
supplement like there is with creatine
for example but based on the research
they recommend that you should have
about 38 milligrams of H MB for each
kilogram you way to experience the
benefits this will work out to a daily
dose of about 3 to 4 grams for most
people you can divide your daily dose in
half or in 3 ways and spread it out
evenly throughout the day but make sure
you take one of those doses preferably
directly before your workout this
supplement is not as necessary for those
of you training in a Fed state but the
anti catabolic effect that it provides
makes it ideal for those of you that are
training in a fasted state and want
something to reduce muscle breakdown
rates during your workout the last thing
to keep in mind is that it may take up
to two weeks of consistently taking H MB
to see the full benefits now if you only
have the money for just one supplement
that's made to build more muscle then
you're gonna want to go with creatine
according to a meta-analysis published
in the Journal of physiology creatine is
considered the most effective natural
muscle building supplement out there and
this meta-analysis wasn't some small
study the researchers compared the
effectiveness of 250 supplements for
muscle growth and they found that
creatine had the most significant impact
on muscle mass creatine will help give
you more energy and it'll help improve
your performance during your workouts
especially with high intensity
activities it'll also help
increased strength lead to a more
favorable testosterone to cortisol ratio
and help you recover faster on top of
that according to the center of human
nutrition weightlifters that supplement
seen for three months tend to gain
between two to six and a half pounds of
lean body mass compared to lifters that
train without it the original and most
studied form of creatine is creatine
monohydrate but nowadays there are a ton
of new creatine products to choose from
there's Cree aklan and creatine HCl
which is believed to dissolve better in
water and can help reduce bloating and
cramping and there's also creatine ethyl
ester as well as creatine nitrate which
are believed to absorb better than
creatine monohydrate requiring smaller
doses out of all of these there's no
doubt that monohydrate is the most well
researched proven and it's also the
cheapest with that said many people
swear by these other forms of creatine
so you may find some unique benefits by
experimenting especially if you find
yourself getting bloated or an upset
stomach from creatine use as far as how
much to take you may choose to do a
week-long loading phase where you would
have 20 grams of creatine every day for
five to seven days and then you would
transition to only having 5 grams per
day while you can do that it's not
absolutely necessary if you just take 5
grams per day every day from the start
instead of loading you'll still saturate
your muscles with creatine it just may
take a little longer some people choose
to cycle creatine where they take it for
six to 12 weeks and then stop for four
weeks while there is no conclusive
evidence in favor of cycling or not
cycling if you choose to cycle you may
want to do a loading phase at the
beginning of each of your cycles on the
other hand if you consistently take it
without stopping you may want to drop to
only 3 grams per day rather than a full
5 as that should be enough to keep your
muscles saturated with the creatine now
regardless of which creatine you get or
how much you take you should know that
about 20 to 30 percent of the population
is considered non-responsive to creatine
use which means they won't notice
significant changes when taking this
supplement another supplement that you
may want to consider is a good
pre-workout supplement an effective
pre-workout supplement will help
increase your strength and energy during
your workouts as well as give you a
better pump great pre workouts will
typically contain ingredients like beta
alanine which will
delay the onset of fatigue and increase
muscular endurance
citrulline alley which can help improve
blood flow increased performance improve
recovery and even provide a slight boost
in growth hormone during a workout and
the last ingredient you'll definitely
want is caffeine as this will be what's
providing most of the boost in your
energy levels the problem with pre
workouts is that they can get a little
tricky because if you take them too
often you'll feel like you can't work
out without the boost that they provide
you'll literally feel sluggish and tired
in the gym on the days that you don't
take it so to avoid this and to get the
maximum benefit out of a pre-workout I
recommend only taking it two to three
times a week on the days that you're
really gonna push yourself in the gym
let's move on to protein powder now even
though you don't need protein powder to
build muscle since you can get all the
protein you need from real food protein
powder can still make a couple things
easier for you first of all you can take
it on the go
and it's not always possible to prepare
a high-protein meal on the go it can
also help you meet your daily protein
requirements without making you feel
excessively full you want to have at
least point seven two point eight grams
of protein for each pound of bodyweight
to give you the maximum muscle building
benefits and if you're cutting you may
want to have a little more than that the
protein will be used in a process known
as protein synthesis to repair and build
muscle as long as protein synthesis
rates are higher than protein breakdown
rates you'll have a positive nitrogen
balance putting your body in a more
ideal state for growth this is also why
it may be a good idea to have a protein
shake after your workout when you
workout protein breakdown rates will
rise you can slow this down and increase
protein synthesis rates just by having a
protein shake soon after your workout if
you workout in a fasted state then
having that protein shake soon or after
a workout rather than later can really
help with building muscle however if you
have some protein before your workout
you don't have to worry so much about
how soon you take down that protein
shake even if it's hours later when
choosing the right type of protein you
have a number of options including whey
casein soy rice beef being egg pea and
hemp just to name a few
now just to make it super simple for you
studies show that animal-based protein
powders lead to higher
protein synthesis rates when compared to
plant-based sources this doesn't mean
that you can't go with a plant-based
protein powder like soy rice or pea as
long as you have a variety of
plant-based sources throughout the day
you can actually achieve a more balanced
amino acid profile with that said if you
can have a dairy based protein powder
studies show that they will typically
outperform soy for muscle building
purposes the two main dairy based
protein powders are whey and casein whey
protein has a faster digestion time
allowing it to get into the bloodstream
quickly on the other hand casein takes
longer to digest sometimes taking up to
four hours
whey is better if you're having it after
workout not only because of its faster
absorption rate but also because it has
a better amino acid profile for building
muscle to be more specific it's one of
the best sources of leucine which as we
discussed is the most important amino
acid for muscle growth now this doesn't
mean that casing doesn't offer its own
unique advantages that may make you want
to consider getting it to taking casein
before bed has been shown in studies to
help increase type 2 muscle fiber size
as well as overall muscle strength this
may be because you'll be able to
maintain a more positive protein balance
while you sleep if you consume a slow
digesting source of protein beforehand
however if you're only looking for a
post-workout supplement or you can only
choose one of the two
I recommend way over casing now within
the category of whey protein you have
concentrate and isolated while a
concentrate will probably be the cheaper
of the two it will also contain less
protein and more carbs and fats instead
besides concentrate and isolate there's
also hydrolyzed whey which is believed
to be even faster absorbing and more
bioavailable but it's a lot more
expensive given the fact that regular
way is already over 96% bioavailable and
there's no scientific data showing that
hydrolyzed whey will absorb even faster
than regular isolate I recommend saving
your money and sticking with isolate if
you're lactose intolerant I recommend an
egg protein powder because of its high
bioavailability and if you want a
plant-based protein source you should
get one that includes multiple
plant-based sources like a mix of pee
and rice to get a more balanced amino
acid profile the last supplement that
you may
want to look into if you're in a cold
climate is vitamin D and the reason is
because most people don't get enough
vitamin D and daily especially in cold
climates your body normally gets a
vitamin D from the Sun but if you don't
get enough sun exposure you probably
don't have optimal levels if you're
deficient in vitamin D your testosterone
levels will be impacted in a very
negative way so if you don't get much
sunshine you may want to consider adding
this relatively cheap supplement into
your plan that's about it guys thanks
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whenever I release new tips and tricks
just like the ones you found in this
video also keep in mind that supplements
like creatine can really help but no
supplement will replace hard work in the
gym combined with a solid meal plan at
the end of the day supplements will make
up less than 5% of your results the rest
is up to your diet and training if you
feel like you need any extra help with
developing an effective workout or diet
plan based on your goals
visit my website by clicking the link in
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