3 Supplements That ACTUALLY Work to Build Muscle

Summary

In this video, the hosts discuss the effectiveness and importance of three popular supplements: protein powder, creatine, and omega-3 fatty acids. They delve into the benefits, optimal dosages, and potential issues with each, emphasizing the need for high-quality supplementation to maximize results and health benefits.

Takeaways

• 💪 Supplementation can be confusing and sometimes a waste of money if not utilized properly.
• 🥚 Protein powder is considered an alternative method for ingesting protein and is often more cost-effective than traditional protein sources.
• 🐟 Different types of protein powders include concentrate, isolate, and hydrolic, with isolate being the most popular.
• 🔄 The importance of meeting daily protein requirements for muscle building, which can be challenging during financially tight times.
• 🍌 Protein shakes are an easy way to increase calorie intake, especially for those with smaller appetites or difficulty consuming large meals.
• 💊 Creatine is a well-researched supplement with proven safety and efficacy, beneficial for muscle strength and size.
• 💧 Creatine's benefits include increased ATP production for energy, cell hydration for muscle pumps, and long-term muscle growth.
• 🌊 Creatine hydrochloride can be a better option for those with gut issues caused by creatine monohydrate, though it may taste sour.
• 🐠 Omega-3 fatty acids have a range of health benefits, including cognitive function and muscle recovery, and should be considered by everyone.
• 🧪 The quality of Omega-3 supplements is crucial to avoid rancid oils that could have detrimental effects.
• 📈 The recommended daily intake of EPA and DHA in Omega-3 supplements is between one to two grams for general benefits, with higher amounts for anabolic effects.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is supplementation, specifically focusing on three supplements that are believed to be effective and beneficial for health and fitness goals.

Why does the speaker consider protein powder as more than just a supplement?

The speaker considers protein powder as an alternative and cost-effective method for ingesting protein, especially in times of inflation where traditional protein sources like chicken, beef, eggs, and milk have become more expensive.

What are the three types of whey protein mentioned in the script?

The three types of whey protein mentioned are concentrate, isolate, and hydrolic proteins. They differ based on the level of filtration and purity of the protein.

What is the recommended daily protein intake for muscle building according to the script?

The script suggests a recommendation of at least one gram per pound of body weight, and sometimes up to 1.2 grams per pound of body weight for muscle building.

Why did Jesse start taking protein powder?

Jesse started taking protein powder because he had trouble eating a lot of food and needed a way to meet his protein needs and increase his calorie intake, which was difficult for him due to a smaller appetite.

What is the minimum amount of protein per serving suggested to reach the anabolic threshold?

The script suggests that a minimum of 29 grams of protein per serving is necessary to reach the anabolic threshold and stimulate muscle protein synthesis.

What are the benefits of creatine mentioned in the script?

The benefits of creatine mentioned include its role as a precursor to ATP for energy during workouts, a super hydration effect leading to increased cell volume and resting pump, and long-term benefits for muscle growth due to better cell hydration.

Why did the speaker switch from creatine monohydrate to creatine hydrochloride?

The speaker switched to creatine hydrochloride due to gut issues, bloating, and discomfort experienced during both the loading and maintenance phases when taking creatine monohydrate.

What are the two essential fatty acids found in omega-3 supplements?

The two essential fatty acids found in omega-3 supplements are EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).

What is the recommended daily intake of EPA and DHA from omega-3 supplements?

The recommended daily intake of EPA and DHA combined is between one and two grams for general health benefits, with some suggesting going higher for potential anabolic effects.

Why is the quality of omega-3 supplements important?

The quality of omega-3 supplements is important to avoid rancid oils which can have detrimental effects. High-quality supplements are more likely to provide the maximum benefits with minimal risk.

Outlines

00:00

💪 Protein Powder as a Supplement

The first paragraph delves into the topic of protein supplementation, emphasizing protein powder as a cost-effective alternative to traditional protein sources like chicken, beef, and eggs. The speaker discusses the different types of protein powders, such as whey protein concentrate, isolate, and hydrolysate, and their respective benefits. The importance of meeting daily protein requirements for muscle building is highlighted, suggesting at least 1 gram per pound of body weight. The paragraph also touches on the convenience of protein powder for those with smaller appetites or difficulty consuming large meals, and the role of leucine in stimulating muscle protein synthesis.

