The 4 BEST Supplements To Build Muscle Faster (And How Much They Help) ft. Dr. Brad Schoenfeld
One of the most common questions I get is, ‘What are the best supplements to build muscle? There’s a ton of misinformation out there when it comes to the best supplements for muscle building and strength. In this video I’ll share the 4 best supplements that are worth considering to build muscle faster.
There are 3 main reasons why whey protein powder can be considered one of the most effective muscle building supplements available. First off, it’s typically very low in fat and carbs and instead very high in protein content, which makes it very calorie and macro friendly when compared to other protein sources. Second, it’s convenient and can be used in many different ways to both save you time and add some more life into your diet. And lastly, it’s actually quite affordable when viewed at a price per gram basis, with the average cost of whey protein being comparable to that of chicken breast. This all just makes it easier for you to consistently reach the optimal daily protein intake that otherwise can be a struggle to hit, which is exactly how protein powder can indirectly speed up your growth.
Next is creatine, which, of all the supplements for muscle growth available, is probably the most well researched and science-backed one. Whenever we lift weights we use something called ATP, the main energy source for our muscles. As we lift, we deplete these ATP stores to the point where we can no longer perform anymore reps. This is where creatine comes in. It improves our strength and muscle endurance by facilitating a faster regeneration of ATP and enabling us to perform that extra rep or two or lift slightly more weight during our workouts. There does seem to be quite a bit of variation with regards to the response to creatine, though. Also, note that creatine doesn’t simply do the work for you. The benefits you get from supplementing with it only apply if you’re actually pushing yourself harder in your workouts as a result.
Next is caffeine (pre workout), arguably one of the best muscle building supplements. Caffeine ingestion prior to our workouts not only enhances our muscle contractions, but can also enable us to perform more reps by altering our pain thresholds and our perception of how hard we’re working. That said, those who consume caffeine on a regular basis tend to see somewhat of a blunted response to its ergogenic effects. So, what I’d recommend to avoid developing a caffeine tolerance too quickly. Reserve its use for workouts where you’ll reap the most benefit from it. For example, lower body workouts, early morning workouts, or days where you just need that extra kick.
For the final of the top supplements for building muscle, internationally renowned fitness expert and researcher Dr. Brad Schoenfeld adds beta-alanine to the list. When supplemented, beta-alanine facilitates increases in muscle carnosine levels. Carnosine acts as a hydrogen ion buffer. This is important for activities such as resistance training, sprinting, and other anaerobic forms of exercise, as there is a substantial buildup of lactic acid that occurs, which ultimately impairs performance. The buffering action of carnosine can help to delay fatigue from the associated hydrogen ion accumulation (acidosis) and thus enable performance of additional work (e.g. reps during lifting). It can, therefore, ultimately enhance muscle-building capacity. However, there is a fairly large degree of inter-individual variability.
So, hopefully you now know the answer to ‘What are the best supplements to build muscle?’ and you were able to see that supplements are not magic. You still need to put in the work and even then, they aren’t extremely effective. But, the little boosts you do get from each of these supplements can add up to a meaningful difference overtime, especially when you then pair this with the right training and nutrition program. And for a step-by-step program that uses science to guide you week after week with your training, your nutrition, and even your supplementation, so that you can truly maximize your results, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=4%20best%20supplements%20Nov%2029%2F2020
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Beta alanine makes me feel shocky.
What about HMB?
So are you guys taking creatine and beta alanine on your off days aswell?
Jesus Loves you all very much!!! God Bless everyone!!!
Your Welcome:
-Cocain
-Cocain
-Cocain
-Coffee
Yeah I’ve learned not to trust salesmen when they’re trying to "help" me find a good product in a store. All they’re worried about is their commission. Do your own research and figure out the product that will work best for you. Otherwise if you go into a store without an idea of what you want to buy, you’re going to leave having spent more money than you anticipated. We’ve all been talked into buying something we realized later on that we didn’t actually want or need, and we felt like suckers for it. But it doesn’t have to be that way. Have a good day everyone!
Im poor been training for months now got some results
Should i prioritized whey protein or whey creatine if i can only get 1 for now
No L Carnitine?
(@alpinohealthfoods) Struggling to bulk up? I get it. Alpino oats and High Protein Peanut
Butter are the bestttttt! It has protein and fiber, which keep me satisfied
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You say that whey protein is "very low in carbs" as if that’s a good thing…
and nobody needs 2.2 grams of protein per kg of body weight unless they’re in a hospital bed.
The main thing with protein shakes (whey/soy/pea/etc) isn’t that they will help build muscle, because they likely won’t, but they are LEAN. Whole foods can get you the same protein amount, but there’s generally significantly more calories per gram of protein intake from those whole foods.
For example, you might choose a chicken thigh, and saute it in some oil… That’s 28g of protein, about the same as most protein scoops, but it’s 240 ish calories. Whereas that scoop of protein is 120 or so. And it’s an even bigger difference if you’re looking at high calorie meats like ground beef.
So when you’re bulking and trying to get that calorie surplus, just eat the food. Crush those micronutrients, eat lots of meats and veggies and get the fiber and enjoy life. When you’re cutting down, keeping that protein up at 0.8-1.2 g/lb can be hard in a deficit. For a 200lb person, 200g of protein is already 800 calories, and when dieting hard that could be over a third of your calories. And if you try to get that with 80/20 beef, it’s all of your calories for the entire day.
So when you look at protein powder don’t think "gains" think "lean" and it will work.
Have you tried Alpino oats, specifically the chocolate flavor? It’s delicious and ready to eat without any baking required. It’s the best oats I’ve ever had!
PLANET AYURVEDA’S NOURISH MAXX POWDER HELPS TO MAINTAIN A HEALTHY WEIGHT.
