The Best Supplements For Muscle Growth And Health

Summary

In this informative video, Dr. Mike discusses the effectiveness of various supplements for beginners and intermediates in strength and hypertrophy training. He highlights protein shakes for post-workout recovery, slow-digesting carbs for long intervals between meals, and creatine for muscle growth and performance enhancement. Additionally, he recommends multivitamins as an insurance policy for a well-rounded diet. Dr. Mike emphasizes the importance of using supplements as a complement to a healthy diet and training regimen, rather than a substitute.

Takeaways

• 🥇 Protein shakes are beneficial for post-workout recovery and can be chosen based on personal preferences and stomach sensitivity.
• 🥑 Casein shakes are ideal for long intervals between meals due to their slow digestion rate.
• 🍯 Soy protein is a good option for protein shakes and does not cause feminization in males despite common misconceptions.
• 🏋️‍♂️ Work out carbs, taken during and after workouts, can prevent muscle breakdown and enhance the utilization of protein.
• 🌽 Waxy maize is a slow-digesting carbohydrate supplement that can be used for easy meal replacements on-the-go.
• 💪 Creatine is a well-researched and effective supplement for muscle growth, performance, and recovery, suitable for most people regardless of their training level.
• 🍇 Multivitamin-multimineral supplements act as an insurance policy to ensure no nutrient deficiencies, especially for those following a healthy diet.
• 🥤 It's important to stick to recommended dosages for supplements to avoid toxicity and other health issues.
• 🏢 There's no need to spend excessively on expensive supplement brands as cheaper alternatives often provide the same benefits.
• ⏰ Supplements can be used on a case-by-case basis for individuals at different training levels, from beginners to advanced athletes.

Q & A

What is Dr. Mike's profession and expertise?

Dr. Mike is a competitive bodybuilder, a Brazilian JSU Grappler, and a professor of Sport Science. He provides guidance on diet, training, and achieving the best physique.

What is the target demographic for Dr. Mike's video on supplements?

The target demographic is people who lift weights, eat well, and are looking for effective and safe supplements to enhance their training and physique goals.

What are the different types of protein shakes discussed in the video?

The video discusses whey protein for post-workout, casein protein for long intervals between meals, and mixed protein or egg/soy protein for meal replacements.

How does Dr. Mike recommend calculating the serving size for protein shakes?

He suggests calculating the total amount of protein consumed daily, dividing it by the number of meals, and aiming for that amount of protein per shake.

What is the role of workout carbs in Dr. Mike's supplement recommendations?

Workout carbs are consumed during and after workouts to prevent muscle breakdown, enhance the intensity of workouts, and aid in recovery and anabolism.

What are slow-digesting carbohydrate supplements, and how are they used?

Slow-digesting carbohydrate supplements, like waxy maize, are used to provide a long-lasting energy source and meal replacement option that is easy to store and mix with protein powders.

What are the benefits of creatine supplementation according to the video?

Creatine causes muscle growth, increases performance, speeds up set recovery, and may even be beneficial for brain health and nervous system function.

How does Dr. Mike address the myth about creatine being bad for the kidneys?

He dismisses this myth, stating that creatine is not harmful to the kidneys and that it can be taken consistently without issue.

What is Dr. Mike's advice on multivitamin and multi-mineral supplements?

He recommends them as an insurance policy to ensure that one is not lacking in any essential nutrients, and advises against overpaying for expensive brands as cheaper options from stores like Walmart are just as effective.

How does the video address the issue of water weight gain from creatine?

The video explains that water weight gain is a normal response to creatine, especially for those who are less responsive to it due to their diet. It is not a cause for concern and will stabilize after the first week.

What is the main takeaway for beginners regarding supplements?

For beginners, focusing on diet and training is more important than supplements. A multivitamin may be beneficial, but most supplements are not necessary at this stage.

Outlines

00:00

💬 Introduction and Supplements for Beginners

The video begins with Dr. Mike addressing the audience, humorously mentioning a controversial figure 'Liver King' and his steroid use. Dr. Mike introduces himself as a competitive bodybuilder, a Brazilian JSU Grappler, and a professor of sport science. He emphasizes the importance of proper diet, training, and physique for overall health and attractiveness. He also expresses a personal pet peeve about the disrespectful treatment of adults wearing overalls. The main topic of the video is introduced: discussing supplements worth taking, especially for beginners and intermediates in hypertrophy and strength training. Dr. Mike aims to provide guidance on which supplements are effective and safe, dismissing the hype around many products and focusing on legal and healthy options.

