3 Supplements That EVERYONE Needs
3 Supplements That EVERYONE Needs
When it comes to muscle building supplements, there are plenty of options, but only a few supplements that actually work. In this video, I’ll be showing you the three most indisuptable bodybuilding supplements that not only are proven to work but are the safest as well. Throw in the fact that each of these are rather cost effective and you have the makings of a solid boost to your workouts and nutrition – to help augment the gains that you’re already seeing through smart supplementation.
00:00 3 Supplements Introduction
02:10 Whey Protein Forms
03:20 How Much Protein Per Day
04:30 How Much Protein at a Time
07:00 Creatine: To Load or Not Load
08:40 Forms of Creatine
09:40 Proper Dosing
10:55 Omega-3 Benefits
12:50 Dangers of Omega-3’s?
13:55 Recommended Daily Dose
14:45 Omega-3’s Mercury Risk
We start with protein or protein powder. A good protein supplement is and should be a staple of any serious training athlete or fitness enthusiast. It is extremely important to maintain a proper daily protein intake if you want to build muscle, and getting it all through our solid food on a day in day out basis is often times not practical or cost effective. This is where protein powders become incredibly useful.
When it comes to the choices of protein, whey and casein are the two most popular (with egg white and soy following them). Casein protein can be the more allergenic of the two. In terms of whey protein, there are three main categories based on the purity and degree that they have been processed to remove milk sugars and fats. There is concentrate, isolate and hydrolysate.
The amount of protein that you should aim to have each day is roughly 1 to 1.2 grams per pound of bodyweight. While there are studies that show that ingesting as little as .7 grams of protein per day is enough to prevent muscle loss, that should not be your goal. To build muscle, shoot for the upper end of the limit, especially if you are close to calorie maintenance or below to maximize lean muscle mass.
The amount of protein per serving matters as well, probably much more than the timing of when you take it. Shooting for a total grams of protein above 29g is wise as it is at this threshold that the leucine mediated mTor pathway for muscle protein synthesis kicks in.
The next most reliable supplement for building muscle that also has an incredibly high safety profile is creatine.
Creatine is available in many different molecular forms, but in terms of their efficacy on your training, are unaffected by the type.
Those that experience gut discomfort from taking creatine monohydrate (roughly 10-15% of all users) will likely find that switching to creatine HCL will remove those issues entirely. The daily dose of monohydrate is most effective at 5 grams per day, with no specific timeframe in which to take it. The does for HCL however is only 2-3 grams due to an increased efficiency in processing it.
The loading phase of creatine is not necessary. This means that taking up to 20 grams per day for 4-5 days is not a requirement. Once your body reaches its natural capacity for storing creatine, any additional will provide no additional benefit. This top level can be achieved by supplementing with 5 grams per day for about 10-14 days.
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Finally, we need to talk about omega-3 fatty acids. These are one of the most overlooked supplements that you can put in your body. Not only are they known to be heart protective and helpful for improving blood lipid profiles but they are being shown to be at the very least, anti-catabolic and potentially anabolic – particularly as you age and the body becomes less efficient at controlling inflammation and building muscle.
The focus here should be not on the overall milligram size of the fish oil pill but rather on the combined total of EPA and DHA that you are getting with each dose. Look for a 3 to 2 ratio of EPA to DHA and make sure to choose a fish oil supplement that is purified and free of rancid oils. This is much more likely to be the case in the triglyceride formulations of omega-3’s rather than the ethyl ester forms.
Take omega-3’s daily for best results and monitor your ability to recover from your hard workouts as it is likely to improve greatly.
In all three cases, finding high quality supplements that are safe is key.
I proudly put my name on my own protein powder protein supplement, creatine monohydrate and omega-3 fish oil and they are all available at athleanx.com accessible through the link above.
If you are looking to put science and safety back in supplementation, then head to athleanx.com. If you want more videos on supplements to build muscle and other things like preworkouts and beta alanine, make sure to subscribe our channel here on youtube using the link above and remember to turn on your notifications so you never miss a video when its published.
AthleanX with Laal Singh Chaddha
I didn’t realize there were different forms of creatine. I’ve tried 2 brands of pre-workout with creatine and I felt like both gave me issues with my kidneys. Either kidney pain, or kidney stones. I thought it was a coincidence the first time I had stones, but tried creatine again later and had kidney pains again. Looking back now, both were monohydrate. Curious if the hydrochloride would work better.
Awesome this was great while it last
I knew a fat poker pro who got food poisoning from sushi dot get cheap omega 3
Would you take Fish oil, COD liver oil or Kill oil for your Omega3?
I am trying to cut weight. I’m at 1k/day deficit. What are your thoughts on protien shaw and amino acids?
