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About me: French, highly-effective and versatile Certified Fitness Personal Trainer, Sport Nutritionist and Posing Coach, Natural Bodybuilding Competitor and Professional Photo Model, with over 13 years of drug-free training.
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Disclaimers: Hersovyac is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Hersovyac will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including but not limited to economic loss, injury, illness or death.
Edit by @croissantrophy.channel
What if I told you that most supplements are either overhyped, overpriced, and every stack that you have seen is most likely overhyped and even just plain useless. In this video, I will show you my top best five supplements that you need for muscle growth, recovery, joint recovery, health, and long-term well-being. Let’s go. I first want to point out that I am sponsored by a supplement company which is called Nutriusk or Nutri Muscle. The supplement company has been created in 1993. So it’s actually older than me. It’s 32 year old and I’ve been using it since my beginning 13 years ago. It is one of the best top world company ever for supplement and I’m very happy to be sponsored by them. But this video will not be about it. I will just show you no more products that you can get anywhere and about the recommendation for quality label etc. It is actually for you to either make the research or to ask someone who already has the answer, but it will not be a gigantic ad for this supplement company. Okay, now let’s go. First up, let’s go with creatine monohydrate, which is the king of natural performance enhancement. Creatine is stored in muscles as phosphocreatine and is used to generate ATP adenosine triphosphat which is your primary energy currency during highintensity work. There are hundred of studies that confir its benefit. It basically increase your strength and power output. It gives a better muscle due to more intracellular water and it improve recovery and cognitive function. In a 2017 position paper, the ISN concluded that creatine is the most effective supplement available for strength and muscle mass. In a meta analysis graph from Ronson and Volc in 2003, you basically can gain about 1 to 2 kilogram more in a few months in lean body mass compared to a placebo. A dose 3 to 5 g per day. That’s it. There is no loading face that is needed which is often 15 to 20 g and you actually just need to understand that it is cheap, safe and effective. If you want more information about this, I can make a full video just dedicated for creatine. Let me know in the comments. Second stop, protein powders. It’s not magic. It’s not miraculous. It’s just convenient. If you eat your daily protein needs from food, you’re golden. But for busy people, people who have poor appetites or even people that want a pretty cheap and effective way to get their protein, well, shakes help you stay consistent. Whey protein is particularly well studed. It is fast digesting. It is rich in leucine and it is highly bioavailable. And most importantly, it is quite easy nowadays to find high quality whey protein that you can digest safely. In a study of Tipton and colleagues in 2007, they compared whey versus cazine for muscle protein sensitities. And basically whey showed a higher spike of muscle protein sensitities compared to slower digestive protein. Also, what you need to remember is to aim for 1.6 up to 2.5 g of protein per kilogram of body weight with an average of 2.2 gram. So protein powder is a gap filler, not a crutch. Bonus spot. If you are lactose intolerant and there is no possibility for you to digest any way that you have ever tried, you can go for a few supplemental option. The first one is to try to get all your protein intake from whole food. If it’s not possible, you can try pretty expensive one at least slightly expensive one which is called isolate way and you should be able to digest it with no problem. If it’s still a problem or if you do not want to try it, you can go for egg protein. And if really this is not something that you can digest and assimilate properly, you can go for vegan protein, especially the one with enriched soy protein or the vegan ones that are blends of rice and pea protein powders. Third in my list is vitamin D, which is actually the most underrated performance and supplement. Technically speaking, it is not even a vitamin. It is a hormone. And it has a huge role to play with testosterone regulation, immune system support, and muscle function and recovery. In a study in 2011, Pet and colleagues showed that low vitamin D is linked to low testosterone and poor performance. The catch, up to 70 to 80% of the first world population is deficient in that same vitamin. In one study of close and colleagues in 2013, correcting the deficiency led to significant improvement in muscle strength, your ideal blood level should be between 40 and 1,600 per millimeter, but they can actually be also higher and still be healthy. Just be careful to not overdose. Speaking of those, supplement with as little 2,000 international unit daily and up to 8,000 international unit or more if you are under medical supervision or if you really have a huge deficiency. My fourth one is glucosamine and conjuritine. Actually, there are two different supplement but today you have a pretty easy time now to find them as a duo and they actually synergize very well into the other. So if joint pain is holding you back, this combo might help. They are naturally found in cartilage and supplementing them help reduce inflammation and slow joint degradation. In a study of Kle and colleagues in 2006, they tried to study glucosamine and conduit supplementation for neosteoarthritis. And in that trial, it was as effective as painkillers and anti-inflammatory medication to cure moderate to severe joint pain. But not only that, in long-term usage, which is categorized as 6 month and plus, it actually help preserve joint structure and especially in lifters with years of heavy training while slowing the joint degradation. If you are asking about the dose, well, it depends. You can see improvement with as little as 500 mg per day of both glucosamine sulfat and chondroitin sulfat. But you can go as high as 2 g or 2,000 mg per day on both. The most important thing here to remember is to actually