05:01

🥛 Protein Shakes: Types and Benefits

Dr. Mike discusses the importance and effectiveness of protein shakes for muscle recovery and growth. He explains different types of protein shakes, including whey protein for post-workout, casein for long intervals between meals, and blends of whey and casein or egg and soy protein for meal replacements. He emphasizes that the quality of whey protein (concentrate, isolate, or hydrolysate) is not crucial for practical purposes. Dr. Mike also provides advice on serving sizes, suggesting calculations based on total daily protein intake and the number of meals per day. He humorously touches on personal preferences and the cost of protein supplements.

10:04

🍪 Workout Carbs: Timing and Utilization

In this paragraph, Dr. Mike talks about the role of carbohydrates during and after workouts. He explains that these carbs can prevent muscle breakdown, enhance the intensity of workouts, and aid in recovery. He suggests using simple carbs like dextrose powder, Gatorade, or Powerade, which can be consumed during longer workouts or after training. Dr. Mike also discusses the serving size for these carbs, which depends on factors like workout volume, intensity, and the individual's overall diet. He shares his personal routine of consuming these carbs alongside a protein shake during workouts.

15:04

🌽 Slow Digesting Carbs for Meal Replacements

Dr. Mike introduces slow-digesting carbohydrate supplements like waxy maize as an effective option for meal replacements. He explains that these supplements can provide a long-lasting source of energy and help suppress hunger. He humorously discusses the storage and transportation of waxy maize, emphasizing its durability and ease of use. Dr. Mike also explains how to combine slow-digesting carbs with protein for a complete meal replacement, which can be prepared and consumed conveniently. He stresses the flexibility of this approach, allowing for adjustments based on individual needs and circumstances.

20:06

💪 Creatine: The Grandmother of Supplements

Dr. Mike praises creatine as a tried and true supplement with well-documented benefits for muscle growth, performance, and recovery. He clarifies that creatine monohydrate is the most studied and effective form. Despite myths, he assures that creatine is not harmful to the kidneys and can be used continuously without negative health effects. Dr. Mike explains that creatine will lead to water weight gain, which is beneficial as it indicates increased muscle cell volume. He also addresses the varying responses to creatine based on diet and suggests that vegetarians or those with lower meat intake may benefit more from creatine supplementation.

25:08

🍀 Multivitamins: The Insurance Policy of Supplements

In the final paragraph, Dr. Mike talks about multivitamin and multimineral supplements as an insurance policy for a balanced diet. He suggests that for most healthy individuals, these supplements can fill nutritional gaps and ensure optimal health. He advises against taking excessive doses of vitamins, as this can lead to toxicity and unnecessary expense. Dr. Mike emphasizes the importance of choosing affordable, quality multivitamins from regular stores, dismissing the need for expensive, branded options. He concludes by encouraging regular intake of multivitamins for overall health and well-being.

30:09

🎯 Summary of Supplement Recommendations

Dr. Mike concludes the video with a summary of his supplement recommendations. He advises beginners to focus on diet and training rather than supplements, while intermediates can consider supplements based on their needs. For advanced trainees, supplements can be tailored to individual requirements. He stresses that most people do not need pre-workouts or other stimulants, but these can be used safely if desired. Dr. Mike encourages viewers to experiment with supplements to enhance their results, as long as they are used responsibly and in moderation.

🤣 Final Thoughts and Call to Action

In a humorous and light-hearted conclusion, Dr. Mike encourages viewers to engage with the content by asking questions and sharing their experiences. He also jokingly suggests a challenge of opening a container of vitamins at Walmart and consuming them to see the reaction of the authorities. The video ends on a high note, with Dr. Mike looking forward to future interactions with his audience.

Keywords

💡Supplements

Supplements in the context of the video refer to various nutritional substances that are taken to enhance physical performance, muscle growth, and overall health. The video discusses which supplements are worth investing in for beginners and intermediates in strength and hypertrophy training. The term is central to the video's theme as it directly addresses the audience's interest in optimizing their workout results through safe and effective supplementation.

💡Hypertrophy

Hypertrophy refers to the increase in muscle mass or size. In the video, hypertrophy is one of the primary goals for individuals engaged in strength training, and the discussion around supplements is geared towards their effectiveness in promoting muscle growth. The term is used to emphasize the importance of selecting the right supplements to support the body's ability to build and repair muscle tissue efficiently.

💡Strength Training

Strength training is a type of exercise that focuses on improving muscular strength and endurance. In the video, it is one of the key areas where supplements can have a positive impact. The term is integral to the main message as it sets the context for the type of physical activity for which the supplements are recommended and highlights the importance of supplementing for optimal performance and results.

💡Protein Shakes

Protein shakes are dietary supplements that provide a concentrated source of protein, an essential nutrient for muscle repair and growth. In the video, protein shakes are recommended as an effective supplement for post-workout recovery and for situations where meals are spaced far apart, emphasizing their role in aiding hypertrophy and supporting strength training efforts.

