References 1. Research indicates that the high concentration of anthocyanins in tart cherry extract reduces oxidative stress and inflammation and thereby improves workout recovery. jissn.biomedcentral.com/articles/10.1186/s12970-016-0133-z pubmed.ncbi.nlm.nih.gov/30173287/ pubmed.ncbi.nlm.nih.gov/27989253/ pubmed.ncbi.nlm.nih.gov/19883392/ 2. “attenuate muscle soreness, strength decrement during recovery, and markers of muscle catabolism in resistance trained individuals.” pubmed.ncbi.nlm.nih.gov/26578852/ 3. Studies do show that consuming high amounts of antioxidants post-workout can blunt muscle growth. pubmed.ncbi.nlm.nih.gov/26638792/ cdnsciencepub.com/doi/abs/10.1139/apnm-2017-0866#.W302Qrgo9PZ digitalcommons.wku.edu/ijes/vol12/iss2/8/?fbclid=IwAR0TgrBQ081swXbxsSaJjPMvaYYGYrfspmV2xPcZWA4LMnLr7w3uHe5jH3s 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. pubmed.ncbi.nlm.nih.gov/19956970/ 5. Research indicates taking creatine post-workout is more effective than doing so pre-workout. www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/ pubmed.ncbi.nlm.nih.gov/18347671/ www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review 6. “creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.” www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review 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. europepmc.org/article/MED/3515057 8. “strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20%.” pubmed.ncbi.nlm.nih.gov/17172008/ 9. Research indicates that carnitine supplementation reduces exercise-induced muscle damage and soreness while improving muscle repair. pubmed.ncbi.nlm.nih.gov/20045157/ pubmed.ncbi.nlm.nih.gov/12930169/ 10. “Studies point to the positive impact of dietary supplementation with l-carnitine on the recovery process after exercise.” www.ncbi.nlm.nih.gov/pmc/articles/PMC5872767/ 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. pubmed.ncbi.nlm.nih.gov/23439798/ 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. pubmed.ncbi.nlm.nih.gov/19789214/ 14. Another study found that ashwagandha supplementation improved exercise-induced muscle damage and recovery in untrained people as measured by plasma creatine kinase levels. pubmed.ncbi.nlm.nih.gov/26609282/ 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. pubmed.ncbi.nlm.nih.gov/28399016/ 16. While casein is decent at reducing protein breakdown, whey isn't effective in that regard. www.pnas.org/content/94/26/14930 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. www.karger.com/Article/Abstract/12817 18. Research shows consuming more omega-3s improves exercise performance, muscle growth, and lean body mass. link.springer.com/article/10.1007/s11332-016-0322-9 pubmed.ncbi.nlm.nih.gov/30052800/ pubmed.ncbi.nlm.nih.gov/26679702/ 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. pubmed.ncbi.nlm.nih.gov/21501117/ pubmed.ncbi.nlm.nih.gov/26338453/ pubmed.ncbi.nlm.nih.gov/15787620/ www.ncbi.nlm.nih.gov/pmc/articles/PMC3635209/ pubmed.ncbi.nlm.nih.gov/26957941/ jissn.biomedcentral.com/articles/10.1186/1550-2783-7-31 pubmed.ncbi.nlm.nih.gov/12909818/ 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. pubmed.ncbi.nlm.nih.gov/15481762/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/ pubmed.ncbi.nlm.nih.gov/17502874/ pubmed.ncbi.nlm.nih.gov/17490962/ link.springer.com/article/10.1007/s11332-016-0322-9 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 pubmed.ncbi.nlm.nih.gov/30550388/
I think i'am late but i have hope you see it I want you to make a video about fasting especially this month is ramadan which like an event for Muslim which they're dont eat or drink to specific time
Hi Max , would you recommend bovine colostrum powder as a pre or post workout supplement?. I've read online the total concentration of protein in bovine colostrum is 150 g/L, with concentrations of 124 g/L whey protein and 26 g/L casein.
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
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).
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.
@@BlackMamba-lt8oe I'm talking about magnesium sources, which you need to support workout recovery. My protein smoothie also contains both whey and a mix of plant proteins that definitely do "absorb". The keys: find a blend of plant proteins that collectively form a complete protein source, and commit to a strength training workout lifestyle over the period of years. It takes time to build muscle mass no matter where you get your protein.
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.
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
Or skip the protein powder and eat more eggs, quark, cheese, beans.. to get the protein amount needed from real food. Real food will always be better IMHO and keep the hunger away at the same time.
@@discgolfamateur2175 protein powder is considered as one of the best protein sources, you can google it for yourself there are plenty of studies about it.
@@LappyLP I'd say protein powder is a supplement, not a replacement for real food. I can understand that hardcore bodybuilders need powders as a supplement (ie hard to eat as much food as needed to fill in the needed calories/proteins) but most "normal" people don't need it. Whey protein powder is btw basically a side product from making cheese. So why not chew on some additional cheese instead and you simultaneously get a bunch of vitamins as a bonus. I can however see some benefit of doing EAA or BCAA but that is a different story.
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!
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!!
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 RUclips are doing hormones, Steroids, and crap to look young. I don't want to do that. Thank you for your help and great content!
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.
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 )
I take Chelated Magnesium and I've read it has great absorption, but I noticed you didn't mention that form of Mg. I imagine it was just left out because there are so many forms.
@@idcalderonchavez9455 I tried both the C4 the powder and the drink and honestly I feel like I could get itchy but definitely a good pump not sure if you guys ever had bang energy drink but the first time I got one of those from the gym it was good
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.
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.
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.
Of all the sports supplements, I like Creatine the most because it gives excellent results, helps increase endurance and with the help of Creatine I progress in strength training, sports supplements are important but they will not do the work for you, you have to work hard that to have a good result!
@@princepacifico1512 actually ashwagandha is a useless supplement if u r 50+ or 60+ then it can help u a bit if u r a teen or men dosent need it and it would be useless for u
I looked in google about the benefits of magnesuim citrate and didn't say anything about what you said. It says it's a laxative and says it's makes you sleepy. I was ready to try this supplement because I sweat a lot during exercise, but now I doubt it.
