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