Full Transcript
[00:00] The three best supplements to build
[00:02] muscle as fast as possible. Of course
[00:05] everyone knows that exercise is the most
[00:08] potent stimulus of building muscle. The
[00:10] more mechanical stress on the muscles
[00:12] the faster the muscle responds by
[00:14] getting bigger. What I want to get into
[00:16] is what supplements can you take at the
[00:18] same time to enhance that effect. And
[00:20] some other things that are really
[00:22] important to talk about, too, because
[00:23] they can slow you down, if not prevent
[00:26] you from growing your muscles. One of
[00:28] them does stimulate muscle growth, but
[00:31] when you're just taking three amino
[00:32] acids, it's just a very incomplete
[00:34] product because you need more than just
[00:36] three amino acids to actually build
[00:38] muscle. And in fact, on some of the
[00:39] double blended studies that were done on
[00:41] amino acids, the results are not good.
[00:44] It really doesn't do anything for your
[00:45] muscle. So, that's going to be a waste
[00:47] of time. Not to mention, it'll turn into
[00:50] sugar. It'll actually increase your
[00:51] blood sugar many times as well. The
[00:53] other thing I'm going to recommend to
[00:54] avoid if you're trying to build muscle
[00:56] is something called tribulus and
[00:58] fenugreek. Both of those do tend to
[01:01] increase testosterone a little bit, but
[01:03] not enough to really see any change in
[01:05] your muscles. And as we age
[01:08] testosterone goes down. Testosterone is
[01:10] essential to building muscle. And also
[01:12] our cortisol goes up as we age. And so
[01:15] the combination of low testosterone and
[01:17] increased cortisol is not good for your
[01:19] muscles. One of the biggest things
[01:20] that'll do that is overtraining. When
[01:22] you overtrain, you greatly spike
[01:24] cortisol and you shut down your
[01:25] testosterone. That's directly going to
[01:27] affect your muscles. And testosterone
[01:30] actually comes from cholesterol. I don't
[01:32] recommend you go on a lowfat diet or a
[01:34] low cholesterol diet, let alone take
[01:36] this medication called statins because
[01:38] statins block cholesterol, which will
[01:41] tank your testosterone and prevent you
[01:44] from developing your muscles. Another
[01:46] big barrier in developing muscles is
[01:48] having insulin resistance. And that
[01:50] comes from usually consuming way too
[01:52] much carbohydrates as well as eating
[01:54] frequently with all the different
[01:55] snacks. And a lack of sleep is a huge
[01:58] factor in developing your muscle. Since
[02:01] most of the muscle growth occurs when
[02:03] you're sleeping, if you're not sleeping
[02:05] that could be a big barrier. One of the
[02:07] best things to help you sleep is
[02:08] magnesium glycinate. Magnesium is
[02:11] essential in making energy that actually
[02:13] feeds the muscle. So magnesium is a
[02:15] really important nutrient, but that's
[02:17] not part of the three supplements I'm
[02:19] going to recommend. It's just a side
[02:20] note. The first supplement I'm going to
[02:22] recommend is something called creatin
[02:24] monohydrate. Creatin is normally in red
[02:27] meat. Creatin increases ATP. It
[02:30] increases performance. It increases your
[02:32] energy while you're working out. More
[02:34] hydration as well as increasing muscle
[02:37] stimulus directly, increasing the mass
[02:39] or the size of the muscle. That's number
[02:40] one supplement. Number two, whey
[02:43] protein. Because whey protein powder per
[02:46] scoop gives you enough leucine to
[02:50] stimulate muscle growth. And when you
[02:52] have whey protein, you'll get enough
[02:54] leucine as well as all of the amino
[02:57] acids that you need to develop muscle.
[03:00] If you're going to take whey protein
[03:01] powder, I would just take it once a day.
[03:03] And number three supplement is zinc
[03:06] because zinc increases testosterone.
[03:09] Even if you're mildly deficient in zinc
[03:12] you will have less production of
[03:14] testosterone. Testosterone is very very
[03:16] important in developing muscle uh size
[03:19] and strength. And like I said before, as
[03:22] we get older, when our testosterone goes
[03:24] down, we just cannot develop muscle like
[03:26] we used to. Now, let me shift gears to
[03:28] the food that you should eat. Now, if
[03:30] we're trying to build muscle, we want to
[03:32] eat muscle, okay? And the best muscle to
[03:35] eat is grass-fed red meat. Why? Because
[03:38] grass-fed red meat has high levels of
[03:42] creatin. It also has all of the amino
[03:44] acids including leucine and it also has
[03:48] zinc and B12 and carnosine which is
[03:51] another thing that can help you. And if
[03:53] that red meat also has fat in it that
[03:55] can give you the cholesterol, the
[03:56] building block to help build
[03:58] testosterone because you need the
[03:59] cholesterol. Now you can also do eggs.
[04:01] Eggs are great, too, and fish, salmon
[04:03] but out of all of the proteins and foods
[04:06] you can eat to build muscle, uh, red
[04:08] meat is going to be at the top of the
[04:10] list. And now you know why. There's a
[04:12] couple last interesting points I want to
[04:14] mention. Uh, we talked about
[04:15] overtraining, right? That's the worst
[04:17] killer for trying to develop muscle
[04:18] because you're not going to develop
[04:20] muscle. Uh, you're going to spike
[04:21] cortisol and you're going to reduce
[04:23] testosterone. It's going to affect your
[04:25] cognitive function and it's going to
[04:26] increase your appetite. It's going to
[04:28] cause you to eat the wrong foods.
[04:29] There's also a protein called myostatin
[04:33] that inhibits your muscle growth. You
[04:36] have this protein that kind of keeps you
[04:38] from growing muscles too big. And it
[04:40] just so happens that when you do heavy
[04:42] training, resistant exercise training
[04:45] you inhibit that protein. And creatine
[04:48] also decreases that protein as well. And
[04:50] vitamin D also can decrease that
[04:53] protein. So you want to get a lot of sun
[04:56] on top of what I just told you. So, I
[04:58] hope this data will help you. Thanks for
[05:00] watching and I will see you in the next
[05:02] video.