take it longterm. It is something that if you take it will not do anything overnight. But as the day passes, as a week passes around the 3 to 6 weeks mark, most people will report an immediate improvement and overall feeling of joint health. The knee, the elbow, the back, the shoulder, whatever. And if you go past and beyond the 6 months up to 12 months mark, it basically is on a snowballing effect and it will basically keep helping your body. What is even more interesting is that for any kind of reason you actually have to stop, you know, or you may have ordered the supplement bottle a little too late and you actually have to wait maybe one week, two week, 3 weeks before getting it. Well, this snowballing effect that you created for taking it so long will actually keep going and you do not need to take it for a little while before it actually start to really slow down and then totally stop. So this supplement is like the backbone and the support that you need to take daily and basically forget about it except that you need to take it daily and it is actually amazing that we also have more study showing that long-term supplementation is extremely healthy no risk and in the highest degree of joint problem a huge helper and booster for everyday life things sport physical activity and so on and so forth. So it is not a miracle cure but a quite solid insurance for your knees, your hip, your elbows, your back, your shoulder, your whole body basically. Lastly, I want to talk about another combo which is zimb zinc, magnesium and vitamin B6. While the original ZMA is pretty overstated as a tester booster, these mineral are essential for performance especially when you’re sweating hard, you’re dieting or training very very intensively. And if you’re doing bodybuilding, you are. In a pretty old study, but a pretty good one at that, Prazad and colleagues in 1996 found that zinc and magnesium deficiency were linked to reduced testosterone and performance. Zinc is a mineral that support testicular function and immune defense. Magnesium is another micro whoads with sleep quality, recovery, and muscle contraction. B6 assists neurotransmitter and energy metabolism. Zinc is also a mild aromatas inhibitor which is the enzyme that take your testosterone and convert it into estrogens and it is also a mild peract inhibitor which is a hormone that is on the stress aspect or spectrum of your hormones that is linked with low testosterone and increased stress level or at least any kind of effect you can have with low testosterone. And furthermore, B6, which is anized with zinc and magnesium, is also a prolactin inhibitor. So, I think you’ll start to really understand why this combo is actually so good. If you have decreased test, poor recovery, and pretty bad sleep, this will be good for you. And if you want resilience, focus, and better hormone health, this is also for you. Furthermore, you have to remember that most of the first world population is deficient in magnesium. I like for vitamin D more than 80% is and for zinc it’s basically one man out of two. Finally for B6 it is not really something that is easy to have as a deficiency especially when you’re eating good but it can still happen and a little boost has never hurt anyone. Regarding the dosage, zinc is supposed to be in between 15 to 30 mig per day. You can go a little higher but you have to have very specific reason to do so. And magnesium is recommended to use in between 200 and up to 400. But there are cases of people that go way above that and almost up to one gram per day and still have huge amount of benefits from it. So you choose but be careful and for B6 10 to 20 mig per day. Now regarding the quality of this supplement there are a few things to help you with creatine monrite. If you’re living into Europe we have a label which is called crap. It means that 99.9% of the creatine you will buy will be just that and there is just that 0.01% of either empty matter or something else. So if you want a really good thing going on with your creatine, check the crapio label. If you are in the US, uh, micronized is a good one that you can check out or just check for any kind of over label or certification that allows you to be sure that it is actually creatine monoid rate at that and that it is just creatine. For vitamin D, the thing is that it is a liposubable vitamin which means that it needs fat to digest. So if you take vitamin D in supplementation, either you have to buy soft gel which have fat inside, the best one would be olive oil or you need to have a meal with your vitamin D and this meal should be containing fat. So eggs, olive oil, butter, fish, etc., etc. Make sure to not just take it outside of a meal and without a food source, a fat source. Okay. For whey protein powder, it’s it kind of being tricky, but to be synthetic, you basically need it to be lactose and it needs to be done by milk. Okay? Not cheese. It shouldn’t be made with cheese or deposition. It should be done with what we call in French the patile, which is basically when you open a yogurt, you have this kind of more solid thing that that is going on that often stay on the cap. This is the prime source material for whey. Okay. So, make sure it is actually whey that is called native native whey from milk, not cheese. And for zinc, magnesium and B6, you basically need them to be from sources that are bioavailable. For magnesium, it’s quite easy. It’s either glycinate or bisglyate or citrate. Then that’s all. If you have something like oxide, this is something that is most likely going to upset your stomach. And if you have chloride, same thing. For zinc, it needs to be gluconate or citrate. Okay, these are the best one most of the time to properly assimilated. And for B6, it should be pyro oxide, I think the name is. So yeah, that’s quite simple. Oh, and for glucosamine and conduitin, it needs to be from trusted sources. Most of the time it will be done with cartilage from sea food. So it can be from fish, it can be from crabs, it can be from anything. But you need to make sure that it is actually something traceable and that the label is assuring you for proper quality. Thank you so much for watching. This video is now over. Like, share, subscribe, comment, please what are your top best supplement and I’ll make sure to check and respond. Thank you so much. See you very soon. Bye-bye. Take care. [Music]