05:02

🏋️ Creatine: The Science and Usage

This paragraph focuses on creatine, a well-researched supplement known for its safety and efficacy. The discussion covers the history of creatine use, its role as a precursor to ATP for energy during workouts, and its benefits for muscle hydration and long-term muscle growth. The paragraph also addresses the loading phase and maintenance phase of creatine supplementation, the different forms of creatine available, and the importance of choosing a form that suits individual needs, such as creatine hydrochloride for those with gastrointestinal issues. The benefits of creatine for cognitive health and its universal applicability beyond the fitness community are also mentioned.

10:02

🐟 Omega-3 Fatty Acids: Beyond Fitness Benefits

The third paragraph discusses the importance of omega-3 fatty acid supplementation, highlighting its potential anti-catabolic and anabolic effects, as well as cognitive and heart health benefits. The speaker shares personal experiences with omega-3s, including improved workout recovery and cognitive function. The paragraph differentiates between ethyl ester and triglyceride forms of omega-3s, emphasizing the importance of quality to avoid rancid effects. It also mentions the ideal EPA to DHA ratio and total daily intake for optimal benefits, noting the challenges of obtaining sufficient omega-3s through diet alone due to concerns like mercury content in fish.

15:04

🌟 Supplementation for Enhanced Training and Results

The final paragraph wraps up the discussion by emphasizing the cost-effectiveness and reliability of the three supplements mentioned—protein powder, creatine, and omega-3 fatty acids—for enhancing training and results. The speaker encourages viewers to share their experiences with these supplements and ponders on which three supplements they would choose if limited to that number. The paragraph ends with a call to action for viewers to subscribe and turn on notifications to stay updated with future content.

Keywords

💡Supplementation

Supplementation refers to the practice of adding vitamins, minerals, or other nutrients to one's diet through pills, powders, or other forms. In the context of the video, supplementation is discussed as a means to enhance physical performance and health. The video emphasizes the importance of choosing effective supplements that provide tangible benefits, rather than wasting money on ineffective ones.

💡Protein Powder

Protein powder is a dietary supplement that provides a concentrated source of protein. The video discusses protein powder as an alternative and cost-effective method for ingesting protein, especially in times of inflation where traditional protein sources like meat and eggs have become more expensive. It is highlighted as a staple in many people's diets, particularly for those engaged in physical training.

💡Whey Protein

Whey protein is a type of protein derived from milk and is commonly used in protein powders. The video mentions whey protein as a popular and potentially less allergenic form of protein supplementation. It is discussed in the context of its different filtration levels, such as concentrate, isolate, and hydrolysate, which affect the presence of lactose and the overall purity of the protein.

💡Creatine

Creatine is a naturally occurring substance in the body that helps supply energy to muscles, particularly during high-intensity activities. The video discusses creatine as one of the most researched and effective supplements, highlighting its safety and efficacy. It is noted for its ability to enhance muscle strength, increase muscle size, and improve workout performance.

💡Anabolic Threshold

The anabolic threshold refers to the minimum amount of protein intake necessary to stimulate muscle protein synthesis. In the video, it is mentioned that a minimum of 29 grams of protein per serving is needed to reach this threshold, which is crucial for muscle growth and recovery.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. The video discusses the benefits of omega-3 supplementation, including its anti-catabolic and pro-recovery effects, as well as its cognitive and heart health benefits. It is emphasized as a supplement that should be considered by a wide range of individuals, not just those involved in physical training.

💡Creatine Monohydrate

Creatine monohydrate is the most common form of creatine supplementation. The video discusses its popularity and effectiveness, but also mentions potential gastrointestinal issues some people may experience with it, leading to a switch to creatine hydrochloride for some individuals.

💡Creatine Hydrochloride

Creatine hydrochloride is a form of creatine that is better absorbed and less likely to cause gastrointestinal issues compared to creatine monohydrate. The video mentions that it can be a better option for those who experience bloating or discomfort with creatine monohydrate, although it may have a sour taste.