U drink these after or before workouts??
As a gym enthusiast, I’m all about peanut butter. It’s my protein-packed
go-to for energy. However finding one without harmful additives was a
challenge until I tried @alpinohealthfoods Peanut Butter. It’s all-natural—no
preservatives or added sugars, just pure goodness. Perfect on bread for
a low-calorie treat. Gym lovers and everyone else, this is the one for all
your nutrient needs, with a delicious, creamy texture that’s hard to beat!
Caffeine seriously u think that’s the top 3 or 4. Supplements for gaining muscle? Well I am a nutritional specialist you don’t know what you’re talking about
Bro you’re small
It’s strange than you didn’t mention testostux, everything that you need for perfect health is here
Have you tried Alpino oats, specifically the chocolate flavor? It’s delicious and ready to eat without any baking required. It’s the best oats I’ve ever had!
I appreciate the information, thank you very much.
$400 worth of Tren will get you jacked son 😅
Nothing new here. Moreover, the problem I have with every one of the supplements you’ve mentioned is that they’re workout performance enhancers. Whether it’s creatine, caffeine, or beta alanine, these things allow you to merely get "more reps" during your training. But muscles don’t grow during training; they grow when resting between training sessions. Therefore, the only things that can enhance muscle growth are supplements (or drugs) that accelerate protein synthesis and, thus, recuperation FROM training. You can take overly-hyped supplements that give you better "workout performance" for months and end up actually retarding your muscle gains. This is because improved rep/volume performance can actually necessitate greater inter-workout recuperation demands, which none of these supplements address. You’d do better with phosphatidic acid or a daily hefty dose of L-leucine.
Thanks so much for your explanations ❤❤
Planet Ayurveda’s Nature Amino powder has really helped with my muscle recovery. Highly effective!"
Im excited to take creatine.. after 1 lift of 10 reps my muscles just give up…
As a gym enthusiast, I’m all about peanut butter. It’s my protein-packed go-to for energy. However finding one without harmful additives was a challenge until I tried Alpino Peanut Butter. It’s all-natural-no preservatives or added sugars, just pure goodness. Perfect on bread for a low-calorie treat. Gym lovers and everyone else, this is the one for all your nutrient needs, with a delicious, creamy texture that’s hard to beat! @AlpinoHealthFoods
Baking soda is cheaper
mass gainers waste of money due to low quality protein since mass gainers only has 1 week or less servings… mass gainers loaded with whole bunch of carbs and sugar and fillers… usually ultimate gas lol.. mass gainers doesnt contain high quality protein
I reckon dependence on caffeine is not good. It’ll may bring your performance sub par when not using it, compared to the people in same batch not using it al all.
what protein powder and brand are good for gaining weight for skinny people:)
Which better for bulk beta alanine or monohydrate creatine
What is the best way to take creatine? Ive seen you need it with juice to help your body use it but then other things i read say just mix with water
No brand recommendations
I think his little story at the beginning is bullshit 😂
BS SPAM ADVERT FOR BETA SHITATINE
Hernandez Steven Wilson Anna Gonzalez Sandra
Creatine did wonders for me, but I had to stop because it caused hair loss 😫
– **Protein Powder**: While protein powder, especially whey protein, is widely consumed, it doesn’t directly build muscle faster but helps in efficiently reaching optimal protein intake. Studies show that supplementing with protein can significantly boost muscle size and strength gains for those not getting enough protein from whole foods.
– **Creatine**: Known for being well-researched and effective, creatine enhances muscle strength and endurance by facilitating faster ATP regeneration. This allows for more reps or higher weights during workouts, leading to an average of 8% greater strength and 14% greater performance.
– **Caffeine**: Caffeine improves muscle endurance and the ability to perform more reps by altering pain thresholds and perception of effort. Though it doesn’t enhance strength significantly, it can lead to about a 10-20% increase in total reps, which helps in muscle growth over time, especially for lower body workouts and early morning sessions.
– **Beta-Alanine**: This amino acid boosts muscle carnosine levels, buffering acids like hydrogen ions that cause muscle fatigue. It’s particularly beneficial for high-rep training (10 reps or more), allowing for additional reps by reducing the acidic buildup in muscles. It takes about 3-4 weeks to see full effects, with a recommended dosage of 4-6 grams per day spread out.
– **General Advice**: Supplements are not magic solutions; they provide small but meaningful boosts when combined with proper training and nutrition. Consistent effort and correct usage of supplements can help maximize muscle growth over time.
What about Citrulline malate and BCAA?
That was a great summary. Thank you.
It’s a delightful treat that doesn’t need any fussing in the kitchen. One of
the best peanut butter out there- @alpinohealthfoods Alpino’s peanut butter, whether it is
natural or chocolate-flavored, is the best!
I struggled with weight gain until I found the best: Alpino Rolled Oats
and peanut butter! High protein helps me build muscle, while fiber helps
me maintain weight. Delicious, with no added sugar. Perfect for tasty
weight loss! @alpinohealthfoods
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Navigating the world of dietary supplements can be overwhelming. With countless options available, it’s important to find the ones that best suit your needs. Here’s a guide to help you make informed decisions and choose the right supplements for your health. https://muscleverse.blogspot.com/2024/06/how-to-find-right-supplement-for-you.html
i Don’t want to gain big muscle, but want my gain my energy & strengthen only like Anatoly. so suggest me which suitable & good for me.
"luckily i had the sales rep there right by my side to guide me." lol word
Is protein has bad for kidneys???
It’s strange than you didn’t mention testostux, everything that you need for perfect health is here
Hello
I am From Bangladesh
My Waight is 68 kj
My hight 5’10
I want to gain muscle
Can you recommended one protin which one is better for me