Thank you for all that useful information I am 61 years old and I have started training with resistant bands as I don’t get time to go to the gym and I have subscribed because I think you’re gonna be full of Useful information thanks very much for taking time out to share your knowledge and all the best Andy from the UK
There's only 3 supplements you NEED in my opinion. These have the most consistent results when it comes to studies and a lot of other supplements only help you if you aren't getting enough from your diet. This isn't including protein powder because that's obvious. 1. Creatine (Proven to increase muscle size, recovery, and reduce soreness) 2. Boron (A mineral shown to consistently increase free testosterone which helps with gains) 3. Citrulline (increases vascularity, blood flow and oxygen to muscles, and lowers blood pressure) Citrulline is also very good and I recommend finding a preworkout with atleast 5,000mg of Citrulline Malate or 3,000mg L-Citrulline. I will say be careful with Citrulline as too much can make you light headed from your blood pressure going too low.
I used best protein powder in Germany but I felt heart sinking while sleeping. I am 47 and sensitive, young may not feel side effects but they will suffer at later stage. Please don’t depend on supplements and quick gains. Go with the flow and wait for natural gains. Quick gains of any kind ultimately may kill you.
Protein supplement effect for me is that a coffee with it makes me feel fuller, so I eat less. Being in shape, and losing wt are my two goals. Working out I can get serious calf cramps during the night sleeping. Taking BCAAs coincided with that stopping, or just long enough got in shape but with one month layoff and back at gym, cramps were mild with BCAAs, so doubled the dose and then they were just gone, or got into the rhythm again, but the correlation is consistent. Extremely overtired all day is called vitamin D deficiency. I had that once after some surgery and sitting around the house a lot. Doctor tech identified that, and bam, gone with startup big dosing of vitamin D.
For me I found supplements had little affects and just wasted money for years on them, so I stopped taking them and dramatically increased my food intake, I saw gains come much much quicker
@@Jamie16611 maybe if your a professional and need extra calories, but remember all these supplements advertise heavily claiming this and that but they do pay these bodybuilders a lot to represent them, when I stopped taking these supplements I remember feeling guilty and thinking I need them but that's because all these advertisements make you think that, but as soon as I saw the gains from just eating more food all that feeling went away and replaced by anger because I spent all that money and believed them
Only (ONE)....to build muscle,....would be Creatine. ....it will give you more energy ,so you can build muscle and it will pull water into the muscle, making it bigger.
Tart cherry and heavy anti oxidants are important if you are high stress or a smoker that builds up oxidizing agents. You want to have a equilibrium in everything don’t overdo it, just keep your free radicals in balance
(don't know your personal email so I'm sending this here): So, a 'little' about myself: I'm currently 52 yrs old, 5'10", 240 lbs (at last weigh-in; gained 5 lbs in span of month; last month worked out about 5x) during my physical of a week ago, BP: 160/100 (way too high), cholesterol: 224; my main problem: have worked out off/on - INCONSISTENTLY for the better part of the past 20-25 yrs...meaning I'll work out or use a workout regimen; recently working out at home using youtube regimens of (Zeus Fitness, Funk Roberts, etc.) as well as CDs: T-25, YRG Yoga but after doing them for about 2-3 months and don't see ANY results: I may lose about 5lbs hear n there but nothing substantial, plus gain some muscle - but muscle covering fat; I'll eventually get discouraged n end up taking a day off which quickly becomes a month -- like CURRENTLY!!!! Besides being overweight n out-of-shape carrying a BMI of (approx.) in the 35-38% range & carry (approx. 25% - 30% of body fat (waist: 42", neck: 17.5-18"); my ultimate goals would be to get my weight down to the 195 lb range, body fat: 15% - 18% (max), and WAISTLINE down to 36" -- while encompassing a lean, cut/defined look!!! I suffer from 'skinny fat' disease: long-ass arms w some slight definition, decent thighs but (of course) a gut: esp. lower n side abs (obliques)!! I've had a long history of: low mood/'depressed state', LOW T, ED n BLOATING n now that I"m 52.5 yrs old (will be 53 in Oct) it's appearing things get that much tougher as I get older especially when you haven't won the 'genetic lottery' such as myself!!!!!! Practically everyday, whether I workout or not, supplements (off of Amazon) I take are: - Naturelo Multivitamins (for men over 40; although I need the over 50 yrs old ones) (4-6/per day) - Garden of Life Probiotics (1)/per day - Naturewise Vitamin D3 (1)/per day - MegaFood Adrenal Strength (2)/per; (1) for 1st & 2nd meals - Ultimate Omega 3 Fish Oil (2)/per; (1) for 1st & 2nd meals - Organic Beet Root (2-4) per day: 1st & 2nd meals - Wellness Formula capsules (4-6)/per day - Turmeric Curcumin (3)/per day - Goli Apple Cider Vinegar Gummies (4-6)/per day - Testo Booster Fat Burner (2)/per day Daily Nutrition: - Drink (close to 1/2 gal - gal of Ten Alkaline Water) - 3 meals/per day: 1st (9:30-10am): Michele's Granola (switching to 3 Wishes Grain Free Cereal w Owyn Plant Protein 2nd (1-1:30pm): Amy's Organic Vegetable Pot Pie Fruit: Organic Apple 3rd: (4:30pm): Owyn Plant Protein shake 4th: (7:30pm): Daily Harvest Smoothie (mainly after a workout) (Of course I have my 'cheat' day/days: Fri/Sat where I may eat: Chipolte, Chick-Fil-A, or order some Asian Takeout) for example. My anomaly / enigma about myself: I've NEVER smoked, hardly ever drink, may eat fried foods no more than handful of times - if that many/per month, don't have much stress in my life -- only n admittedly unless self-imposed, but sleep on avg. about 6hrs/per night (mainly while at a graveyard shift security officer job I do Mon-Fri): but know I need to get closer to 8hrs/per night of deep sleep per night in my bed!! Well, that's pretty much been my lifestyle esp. the past 2-3 yrs of more of probably why my metabolism / testosterone levels n overall health n wellness has been stagnated as well as weight been in the 230s n waistline been over 40" (currently 42") -- especially for at least the past 10 yrs!!!!!!!! I need a significant lifestyle change: which, by the way, should start next month when I relocate from Northern VA to Tampa, FL area!!!!!!!!!!!!!!!!!!!!! Please send me TANGIBLE, HEALTHY, n LIFESTYLE changes I could follow but I ULTIMATELY know it start w me n WHAT'S IN MY MIND (another side note: I talk to an online therapist from time to time as well!!) Thanks for your time n HOPE to hear back from you!