💡Caloric Intake

Caloric intake refers to the total amount of energy a person consumes through food and drink. The video discusses the importance of caloric intake, especially for hard gainers or those struggling to meet their daily caloric needs. Protein shakes are highlighted as an easy way to augment caloric intake and support muscle growth.

💡Anti-catabolic

Anti-catabolic refers to substances or processes that inhibit muscle breakdown. The video mentions omega-3 fatty acids as having anti-catabolic effects, which can help protect muscles from breakdown and promote recovery, especially when taken in high enough amounts.

💡Quality of Supplements

The quality of supplements is discussed in the context of their effectiveness and safety. The video emphasizes the importance of choosing high-quality omega-3 supplements to avoid the potential negative effects of rancid oils. It also suggests that the quality of the supplement can impact the overall benefits and value for money.

Highlights

Discussion on the importance of supplementation and the potential confusion and waste of money on ineffective supplements.

Protein powder is viewed as an alternative method for ingesting protein, often more cost-effective than traditional food sources.

Different forms of protein powder: concentrate, isolate, and hydrolic proteins, and their effects on the body.

The significance of protein intake for muscle building and the recommended daily intake based on body weight.

The use of protein powder to meet daily protein requirements and its role in a calorie-restricted diet.

The anabolic threshold of protein intake and the role of leucine in stimulating muscle protein synthesis.

Creatine's role as a researched supplement with proven safety and efficacy.

Different forms of creatine and their effects, including monohydrate, hydrochloride, and the benefits of each.

The importance of creatine for cognitive health and its long-term benefits beyond the fitness community.

The use of creatine hydrochloride to avoid gut issues experienced with monohydrate.

Omega-3 fatty acids as a supplement with potential anti-catabolic, pro-recovery, and cognitive benefits.

The debunking of flawed studies suggesting cardiac risks associated with Omega-3 supplementation.

The importance of Omega-3 quality to avoid rancid effects and the significance of EPA and DHA ratios.

The recommended daily intake of EPA and DHA for effective Omega-3 supplementation.

The cost-effectiveness and reliability of the three recommended supplements for enhancing training and results.

Personal experiences and recommendations for high-quality supplementation available at aex.com.

Invitation for viewers to share their experiences with supplements and which three they would choose.

