When it comes to muscle building supplements, there are plenty of options, but only a few supplements that actually work. In this video, I’ll be showing you the three most indisuptable bodybuilding supplements that not only are proven to work but are the safest as well. Throw in the fact that each of these are rather cost effective and you have the makings of a solid boost to your workouts and nutrition – to help augment the gains that you’re already seeing through smart supplementation.
00:00 3 Supplements Introduction
02:10 Whey Protein Forms
03:20 How Much Protein Per Day
04:30 How Much Protein at a Time
07:00 Creatine: To Load or Not Load
08:40 Forms of Creatine
09:40 Proper Dosing
10:55 Omega-3 Benefits
12:50 Dangers of Omega-3’s?
13:55 Recommended Daily Dose
14:45 Omega-3’s Mercury Risk
We start with protein or protein powder. A good protein supplement is and should be a staple of any serious training athlete or fitness enthusiast. It is extremely important to maintain a proper daily protein intake if you want to build muscle, and getting it all through our solid food on a day in day out basis is often times not practical or cost effective. This is where protein powders become incredibly useful.
When it comes to the choices of protein, whey and casein are the two most popular (with egg white and soy following them). Casein protein can be the more allergenic of the two. In terms of whey protein, there are three main categories based on the purity and degree that they have been processed to remove milk sugars and fats. There is concentrate, isolate and hydrolysate.
The amount of protein that you should aim to have each day is roughly 1 to 1.2 grams per pound of bodyweight. While there are studies that show that ingesting as little as .7 grams of protein per day is enough to prevent muscle loss, that should not be your goal. To build muscle, shoot for the upper end of the limit, especially if you are close to calorie maintenance or below to maximize lean muscle mass.
The amount of protein per serving matters as well, probably much more than the timing of when you take it. Shooting for a total grams of protein above 29g is wise as it is at this threshold that the leucine mediated mTor pathway for muscle protein synthesis kicks in.
The next most reliable supplement for building muscle that also has an incredibly high safety profile is creatine.
Creatine is available in many different molecular forms, but in terms of their efficacy on your training, are unaffected by the type.
Those that experience gut discomfort from taking creatine monohydrate (roughly 10-15% of all users) will likely find that switching to creatine HCL will remove those issues entirely. The daily dose of monohydrate is most effective at 5 grams per day, with no specific timeframe in which to take it. The does for HCL however is only 2-3 grams due to an increased efficiency in processing it.
The loading phase of creatine is not necessary. This means that taking up to 20 grams per day for 4-5 days is not a requirement. Once your body reaches its natural capacity for storing creatine, any additional will provide no additional benefit. This top level can be achieved by supplementing with 5 grams per day for about 10-14 days.
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Finally, we need to talk about omega-3 fatty acids. These are one of the most overlooked supplements that you can put in your body. Not only are they known to be heart protective and helpful for improving blood lipid profiles but they are being shown to be at the very least, anti-catabolic and potentially anabolic – particularly as you age and the body becomes less efficient at controlling inflammation and building muscle.
The focus here should be not on the overall milligram size of the fish oil pill but rather on the combined total of EPA and DHA that you are getting with each dose. Look for a 3 to 2 ratio of EPA to DHA and make sure to choose a fish oil supplement that is purified and free of rancid oils. This is much more likely to be the case in the triglyceride formulations of omega-3’s rather than the ethyl ester forms.
Take omega-3’s daily for best results and monitor your ability to recover from your hard workouts as it is likely to improve greatly.
In all three cases, finding high quality supplements that are safe is key.
I proudly put my name on my own protein powder protein supplement, creatine monohydrate and omega-3 fish oil and they are all available at athleanx.com accessible through the link above.
If you are looking to put science and safety back in supplementation, then head to athleanx.com. If you want more videos on supplements to build muscle and other things like preworkouts and beta alanine, make sure to subscribe our channel here on youtube using the link above and remember to turn on your notifications so you never miss a video when its published.
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