You need to eat in a deficit. Aim for 0.8-1g of protein per your body weight in pounds. Resistance train like 3 times a week and do 30 minutes of cardio I'd suggest 3 times a week. Drink water.
@@chanv2624 When you say 'eat in a deficit' do u mean 'intermittent' fasting (I eat 1-2 meals/per day: 1st meal is between 11-12pm, 2nd meal is around 5-6pm) - which is pretty much what I've been doing for the past several months n have seen somewhat of a change to my midsection
Man I know on my example that nothing comes over night. Losing fat was so easy for me but getting muscle and strength was such a pain. It's not that I didn't know how to lift I just didn't eat properly and I didn't eat enough. I had to invest in a meal plan. When I got one from Next Level Diet things just started to get better and I realized what mistakes I have been doing.
What about Magnesium glycinate post workout? I’ve read great results to help reduce inflammation and muscle soreness leading to faster recovery as the body relaxes more without impeding on muscle growth
The two staples that have helped me a lot that are oddly not on this list: Beta-Alanine (muscle endurance during workouts)) and Citrulline-Malate (NO muscle pump - superior to Arginine, which makes me sick). Workouts are not the same without both of those. Ashwaghanda = nothing.
I'm well covered, as I use all of these, exept Casein. My recovery protein is actually my first meal of the day. I do take 40-45 grams of Whey-100 before the workout.
Hi there, I love all your videos by the way you really do have the best channel. I have been taking all these supplements together now for just over a week (I haven’t been taking tart cherry) I’m not sure if this was a good idea or not, over the last couple days I have been getting a slight headache I’m not entirely sure if this is because I’m taking these all together or not. If I was to only take a couple would you say ashwagandha and omega 3 fish oil with creatine and a good protein intake is the best combination. I also take a vitamin d3 iu4000 every 3/4 days because I figured I wouldn’t need to take that everyday. I’ve been doing some research online and I’ve heard l-carnitine and creatine shouldn’t be taken together. If someone could give me there knowledge on the combination of supplements that would be much appreciated, thanks :)
All of these supplements are a good idea. I actually take most of them. But.. please can we stop advertising taking 90% of supplements post workout. I see so many people bashing on supplements because they read that they should be taken after a workout and they end up taking 5 pills and drinking a shake containing god knows how many powders. Your body doesn't give a damn when you take your magnesium ,or creatine, or protein for that matter.. It's not magically going to pick the lasts thing that entered ignoring the stores it's already got. The only way you might get any benefit from taking things at that specific time is if you are heavily depleted and the body doesn't have anything stored to use. Make sure that you take things throughout the day at convenient times. It's not that big of a deal to stack them, but you need to know your body, because making it absorb big amounts of supplements can lead to discomfort and you are also very likely to absorb a lot less then you could if you modulate. There are things like caffeine which are taken before a workout, but you do that because you need the temporary boost. Creatine gets stored over time, what studies show on effectiveness might as well show the difference between the way different people's bodies react to the supplement. Protein isn't anything fancy either, take it whenever. TLDR: You don't need to take stuff at specific times. It might be better, it might be worse, our bodies are different, some people get sick from taking many supplements at once, some don't. Excluding energy boosters your body doesn't care when you take your supplements. And also if you're taking any supplements drink more water.
I supplement with Tart Cherry 🍒 concentrate usually before bed as it also helps stimulate melatonin production in addition to muscle recovery and inflammation. Also, omega 3 is not only available by consuming Fish oil, flax/chis/hemo seeds have lots if it as well. That later is for my vegetarian/vegan folks out there
What if you work out multiple times a day? When is the best time to take those supplements? Do you do it after each workout? Or in between? Or at the end of the last workout?
I'm a big fan of natural body building and I try to avoid anything processed as much as possible, eating as much whole food (in proportion) as I can. I do understand that these supplements offer a much easier way to achieve one's goals, but as mentioned in the video, some (if not all) of them may cause discomforts, like stomachal discomforts. Do you think I can just adjust my diet in a way I get enough of all the minerals and nutrients I need to achieve maximum results, or does one actually need to take some of these supplements?
You need to supplement at least vitamins/omegas/minerals. There is no way you are eating enough fruit, fish etc. to cover the optimum amount of vitamins. It's just not humanly possible I think because you'd need like 30 different meals a day in relatively big amount.
@@majitel_restaurace you don't need any supplement at all. and all that stuff is BS. stop misleading and misinformation. you can eat clean and achieve maximum results.
@@onceuponatime365 if you rreally think thaat you can achieve "maximum" than you arre delusional. You cant even get enough vitamins from food without sumplementing them, lol.
I am a gardener as well, so over here in Cape Town South Africa, I use Moringa Powder as a anti inflamatory supplement as well as growing what we call Fat bush that is rich in Omega3 and on top off that I grow a weed called Wild Purslane that happens to grow world wide and is also rich in Omega3, but not as sour as fat bush. Nothing I grow has any pestisides on it.
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 😘
Can you still take these supplements everyday even if you only workout twice a week? I drive a big truck 🚚 so it requires sitting for long time and no time for exercise & I only workout when I get home after 5 or 6 days out. So need help 😫
If you are like me and hate all the chatter and unnecessary fillers in these videos: getting to the point: 1. Magnesium Citrate 2. L-Carnitine (2 grams) post-workout 3. Micronized Creatine (3G) - post workout-reduces muscle damage and helps recovery 4. Ashwagandha extract- appetite suppression 5. Cassine protein- post-workout 6. Tart Cherry Powder- undecided if it has real benefits- pre-workout 7. Omega 3's
Tart cherry powder also contains quercetin, a flavanol that is used to lower uric acid levels in your blood. It becomes especially important during a weight-loss period (especially if doing intermittent fasting and/or keto), sometimes it might cause uric acid levels to spike, leading to gout...