Transcripts

what's up guys Cavalier athlet x.com

Jesse Leo aex.com so today let's talk

about a very popular topic people ask

all the time about it supplementation Y

and let's face it there are a lot of

supplements out there to take lots of

them but it could be quite confusing and

it could be a little bit frustrating if

you're wasting your money on the

supplements you're taking yeah and we

often times hear about like pissing away

your supplements because you literally

like you're not even your body's not

even using them and you just have

expensive pee so how could we eliminate

that and how can we actually get our

money's worth well I wanted to focus on

what I believe are three supplements I'm

not saying that these are the only three

but these are three that 100% actually

work yeah if you're going to take them

you're going to see benefits from them

and therefore they should be considered

if you're willing to sort of go down

that route of supplementation all right

so let's start with a very obvious one

Jesse you're going to be like my in the

field lab rat cuz I've taken all these

supplements and as most people out there

probably have to but let's talk about

them first of all protein powder right

now I have gone on record of saying I

don't even view protein powder as a

supplement anymore it is an alternative

method for ingesting protein that a lot

of times comes in a more costeffective

way especially with thanks to inflation

we have a lot more expensive chicken

beef eggs milk all those things well we

can get protein powder and and I believe

at a more cost effective way yeah it

definitely saves my grocery bill and

because I ingest it every single day

and it has a macronutrient profile to it

it's a food I'm able to look at it in a

non-s supplementary way whereas the fish

that you have once every two weeks when

you go out for your brunch without mebe

on a Sunday every every once a month

like is that's probably more

supplementary to what you're taking than

the protein powder you take every single

day but let's talk about protein powder

so it comes in many different forms

right there's two fractions of milk

which is basically your casing or your

way okay mostly I like to focus on the

on the Whey Protein side of it because I

feel like the probably the one that's

least likely to cause any type of

allergies or adverse reactions for

people I feel like it's also the most

popular version of the 100% right and

then there's three different types of it

so it's based on how filtered that

protein is when it gets to you so

there's concentrate which has more of

the milk sugars in it which could cause

some lactose issues then it has isolate

protein which is what majority of people

take and then there's hydrolic proteins

which is even a higher Pur level much

more expensive but it's still all at the

end of the day your body is going to

process it the same exact way no punen

intended now in terms of how often you

take it so again I take it every single

day you had an interesting reason why

you actually started taking it right uh

well for me I have as I've documented

well on this channel um had trouble

eating a lot of food I don't know if I

had B yeah I don't know if I had a small

stomach or I just mat size of your pecs

yeah but uh I started taking protein

under your recommendation uh taking

protein drinks um twice a day once in

the morning and then once after training

um and it was a great way to get

calories in because I wasn't getting it

from food as eating as big meals as I

probably should have been so Mo most

importantly you're getting your protein

needs met throughout the day oh

absolutely because when it comes to that

there's all numbers that are thrown

around all the time 7 gram to 1.2 gram

per pound of body weight right some even

say even a little bit less than that but

when it comes to actually building

muscle I usually use the bottom line

recommendation of at least one gram per

pound of body weight and sometimes up to

1.2 gr per pound of body weight right so

you're you're going to need if you're a

160 lb person you're going to need 160

gram of protein up to 200 gram of

protein or so so it's not as easy as you

think it is to get it especially in

financially challenged times where where

all these products I talked about before

like meat and chicken and fish and all

those things have kind of skyrocketed so

Mee yeah meeting your protein needs is

really important the other thing though

you mentioned was just overall calories

which is something that he struggled

with for a long time any hard Gainer out

there you likely have to first look at

your calorie intake cuz that could be

where you're struggling protein shakes

are so easy to augment in terms of

calories oh hell yeah I used to throw

peanut butter I mean I still do throw

peanut butter and bananas in my my

shakes um some honey sometimes

calorically just boosting that that up

and because you can drink those calories

for people like Jesse who have smaller

appetites it's much easier to get them

in now interestingly when it comes down

to how much protein it's also a question

of of how much should I have per serving

and Lucine happens to be the most

anabolic constituent of the amino acids

that contribute to muscle growth there

are some research studies out there that

show that a minimum of 29 gram of

protein is necessary to reach that

threshold the anabolic threshold whereas

that Lucine can stimulate muscle protein

synthesis through this mtor pathway you

can kind of play around with that

because remember if you're mixing it

with milk you can get some protein

through that too so the prot doesn't

protein doesn't all have to come from

the powder but in our protein I actually

put just 30 gr of protein in it straight

out so even if you decide to mix it with

water you don't have to worry about that

so just another thing to consider but as

far as how often throughout the day

again you started you had two protein

shakes I I I have one a day and as far

as timing of it I don't see the

necessity anymore of having to like rush

home after a workout to go have my