💡Creatine

Creatine is a naturally occurring compound that helps supply energy to cells, particularly muscle cells. In the context of the video, creatine is highlighted as a well-researched and reliable supplement that promotes muscle growth, enhances performance, and aids in recovery. The term is crucial as it represents a staple supplement in the fitness community and is presented as a beneficial addition to a training regimen.

💡Multivitamin

A multivitamin is a dietary supplement that contains a combination of vitamins and minerals, designed to support overall health and fill any nutritional gaps in the diet. In the video, multivitamins are presented as a beneficial supplement for individuals who lift weights and eat well, serving as an insurance policy to ensure they are not lacking in any essential nutrients.

💡Workout Carbs

Workout carbs refer to the consumption of carbohydrates before, during, or after exercise to provide energy and support muscle recovery. In the video, the importance of timing the intake of carbohydrates around the workout window is emphasized, as they can help prevent muscle breakdown and enhance the effectiveness of the protein consumed during this period.

💡Slow Digesting Carbohydrates

Slow digesting carbohydrates are types of carbs that take longer to break down and provide a steady release of energy. In the video, slow digesting carbs like waxy maize are discussed as a means of creating an easy meal replacement that can suppress hunger and provide a slow release of energy for several hours, making them ideal for situations where a meal might not be immediately available.

💡Body Composition

Body composition refers to the proportion of different components that make up the body's mass, such as muscle, fat, and water. In the video, the focus is on improving body composition through the strategic use of supplements, emphasizing the desire for a more muscular and lean physique.

💡Pre-Workout

Pre-workout supplements are designed to enhance performance and energy levels before engaging in physical exercise. While not the main focus of the video, the concept is mentioned as an optional addition to a supplementation strategy for those who find it beneficial without causing disruption to their health or sleep patterns.

Highlights

Supplements worth it for beginners and intermediates in hypertrophy and strength training.

Avoiding illegal substances like steroids and growth hormone despite their effectiveness.

The importance of focusing on legal and safe supplements for effective training.

Protein shakes are beneficial for post-workout recovery and muscle growth.

Different types of protein shakes for various needs: whey, casein, egg, and soy.

Calculating serving size for protein shakes based on total daily protein intake and meal frequency.

Workout carbs taken during and after the workout to prevent muscle breakdown and enhance recovery.

Slow digesting carbohydrate supplements like waxy maize for easy meal replacements.

Creatine is a well-researched and effective supplement for muscle growth and performance enhancement.

Creatine monohydrate is the best-studied form of creatine for muscle benefits.

Multivitamin-multimineral supplements serve as an insurance policy to ensure no nutrient deficiencies.

Avoid overpaying for expensive brands; cheaper options at Walmart or similar stores are just as effective.

Guidelines for different training levels: beginners, intermediates, and advanced on when and what supplements to consider.

Pre-workouts and caffeine use for those who find them beneficial but with caution on dosage and timing.

Supplements should be used to complement a well-designed diet and training regimen, not as a replacement.

The necessity of consulting with a healthcare provider for personalized supplement recommendations.

Some supplements may be beneficial for specific deficiencies or training needs, such as zinc, magnesium, and Omega-3s.