@@BlackMamba-lt8oe it's usually (bad?) diet + inflammation in the body. Check out Dr. Perlmutter on RUclips, he has tons of info about uric acid and how to lower it!
Surprised to not see zinc (specifically bisglycinate) on this list. Like magnesium, most people don't get enough zinc and muscle growth burns through our stores.
@@abhioj4466 and how do you know which one is good? A study took 50 brands and 80% of them had these toxic shit in them. Eating one more chicken filé is way healthier, cheaper and better for muscle growth than any powder
@@philipsvensson9368 its a common (very common) fact that most protein should come from whole foods. However it's hard to get enough of my protein from whole foods alone. A 30 gram protein shake plus some for milk really helps. I still agree with most of your points other than the cheaper part. Chicken is pretty expensive, at least where I live. When I buy a tub of protein powder, it's going to last for awhile. So I look at per "meal". I can't imagine chicken is cheaper than a protein shake but who knows.
When training for more muscle mass should you add more weight each set like A pyramid set or should you just do a warm-up set and then like 3 sets of 8-10 reps with the same high weight?
I’d recommend canned wild salmon over fish oil pills since it also benefits you by providing a huge protein source/meal. Additionally, salmon can’t hold mercury the way tuna can. Tart cherry juice is delicious but expensive, it also really will knock you out if you have more than a few ounces. I recommend the cherry juice before bed for a good nights sleep. But I only drink a few shots worth.
Very well said bro about this topic and about only supplements need for muscles building and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always
References
1. Research indicates that the high concentration of anthocyanins in tart cherry extract reduces oxidative stress and inflammation and thereby improves workout recovery.
jissn.biomedcentral.com/articles/10.1186/s12970-016-0133-z
pubmed.ncbi.nlm.nih.gov/30173287/
pubmed.ncbi.nlm.nih.gov/27989253/
pubmed.ncbi.nlm.nih.gov/19883392/
2. “attenuate muscle soreness, strength decrement during recovery, and markers of muscle catabolism in resistance trained individuals.”
pubmed.ncbi.nlm.nih.gov/26578852/
3. Studies do show that consuming high amounts of antioxidants post-workout can blunt muscle growth.
pubmed.ncbi.nlm.nih.gov/26638792/
cdnsciencepub.com/doi/abs/10.1139/apnm-2017-0866#.W302Qrgo9PZ
digitalcommons.wku.edu/ijes/vol12/iss2/8/?fbclid=IwAR0TgrBQ081swXbxsSaJjPMvaYYGYrfspmV2xPcZWA4LMnLr7w3uHe5jH3s
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.
pubmed.ncbi.nlm.nih.gov/19956970/
5. Research indicates taking creatine post-workout is more effective than doing so pre-workout.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/
pubmed.ncbi.nlm.nih.gov/18347671/
www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review
6. “creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.”
www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review
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.
europepmc.org/article/MED/3515057
8. “strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20%.”
pubmed.ncbi.nlm.nih.gov/17172008/
9. Research indicates that carnitine supplementation reduces exercise-induced muscle damage and soreness while improving muscle repair.
pubmed.ncbi.nlm.nih.gov/20045157/
pubmed.ncbi.nlm.nih.gov/12930169/
10. “Studies point to the positive impact of dietary supplementation with l-carnitine on the recovery process after exercise.”
www.ncbi.nlm.nih.gov/pmc/articles/PMC5872767/
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.
pubmed.ncbi.nlm.nih.gov/23439798/
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.
pubmed.ncbi.nlm.nih.gov/19789214/
14. Another study found that ashwagandha supplementation improved exercise-induced muscle damage and recovery in untrained people as measured by plasma creatine kinase levels.
pubmed.ncbi.nlm.nih.gov/26609282/
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.
pubmed.ncbi.nlm.nih.gov/28399016/
16. While casein is decent at reducing protein breakdown, whey isn't effective in that regard.
www.pnas.org/content/94/26/14930
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.
www.karger.com/Article/Abstract/12817
18. Research shows consuming more omega-3s improves exercise performance, muscle growth, and lean body mass.
link.springer.com/article/10.1007/s11332-016-0322-9
pubmed.ncbi.nlm.nih.gov/30052800/
pubmed.ncbi.nlm.nih.gov/26679702/
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.
pubmed.ncbi.nlm.nih.gov/21501117/
pubmed.ncbi.nlm.nih.gov/26338453/
pubmed.ncbi.nlm.nih.gov/15787620/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3635209/
pubmed.ncbi.nlm.nih.gov/26957941/
jissn.biomedcentral.com/articles/10.1186/1550-2783-7-31
pubmed.ncbi.nlm.nih.gov/12909818/
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.
pubmed.ncbi.nlm.nih.gov/15481762/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/
pubmed.ncbi.nlm.nih.gov/17502874/
pubmed.ncbi.nlm.nih.gov/17490962/
link.springer.com/article/10.1007/s11332-016-0322-9
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
pubmed.ncbi.nlm.nih.gov/30550388/
I think i'am late but i have hope you see it
I want you to make a video about fasting especially this month is ramadan which like an event for Muslim which they're dont eat or drink to specific time
I've heard that your body will retain water when you take creatine.
Is that right?
Do you also suffer from this and if so, what do you do about it?
Hi Max , would you recommend bovine colostrum powder as a pre or post workout supplement?. I've read online the total concentration of protein in bovine colostrum is 150 g/L, with concentrations of 124 g/L whey protein and 26 g/L casein.
👌🏼
Hey man! Can you give us your 2 cents on spirulina?
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
Thank you
I Fucken love you!!! Thanks!!!
thxs man
Thank you for the breakdown . 🙂
Is it okay to take créatine and aswaghanda together?
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
Magnesium Glycinate helps with sleep.
You got it pretty spot on
Thank you for saving me 13 minutes of watching.
Thomas Delauer advocates magnesium malate post workout
If you're getting enough from your diet, you dont need to supplement with it
Protein, creatine, omega3, vitamin d, multivitamin ! There u go that’s enough and the most important without a doubt.
Getting protein and creatine from animals way better
@@giraykharizzma7737 yeah no shit… This was about supplements though!