protein shake that's anabolic window the

anabolic window has closed pretty pretty

dramatically but as long as you're

taking a protein shake often enough to

meet your protein requirements for to

day that I think is what's most

important consistency consistency all

right next supplement up would be

creatine creatine and probably the most

research supplement out there especially

from a safety and efficacy standpoint

because a lot of young kids were taking

creatine when it first came out because

it was one of those first supplements

that actually did something that

actually provided what it said it would

right I remember the very first time I

took it I was reading an old magazine

called muscle media 2000 if you guys

remember that chime in down below but

they had a supplement called phosphagen

and it turns out now that I know better

like fosen was just creatine monohydrate

that supposedly had a proprietary way of

harvesting the creatine to make it more

absorbable and pure and you know I mean

that's now kind of going by the wayside

as well too sound scientific it sounded

scientific but it was just Crea to

monohydrate that I paid I think 65 bucks

for for like 500 grams or less it's come

down a lot in price but we were taking

it as teenagers and I think a lot of

people were because again of the

efficacy of it were were wanting to

study how safe it really was it's

probably one of the safest things you

can put in your body now actually being

better for cognitive Health long term

for everybody even those that are not in

in the lifting Community really so

there's some there's some big benefits

that are potentially not even restricted

to just Meat Heads right like myself or

others that being said how do you use it

how do you dose it what do you do with

all the different forms of it right I

think there's some discussion there so

the first thing is you either can take a

loading phase or not which means you're

just going to be taking an additional

amount of throughout the day so

four or five times a day up to 20 grams

to load up your body's stores of creatin

because once you hit the maximum levels

there is no additional benefit you you

reach your body's maximum capacity for

it there's no need to take any more than

that so you can do that in around 5 days

depending upon your body but once you go

past that there' be no need to take any

more than just 5 Gams per day for

maintenance that said there's three

different mechanisms how how creatin

Works number one it's a precursor to ATP

which is the main energy and Driver of

muscular contraction so when you're in

the gym your ability to work harder is

going to be easier if you're on creatin

the second thing is you get a bit of a

super hydration effect when the cell

takes creatine in it also brings water

with it and by doing so you get a little

bit more of that cell swelling you have

more of a resting pump right even just

walking around you look a little bigger

you'll feel a little bigger and that's

kind of cool because it gives you that

instant feedback that makes you think

like this this is working and I want to

continue to use it oh I look good and

then finally also by having a more

hydrated muscle cell we know that's a

good benefit for longterm increases in

muscle protein synthesis so more muscle

growth over time because you have better

cell hydration so you had a problem

though right yes um wasn't just during

the loading phase it was during the

maintenance phase as well when I was

taking creatin monohydrate uh I had gut

issues my bloat uh just stomach

discomfort and you know running the

bathroom every 10 minutes yeah so I I

made a switch on your recommendation

which was to HCL Jess talking about

different forms of creatine so you you

have monohydrate which is by far the

most popular and then you have

hydrochloride and there's a whole bunch

of others too hydrochloride I

find is the most universal in that the

10 to 15% of the people that have gut

issues from monohydrate won't have those

issues generally when they take the

hydrochloride version of it's just based

on absorbability and the byproducts of

the breakdown of monohydrate versus

hydrochloride that tends to cause some

gut distension and bloat if that's you

you're not going to have those issues

likely with hydrochloride the downside

to hydrochloride is that it tastes like

it's complet it's so sour if you

were to take it like you would

monohydrate you can throw monohydrate to

anything you can throw into a shake or

you throw into water anything it's it

doesn't have a taste but if you put

hydrochloride in it's going to taste

horrible so usually it gets Mass in

other citrusy type things so in our case

we have our pre-workout we have creatin

hydrochloride in that you don't really

taste it because it's already got that

really citrusy taste yeah the upside of

hydrochloride is that you can also take

a lower dose to reach the same benefits

so 5 grams from monohydrate about two to

three grams would do the same thing with

hydrochloride I will say this though and

I've said it so many times before all of

the research benefits all the proven

benefits all the safety profile is all

the same regardless the form of creatine

that you take if you're not having a

problem with it monohydrates exactly

it's going to be a little bit less

expensive and it it provides exactly the

same benefit so the the mechanism of

what it does for you is unchanged it's

just how your body handles it that may

determine which form of it you might

want to take and it's in these days it's

rather it's rather inexpensive it's come

down a lot in price there was a point in

time during the pandemic when it was

skyrocketing like everything else was

but now it seems to have come back down

to earth and we actually have a PR

monohydrate very inexpensive at aex.com

too thirdly this is something that not

as many people I think take advantage of

but should and this is omega-3 fatty

acid so omega-3 supplementation now my

experience with Omega-3s goes way back

to the point where I have to go on

record and say this is probably the

first supplement that I ever took and