3:47 He said it back then 😅
Don’t like the piss away analogy. One could say the same about water.
loved this. excellent info
Sorry, a bit off topic and may have been said many times before – related to Eminem?
I would add the 4th supplement: Collagen
FORGET CREATINE.
NOT WORTH IT FOR THE MINUSCLE GAINS.
YOU ONLY NEED TWO: WHEY AND OMEGA-3.
Ok , I get a lot confused, every one says you need so much protein to gain muscle. Is this going on my overall weight ( this is a big number ) or lean weight
For me: creatine, omega 3s, and vitamin D. Been taking omegas and D daily for 15 years. I also take Vit C and Magnesium glycenate.
Creatine,Electrolytes,plant based protein powder, apple cider vinegar, Mct oil, omega 3s, greens blend, and multivitamin
The storytelling was absolutely brilliant!
Food is enough if
You eat
Everything you need to eat. And eat as organic as possible. And avoid gmos
really helpful, I have never taken any supplements but have never had the consistency with my training that I have currently, so I was thinking about starting to take creatine. Thanks a lot!!!
Fish oil .creatine and collagen are my choice of top three I take as a 65 years of age masters natural fish oil I find brings down swelling in my body. Creatine gives me quick protein that’s easily digested for energy and strength.
As someone that works in the supplement business I just want say that the quality of omega supplements has gone up a lot over the years and unless your paying a suspiciously low price (or your fish oil is expired) I wouldn’t even bother thinking about it. Also look for something like tocopherol (vitamin e) on the label, this acts as a preservative.
Sucks. I hate creatine. Gave it a try 3 times over the past decade. I have never been able to handle creatine. It destroys my sleep.
Collagen.
actually useful.
Eat carnivore and you will get everything you need. How do you guys not know this by now.
Omega three so expensive you can’t get cheap
Would you ever do a collab with @thomasdelauer ?
Jesse looking as big as s now lol 😂🎉 boy came along way
i mix creatine powder with weigh powder with beet powder and nito-oxide powder with coffee and drink shakes with all the powders and blueberries
After taking creatine for 3 months,my kidney levels dropped,and my creatinine went up
Based on the co hosts gut issues, he needs to do some gut work!! Parasite cleanse
Back in 94-98. My high school football coaches had us taking creatine before every practice. Not one time did they ask our parents if it was ok… The good ole days.
I’m 63 and was diagnosed with Alzheimer’s disease but I’ve been taking Omega 3-6-9 caps for years, relatively recently included mid chain triglycerides, multi vitamins, and extra D. I also have started working out and have included Protein powder and, most recently included creatine. Resistance training and general aerobic exercise has been recommended for people living with Alzheimer’s and recently more studies have suggested that creatine may also have beneficial effects in maintaining cognition levels. Nothing is guaranteed and, realistically, we’re all going to get old and die from one cause or another. I’m just doing what I can to try to maintain what I’ve got and live to the fullest until I’m gone.
Thanks for breaking down the science and practical applications of each supplement.
Bee pollen and trimethylglycin, have been a game changer for me.
1. zinc 2. magnesium 3. omega 3/ always protein
Magnesium and Protein Powder
1 gram per lb of body weight is 154 grams/day. My whey powder has 17g Of protein per scoop. This means I need 9 scoops per day. Even if using powder that is 34 grams protein per scoop, that would be 4.5 scoops/day. This seems insane? Are you sure I won’t damage my kidneys with that much protein?
It’s nice to find out the the only three I have been taking are the ones recommended here.
Every once in a while I get it right.
As a vegan athlete who only recently starting taking all of these supplements (vegan protein powder, creatine and omega-3s) the difference in recovery and performance is night and day. I had always heard the myth of ‘supplements are not worth it and you just piss them out’ and unfortunately believed it for too long. High quality, science-backed supplementation increases quality of life: better energy levels, better workouts, faster recovery. Thanks for the video!
Dairy Sensitivities can’t do Whey. !
I’m taking vit d3, creatine and omega 3’s 👍❤️
I’m just getting back into lifting (almost 64) and that world has changed! Thank you Jeff. I religiously watch every video. At my age, Hypertrophy is a Godsend.
TMG!
I remember that magazines. I am 57 years old now but have been taking creatine for years off and on. I remember the first time around my 20’s taking creatine. I went from 2 and 1/2 plates on incline bench to 3 in 2 weeks. My bench went to a 4 plate bench squatting 5 plates. Creatine works. Never touched the pharmaceutical stuff.
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I would throw in vitamin D just for the sake of it😂
POuNds? Like money?
What about >AA supplement to build protein ?
Great video guys
I remember EAS Phosphagen! Haha. I also remember their protein and mass gainer shakes that came in pouches in a giant box. Man, those tasted amazing but I bet they were terrible for you. I wasn’t paying attention to ingredients back then!