U don’t need vitamin d if u get a lot of sun
@@giraykharizzma7737 yeah but way more expensive. You need to eat about 3 steaks and 2 chickens a day just to even the odds lol.
Which of these did not increase weight??
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).
Magnesium glycinate is amazing for me. 0ne capsule per day and I'm regular.
No joke magnesium citrate will flush everything out of your body including your soul... straight out your b hole.
Yes, I don't understand he didn't warn of this side effect. Magnesium Citrate migrates water to the lower bowel and liquefies your stool.
I agree, citrate is the worst
Dude is going to have people shitting there pants 😆 🤣 😂 😹 😆
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.
🤣🤣🤣😭😭
🤣
😂
🤣🤣🤣
Wtf 😂😂😂😂
I eat cocoa powder (no sugar) in my protein smoothies daily, along with avocado, almonds, and banana - all high in magnesium.
plant proteins dont absorb
@@BlackMamba-lt8oe I'm talking about magnesium sources, which you need to support workout recovery. My protein smoothie also contains both whey and a mix of plant proteins that definitely do "absorb". The keys: find a blend of plant proteins that collectively form a complete protein source, and commit to a strength training workout lifestyle over the period of years. It takes time to build muscle mass no matter where you get your protein.
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.
how are you taking adhwagandha ? powder or tablets ? i've just started in powder before bed
I take 2 gr powder 4 night a week Wednesday to Saturday as a cycle. I love it same with Maca but I take it in the mornings 1 gr
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
Or skip the protein powder and eat more eggs, quark, cheese, beans.. to get the protein amount needed from real food. Real food will always be better IMHO and keep the hunger away at the same time.
@@discgolfamateur2175 protein powder is considered as one of the best protein sources, you can google it for yourself there are plenty of studies about it.
@@LappyLP I'd say protein powder is a supplement, not a replacement for real food. I can understand that hardcore bodybuilders need powders as a supplement (ie hard to eat as much food as needed to fill in the needed calories/proteins) but most "normal" people don't need it. Whey protein powder is btw basically a side product from making cheese. So why not chew on some additional cheese instead and you simultaneously get a bunch of vitamins as a bonus. I can however see some benefit of doing EAA or BCAA but that is a different story.
@@LappyLP
You need a reality check.
Real foods better then any supplement.
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!
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!!
Really enjoy your clear and informative method. You've inspired me
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 RUclips are doing hormones, Steroids, and crap to look young. I don't want to do that. Thank you for your help and great content!
Magnesium citrate
L Carnatine
Creatine (Monohydrate)
Ashwagandha
Casein
Tart Cherry powder ? Not around workout time
Fish oil
I take a scoop of whey after workout and multivitamin rather than separate vitamin and mineral. rest I take from food protein
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.
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 )
FYI ashwagandha is Indian..
@@raghulrags I know my roots brother and Maca is from Peru 😃🙏🕊️
I take Chelated Magnesium and I've read it has great absorption, but I noticed you didn't mention that form of Mg. I imagine it was just left out because there are so many forms.
The only supplement I take is creatine and whey protein
me too! hehe
@@idcalderonchavez9455 I tried both the C4 the powder and the drink and honestly I feel like I could get itchy but definitely a good pump not sure if you guys ever had bang energy drink but the first time I got one of those from the gym it was good
@@CristianGomez-x1g I do c4 before workouts. That itching means it's working, but it stops when you start working out. It's just a better pre workout
@@ADHD_Wils gotcha
Dissed this and go with turkesterone 😅
You forgot testosterone, D-bol, nandrolone, trenbolone, etc. Lol just kidding! Great video!
Treeennnnn
😂😂😂😂
😂😂😂👏👏👏👏
Took the EXACT words out of my mouth. Was literally going to write the same thing as a joke!
Ya true its the bases
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.
That's what I thought, too.
@hjf4a2 No need to be patronizing. A simple, no, that's incorrect, would've been sufficient.
@hjf4a2 do more research.
Your videos on the subject are the best ive seen on RUclips!
Magnesium citrate? How about ZMA instead?
Appreciate your support! I am going through a body transformation, and your research would provide to be a significant benefit to that journey.
bro how it goes?
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.
Great video, super clear and well presented
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.
Of all the sports supplements, I like Creatine the most because it gives excellent results, helps increase endurance and with the help of Creatine I progress in strength training, sports supplements are important but they will not do the work for you, you have to work hard that to have a good result!
It's gone up in price so much tho.
@@ShayanGivehchian Yes I agree
What's your review on ashawanga root ?
@@princepacifico1512 actually ashwagandha is a useless supplement if u r 50+ or 60+ then it can help u a bit if u r a teen or men dosent need it and it would be useless for u
Which is better the powder or the tablet form?
I looked in google about the benefits of magnesuim citrate and didn't say anything about what you said. It says it's a laxative and says it's makes you sleepy. I was ready to try this supplement because I sweat a lot during exercise, but now I doubt it.
Thank you for all that useful information I am 61 years old and I have started training with resistant bands as I don’t get time to go to the gym and I have subscribed because I think you’re gonna be full of Useful information thanks very much for taking time out to share your knowledge and all the best Andy from the UK
Andy im the same, late 40s and in the UK. No more dad bod!
I just started taking whey at night and casein before bed... and just started taking creatine also... I'm excited about the results
ZMA is an amazing supplement for fitness enthusiasts...zinc magnesium and b6 together🤗
There's only 3 supplements you NEED in my opinion. These have the most consistent results when it comes to studies and a lot of other supplements only help you if you aren't getting enough from your diet. This isn't including protein powder because that's obvious.
1. Creatine (Proven to increase muscle size, recovery, and reduce soreness)
2. Boron (A mineral shown to consistently increase free testosterone which helps with gains)
3. Citrulline (increases vascularity, blood flow and oxygen to muscles, and lowers blood pressure)
Citrulline is also very good and I recommend finding a preworkout with atleast 5,000mg of Citrulline Malate or 3,000mg L-Citrulline. I will say be careful with Citrulline as too much can make you light headed from your blood pressure going too low.
Good looks brah
Never followed a strict diet or wasted money on supplements or protein just ate sensibly and pushed it to the limit still ripped af in 50s!!!