Transcripts

you guys remember liver King whatever

happened to him oh that's right he was

lying about steroids and I only gives a

shit about it hey liver King if you hear

this you I'm kidding no I'm not

kidding hey folks Dr Mike here for

Renaissance periodization and today

we're going to talk about what

supplements are worth it especially for

beginners and intermediates in

hypertrophy and strength training for

folks new to the channel I'm Dr Mike

gizell as I just said earlier I guess

I'm really bad at this I am a

competitive bodybuilder I am a Brazilian

JSU Grappler I'm a professor of sport

Science and I help all make all the

wonderful things that we have here at RP

and uh if you want to learn about how to

eat and train and have your best

physique and possibly attract a mate uh

maybe not guaranteed then give us a

subscription and we'll give you loads of

fun and for those folks that are already

subscribed I have a question for you

actually a

request let's come together and stop

treating adults that wear overalls with

human decency we need need to let people

know it's not okay personal pet peeve

call me crazy let me know in the

comments what you think about that

speaking of

crazy what supplements are worth it

because let's be honest there's a lot of

BS out there and even if some of it

might not BBS kind of every supplement

company is like buy stuff buy our triple

Max blend

3,500 proprietary ingredients so you can

look like this professional bodybuilder

who's on 15 units of growth hormone a

day but we didn't mention that part so

it's tough because everyone says bye bye

bye but you know a lot of the stuff is

BS so what are you supposed to do about

it me personally I just try to look like

uh Darth cidus wait wait wait hold

up Dark

Side to be honest our heater just kicked

on and I'm

cold so which supplements are worth it

we could use a very high number

different number of lenses which to

examine

this and so we're going to constrain our

view a little bit to keep this

simple here's how we're constraining our

view I'm not including any illegal stuff

steroids work super well though they

kill you growth hormone works Ultra well

though it also kills you and all kinds

of illegal stuff you know Clan blah blah

blah that stuff is definitely solid but

kills you um we're not going to talk

about borderline stuff un legality sarms

I'm not sure if they're so legal or not

pepti SES they definitely work too but

it's just a giant question mark as to

what the fuck is going on there and most

the folks I think that are going to be

viewing this video kind of don't want to

see some guy at the back of a GMC with a

trench coat that's like me yeah see what

do you want I got vs I got needles I got

it all um they want to kind of go to the

actual GNC and maybe buy something

that's effective and so the Target

demographic for this video for folks

that I want to get the most benefit out

of this is people that lift that eat

pretty well and just want to pay for

kind of sure thing supplements you may

or may not want to buy the supplements

that I'm going to list for you in just a

few minutes or right now but rest

assured that if you do spend your money

on them they're going to be a good use

of your money and they're going to be

safe and they're going to be effective

the last thing I'll say is there are

some supplements that aren't going to

make our list which uh some often many

people have deficiencies in for example

in some Northern climates people who

don't go out the sun especially a lot

can have uh D vitamin deficiencies and

might need Vitamin D supplementation Etc

and there's a bunch of little caveats

little tiny details and uh specifics if

you consult with a medical uh provider

hopefully your doctor then you can sort

most of that stuff out so there are some

specifics this is going to be broad

Strokes kind of for everyone that lifts

and eats and thinks you know what I

think I might start taking supplements

so Dr Mike which ones should I take that

are not a

ripoff got a couple categories the first

category is protein shakes they

definitely work there's a couple

different types of protein protein

shakes you can take the very fast

digesting whey protein for post-workout

the quality of the whe whether it's

concentrate isolate or hydraulic it it

doesn't matter for all practical

purposes that you're concerned with dear

viewer it just doesn't fucking matter if

you're physically made of actual money I

got a electron microscope scan by the

way and and the doctors were baffled

because it seems I'm actually made of

teeny microscopic $100 bill

that's the kind of stacks your boy is

working with then only way Hydro touches

this body because if if it's not the

best I don't even F I don't even look at

it you show me concentrated oh I Dr that

shit but for almost everyone else you

people no offense of regular means um

any kind of way is totally fine one

thing I I'll say is people with kind of

upset stomachs from way protein if it's

concentrate it's got a little bit

lactose in there it's got a little bit

extra stuff carbohydrates try isolate

and then try Hydro now isolate's more

expensive Hydro is really expensive but

if that's what gets you to not have the

stomach problems anymore maybe it's

worth it for

you so way is great especially for

post-workout or int workout around the

workout

window there's another thing another use

case for protein shakes and that's for

long intervals between meals you might

have a presentation at work and that's

going to take four hours and then you

got to drive a client back to the

airport that's going to take another two

and you come back home and it's going to

take another hour and you might just not

have any opportunity to eat during that

time and so a casian shake there's two

fractions of milk protein one is whey

one is casan the casan shake made of

casan protein is going to digest very

very slowly release very slowly into

your bloodstream so it works as a long

interval M placement five six seven

eight hours without

eating next there are protein shakes

that are somewhere in the intermediate

range of digestibility speed so way

protein gets in you and within 30

minutes to an hour and goes through all

that stuff casine you know 5 to 8 hours

and then 3 to four hours can be a couple

of different options you can have a

mixed often 50/50 split of casine and

