3 Supplements That ACTUALLY Work to Build Muscle
Summary
TLDRIn 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
💪 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.
🏋️ 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.
🐟 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.
🌟 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.
Mindmap
Keywords
💡Supplementation
💡Protein Powder
💡Whey Protein
💡Creatine
💡Anabolic Threshold
💡Omega-3 Fatty Acids
💡Creatine Monohydrate
💡Creatine Hydrochloride
💡Caloric Intake
💡Anti-catabolic
💡Quality of Supplements
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
you click subscribe turn notifications
so you don't miss a video when we put
one out all right guys see you soon
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