True! Guys in 19 century were in great shape long before supplements etc just hard work! Keep inspiring with the BRUTAL training vids garageman
💯💯
See all supplements at 12:20 :D
I used best protein powder in Germany but I felt heart sinking while sleeping. I am 47 and sensitive, young may not feel side effects but they will suffer at later stage. Please don’t depend on supplements and quick gains. Go with the flow and wait for natural gains. Quick gains of any kind ultimately may kill you.
you wont die
Thank you 💓
Did you take the covid vaccine?
@@SolidGeddoe lol
Protein supplement effect for me is that a coffee with it makes me feel fuller, so I eat less. Being in shape, and losing wt are my two goals. Working out I can get serious calf cramps during the night sleeping. Taking BCAAs coincided with that stopping, or just long enough got in shape but with one month layoff and back at gym, cramps were mild with BCAAs, so doubled the dose and then they were just gone, or got into the rhythm again, but the correlation is consistent. Extremely overtired all day is called vitamin D deficiency. I had that once after some surgery and sitting around the house a lot. Doctor tech identified that, and bam, gone with startup big dosing of vitamin D.
Very good & informative short video on fitness supplements, some of these supplements I never thought of. Thanks
For me I found supplements had little affects and just wasted money for years on them, so I stopped taking them and dramatically increased my food intake, I saw gains come much much quicker
Surely taking supplements and increasing food is the best thing to do them.
@@Jamie16611 maybe if your a professional and need extra calories, but remember all these supplements advertise heavily claiming this and that but they do pay these bodybuilders a lot to represent them, when I stopped taking these supplements I remember feeling guilty and thinking I need them but that's because all these advertisements make you think that, but as soon as I saw the gains from just eating more food all that feeling went away and replaced by anger because I spent all that money and believed them
Protein. End of story. The type isn't as important as the amount. Just eat and drink enough protein. Everything else is secondary.
@@bluedwarf8858 Eat more food gain more wt. My goal is to get fit, stronger, and lose wt. So supplements avoid the calories.
That is a handful of supplements. Are those really needs all to be taken daiky.
Another great video thanks. It would be nice is these supplements were available in a multi pack. A lot of things to take post workout impo.
@hjf4a2 I’m currently taking perfect amino pre workout and creatine post.
Is creatine and whey protein enough?
Only (ONE)....to build muscle,....would be Creatine. ....it will give you more energy ,so you can build muscle and it will pull water into the muscle, making it bigger.
Tart cherry and heavy anti oxidants are important if you are high stress or a smoker that builds up oxidizing agents. You want to have a equilibrium in everything don’t overdo it, just keep your free radicals in balance
(don't know your personal email so I'm sending this here): So, a 'little' about myself:
I'm currently 52 yrs old, 5'10", 240 lbs (at last weigh-in; gained 5 lbs in span of month; last month worked out about 5x) during my physical of a week ago, BP: 160/100 (way too high), cholesterol: 224; my main problem: have worked out off/on - INCONSISTENTLY for the better part of the past 20-25 yrs...meaning I'll work out or use a workout regimen; recently working out at home using youtube regimens of (Zeus Fitness, Funk Roberts, etc.) as well as CDs: T-25, YRG Yoga but after doing them for about 2-3 months and don't see ANY results: I may lose about 5lbs hear n there but nothing substantial, plus gain some muscle - but muscle covering fat; I'll eventually get discouraged n end up taking a day off which quickly becomes a month -- like CURRENTLY!!!!
Besides being overweight n out-of-shape carrying a BMI of (approx.) in the 35-38% range & carry (approx. 25% - 30% of body fat (waist: 42", neck: 17.5-18"); my ultimate goals would be to get my weight down to the 195 lb range, body fat: 15% - 18% (max), and WAISTLINE down to 36" -- while encompassing a lean, cut/defined look!!!
I suffer from 'skinny fat' disease: long-ass arms w some slight definition, decent thighs but (of course) a gut: esp. lower n side abs (obliques)!!
I've had a long history of: low mood/'depressed state', LOW T, ED n BLOATING n now that I"m 52.5 yrs old (will be 53 in Oct) it's appearing things get that much tougher as I get older especially when you haven't won the 'genetic lottery' such as myself!!!!!!
Practically everyday, whether I workout or not, supplements (off of Amazon) I take are:
- Naturelo Multivitamins (for men over 40; although I need the over 50 yrs old ones) (4-6/per day)
- Garden of Life Probiotics (1)/per day
- Naturewise Vitamin D3 (1)/per day
- MegaFood Adrenal Strength (2)/per; (1) for 1st & 2nd meals
- Ultimate Omega 3 Fish Oil (2)/per; (1) for 1st & 2nd meals
- Organic Beet Root (2-4) per day: 1st & 2nd meals
- Wellness Formula capsules (4-6)/per day
- Turmeric Curcumin (3)/per day
- Goli Apple Cider Vinegar Gummies (4-6)/per day
- Testo Booster Fat Burner (2)/per day
Daily Nutrition:
- Drink (close to 1/2 gal - gal of Ten Alkaline Water)
- 3 meals/per day: 1st (9:30-10am): Michele's Granola (switching to 3 Wishes Grain Free Cereal w Owyn Plant Protein
2nd (1-1:30pm): Amy's Organic Vegetable Pot Pie
Fruit: Organic Apple
3rd: (4:30pm): Owyn Plant Protein shake
4th: (7:30pm): Daily Harvest Smoothie (mainly after a workout)
(Of course I have my 'cheat' day/days: Fri/Sat where I may eat: Chipolte, Chick-Fil-A, or order some Asian Takeout) for example.
My anomaly / enigma about myself: I've NEVER smoked, hardly ever drink, may eat fried foods no more than handful of times - if that many/per month, don't have much stress in my life -- only n admittedly unless self-imposed, but sleep on avg. about 6hrs/per night (mainly while at a graveyard shift security officer job I do Mon-Fri): but know I need to get closer to 8hrs/per night of deep sleep per night in my bed!!
Well, that's pretty much been my lifestyle esp. the past 2-3 yrs of more of probably why my metabolism / testosterone levels n overall health n wellness has been stagnated as well as weight been in the 230s n waistline been over 40" (currently 42") -- especially for at least the past 10 yrs!!!!!!!!