Whey that's very common another thing

you can have is egg protein which is

excellent and sort of medium digesting

speed and also soy protein is totally

great no soy protein will not make you a

biological female if you eat a lot of it

it's is just not a thing that happens

but everyone's afraid of that happening

because there are compounds in soy that

act like estrogens in your body also fun

fact if you're really curious about this

estrogen is very anabolic to muscle

tissue especially when there's

testosterone also present and it's

really awesome for your health and

excellent for strength gains so if

you're a dude just a fucking guy man

just an XY chromosome and every fucking

cell of my body bro except for my germ

Lin one or the other anyway I never

fucking touch T soy bro cuz estrogen's

bad bullshit estrogen is what makes men

manlier if testosterone is present so

unless your testicles fall off soy is

fucking dope I sound like a soy boy

saying it but they rarely say it like

that all right so we got whei for

post-workout int workout casan for long

meal intervals and some kind of mixed

protein or egg or soy for just a meal

replacement what about the serving size

how much should you be taking as much as

possible as matter of fact use code Dr

Mike dildo to save on Scott let's

quickly make up a protein supplement

company we can start before we release

this video so we can

monetize what do we got oh so we're

gonna include the links yeah yeah yeah

yeah

yeah what's a good name Mike's magic mil

oh my how much work do I have to do do I

have to secrete something and like well

we got 800 vials in five minutes and hit

it as a matter of fact I'm over

qualified so in any case don't just eat

all the protein you can whatever meal

you're replacing or if you want to add

some protein to your diet and your

workout generally speaking you do a

little math p overx p is the total

amount of protein you eat in a day x is

the number of meals you eat per day so

if you eat a total of 200 grams of

protein roughly you should eat about as

much protein as

your pounds in body weight so if you

weigh 200 pounds you eat 200 GS of

protein protein a day and if you split

that over the course of five meals then

PX equals 40 G and so basically it's the

same amount of protein you eat in the

other meals super simple

math next category of supplements that

are effective optional all these are

optional but if you use them they'll

work workout carbs workout window carbs

these are carbs you take during and

finish right after your workout that to

some small extent prevent muscle

breakdown to a pretty meaningful extent

make 45 minute hour hour and 15 and

longer workouts make the ends of those

workouts higher intensity than they

would be and then much more productive

and also these supplements can maximize

the utilization of the protein you're

also consuming around the workout window

so these carbs include things like

dextrose powder if you know you go on

Amazon and buy 15 pounds of that shit

for like a dollar or you can go and get

some Gatorade or Power Aid whether it's

a Ste or powder doesn't

matter and generally you consume these

during longer workouts an hour or more

would start to make sense uh or after

training to help with anabolism and help

especially with recovery for future hard

training bouts these carbs are best

paired with a protein shake so if you

ever see me out in the world some

24-Hour Fitness in California or some

shit you're like is that Dr Mike yeah

nobody else looks like that the fuck

happened to that guy's head you're going

to notice that very often I have a power

rate or Gatorade or two and I have a

protein shake with me and I sip that

between sets that handles me super well

the serving size you're going to use is

going to be determined by your workout

volume like if it's legs you're going to

be consuming more carbs if it's like

just biceps you probably don't need

carbs at all the intensity of the

workout if it's like you know Peak Week

super hard you might need more carbs if

it's an easy kind of deal workout may

need not need any and everything in

between and of course your overall diet

if you're cutting carbs like crazy and

you're starving to death it's probably a

good idea not to have these very rapidly

digesting very not hunger squashing

carbohydrates remove that and keep the

carbs in the rest of your diet so

there's a lot of context here about how

much you should be having but usually

for practical recommendation one bottle

of Gatorade or power rate for most

people in the workout along with a

whatever a protein shake that's roughly

some fraction of your daily intake a

typical meal size and uh maybe two

bottles if you're real uh you know

training legs or you're quite large over

200 lb and muscular and that should be

good for for most people so no no real

crazy rocket science

there next up are slow digesting

carbohydrate supplements one of the most

popular ones I don't know if it's

popular now but it exists is called waxy

maze sounds nice it's not waxy it is I

believe made of corn so the maze is

accurate and it is a carbohydrate people

used to recommend to take in the workout

window and those people were wrong why

were they wrong because waxy maze is

insanely slow digesting and digests

slower than oatmeal

but it comes in a powder it doesn't mix

so well with water it's like waxy maze

out of the year but you shake it enough

and after you shake it before you drink

it again you reshake it then you're good

to go the really cool thing is that you

can store this as a powder so you can

take waxy ma which is pure white powder

dump it into little baggies all the same

size you take Each baggie and you layer

it carefully on top of other baggies in

a large metallic suitcase

and you it's a good idea to leave an

unregistered firearm in there as well

and you just go to the airport and just

push it right through the TSA screener

you're going to have an amazing time

finally you get all the physical

attention that you

deserve alternatively you can take a

little baggie of it put whatever carbs

you want to replace with the meal dump

some mixture of casine whey or soy or

egg protein in that baggie ziplock that

motherfucker take your shaker cup take

the baggie dump into Shaker close Shaker

throw that into your stuff and then when

you need that meal replacement unclick

