How To Gain MUSCLE MASS?! The Best Supplements [You've Never Heard Of] By Andrew Huberman

How To Gain MUSCLE MASS? The Best Supplements [You've Never Heard Of] By Andrew Huberman

🔔 Subscribe now with all notifications on for more videos about Andrew Huberman!

Let's talk about some of the things that seem to work across the board to improve strength and improve #hypertrophy and improve nerve to #muscle communication and performance.

The first thing that's absolutely key for nerve to muscle communication and physical performance of any kind might not sound that exciting to you. But it is very exciting and that's salt, nerves, nerve cells, neurons communicate with each other and communicate with muscle by electricity. But that electricity is generated by particular ions moving into and out of the neuron and the rushing in of a particular ion: sodium, salt is what allows nerve cells to fire. If you don't have enough salt in your system, your neurons and your brain and your nerve to muscle communication will be terrible. If you have sufficient salt, it will be excellent. How much salt will depend on how much water you're drinking, how much caffeine you're drinking and how much food you're ingesting. So and whether or not you're taking any diuretics, how hot it is, etcetera, how much you're sweating. So you want to make sure that you have enough salt, potassium and magnesium in your system if you want to perform well, I realize that salt isn't a very glamorous performance tool, but it is vital. It is absolutely vital. And the endurance athletes and the people that train in high heat can speak to the fact that when your electrolytes are low your brain doesn't function, your body doesn't function nearly as well.

📺 Watch the entire video for more information!
_________________________________________________________________

About Huberman HUB
🎥 Science-Based tips for self improvement
🎨 Produced by Huberman HUB
🔔 Subscribe now for more inspirational and educational videos with Andrew Huberman!

We hope to motivate people around the globe with Andrew Huberman's knowledge.

Huberman HUB edits pieces of Dr. Andrew Huberman's original podcasts and shows so the viewers get access to all the highlights from the original videos. Making it easier to watch and understand by the end consumer.
_________________________________________________________________

🏥 Medical Disclaimer
The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. It is for informational purposes only. Huberman HUB assumes no liability for the application of the information discussed.

Always consult a board-certified M.D. before using new tools or practices of any kind.

Share this video with friends and family if you like the content with this amazing man Dr. Andrew Huberman provides us with.
_____________________________________________________

💼 Business Inquiries and Contact

⚠️ Disclaimers
1. The videos have no negative impact on the original works.
2. The videos we make are used for educational purposes.
3. The videos are transformative in nature.
4. We use only the audio component and tiny pieces of video footage, only if it's necessary.

©️ Copyright Disclaimer
Under section 107 of the Copyright Act 1976, allowance is made for “fair use” for purposes such as criticism, comment, news reporting, teaching, scholarship, education, and research. Fair use is a use permitted by copyright statutes that might otherwise be infringing.

❓ Copyright Questions

[someguy]

1. salt
2. creatine
3. beta alanine
4. arginine/citrulline
5. leucine

[sohail]

Here's a summary of the key points from the video:

1. **Nerve to Muscle Communication and Salt**:
- Neurons communicate with each other and with muscles using electricity generated by ions, particularly sodium (salt).
- Adequate salt intake is crucial for optimal nerve to muscle communication.
- The amount of salt needed depends on factors like water and caffeine intake, food consumption, diuretics, temperature, and sweating.
- Along with salt, potassium and magnesium are also essential for optimal performance.

2. **Creatine**:
- Creatine has been shown in numerous studies to improve muscle performance.
- Recommended dosage: For someone around 180 pounds, 5 grams a day is sufficient.
- Creatine acts as a fuel source for high-intensity activities and also for neurons in the brain.
- Benefits of creatine include increased power output, improved hydration, increased lean mass, and reduced fatigue.

3. **Beta Alanine**:
- Supports exercises of slightly longer duration, blending anaerobic and aerobic movements.
- Effective for activities in the 60 to 240-second range.
- Standard dose: Between 2 and 5 grams.
- Benefits include improved muscular endurance, reduced fatigue, and potential reductions in body fat.

4. **Electrolytes**:
- Essential for optimal performance.
- Important for both mental and physical tasks.

5. **Beet Juice, Arginine, and Citrulline**:
- These can improve performance for longer bouts of exercise due to their vasodilation effects.
- Note: Arginine and citrulline can increase the likelihood of herpes cold sore outbreaks.