I need a significant lifestyle change: which, by the way, should start next month when I relocate from Northern VA to Tampa, FL area!!!!!!!!!!!!!!!!!!!!!
Please send me TANGIBLE, HEALTHY, n LIFESTYLE changes I could follow but I ULTIMATELY know it start w me n WHAT'S IN MY MIND (another side note: I talk to an online therapist from time to time as well!!)
Thanks for your time n HOPE to hear back from you!
You need to eat in a deficit. Aim for 0.8-1g of protein per your body weight in pounds. Resistance train like 3 times a week and do 30 minutes of cardio I'd suggest 3 times a week. Drink water.
@@chanv2624 When you say 'eat in a deficit' do u mean 'intermittent' fasting (I eat 1-2 meals/per day: 1st meal is between 11-12pm, 2nd meal is around 5-6pm) - which is pretty much what I've been doing for the past several months n have seen somewhat of a change to my midsection
What about Citrulline Malate
Excellent information. Thank you!
Long term use of Casein can cause leaky gut, which can cause joint inflammation to explode.
Man I know on my example that nothing comes over night. Losing fat was so easy for me but getting muscle and strength was such a pain. It's not that I didn't know how to lift I just didn't eat properly and I didn't eat enough. I had to invest in a meal plan. When I got one from Next Level Diet things just started to get better and I realized what mistakes I have been doing.
This is an ad btw
@@RS-ru1sg my dude, it's not. Results speak for itself
What u did to lose weight
@@rasalresid9147 whats the meal plan then
@@georgegibbons4919 lower caloric intake. cardio, high protein low carbs. calorie cycling when training and rest days.
You say to take this after a workout, is there a certain oder you suggest we do that?
What about Magnesium glycinate post workout? I’ve read great results to help reduce inflammation and muscle soreness leading to faster recovery as the body relaxes more without impeding on muscle growth
That's the best one I'm surprised he didn't mention it citrate can cause constipation and other bowel irregularities
Your outro music gives me life!!! Always dancing at the end of your vid’s! Your video clips are also fire!!
The two staples that have helped me a lot that are oddly not on this list: Beta-Alanine (muscle endurance during workouts)) and Citrulline-Malate (NO muscle pump - superior to Arginine, which makes me sick). Workouts are not the same without both of those. Ashwaghanda = nothing.
I have the Citrulline Malate powder I take a teaspoon with 200 ML water - 3 x a day
Is that too little ???
Both Beta Alanine and Citrulline Malate have really been helpful in my workouts as well as recovery. Great call!
@@qs5523 DUDE, THAT'S TOO MUCH, WHAT YOU MEAN TOO LITTLE, LOL, 1 TSP ONCE A DAY IS 5 GRAMS, THAT'S ALL YOU NEED
@@qs5523 L-CITRULLINE IS BETTER, 5 GRAMS A DAY 1 TSP
@@qs5523 L-CITRULLINE IS BETTER, 5 GRAMS A DAY 1 TSP
Best time to take L carnitine???
IT WOULD REALLY BE APPRECIATED IF YOU CAN EXPLAIN CREATINE HCL IN DETAIL BOTH PROS AND CONS!!
He already made a video about creatine
I'm well covered, as I use all of these, exept Casein. My recovery protein is actually my first meal of the day. I do take 40-45 grams of Whey-100 before the workout.
The ONLY Supplements I Need? That's a lot of them tbh!!
Max how do you feel about magnesium carbonate?
Hi there, I love all your videos by the way you really do have the best channel. I have been taking all these supplements together now for just over a week (I haven’t been taking tart cherry) I’m not sure if this was a good idea or not, over the last couple days I have been getting a slight headache I’m not entirely sure if this is because I’m taking these all together or not. If I was to only take a couple would you say ashwagandha and omega 3 fish oil with creatine and a good protein intake is the best combination. I also take a vitamin d3 iu4000 every 3/4 days because I figured I wouldn’t need to take that everyday. I’ve been doing some research online and I’ve heard l-carnitine and creatine shouldn’t be taken together. If someone could give me there knowledge on the combination of supplements that would be much appreciated, thanks :)
1. Whey Protein & 2. Creatine Monohydrate
All of these supplements are a good idea. I actually take most of them. But.. please can we stop advertising taking 90% of supplements post workout. I see so many people bashing on supplements because they read that they should be taken after a workout and they end up taking 5 pills and drinking a shake containing god knows how many powders. Your body doesn't give a damn when you take your magnesium ,or creatine, or protein for that matter.. It's not magically going to pick the lasts thing that entered ignoring the stores it's already got. The only way you might get any benefit from taking things at that specific time is if you are heavily depleted and the body doesn't have anything stored to use. Make sure that you take things throughout the day at convenient times. It's not that big of a deal to stack them, but you need to know your body, because making it absorb big amounts of supplements can lead to discomfort and you are also very likely to absorb a lot less then you could if you modulate. There are things like caffeine which are taken before a workout, but you do that because you need the temporary boost. Creatine gets stored over time, what studies show on effectiveness might as well show the difference between the way different people's bodies react to the supplement. Protein isn't anything fancy either, take it whenever.
TLDR: You don't need to take stuff at specific times. It might be better, it might be worse, our bodies are different, some people get sick from taking many supplements at once, some don't. Excluding energy boosters your body doesn't care when you take your supplements. And also if you're taking any supplements drink more water.
im gonna end up saving every damn vid on the channel. so helpful
Every anatomical, scientific and chemical detail. Very helpful
I supplement with Tart Cherry 🍒 concentrate usually before bed as it also helps stimulate melatonin production in addition to muscle recovery and inflammation. Also, omega 3 is not only available by consuming Fish oil, flax/chis/hemo seeds have lots if it as well. That later is for my vegetarian/vegan folks out there
I just bought aswagandha and magnesium but idk when to take
Can i take both at the same time ?
What if you work out multiple times a day? When is the best time to take those supplements? Do you do it after each workout? Or in between? Or at the end of the last workout?
