TOP 5 SUPPLEMENTS | SCIENCE EXPLAINED (17 STUDIES) | WHEN AND HOW MUCH TO TAKE

Summary

In this video, Jeff Nippard, a former Canadian natural bodybuilding champion, shares his personal experience with supplements and their role in achieving his physique. He highlights the top five supplements—whey protein, caffeine, citrulline malate, multivitamins, and creatine—backed by scientific research, discussing their benefits for performance, strength, endurance, and overall health. He also mentions the bonus supplement ashwagandha for stress and mood improvement. While acknowledging that supplements are a small part of the overall fitness equation, Jeff emphasizes their effectiveness when combined with proper training, nutrition, and consistency.

Takeaways

• 😀 Supplements should be seen as a small part of the overall fitness puzzle; genetics, nutrition, and training play a more significant role in achieving a great physique.
• 😀 Protein supplements, particularly whey, help meet daily protein targets, and a mix of whey and casein might be optimal for muscle growth and repair, especially before bed.
• 😀 Caffeine is recommended for its ability to boost strength, power output, and training volume, as well as reduce fatigue, but it's important to cycle off caffeine periodically to prevent tolerance.
• 😀 Citrulline malate, used in pump products, can enhance exercise performance by increasing reps, reducing muscle soreness, and improving vascularity due to its effect on nitric oxide production.
• 😀 Micronutrient deficiencies are common in athletes, particularly during caloric deficits, and a multivitamin is recommended to help meet nutritional needs that food alone might not provide.
• 😀 Creatine is widely supported by research for its ability to improve strength, power, and muscle mass by boosting ATP production during high-intensity workouts.
• 😀 Long-term use of creatine is safe, with no need to cycle off, as the body doesn’t develop a tolerance to its effects, unlike caffeine.
• 😀 While supplements are useful, a well-balanced diet and consistent training should always be prioritized for optimal results in physique development.
• 😀 Ashwagandha, included in a signature supplement stack, is a nootropic that can help reduce stress, anxiety, and improve mood, but it wasn't included in the top 5 list of supplements.
• 😀 The importance of combining supplements with proper training and recovery is emphasized, as these factors together drive success in bodybuilding and fitness.
• 😀 Jeff encourages viewers to engage with him on social media or leave comments for further supplement-related questions, offering additional resources and reading materials linked in the description.

Q & A

What dietary supplement did the speaker first try, and what did they initially believe it would do?

The speaker first tried the old Saizon product by Gaspar Nutrition, which was a creatine and carbohydrate powder. They initially believed it would help them look like the bodybuilders endorsing the product in magazines.

How has the speaker's perspective on supplements changed over the years?

After becoming a former Canadian natural bodybuilding champion and professional bodybuilder, the speaker believes supplements make up a small piece of the puzzle. They emphasize that genetics, nutrition, training, and consistency are more important for achieving their physique.

What does the speaker recommend for protein supplementation, and why?

The speaker recommends whey protein, particularly mixed with milk or a whey and casein blend, to hit total daily protein targets. This is because whey helps with muscle protein synthesis, while casein helps limit muscle breakdown.

What is the protein intake recommendation for trained lifters according to protein expert Stu Phillips?

Stu Phillips recommends a protein intake of 0.7 to 0.8 grams per pound per day when bulking, and 0.9 to 1.1 grams per pound when cutting. The speaker suggests that 1 gram per pound is sufficient for most well-trained individuals.

What are the benefits of caffeine supplementation, according to the speaker?

Caffeine can increase power output, training volume, and suppress fatigue. It has been shown to negate the negative effects of sleep deprivation on training performance and can even increase testosterone levels.

How does caffeine affect energy expenditure?

Caffeine increases energy expenditure by burning extra calories. For example, 300 mg of caffeine can burn about 50 additional calories per day.

Why does caffeine tolerance develop, and how can it be managed?

Caffeine tolerance develops because the body becomes less responsive to its effects over time. To manage this, the speaker suggests cycling caffeine, taking 3 to 7 days off every 1 to 2 months to resensitize the body.

What role does citrulline malate play in workout performance?

Citrulline malate increases nitric oxide levels in the blood, improving vascularity and performance. It has been shown to help athletes complete more reps and reduce muscle soreness after exercise.

What is the primary benefit of taking a multivitamin, especially for athletes?

A multivitamin helps ensure athletes meet their micronutrient requirements, which may not be met through food alone, especially when in a caloric deficit. It is important for preventing deficiencies, particularly in nutrients like calcium and vitamin D.

What is creatine, and why is it beneficial for strength and power?

Creatine is a naturally occurring molecule that helps produce ATP, which is essential for high-intensity exercise. Supplementation improves strength, power, and performance, leading to better results in the gym and increased muscle growth over time.