The ONLY Supplements You Need to Build Muscle Faster

Which supplements do you really need for muscle growth? Find out exactly what supplements you should be taking to build muscle and burn fat. Although supplements won't do the work for you they can give you an edge and speed up your progress with building muscle and burning fat.

Many supplements promise to get you bigger, stronger muscles while burning away all your stubborn body fat with minimal effort, just by taking some pills and some powders. In reality, the truth is, most supplements are actually not necessary and in fact are a waste of your money. However, there are a few key supplements that actually do drastically improve your results that you should consider taking after your workouts if you want to see faster progress. So today I'm going to go over the only supplements you really need that are proven and backed by science. 

And I want to start first one a supplement that many of you are not currently taking Magnesium citrate. Research shows that only about 15-50% of Americans take in enough magnesium. For athletes and people that are consistently physically active the situation is even worse. So in those cases, you're even more likely to be deficient in this mineral. (7) That’s because magnesium gets lost through sweat and urine. And athletes also need more magnesium because it's important for muscle repair. So they naturally have higher magnesium requirements than the average sedentary person. We can look back at a study published in the Journal of Magnesium Research that found that “strenuous exercise was able to increase urinary and sweat losses high enough that it could increase magnesium requirements by anywhere from 10 to 20 percent.” (8) Luckily one of the best times to consume magnesium citrate is post-workout. Not only will it help replenish lost magnesium, but it'll also support muscle recovery, and it'll suppress the sympathetic nervous system which is what you want after a workout because that sympathetic nervous system and all the cortisol it releases doesn't help with recovery, on the contrary, it creates stress. Magnesium oxide is actually the most popular supplement form of this micronutrient, but I don't recommend it because almost none of the magnesium oxide will get absorbed. That's obviously not only a waste, but it can end up irritating your stomach. So instead you want to go with magnesium citrate. It has a much higher absorption rate and doesn't cause side effects with digestion. You'll want to take somewhere between 200 and 400 milligrams of magnesium citrate after your workout and you can mix it right into your post-workout shake. If you can't find magnesium citrate you can also go for magnesium chloride, lactate, gluconate, or aspartate instead.

Up next is L-carnitine. Research shows that carnitine supplementation reduces exercise-induced muscle damage and soreness while improving muscle repair.(9) A number of studies also point to the positive impact that L-carnitine has on the recovery process after completing a workout. (10) One of these studies found that L-carnitine can relieve muscle injuries and can reduce the markers of cellular damage, free radical formation, and even decrease muscle soreness.”(11) One of the ways that it's able to do this is by enhancing blood flow and oxygen supply to muscle tissue. Based on the current evidence, 2,000 milligrams or 2 grams of l-carnitine l-tartrate post-workout will do the trick.
Moving we of course have to mention creatine. Creatine is well-known for increasing strength and muscle growth. But what most people don't realize is that creatine also reduces exercise-induced muscle damage and soreness. So it actually assists with recovery and it's when you are recovering that your muscles grow. (4)

That’s why it’s a good idea to take creatine after your workout. You want to take it specifically after your workout because research shows us that taking creatine post-workout is more effective than taking it before your workout. (5) This was proven in a meta-analysis where researchers compared creatine supplementation taken either directly before exercise or directly after. (6) Typically all you need is five grams of creatine per day preferably directly after a workout. After about 3 to 4 weeks you can probably drop that number down to only three grams per day to keep your muscle creatine stores full. Some people do choose to take 20 grams per day for the first week to fill their maximum muscle creatine stores faster, but you can get the same results just by taking 5 grams per day since your muscles will become saturated with creatine anyway over time, it'll just take 3 to 4 weeks instead of 1 week, but you'll also avoid potential stomach discomfort by taking less per day. Even though there are many forms of creatine on the market, creatine monohydrate is the most well-researched and, based on the scientific evidence..

[GravityTransformation]

References

1. Research indicates that the high concentration of anthocyanins in tart cherry extract reduces oxidative stress and inflammation and thereby improves workout recovery.

2. “attenuate muscle soreness, strength decrement during recovery, and markers of muscle catabolism in resistance trained individuals.”

3. Studies do show that consuming high amounts of antioxidants post-workout can blunt muscle growth.

4. Creatine is well-known for its effects on strength, power, and muscle growth. But what’s also interesting is that creatine can reduce exercise-induced muscle damage and soreness, thereby aiding recovery.