the Shaker take out baggie put in water

dump contents of waxy maaz and protein

and Shaker fill the rest of the Shaker

up with water shake for your life and

after the shit hasn't sedimented yet and

it's still floating around gulp gulp

gulp if you do that you can also I guess

just mix the shake at home take it to

work and put it in in the fridge no

problem again before you start drinking

again reshake the fuck out of it because

it's going to settle down for

you this use of waxin ma or any other

slow digesting carbohydrate can provide

incredibly easy exact macros for slow

digesting filling hunger squashing on

thee-o nutrition it's an amazing meal

replacement and people talk about meal

replacements they usually talk about

protein shakes but motherfucker your

meals ain't all protein I mean unless

you're like carnivore or some shit do

you guys remember liver King whatever

happened to him well that's right he was

lying about steroids and I only he gives

a shit about him hey liver King if you

hear this fuck you I'm kidding no I'm

not kidding in any case you pair that

with a protein and it's an amazing meal

replacement and if you want I wouldn't

throw the nuts in the Shaker because

that's how you choke to death but uh

handful of nuts super easy with that and

then you got a complete meal the serving

size is of course whatever carbs you had

planned for that meal so if you have an

80 gram carb meal with 40 grams of

protein you put 40 protein uh you know

let's say like a egg protein 40 grams of

that in a baggie you put 80 grams of

carbs from waxy maze seal it up dump

into Shaker close Shaker throw Shaker

into bag and then whenever it is you

need the meal replacement you just take

the whole baggy out put the water in mix

voila the the quickest easiest to store

meal another great thing about this kind

of approach is that wherever you have

pable water and honestly if you really

want to go to the next level just bring

two bottles of water with you and throw

them in the bag too and now you don't

even need portable water anywhere you go

cuz you have the shit with you the great

thing is a lot of times powder that you

mix in with a Shaker is available to you

in any weather condition day or night

because a lot of times you want a meal

replacement but you're like your shit is

sitting in your car and it's like Kansas

in fucking July and it's like 110

degrees for no goddamn reason you come

back and someone's like you're gonna eat

that turkey sandwich and you're like I

think the turkey sandwich now has a

civilization of bacteria growing on it

I'm going to pass on that shit but if

it's just egg protein powder and waxy

maze carbs man like I don't think that

actually ever goes bad as long as it's

dry you can eat it you can Discover It

years later in your car what the fuck is

this is this

cocaine or is this waxy maze oh only one

way to find out nope hey Scott I've

never taken drugs because I'm a good

person and not a degenerate like you but

is it if you drink

like A4 kilo of

cocaine are you uh are you going to die

yeah you're gonna die probably just

explode to be honest from

Joy from a lot of things you like you go

through a real fast high you're like I

don't feel anything 30 seconds later

you're like I want to meet everyone and

say hi to the whole world and then 30

seconds later you're like I'm just dead

fast

ride next

creatine great grandma you ever leave

through the pictures old fucking photo

book your your parents have damn great

grandma look Jack you see there's a

Optimum Nutrition creatine container

next to that bitch that's like her

Abraham Lincoln and an Optimum Nutrition

creatine you're like America God

intended so everyone use creatine all

through history everyone knows this

creatine is dope it's one of those

supplements that really doesn't

disappoint there's a bunch of

supplements you read a study on it

Andrew huberman talks about it and

you're like dude this shit is going to

change my life you take it nothing

happens 6 months later three other

studies come out say it doesn't do

anything and you're like God damn it I

lost my money creatine is not one of

those it's been vetted over and over and

over again it causes muscle growth it

causes increases in performance it

speeds setto set recovery and it even

seems to be healthy for the brain and

nervous system for healthy aging which

is really cool something many people did

not see coming including

myself oh something nobody had a bit too

much creatine am I

right Scott I wish I had someone here to

every time I said a stupid joke I could

nudge them with the elbow or like we

need like a

Dr and then pregnant pause after like

okay so anyway um the best studied

version of creatine because there's a

couple of different molecules you can

clip onto creatine to make sure it gets

where it needs to go the best study

version of that is creatine

monohydrate um and it's the best uh

studied in terms of number studies

diversity of populations is the uh the

best vetted so that it definitely works

and for almost everyone unless you're

Brian Shaw's size and you're like three

people five grams of creatin monohydrate

every day and timing doesn't

matter is going to sort you out and it's

going to be about a week week and a half

long period where the creatine's loading

in your

cells and it's filling your muscles up

your pumps are going to get better

you're going to look look a little bit

more jacked all the time especially if

you're a creatine hyper responder

there's a normal distribution about how

people respond to creatine and the

people respond to creatine the most are

usually ones that eat the the least meat

especially red meat in their diet so if

you're vegan taking creatine might

change your fucking life if you're a

carnivore taking creatine might have

absolutely no impact on you

whatever if you take five grams of

creatine daily it's going to sort you

out it's not going to like revolutionize

your physique but it's going to be

something that you know is a ritual for

you to take and under the it's

absolutely causing some positive changes

they're small but they're there just

like I tell the ladies I'm small but

I've been following you around for years

years I know everything about you I've

been collecting your hair too would you

like to see my doll I made of you sorry

that was for another video I'm sending

to

Patricia you can take a break every few

