The Muscle-Building Supplements That ACTUALLY Work
The Muscle-Building Supplements That ACTUALLY Work
What’s the fastest way to gain muscle? Exercise is the most potent stimulus for muscle-building, but these 3 supplements can significantly enhance the effects. Add these 3 muscle-building supplements to your regimen to build muscle fast!
0:00 Introduction: The best supplements for muscle growth
0:28 Amino acids for muscle growth
0:53 Barriers to muscle growth
1:20 Overtraining
2:20 Creatine for muscle growth
3:26 The best foods for muscle-building
4:29 Genetic barriers to muscle-building
Today, we’re going to talk about the best supplements to build muscle fast! Don’t bother taking single amino acids for muscle growth! Double-blinded studies have shown this isn’t an effective way to build muscle or increase muscle growth. Amino acids can also turn into sugar, which can increase your blood sugar.
Avoid tribulus and fenugreek if you are building muscle. These compounds can increase testosterone, but not enough to build muscle.
As we age, testosterone decreases and cortisol increases. This combination can hinder muscle building. Overtraining can also significantly increase cortisol and shut down testosterone. Cholesterol is vital for essential hormones like testosterone, so avoid low-cholesterol and low-fat diets if you want to build muscle.
Insulin resistance can hinder muscle growth. Insulin resistance is often caused by frequent eating and high-carbohydrate diets.
Sleep is vital for muscle building because most muscle growth occurs while sleeping! Magnesium glycinate can help you sleep and also helps make energy to feed your muscles.
Try these top 3 muscle-building supplements to boost muscle growth and increase muscle size.
1. Creatine monohydrate
Creatine is found naturally in red meat. It increases ATP, performance, energy during workouts, and hydration, and directly increases muscle stimulus.
2. Whey protein
Whey protein powder provides leucine, which stimulates muscle growth. It also contains the other amino acids vital for muscle building.
3. Zinc
Zinc helps increase testosterone, and even a mild zinc deficiency can decrease testosterone production. Testosterone is vital for building muscle size and strength.
If you want to build muscle, consume grass-fed red meat. It contains creatine, amino acids, zinc, vitamin B12, and carnosine. It also contains healthy fat and cholesterol to help boost testosterone. Eggs and fish also support muscle-building.
Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#health #keto #ketodiet #weightloss #ketolifestyle #intermittentfasting #lowcarb
Thanks for watching! I hope this explains how to build muscle fast! I’ll see you in the next video.
You are my go to for health and truth about health. I love how you get to the point and explain it all.
In other video he said protein powder is not good…..
Doctor, in your video titled “Does Low Carb and Low Insulin Cause Low Muscle Mass?” you recommended amino acids but in this video you recommend not to take AA. Which is correct?
I started taking creatine mono. 3 grams. I am an older lady, and I tend to leak a little. Anyway, I kept peeing all over myself. No control at all. The only new thing I was doing was creatine. I have no kidney problems. So when I stopped the creatine, the peeing problem disappeared. What happened?
I was feeling out of shape, low on energy, and stuck in a rut and then I found the book called Underground Body Codex by accident and decided to try one of the training and nutrition methods in it. Six days later, I was already feeling stronger, sleeping better, and noticing real changes in the mirror. Now the progress just keeps coming. You should really check out that book.
Dr Berg thank you for your advice. Covid zapped the strength in my legs and arms. Before this I was fine. I was caregiver to my dad. We all got C19 but no jabs. I loathe pharma and so called MDs that dont obey the Hippocratic Oath and legally push drugs that dont works and venomous jabs. I need real help to rebuild my strength and muscles. I can barely write or scramble and egg. Do you think you could suggest something. I take supplements.
I can’t sleep 😭😭😭
thank you – in another video Dr Berg said to avoid whey protein powder as it is toxic to the liver? please confirm,thanks
Is it true that creatine and protein powders are really hard on the liver and gut to process?
Creatine
You are always suggesting zinc, but never letting us know which type of zinc you prefer?
This guy is a gift from god
Are plant based proteins okay instead of whey proteins?
But what is best when your fasting not bulking up?
Thanks for helping
In a short you say whey protein is toxic !!!
I thought whey was bad too after respectfully dr.berg said that in one of his videos…
Plz educate us..
Thx
So it confused me that he says testosterone helps with muscle growth but avoid fenugreek and tribulus because they help the testosterone but not much. If is not hurting the testosterone why does it need to be avoided?
Thoughts on a good protein bar ?
Dr Berg, I thought you said whey protein is not good for you?
wait a minute you use to say whey protein was no good.. which is it good or bad?
Dr. Berg, I am so confused, you mentioned in one of your videos that wheit protein was not good because it causes inflammation, but now you recommended it for muscle growth.
I’m confused! I’m pretty sure Dr. berg has said in past videos that WHEY protein isn’t good for u…a matter of fact I just watched one of his videos and that’s exactly he said? Can someone please help me here!? I need to get more protein in my diet and I would love to do it in shake form…. Thank u😊
What increases blood sugar
Thank you for all your videos!
Im confused about whey protein. You have a video (the one where you talk about wanting to gain weight in high school) where you say to avoid whey protein because it is bad for your liver. Why is whey protein now being included as one of the top 3 supplements?
Good information to repeatedly hear. I’m one of those people that tends to over train. At 74, that might not be good.
HI @drberg but I thought the whey protein powder is not healthy for human due is artifitial. Do you recommend one to buy??
I thought whey was bad
How do I know if I’m overtraining? I push myself pretty hard when I go, but I don’t reason for more than an hour and train every other day
Bro why did I just watch a video and you said don’t take whey protein because it’s bad for your liver? I’m going back and forth watching them lol your a true salesman
Nice vid man !
Sooooo…don’t take Crestor for my tested high cholesterol? Got it.
After hearing stuff like that, it makes me wonder what else is going on in this advice video.
Thanks for this, Dr. Berg. Regarding cortisol and overtraining, I don’t know how to measure my cortisol levels increasing, but would ashwagandha be an effective way to offset the increase in cortisol?
Some of us get sick when eating beef. 🙁 I avoid it because without fail I can’t digest it and I get sick.
Dr Berg, great info and what type of zinc? There are different types
Saw a video yesterday about muscle building, and they recommended to eat these 6 fruits. What a laugh.
I recently saw a video where I thought you were anti whey protein. I’m so confused???
ty doc
Isn’t it true that if you supplement with Zinc you have to supplement with copper as well for balance ?
Which form of zinc please will help me to increase test and muscle??
Great video and topic. Thank you Dr Berg.
I thought that whey was not good protein. I have jumped on pea protein. Will have to check when out again.
Re seen on 11.07.2025
I saw an old video of yours where you suggest not taking Whey Protein. Can you please explain if it’s safe or not?
Can we use the all three u mentioned each day
Like red meat
Whey protein
Creatine
Im 18 and new to gym wright is 47kg and height is 170cm
And i have heared protein powder are not safe plz dr eric do respond me thank you very much
Love ur videos
Good Video did 100 Push-ups 100: Squats 100 Mountain Climbers
What is the best creatine supplement? There’s a new one out there gummy’s I don’t know about that. I also had open-heart surgery last year so I need something that will work with that. Something super low in carbs.
Whey protein spikes insulin. In your recent video you were highly praising L Leucine taking alone. You claimed that there is not enough L Leucine in whey protein. I am confused!!
Whey protein is inflammatory according to another of your videos I just watched. I’m confused.
How come you changed your mind on whey?