6. **Nutrition and Muscle Performance**:
- For muscle growth, a caloric surplus of about 10 to 15% is recommended.
- Ingesting 700 to 3000 milligrams of the essential amino acid leucine with each meal supports muscle synthesis.
- Protein density: Animal proteins tend to have a higher density of essential amino acids compared to plant-based sources.
- Eating frequency: Eating 2 to 4 times a day with sufficient amino acids is recommended for muscle repair, growth, and strength improvements.

[sergiootero]

Salt (NaCl)
Creatine
Beta-alanine
Palm cooling
Citrulline

[HubermanHUB]

Hi everyone, we’ve noticed that we missed a wrong word in our double check! From 7:19 to 8:37 a single word gets blurred 4 times, the word that’s blurred should be “Citrulline’! Thanks to everyone who pointed this out to us and we will triple check our future videos! We hope everyone enjoys the video! We wish everyone a Happy Christmas Holiday!

[bassline]

Salt is also great for a nice pump . I make a lil natural pre work out drink before the gym it consists of warm water, apple cider vinegar, lime and salt . Also a great way to get the digestive system started👌

[JonathanWick-ey]

Absolutely! Salt isn't just about adding flavor to food; it plays a vital role in our nervous system's communication and helps maintain peak physical performance. Our bodies rely on sodium ions to transmit nerve impulses, allowing muscles to contract and ensuring proper function of the heart and other organs. It's essential to strike the right balance in salt intake for overall health and well-being!

[toriigatedigital]

-beta alenine
-salt/electrolytes
-creatine - can increase for some hair loss
-iso letting
-plenty of water to increase hypertrophy

[hamud]

For the people saying creatine doesn’t accelerate hair loss for them, congrats you are simply not predisposed to make pattern baldness triggered by DHT levels. But that’s it, that’s the reason. Doesn’t mean it doesn’t cause it for others.

[Nic-xrog]

I already started balding at 16 so creatina was never a fear for me 😈 bow down full-haired mortals!

[paulcornect]

Creatine in itself raises the DHT levels by a few points. But for people who's DHT levels are just below the threadhold of losing hair, this few points
will be enough to start hairloss. Would explain why fewer people experience hairloss with creatine. I noticed my hair would grow back after stopping creatine.
But why chance it.

[spody]

L citrulline works way better for me than L arginine. Arginine makes me more tired and doesn't give me the pump that citrulline does

[gorski]

Looking forward to the meal frequency video. I am 52 years old, 145 lbs, 5'10", keto diet, fasting 16-18 hours/day, 80g+ protein/day and going to the gym and sauna every day. I have been doing this for about a year, my muscles seem to be growing rapidly and overall am very happy with my routine, but when I hear about Peter Attia eating four meals a day with 40g protein each, I wonder if I should increase my protein.

[Dodgerzden]

The thing that made me a believer in creatine happened when I was not regularly working out. I had strained a bicep muscle picking up something heavy at work and it just would not go away. Then, six months later when I decided to start working out again I started taking creatine and the strain went away within a day or two. So I think it also helps with recovering from injury. It would make sense because the muscles are able to absorb more water.

[AndreasNilsson]

As a bodybuilder, I almost snort salt at this point. NEVER AVOID SALT!!!

[ConnoisseurOfExistence]

It's good to hear, that I do everything right.

[Nome_utente_generico]

It's similar to my supplement regime. But I have maca instead of beta alanine.
Plus I find benefit (as a placebo I don't know) adding 10 minuts per week of uv lamp (I work indoor and I live near Italian Alps, so not so much sun during winter time): it relaxes and decompress me.
Thank you for your advices

[levelwithz]

*I ordered L-Luecine powder from Amazon. 500g bottle, 100 servings 5g per serving. About $21. I feel like it has worked pretty well. I mix 1 scoop with each whey protein scoop.*

[LuisRodriguez-xnru]

Yeah I've been telling everyone for years not to avoid salt

[kinghunter]

Creatine is so expensive compared to what it was a few years ago

[rtubiras]

Dear the editor, very nice choices of music! I wanted to point out that since Huberman’s vids are very informative and dense information. It would be nice to reduce the volume of background music to be able to hear him clearer. Thank you so much and have a happy Christmas holiday!