months from

creatine not because we suspect that

there's some kind of feedback loop that

probably isn't you can just take

creatine all the fucking time and no it

is not bad for your kidneys so tell that

nurse at your doctor's office that she's

a fucking idiot I don't tell her that

that might not go over well but you can

think it in your head she's like don't

take creatine's bad for your kidneys

you're like fucking idiot thank you so

nothing's going to happen too bad but

sometimes it's just annoying to fucking

take a powder every day especially on

trips back to the cocaine thinge cre

manah hydrate is almost everywhere also

a white odorless powder and if you decid

to say I'm going to go on vacation to

the Dominican Republic and you show up

with a baggie of indeterminate white

powder there's a 98% chance nothing's

going to happen to you there's a 2%

chance you're going to be spending an

extended stay at uh one of the airports

in the Dominican Republic where folks

which English is not their preferred or

first spoken language are going to be

trying to ascertain what the fuck it is

you're doing with a white baggie of what

the hell is that it's a fun time you'll

make plenty of friends so if you want

friends definitely do that but if you

want to take a break from creatine for a

few months here and there once or twice

during the year totally cool you can

stop taking it no big

deal when you get back on Creatine

because as creatine loads in your muscle

cells it pulls in multiples of its

weight in water just to exist in your

cell it's first of all it's going to

give you a cool pump all the time like

kind like a quarter pump all the time

which is pretty sweet but you are going

to get some water weight gains from it

and again the more you are a responder

to it the more the water weight gain is

there are folks that gain three five and

even eight pounds within the first week

of getting on Creatine so I'll keep this

very simple if you're starting a fat

loss phase and you start taking creatine

and you begin to freak out because

you're not losing weight or a whole week

of eating what we thought was a deficit

but you gained four pounds what's going

on is math wrong are we living in a

simulation um no I mean maybe we're

living in a simulation find that out

anyway you're going to gain some weight

and it's totally cool because it's

weight that's going into your muscle so

it's the right kind of weight it's the

good-looking kind of weight you can

fucking Flex for Grandma and she oh boy

Billy you sure got muscular you're not

taking that creatin are you son oh no

way grandma that's poison as a matter of

fact I was on a flight once um with my

boy uh a man of Dominican descent Marcos

Rodriguez that's how he say his name and

he an elite personal trainer in New York

City look him up Mr marcosus on

Instagram no periods Mr marcosus anyway

uh we were sitting next to this very

nice uh very professional Indian lady

who was like of course a computational

chemist or some shit like that why not

and we're sitting in an airplane and

she's like hey like you know my son is

younger and he's uh he what do you think

about creatine he wants to take creatine

should I let him and before I could say

any sports science shit Marcos real

quick because he's got that New Yorker

Dominican wit so he's just way faster

than me so he goes ah I don't put that

poison on my body and she's like oh okay

and I was

like he's joking and she was like he is

and I was like yes he's he's a bad

person Marcos if you if you watch this

he doesn't watch our Channel he doesn't

give a shit about me what's up what's up

big homie anyway um it's not poison

you're going to be totally cool if

you're over the age of geeez for sure 18

but probably 15 you're totally fine to

take it expect some water weight gains

it's totally cool after a week they'll

stabilize and then you'll just have

slightly better body composition

strength recovery and all that good

stuff another really quick thing if

you're new to this whole game you're

gonna feel

creatine it's not a

pre-workout you're not gonna feel shit

so if you're like I'm taking creatine

but I don't like you know what I mean

it's not alcohol it's not caffeine it's

not weed you're not going to be able to

tell you're on it so it's just working

under the hood which is really

cool next and last supplement I

definitely feel comfortable recommending

to pretty much everyone who lifts and

eats already is a multivitamin

multi-mineral same thing by the way

because every multivitamin also has

minerals in it so same

same here's the thing if you eat

mostly healthy and varied food most ly

not all healthy you're already pretty

well off but some minimal

supplementation all the multivitamin

multimineral is kind of like a little

bit of an insurance policy it kind of

rounds you out makes sure you're not

lacking in pretty much anything and

because these supplements are profoundly

cheap profoundly easy to find and it's a

one pill you take once a day timing

doesn't matter but just take it in the

morning with your creatin to check that

box really quick it's super good

idea because it's that easy to do many

people who are involved involved in well

you know trying to eat right trying to

train right and they kind of like you

know dare I say care about their results

and want to make sure that they're doing

all the best things and multivitamin

multimineral again just one supplement

is just such an easy thing to take to

make sure to be like you know what

like I'm I'm doing my best it's kind of

like if you

um if your office has a machine that

like laminates your paper and you you

make a big presentation to like the

board and it's like you just throw your

shit into the laminator and 10 minutes

later it comes out but it costs nothing

to you really it's just 10 minutes of

your time and you want to make an impact

you put so much work into this

presentation you might as well make it

look nice so laminate the fucking thing

it comes out all plasticky and people

are like this is serious stuff good job

Johnson you got the promotions that's

exactly how it's going to happen to the

letter so just the same way you work so

hard at stuff and you give a shit and

you eat well and you train you might as

well take a multivit multi mineral to

kind of round out everything and make

sure you don't have any holes in your