5. Research indicates taking creatine post-workout is more effective than doing so pre-workout.

6. “creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.”

7. While research indicates that only about 15-50% of Americans consume enough magnesium, athletes are even more likely to be deficient in this mineral.

8. “strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20%.”

9. Research indicates that carnitine supplementation reduces exercise-induced muscle damage and soreness while improving muscle repair.

10. “Studies point to the positive impact of dietary supplementation with l-carnitine on the recovery process after exercise.”

11. “It is demonstrated that l-carnitine alleviates muscle injury and reduces markers of cellular damage and free radical formation accompanied by attenuation of muscle soreness.”

12. For example, one study found that taking 300 mg of a high-concentration ashwagandha extract for 60 days slashed cortisol levels by up to 27.9% while greatly reducing anxiety and mental stress in the test subjects.

13. Another study found that taking five grams of ashwagandha root powder reduced cortisol by 14% in regular men and by 32% reductions in males who suffered from stress-related infertility.

14. Another study found that ashwagandha supplementation improved exercise-induced muscle damage and recovery in untrained people as measured by plasma creatine kinase levels.

15. A 2018 study published in the Journal of Strength and Conditioning Research found evidence that consuming protein shortly after a workout improves muscle growth and strength development in trained individuals even when they were already consuming enough protein daily.

16. While casein is decent at reducing protein breakdown, whey isn't effective in that regard.

17 Casein is superior for gaining strength and muscle compared to whey, as shown by a study published in the Annals of Nutrition and Metabolism.

18. Research shows consuming more omega-3s improves exercise performance, muscle growth, and lean body mass.

19. Omega-3s raise muscle anabolic signaling and protein synthesis after meals, battle chronic inflammation, increase testosterone while lowering cortisol, protect against excessive muscle damage, and enhance nutrient partitioning.

20. Omega-3 intake results in a decrease in fat mass, though those studies don't always reach statistical significance, which is expected given that in some of the research the omega-3 fatty acids were added on top of the regular diet and thus increased caloric intake.

21. It’s especially beneficial to take fish oil together with a source of fat because research shows that doing so increases the bioavailability of omega-3 fatty acids and enhances their effectiveness

[snacKs]

0:36 Magnesium Citrate
2:18 L-Carnitine
2:59 Creatine
4:28 Ashwagandha
5:53 Casein
8:36 Tart Cherry Powder
10:47 Fish Oil

[Chris-vtnl]

How about magnesium glycinate will it help or only the types you've suggested work
List of 8 supplements that work
1) Magnesium citrate, chloride, lactate, aspartate
2)l-carnitine L-tarterate
3)creatine monohydrate
4)ashwaganda
5)casein
6)whey protein isolate
7)Tart cherry powder
8)Omega-3 fish oil

[rockymountainskies]

Magnesium Citrate is a powerful laxative and is used in prepping for a colonoscopy. It's particularly strong when consumed with large amounts of water aka the typical fitness enthusiast. So unless you want to risk runny stools you might want to consider a different form of magnesium like magnesium glycinate (calming) or magnesium orotate (heart health).

[HawkNocturnal]

Protein, creatine, omega3, vitamin d, multivitamin ! There u go that’s enough and the most important without a doubt.

[aceshibyoch]

I've been taking Ashwagandha for about a year to combat the side effects of Zoloft. It's effects are relatively quick, like an hour or so, and is absolutely fantastic. Very calming. Highly recommend this.

[teguhrahatprabowo]

The way how you always try to do body building as low cost and as natural as possible with science as back up really really amaze me. In my opinion with those facts and logic, it shouldn't be any reason not to listen to this. Your vids always inspire and motivate me to do my workout. Thanks Coach!!

[matthewsantoyo]

These videos are so informative, I thank you sincerely.. I am doing deep research on how to get my body to the next level & the way that everything is broken down is absolutely beautiful. Every time I pop on one of your videos I instantly open up a blank word document and start typing away. Most of all I just want to share my thanks and appreciation to all of your hard work & dedication to sharing this amazing content! have a blessed day!

