best

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

for tuning in I hope you enjoyed this

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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

the description below we have everything

from workout plans designed to build

muscle to recipe books that will help

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coaching for those of you that need more

help with your specific problems so if

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thanks for tuning in and I'll see you

guys next time

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