ONLY 3 Supplements Needed to Build Muscle

Countless supplements promise to get you bigger stronger muscles, but in reality, you're just flushing money down the toilet in the form of expensive pee. So here are the only 3 supplements that you need for faster muscle growth.

Number one is creatine because it's been proven to improve power, strength, and athletic performance. It'll also make your muscles appear larger because creatine draws water into your muscle cells. Not only does this give you a fuller look, but it actually promotes muscle growth by placing pressure against muscle cell membranes which gets perceived as a threat, triggering anabolic signaling and boosting protein turnover rate.

Second is a good pre-workout supplement or simply coffee. This will give you energy to squeeze out extra reps and lift heavier which creates progressive overload the most potent muscle building stimulus. Just use pre-workouts sparingly on heavy lifting days or else you'll build a tolerance and reduce the positive effects.

Third is vitamin D, which you only need to take to boost testosterone if you're in a cold environment and don't get enough sunlight. Lastly, protein powder is of course fine, but it's unnecessary if you're already getting enough protein from food.

[xX_dash_Xx]

- weights (lift heavier over time)
- sleep
- food (with lots of protein)

[naise]

-Train to failure
-8 hours of sleep
-Compound V

[alisky]

I am a natural bodybuilder, after proper nutrition and sleep for me personally:

1. a good testosterone booster
2. a good whey powder isolate
3. mixed of Creatin & Glutamin

[DrSiddiqui]

I'm fat but I know that Magnesium is very underrated for muscle growth

[dotexe]

In order to promote muscle growth you have to understand the entire process from start to finish. Muscle creation, or hypertrophy, starts with resistance exercises causing microscopic muscle damage. This triggers inflammation and activates satellite cells, specialized stem cells. These cells fuse with existing muscle fibers, leading to new myofibrils and muscle growth. Protein is essential for this process, providing amino acids for protein synthesis. Potassium, trace minerals, fat soluble, and B-vitamins are also essential and act as the cofactors that activate the enzymes that promote muscle growth. Carbohydrates main function in promoting muscle growth is only to fuel post-workouts and replenish glycogen, while healthy fats and micronutrients support overall muscle health. I would not recommend carbohydrates pre-workout or during your meals and would use them strictly for post-workout recovery.


It is also important to note that to much protein can actually decrees muscle growth because your body can only absorb so much protein during the day. I would recommend 30% of your total calories to come from protein any more than this will just cause more damage on the liver and pancreas and could lead to your body using protein as its main fuel source. I would also like to point out that we don't need as many carbohydrates to promote muscle growth than what is advertised. Our body is able to produce and consume glucose from fat's in the form of gluconeogenesis. Don't get this confused with glyconeogenesis which is the break down of protein that get converted into glucose which is what I was just talking about earlier. If you consume higher fat-protein ratios and you have the right amount of nutrients to promote muscle cell growth you shouldn't ever need to worry about muscle loss.

[BalakaiNDN]

Broken-hearted
Works better than them all haha

[richardpiva]

Should also include omega 3 fatty acids from fish.

[ronalrowlett]

Testosterone injection 250mg /week
Creatine
HMB
Lots of protein
Train to failure
8-9 hours sleep
Practice semen retention

[faisal-eohc]

protein powder is not a supplement it’s like any other food just a dry milk

[drummerd]

Creatine
Protein (ideally in food, but the occasional shake is fine)
Sleep

[njfuentesrespecter]

Theanine and tyrosine with caffeine for ultimate focus

[filiphudak]

Nice video, lots of facts and important information. One small issue: coffee is not a good pre workout for most of the people.

[madflinchstone]

Protein powder not necessary but it is cleaner protein especially Whey protein isolate. Doing all this w high protein diet does shred fat, I've lost 40lbs doing this alone.

[luketimewalker]

COFFEE??? Oh my! I sometimes trake some before/during training, accidentally, I had NO IDEA!!! Amazing!!!

[Eagle-Striker]

My Sup routine that works 100%:

Pre-Workout: Caffein (espresso shot)
Post-Workout : Whey Protein (40g) & Creatine (3g)

[Osilagunjoshua]

What is the best supplement for sprinters (athlete)

[raheem]

Also take B vits, and minerals , with Vit D

[biniyamworku]

I have ?Creatine can take how have high blood pressure????

[rakeshgujrathi]

What is the best creatine you can recommend

[majinboo]

whey protein isolate, creatine and casein protein. i use all 3. 160cm, train for a week seriously and get pumped af and muscles easily, lol. (bodyweight training at home, with little to no equipment), if i hit the gym, muscles gain probably will be even more insane.