it's because my father who is an

internal medicine physician now for 40

some odd years 50 years probably Now 50

years he's a huge believer in the

benefits the overall health benefit

of omega-3 fatty acids they have shown

some very very recently too very very

positive anti-catabolic pro- recovery

almost anabolic effects if taken in high

enough amounts and they also have

cognitive benefits they've been shown to

have heart protective benefits there's

been some research out there and some

people might point to it every now and

then about the cardiac risks of taking

Omega-3s when you go back and you

actually look at anybody any

knowledgeable uh scientists has gone

back and looked at those and debunked

pretty much the construct of those

studies they were so flawed they didn't

control for dose they didn't control for

Source they didn't control for anything

and there was also the patient

population that was taking it was very

flawed in terms of skewing the results

there were people that were already in

the hospital for other cardiac issues so

not not very effective in terms of

gauging the the benefits and the safety

of Omega-3s but I can I can very dubious

but I can tell you that they are

incredibly incredibly effective and

Incredibly beneficial and something that

all people should consider well beyond

the lived in community but let's talk a

little bit about that do you take

omega-3s I do now uh I actually started

taking like today you just heard me say

that no I've been taking them uh for the

last I want to say three years three or

four years uh it actually started with a

recommendation from my neurologist um

saying it would help cognitive function

with uh all the brain injuries I've had

and concussions and all that jazz but I

also noticed I was recovering in my

workouts faster and I don't know if

that's just because I was taking my

training more seriously at that time or

that's when I really started to take it

seriously but I was recovering faster um

and I was you know just feeling better

and I also noticed a little bit more

gains again I I can't tell you if it's

well it's not I don't think it's a

surprise no I don't think it's a

surprise I don't think it's a

coincidence either I think that the

quality matters okay so there's two

different forms of Omega-3s they come in

either an ethylester form or they come

in a triglyceride form so triglyceride

is the more natural existence of the

omega-3 fatty acids the eester is kind

of a manufactured method of putting them

together and the the only risk to that

is that the eers tend to become more

rancid more quickly and the only big

negative I would say from omega-3

supplementation is if you're taking a

poor quality omega-3 and it is largely

rancid you actually could get some

detrimental effects from taking them I

would think really yeah the quality

needs to be high in order to experience

the maximum benefit with with with very

little risk at all and again any

negative study that's ever been done it

would be very important to to control

for that element of what the quality of

the fish oil was that they were taking

now someone that I have a high respect

for Dr Chris mcglory he's done a lot of

work in terms of the benefits of Omega-3

specifically for people that like to

lift in their ability to create some of

those anabolic effects that you saw at

the very least the anti-catabolic

benefits and you want to focus on the

two components that are in the fish oil

EPA and DHA and those are the two

essential fatty acids that are in the

omega-3 generally you're looking for a 3

to2 ratio of EPA to DHA Okay and

secondly it's not necessarily the hill

size but specifically the total amount

when you add up the EPA and DHA those

are that's the gram total that you're

looking for all right so somewhere

between one and two grams is a really is

a really effective level to be at and

again if you're looking at some of those

additional benefits anabolic type

benefits that are you know emerging

right now you'd go a little higher

toward is that four that four gr Mark

consistency is is really the most

important thing here you can certainly

get omega-3 fatty acids from your own

nutrition but to get them in the levels

that I think are uh adequate to see this

level of muscle protection is often

times going to only come in the form of

supplementation again because eating

fish

regularly sometimes introduces other

side effects like the Mercury content in

the fish that winds up causing a host of

other issues when you're eating fish

every single day eating too much Sushi

my my wife was actually recently eating

a lot of sushi and she had her uh blood

levels tested and her Mercury was high

really like like seven times higher than

what it should have been makes sense cuz

someone I went to college with ate sushi

literally every day for an entire

semester and he ended up with mercury

poison thankfully she didn't get that

high but meanwhile with just about 3

weeks or so of not eating sushi again

they came down she had it retested so I

think even when youve talking about cost

Effectiveness those are pretty three

pretty very costeffective type

supplements that definitely deliver a

bang for their Buck like if you're going

to look to take your training to the

next level and your results to the next

level those would be my choices and then

implementing all three of them would

certainly provide a a reliable boost I

think to your to not to just to your

recovery but also your results we

actually have M available over at

aex.com that's not a plug that's just

simply because I believe in high quality

supplementation and stuff that actually

works we have them all available at

aex.com in the meantime leave your

stories below what what's your

experience with the supplements you take

if you could only take three what three

would you take i' be interested to see

and also to hear some of your stories

it's like my phosphagen story I want my

money back on that it's a lot of money I

spent all right guys we be back here

again soon with another video make sure

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