Beginner's Supplement Guide: 5 Supplements You Need NowProtein supplements, pre-workout supplements, fat loss supplements, and, of course, muscle building supplements. The vast majority of workout supplements—and especially those that claim to aid in muscle growth—do absolutely nothing. That said, not all supplements—including beest building best supplement stacks for beginners worthless. The problem, though, is crowd intelligence can be trenbolone acetate kura wrong, and in the case of bodybuilding supplements, it often is. Marketers have seized on this collective fear and flooded the shelves with products that claim to boost testosterone levels naturally. Unfortunately, best supplement stacks for beginners vast majority of natural testosterone boosters do absolutely nothing to boost testosterone levels.
Beginner's Supplement Guide: 5 Supplements You Need Now
Protein supplements, pre-workout supplements, fat loss supplements, and, of course, muscle building supplements. The vast majority of workout supplements—and especially those that claim to aid in muscle growth—do absolutely nothing.
That said, not all supplements—including muscle building products—are worthless. The problem, though, is crowd intelligence can be wildly wrong, and in the case of bodybuilding supplements, it often is. Marketers have seized on this collective fear and flooded the shelves with products that claim to boost testosterone levels naturally. Unfortunately, the vast majority of natural testosterone boosters do absolutely nothing to boost testosterone levels.
Three examples of ingredients found in most popular testosterone boosters are Tribulus terrestris, ZMA, and D-aspartic acid.
Well, two more studies on the molecule have been published since then and they lend perspective. There are quite a few other ingredients found in many testosterone boosters that are equally underwhelming and ineffective , including:.
Some, like horny goat weed and eurycoma longifolia jack, lack credible, legitimate human research and others, like saw palmetto and velvet antler are proven to do absolutely nothing in terms of testosterone production.
You may still be considering buying a testosterone booster on the off chance your body responds to it. For example, research conducted by researchers at McMaster University investigated if the hormonal fluctuations seen during weightlifting affect muscle and strength gains. Another study worth reviewing was conducted by scientists at Charles R.
Drew University of Medicine and Science. In this experiment, researchers used drugs to artificially raise and lower the testosterone levels of 61 young, healthy men. Scientists at Maastricht University conducted an extensive review of studies related to the use of anabolic steroids and found the following:. You can learn more about this here. Branched-chain amino acids, or BCAAs for short, are a group of three amino acids that your body must get from your diet also known as essential amino acids:.
There is one situation where BCAA supplementation makes sense, however: You see, when you eat food, your pancreas releases insulin into your bloodstream and its job is to shuttle nutrients into cells. Furthermore, certain supplements that aid in fat loss like caffeine , yohimbine , and synephrine are maximally effective when taken before fasted exercise. It does have one key drawback, however: And you can buy pure leucine instead but it tastes really bad.
You need to provide your body with about 3 grams of leucine, which requires about 10 grams of BCAAs. Researchers from Massey University also conducted a literature review on HMB supplementation and their conclusion was very simple:. The HMB effect on body composition is inconsequential. Whole foods alone can give you everything you need. Out of all the workout supplements on the market today, creatine stands out as one of the absolute best.
And the best part is it does all these things naturally and safely. When you supplement with creatine, you increase your total body creatine stores , with most going to your muscle cells.
And what do you think happens when your muscle cells have significantly higher levels of readily available energy? Research shows that supplementing with creatine increases the water content in muscle cells. This makes your muscles look bigger, of course, but also positively influences several factors related to muscle growth, including nitrogen balance and the expression of certain genes. Studies also suggest that creatine has anti-catabolic effects as well, which would further help with long-term muscle gain.
When it comes to improving body composition and workout performance, creatine is basically all pros and no cons. You see, when a muscle contracts repeatedly, it becomes more and more acidic.
This, in turn, impairs its ability to continue contracting , until eventually it can no longer contract at all. Furthermore, our bodies have plenty of free L-histidine available to create carnosine. And while beta-alanine tended to improve exercise lasting less than a minute or greater than three minutes in duration, the magnitude was very small and was not statistically significant.
And as a quick aside, while both beta-alanine and creatine are found in many pre-workout supplements , research shows creatine is best taken post-workout. As for beta-alanine and muscle growth there are a few studies that note that even when performance between groups is controlled for ie. Dedication to proper training and nutrition does. That said, if you understand this and have realistic expectations, the right supplements can help. If you like my articles, then you'll love my bestselling books.
They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym. Thanks for the article. I always enjoy your articles and appreciate the information you share without jamming products down out throats and the hard sell. Question, where would we find Beta-alanine if we wanted to take it with Creatine?
If it in your recharge powder? Beta-alanine is in Pulse and creatine is in Recharge, but you could also buy it in bulk if you just wanted BA Bulk Supplements is a good company for this.
Thanks for the great article. I always appreciate your way of telling the straightforward truth about supplements and the Supplement industry. I would love to try out the Legion Supplements. Do you already have plans of selling your sups in germany. I will be looking into proper distribution for the UK and EU later this year. Thanks for the quick response. Yeah, I already guessed something like that as I know that the German authorities are quicker in banning stuff without any plausible reason why.
I could purchase the sups over there. Keep up the good work brother, as a movement like this is what this sport needs. I just wonder what is your opinion about Cellucor P6 Extreme?
I do disagree with you about HMB. If this 2 things are in place, results happen, as shown in the 2 studies you disregarded. The article of JSSN on it is superb: The research on it is quite promissing. The results were better than what we see in steroid research. This is more valuable to me:. Yes, it was better than in steroid research because was one of the most controlled studies ever made. They controlled nutrition and exercise routines to the last degree.
Even the placebo group had great gains. If someone in steroids follows the same protocol, they would have much better gains for sure. And, no, its not a reason to throw anything out. The meta-analysis you posted just says what I said: In other words, if someone trains in a way and adds HMB, it will produce zero results, nothing.
But if you overreach, i. But the HMB group gains skyrocket exactly in this phase. Again, to regular training, it is completely useless. How much, if at all, does this information change for men over 50?
Good article there as well. Great results but I got pretty burned out. Mostly because of my joints, actually. Anyway, thanks for the great info. Now I know not to beat my body down trying to do what I used to do…. Hi Mike, Great article. I had to post what happened.
This morning I took another 1. I more or less gained 1 rep per set, across the board. I had reached a bit of a plateau with my incline bench press, but breezed an extra 3 reps over 3 sets today. Keep up the good work. Studies have shown that beta-alanine is mostly ineffective in the short-term and that its gains are achieved after around 2 weeks of taking it regularly. Would you recommend taking a daily multivitamin and fish oil with the three recommended products above?
I generally take GNC Sports vitamins in the morning with breakfast and a triple strength fish oil gel cap 1-in the morning and 1-in the evening. Hey Mike, Yeah definitely recommended that you take at least a fish oil.
The benefits of omega-3 fatty acids are numerous. Take a look at these two articles dedicated to Multivitamin and Fish Oil. Which product I buy for build muscle and all fish oil and multivitamin and supplement name please type for me also timing of eating all supplement. Hey, this article gives some good recommendations. Our fish oil is called Triton, and you can read more about it here: Our multivitamin is called Triumph https: If you check out our day transformation stack, you can see an Example Day of how to take all the supplements: