[0:00] The three best supplements to build
[0:02] muscle as fast as possible. Of course
[0:05] everyone knows that exercise is the most
[0:08] potent stimulus of building muscle. The
[0:10] more mechanical stress on the muscles
[0:12] the faster the muscle responds by
[0:14] getting bigger. What I want to get into
[0:16] is what supplements can you take at the
[0:18] same time to enhance that effect. And
[0:20] some other things that are really
[0:22] important to talk about, too, because
[0:23] they can slow you down, if not prevent
[0:26] you from growing your muscles. One of
[0:28] them does stimulate muscle growth, but
[0:31] when you're just taking three amino
[0:32] acids, it's just a very incomplete
[0:34] product because you need more than just
[0:36] three amino acids to actually build
[0:38] muscle. And in fact, on some of the
[0:39] double blended studies that were done on
[0:41] amino acids, the results are not good.
[0:44] It really doesn't do anything for your
[0:45] muscle. So, that's going to be a waste
[0:47] of time. Not to mention, it'll turn into
[0:50] sugar. It'll actually increase your
[0:51] blood sugar many times as well. The
[0:53] other thing I'm going to recommend to
[0:54] avoid if you're trying to build muscle
[0:56] is something called tribulus and
[0:58] fenugreek. Both of those do tend to
[1:01] increase testosterone a little bit, but
[1:03] not enough to really see any change in
[1:05] your muscles. And as we age
[1:08] testosterone goes down. Testosterone is
[1:10] essential to building muscle. And also
[1:12] our cortisol goes up as we age. And so
[1:15] the combination of low testosterone and
[1:17] increased cortisol is not good for your
[1:19] muscles. One of the biggest things
[1:20] that'll do that is overtraining. When
[1:22] you overtrain, you greatly spike
[1:24] cortisol and you shut down your
[1:25] testosterone. That's directly going to
[1:27] affect your muscles. And testosterone
[1:30] actually comes from cholesterol. I don't
[1:32] recommend you go on a lowfat diet or a
[1:34] low cholesterol diet, let alone take
[1:36] this medication called statins because
[1:38] statins block cholesterol, which will
[1:41] tank your testosterone and prevent you
[1:44] from developing your muscles. Another
[1:46] big barrier in developing muscles is
[1:48] having insulin resistance. And that
[1:50] comes from usually consuming way too
[1:52] much carbohydrates as well as eating
[1:54] frequently with all the different
[1:55] snacks. And a lack of sleep is a huge
[1:58] factor in developing your muscle. Since
[2:01] most of the muscle growth occurs when
[2:03] you're sleeping, if you're not sleeping
[2:05] that could be a big barrier. One of the
[2:07] best things to help you sleep is
[2:08] magnesium glycinate. Magnesium is
[2:11] essential in making energy that actually
[2:13] feeds the muscle. So magnesium is a
[2:15] really important nutrient, but that's
[2:17] not part of the three supplements I'm
[2:19] going to recommend. It's just a side
[2:20] note. The first supplement I'm going to
[2:22] recommend is something called creatin
[2:24] monohydrate. Creatin is normally in red
[2:27] meat. Creatin increases ATP. It
[2:30] increases performance. It increases your
[2:32] energy while you're working out. More
[2:34] hydration as well as increasing muscle
[2:37] stimulus directly, increasing the mass
[2:39] or the size of the muscle. That's number
[2:40] one supplement. Number two, whey
[2:43] protein. Because whey protein powder per
[2:46] scoop gives you enough leucine to
[2:50] stimulate muscle growth. And when you
[2:52] have whey protein, you'll get enough
[2:54] leucine as well as all of the amino
[2:57] acids that you need to develop muscle.
[3:00] If you're going to take whey protein
[3:01] powder, I would just take it once a day.
[3:03] And number three supplement is zinc
[3:06] because zinc increases testosterone.
[3:09] Even if you're mildly deficient in zinc
[3:12] you will have less production of
[3:14] testosterone. Testosterone is very very
[3:16] important in developing muscle uh size
[3:19] and strength. And like I said before, as
[3:22] we get older, when our testosterone goes
[3:24] down, we just cannot develop muscle like
[3:26] we used to. Now, let me shift gears to
[3:28] the food that you should eat. Now, if
[3:30] we're trying to build muscle, we want to
[3:32] eat muscle, okay? And the best muscle to
[3:35] eat is grass-fed red meat. Why? Because
[3:38] grass-fed red meat has high levels of
[3:42] creatin. It also has all of the amino
[3:44] acids including leucine and it also has
[3:48] zinc and B12 and carnosine which is
[3:51] another thing that can help you. And if
[3:53] that red meat also has fat in it that
[3:55] can give you the cholesterol, the
[3:56] building block to help build
[3:58] testosterone because you need the
[3:59] cholesterol. Now you can also do eggs.
[4:01] Eggs are great, too, and fish, salmon
[4:03] but out of all of the proteins and foods
[4:06] you can eat to build muscle, uh, red
[4:08] meat is going to be at the top of the
[4:10] list. And now you know why. There's a
[4:12] couple last interesting points I want to
[4:14] mention. Uh, we talked about
[4:15] overtraining, right? That's the worst
[4:17] killer for trying to develop muscle
[4:18] because you're not going to develop
[4:20] muscle. Uh, you're going to spike
[4:21] cortisol and you're going to reduce
[4:23] testosterone. It's going to affect your
[4:25] cognitive function and it's going to
[4:26] increase your appetite. It's going to
[4:28] cause you to eat the wrong foods.
[4:29] There's also a protein called myostatin
[4:33] that inhibits your muscle growth. You
[4:36] have this protein that kind of keeps you
[4:38] from growing muscles too big. And it
[4:40] just so happens that when you do heavy
[4:42] training, resistant exercise training
[4:45] you inhibit that protein. And creatine
[4:48] also decreases that protein as well. And
[4:50] vitamin D also can decrease that
[4:53] protein. So you want to get a lot of sun
[4:56] on top of what I just told you. So, I
[4:58] hope this data will help you. Thanks for
[5:00] watching and I will see you in the next
[5:02] video.