program here's the thing just once a day

just the recommended dose if you take

any more vitamins than necessary one of

two things happen there are both water

soluble and fat soluble vitamins and

minerals inside of each one of those

pills you get if you consume like if

you're like man fuck that I want double

and triple and 10 times the results let

see you have 10 times the vitamins

normal you take 10 of them shits cuz I'm

going to be fucking Superman what's

going to happen is the water soluble

vitamins you just pee right out you'll

pee it be a very different color usually

fluorescent green which looks kind of

sweet but then you have very expensive

urine because you're peeing out all the

extra shit you don't need the fat

soluble vitamins your body will absorb

and it will store inside many tissues

most of the tissues that have fat

including your Outpost tissue and at a

certain point that becomes toxic and

then you get sick and during right

around that time you're going to also

probably turn a shade of yellow there

various fat soluble vitamins tend to

turn you yellow as a side effect so it's

something you want to do it has zero

upside so if you get a multivitamin you

think one a little pill you just take it

every day and that's it and if you

forget to take it one day a nothing is

GNA happen to you you just take the same

pill the next day no big deal another

thing super useful advice I think do not

overpay for expensive Brands they ain't

nothing in the world you get out of a

multivitamin that you don't get at

fucking Walmart and I'm talking about

that Walmart what is SC what's the

Walmart brand called like quality choice

or some shit like that I know shop at

Walmart oh I'm sorry um can you text one

of your Butlers to to ask where if where

he shops for his degenerate poor family

assuming he has a family at all most of

my brothers can't afford families with

what I pay

him training for muscle

growth is never going to be the

same um Great Value Great Value yes

thank you so much see I knew you shop

there you motherfucker so get you a

great value fucking brand bro it's going

to have the same shit in it that all the

other companies have and to me it's

particularly funny as a exercise and

sports scientist was someone who's taken

a lot of courses in physiology uh I've

actually taught Collegiate basic

nutrition before it's just really funny

to see supplement companies being like

the best multivitamin on the market like

what the fuck does that mean it's all

the same shit folks and you can save so

much money by just getting the fucking

Sam's Club Costco Walmart

Kroger wherever you live in this world

Alibaba I don't know the regular cheap

shit Works totally

fine don't take it more than once a day

and you can just do this all the time

you can take a break when you go on

vacation but right after come back start

taking your vitamins again all right

that more or less wraps us up let me

give you guys kind of a quick overall

summary main point for beginners for

this video if you're a beginner been

training up to about 3 years trying to

get your diet in order you just straight

up don't need supplements a multivitamin

is okay but all else is at best bonus

points and at worst it's just totally

pointless because you'll never see the

results if you're intermediate you've

been training pretty seriously for three

to seven years or something like that

your diet's kind of on point you can

consider taking most of the supplements

on this list on an as needed basis you

might not need a slow digesting

carbohydrate meal replacement I don't

take waxm currently I got no there's

nothing for me to do with it at all but

if you're in a situation where you're

like dude man I need a meal at 3 pm.

lunch is at 12: got to be at my desk I'm

on call I'm not going to be going

anywhere and doing some shit I really do

need this and then dope it works super

great so you don't have to take any

supplements but if you have a use case

for them try them and they're certain to

be uh very effective and for the

advanced folks people training very

seriously for seven or more years very

in tune with their diet you should be

considering supplements on a case-by

Case basis um there are supplements

which yield very good results for people

that are using well let's say more

anabolics than others um and people that

train really hard people that sweat a

lot in training then a sport

nutritionist can help you out to see if

you need any kind of supplements

examples are some extra zinc in the

evening some magnesium some vitamin D3

sometimes Omega-3s are in order um and

some other supplements here and there

can be a good idea and of course if

you're an intermediator above you can

always do some pre-workouts or caffeine

coffee we have a lot of videos on this

channel on stimulates and pre-workouts

and stuff so you can check those out

they're not mandatory they're not

necessary but if you like to use them

stick to the recommended dosages only be

safe take it 30 minutes before you

workout rock on don't take it too late

in the day because you won't sleep as

well and then it screws up your results

but pre-workouts and stuff are

definitely cool they don't make our list

because for most people they just don't

need them and for many it's like a lot

of upsides but a lot of downsides too so

these supplements that are on this list

almost everyone can take and they're

going to have a great time doing it no

disruption to health as a matter of fact

in most cases an enhancement and if you

use some number anywhere between zero

and all of the supplements I listed

you're going to have just on the margins

a little bit better of a time with

getting results that you want and

because you work so hard anyway to get

the results that you want you might as

well be taking some supplements in some

cases to boost those results and make

sure your work is going in the direction

that you want all right that's all I

have for today folks you have any

questions shoot them down below maybe

we'll get to a couple answers otherwise

yeah go out there and uh well go to

Walmart and just open up a a container

of vitamins and yell at the top of your

lungs nobody can stop me and just start

chewing them and see how long it takes

the police to show up and shoot you dead

have fun I'll see you on the

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