[jameskrobar]

I’m a mid 40 year old man and my vitamin regimen for men’s health is D3, Zinc, B12, Biotin, C, Magnesium, Omega 3 fish oil,
Saw Palmetto (with nettle & pumpkin extract), Ashwagandha, L-Citrulline, and I’m about to start taking creatine.

[litoteh]

I just drank a bottle of Magnesium Citrate and now I am having the best abdominal workout sitting on the toilet. I love how it also helps me loose weight at the same time! In all seriousness, my GT coach is helping me gain the body I have want for years in a methodical training and diet regimen. I also learn what works for me, what is getting the best gains, and helping me to live and eat a healthy life moving forward. Best investment second to Tesla stocks.

[Geerladenlad]

Magnesium citrate
L Carnatine
Creatine (Monohydrate)
Ashwagandha
Casein
Tart Cherry powder ? Not around workout time
Fish oil

[wilbertblanco]

Magnesium citrate:

This product is used to clean stool from the intestines before surgery or certain bowel procedures (such as colonoscopy, radiography), usually with other products. It may also be used for relief of constipation. However, milder products (such as stool softeners, bulk-forming laxatives) should be used whenever possible for constipation.Magnesium citrate is a saline laxative that is thought to work by increasing fluid in the small intestine. It usually results in a bowel movement within 30 minutes to 3 hours. Read and follow all directions on the product package. If your doctor has directed you to use this product before surgery or a bowel procedure, your doctor should tell you how long before the surgery/procedure you should take this product. If you have any questions, ask your doctor or pharmacist. To improve taste, this product may be chilled in the refrigerator before use. Do not freeze.

Dosage is based on your medical condition, age, and response to treatment. Drink a full glass of water (8 ounces or 240 milliliters) after taking this product unless otherwise directed by your doctor. Doing so will help prevent serious side effects (such as dehydration).

If this product is used too often, it may cause loss of normal bowel function and an inability to have a bowel movement without using the product (laxative dependence). If you notice symptoms of overuse, such as diarrhea, abdominal pain, decreased weight, or weakness, contact your doctor promptly.

Avoid taking tetracycline/quinolone antibiotics (such as doxycycline, tetracycline, ciprofloxacin) within 2 hours before or after this product. Doing so may decrease the effect of the antibiotic.

[LappyLP]

Another fitness youtuber said l carnitine is unnecessary and his statement based on new studies as well...

A clever advise to everyone just take creatin and protein powder and eat right, I think 90% who are watching this video aren't doing competitions. Spend your money on food and don't waste it with supplements

[_ericelliott]

I eat cocoa powder (no sugar) in my protein smoothies daily, along with avocado, almonds, and banana - all high in magnesium.

[davidmccollough]

magnesium glycinate absorbs more efficiently...& I also would add zinc to this list aswell ...it helps with aerobic capacity increasing oxygen to the muscles & helps with protein synthesis aswell as boosting testosterone...also the casein protein is harsh on the stomach if it barley dissolves in your shaker then it'll barely dissolve in your body.

[elliotmapp-best]

Really enjoy your clear and informative method. You've inspired me

[Fitmin]

Magnesium citrate (after workout)
L-carntine
Creatinine (post workout)
Ashwagandha(after workout)
Casein
Tart cherry 🍒 powder
Fish oil(post work out)
BOOM 💥 good luck 🍀👍 change your life 😘

[howsdave]

I agree with most of this video. I take daily doses of creatine, whey protein, vitamin D, fish oil. I eat bell peppers for Vitamin C. I do like L-Carnitine but it's too pricey and I know it's not really necessary. If you want Casein protein, drink a glass of cow milk. Milk is 20% Whey and 80% Casein; plus you get calcium and vitamin D. Or eat cottage cheese.

[variable]

I've loved your channel for a long time! Will you do videos for athletes that are over 50 please? I'm a master martial artist, outdoor athlete, and retired special operations. My body's been through the wringer but I've manged to stay healthy and active. But my doctor has given me his opinions and there's not too much legitimate info for his over 45. Most instructors on YouTube are doing hormones, Steroids, and crap to look young. I don't want to do that. Thank you for your help and great content!

[peterstankiewicz]

Maca, Ashwaganda, Creatine B complex, fresh beet juice is all I take sometimes I'll take some ginseng complex too Korean Russian and American each work a little different but taking a combo of all 3 really is effective ( you feel it )