I take magnesium citrate chewables
I'm a big fan of natural body building and I try to avoid anything processed as much as possible, eating as much whole food (in proportion) as I can. I do understand that these supplements offer a much easier way to achieve one's goals, but as mentioned in the video, some (if not all) of them may cause discomforts, like stomachal discomforts. Do you think I can just adjust my diet in a way I get enough of all the minerals and nutrients I need to achieve maximum results, or does one actually need to take some of these supplements?
You need to supplement at least vitamins/omegas/minerals. There is no way you are eating enough fruit, fish etc. to cover the optimum amount of vitamins. It's just not humanly possible I think because you'd need like 30 different meals a day in relatively big amount.
You can get all of these through food. Drink seamoss and you will be alright
@@majitel_restaurace you don't need any supplement at all. and all that stuff is BS. stop misleading and misinformation. you can eat clean and achieve maximum results.
@@onceuponatime365 if you rreally think thaat you can achieve "maximum" than you arre delusional. You cant even get enough vitamins from food without sumplementing them, lol.
@@majitel_restaurace
Did people in the past have all these options and boosters?
This is all just for corporates to keep profiting from people
Fish oil can be benefishoil
Hey, thank you for this very informative Video it really helps alot but honestly do u really need more than creatin and protein powder ?
What about BCAA???
Since most of these supplements are post workout, do you take them all at the same time?
I have the same question. Should we take all the Post Workout Supplements together everyday?
I am a gardener as well, so over here in Cape Town South Africa, I use Moringa Powder as a anti inflamatory supplement as well as growing what we call Fat bush that is rich in Omega3 and on top off that I grow a weed called Wild Purslane that happens to grow world wide and is also rich in Omega3, but not as sour as fat bush. Nothing I grow has any pestisides on it.
I always take creatine, omega 3 6 9 and magnesium before i work out. Gonna change that from now on. Lets see if that is gonna improve anything
Can i ask where did you buy the omega 3 and how many pills are you taking?
@@איתיגרוסמן-ח6ר so i take 2 or 3 a day and i buy them in a store in The Netherlands xxlnutrition
Don't wanna be the bearer of bad news, but probably not.😂
This is by far the best fitness page
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 😘
Also tsp Baking soda and tsp maple syrup good for athletic performance
You always bringing a bunch of very important information we appreciate that many thanks
ANY SUGGESTIONS for Vegetarian Omega 3 ??
Can you still take these supplements everyday even if you only workout twice a week?
I drive a big truck 🚚 so it requires sitting for long time and no time for exercise & I only workout when I get home after 5 or 6 days out.
So need help 😫
If you are like me and hate all the chatter and unnecessary fillers in these videos:
getting to the point:
1. Magnesium Citrate
2. L-Carnitine (2 grams) post-workout
3. Micronized Creatine (3G) - post workout-reduces muscle damage and helps recovery
4. Ashwagandha extract- appetite suppression
5. Cassine protein- post-workout
6. Tart Cherry Powder- undecided if it has real benefits- pre-workout
7. Omega 3's
LOVE FROM INDIA❤️❤️
Is this guy for real!!!!! Tart cherries etc😂 wait til I take out a mortgage!
Tart cherry powder also contains quercetin, a flavanol that is used to lower uric acid levels in your blood. It becomes especially important during a weight-loss period (especially if doing intermittent fasting and/or keto), sometimes it might cause uric acid levels to spike, leading to gout...
i have gout in my legs i dont know what trigger
@@BlackMamba-lt8oe it's usually (bad?) diet + inflammation in the body. Check out Dr. Perlmutter on RUclips, he has tons of info about uric acid and how to lower it!
Ashwaganda also containes steroidal lactones, which the body uses to increase muscle mass, testosterone production, and libedo
fake hype
I started getting back into working out and watching your video's have really helped me out. Thank you!
With casein use a blender with one dose use at least 300ml 350ml of milk the one I used it quite thick and does clog up the blender
can you take all of these supplements at once post workout or do they have to be spaced out post workout?
I'd also like to know if it's recommended to take all of these supplements together after the work out.
Betator Mtor, creatine, protien, bcaa's multivitamin, and a good diet.
Surprised to not see zinc (specifically bisglycinate) on this list. Like magnesium, most people don't get enough zinc and muscle growth burns through our stores.
I always take zinc. Junior down there thanks me for it too.
Is there a supplement with all these products ?
Question, this caught my interest and would like to know, “does taking all these supplements have any side effects towards the liver or kidney’s”?
I would like to know this as well. Could u please tell us? Thank u for all the great video’s!
Protein powder often contains heavy metals, pesticides and chemicals.
@@philipsvensson9368 not if you buy it from a good brand
@@abhioj4466 and how do you know which one is good? A study took 50 brands and 80% of them had these toxic shit in them. Eating one more chicken filé is way healthier, cheaper and better for muscle growth than any powder
@@philipsvensson9368 its a common (very common) fact that most protein should come from whole foods. However it's hard to get enough of my protein from whole foods alone. A 30 gram protein shake plus some for milk really helps. I still agree with most of your points other than the cheaper part. Chicken is pretty expensive, at least where I live. When I buy a tub of protein powder, it's going to last for awhile. So I look at per "meal". I can't imagine chicken is cheaper than a protein shake but who knows.
Wheybolic Ripped and Kre-Alkalyn Creatine - 5'10 180 chiseled.
When training for more muscle mass should you add more weight each set like A pyramid set or should you just do a warm-up set and then like 3 sets of 8-10 reps with the same high weight?
Pyramid is for your warm up, increase the weights until you get to your working weight and then just do your sets with your working weight
So do we take them all?
I’d recommend canned wild salmon over fish oil pills since it also benefits you by providing a huge protein source/meal. Additionally, salmon can’t hold mercury the way tuna can.
Tart cherry juice is delicious but expensive, it also really will knock you out if you have more than a few ounces. I recommend the cherry juice before bed for a good nights sleep. But I only drink a few shots worth.
I head sardines are the only fish with no mercury.
What about spirulina, and zinc megnisium calcium and vitamin c
Ok, so let's make a pill with all this ingredients 😂
Which Carnitine is better to use liquid or tablets
Very well said bro about this topic and about only supplements need for muscles building and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always
When do I take the supplements? Which supplement before and after workout?