The BEST Supplements To Build More Muscle - Dr. Mike Israetel

Summary

In this conversation, Dr. Mike and his guest dive into the world of dietary supplements, discussing the benefits of creatine, whey protein, and multivitamins. They explore fish oil's potential health benefits, such as anti-inflammation and cognition, but emphasize the mixed evidence regarding its impact on body composition. The importance of choosing high-quality supplements, like those with third-party certifications, is highlighted. They also discuss the nuances of scientific studies, stressing the difference between correlation and causality when it comes to supplement effects. The conversation is lighthearted, informative, and filled with practical advice for those looking to enhance their fitness routines with supplements.

Takeaways

• 😀 Creatine is a highly effective and well-researched supplement for boosting workout energy and improving performance. It's generally safe and works for most people.
• 😀 Multivitamins and multiminerals can serve as an insurance policy against potential nutrient deficiencies, but they're not necessary for people with a balanced diet.
• 😀 Whey and casein protein supplements help people conveniently increase their protein intake for muscle recovery, though they don’t provide magical benefits.
• 😀 Fish oil offers general health benefits like anti-inflammatory effects and cognitive support, but its impact on fat loss and muscle gain is still unclear.
• 😀 The quality of fish oil is crucial—oxidized or low-quality fish oil may not provide the intended benefits. Look for well-vetted, certified products.
• 😀 High doses of fish oil may have potential risks, but more studies are needed to fully understand any adverse effects. Currently, it’s mostly a correlational finding.
• 😀 EPA and DHA are the key beneficial components of fish oil, and it’s better to take direct EPA/DHA supplements instead of regular fish oil for guaranteed effectiveness.
• 😀 Creatine should be sourced from reliable companies, like those offering 'Kre-Alkalyn' or 'Creatine Monohydrate,' to ensure quality and avoid contaminants.
• 😀 When choosing fish oil, look for certifications like the International Fish Oil Standards (IFOS) to ensure you're getting a high-quality product.
• 😀 The correlation between artificial sweeteners and obesity is misleading—people who are overweight may turn to sweeteners, but they don’t directly cause weight gain.
• 😀 In supplementation, always remember that correlation doesn’t equal causation. More rigorous, replicable studies are needed to draw definitive conclusions, especially for newer supplements like fish oil.

Q & A

What are the top supplements for most people, according to the transcript?

The top supplements mentioned are creatine, multivitamins, whey protein, and casein protein. Creatine is considered one of the most effective, while multivitamins act as an insurance policy for those with less-than-ideal diets.

How does creatine benefit the body?

Creatine helps improve energy and performance during high-intensity exercise, leading to greater muscle growth and strength gains. It's a well-researched supplement that works for most individuals.

Who should take multivitamins and why?

Multivitamins are recommended for people who may not be getting all the essential vitamins and minerals from their diet. They serve as an insurance policy, especially for those with poor or imbalanced eating habits.

Is whey protein necessary for everyone?

No, whey protein is not necessary for everyone. However, it is helpful for people who need to meet higher protein requirements, such as athletes or individuals with busy schedules who may struggle to get enough protein through food alone.

What is the general stance on fish oil supplements?

Fish oil supplements have some general health benefits, including anti-inflammatory and cognitive benefits. However, their impact on muscle gain and fat loss is minimal and not as reliably proven as other supplements like creatine.

Why has the effectiveness of fish oil been debated?

The effectiveness of fish oil has been debated due to inconsistent research results. Some studies show promise, but others fail to replicate those findings, leading to mixed opinions about its efficacy for muscle gain or fat loss.

What are the benefits of omega-3s found in fish oil?

Omega-3s, such as EPA and DHA, found in fish oil are associated with various health benefits, including reduced inflammation, improved cognitive function, and potential cardiovascular health benefits.

What advice is given regarding the quality of fish oil supplements?

It’s important to choose high-quality fish oil supplements, as many available on the market may be rancid or ineffective. Look for third-party certifications, such as IFO certification, to ensure the product is fresh and contains the promised amounts of EPA and DHA.

What is the significance of using creatine from reliable brands?

Using creatine from reliable brands, like Creatine Pure, ensures that the product is high-quality and free from contaminants. It's especially important to avoid low-quality creatine, which may not be effective or safe.

Is there any concern with the manufacturing of supplements in countries like China?

The concern is primarily about the potential for lower manufacturing standards and the risk of contamination. For example, there have been issues with heavy metals in products made in some countries, which is why some prefer supplements made in countries with stricter regulations.