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Muscle-Building Workout and Diet


– If you exercise
regularly, you will likely wanna make sure you’re
getting the most out of it. One of the most important benefits is gaining muscle and strength, because this has so many
benefits associated with it. There are certain supplements
that can help you gain even more muscle and strength, and that’s what I’m
looking at in this video. Now, just to clarify, there
are three main criteria that must be met for maximal muscle gain: eating more calories than you burn, consuming more protein
than you break down, and following an exercise program that is challenging to your muscles. Now, while it’s possible to meet all these criteria without
taking dietary supplements, the following supplements
can help you meet your goals. Number one, protein supplements. Getting enough protein is
critical for gaining muscle. Now, specifically, you
must consume more protein than your body breaks down
through natural processes. While it’s possible to get
all the protein you need from protein rich foods, some people struggle to do so. Now, if this sounds like
you, you may wanna consider taking a protein supplement. Research shows that adding
extra protein via supplements causes slightly more muscle gain in people who exercise, as
opposed to adding extra carbs. However, the effects are probably largest for people who aren’t
getting enough protein in their normal diet. Number two, creatine. Creatine is a molecule that’s produced naturally in your body, and it provides energy for your muscles and other tissues. However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels. This affects your muscle cells
and exercise performance, promoting muscle strength. And this is good news if
you’re trying to gain muscle. Greater strength allows you to perform better during exercise,
leading to larger increases in muscle mass over time. Many researchers have studied creatine supplements and
exercise extensively, and it’s clear that creatine
helps increase muscle mass, and has an outstanding safety profile. So, if you’re looking for a supplement to help you gain muscle,
other than protein of course, definitely consider creatine. Number three, weight gainers. Weight gainers are supplements
that conveniently provide a lot of extra calories and protein, and they’re typically used by people who struggle to gain muscle. Although the calorie contents of weight gainer supplements vary, it’s not uncommon for them to contain over 1000 calories per serving. Now, just be aware that
most of the calories actually come from carbs and not protein. There are often 75 to 300 grams of carbs and 20 to 60 grams of protein per serving of these high-calorie supplements. Now, while these products can help you consume more calories, it’s important to realize that there is nothing magical
about weight gain supplements. Weight gainers are only recommended if you’re struggling to eat enough food, and you find it easier to
just drink your calories instead of eating them from food. Number four, beta-alanine. Beta-alanine is an amino acid that reduces fatigue, and may
increase exercise performance. It may also help increase muscle mass if you’re following an exercise program. This study showed that taking four grams of beta-alanine per day for eight weeks increased lean body
mass more than a placebo in college wrestlers and football players. Another study reported that adding a beta-alanine supplement to a six week high intensity interval training program increased lean body
mass by about one pound, or half a kilo more, than a placebo. More research on beta-alanine
and muscle gain is needed, but it seems like it is
useful when combined with a regular and consistent exercise program. Remember that, to gain muscle, you need to eat enough
calories and protein, as well as exercising
regularly and consistently, preferably with weights. Once your nutrition and
exercise programs are in check, that’s when you wanna consider some of the nutrition supplements mentioned in this video. Thanks for watching, make sure to give this video a thumbs up
if you found it informative. Don’t forget to subscribe
to the Health Line Authority Nutrition YouTube Channel by clicking the red subscribe
button below this video. (light music)

7 thoughts on “The 4 Best Supplements to Gain Muscle and Strength

  1. Thanks for the video. I am experimenting supplementing with Creatine again after a long absence. Appreciate the information!

  2. Now, I want to loose my belly pooch, but gain muscle other places. How to do that. To loose the belly fat, I need to be calorie deficient, but need surplus of calories to gain the other muscle. I dont want to loose more weight because Im getting too skinny.

  3. This complete video is a lie. Because you just get fat if you eat more as you burn. And all these super good looking muscle guys on YouTube are using drugs to pump up their body. So there is no option to use a supplement for getting more muscles or more power. You have the dna or you don´t. And if you want to look like Kali Muscle and the rest on internet, you better ask yourself if these people are abusing drugs to get muscles like this. It can´t be healthy to pump up yourself like this. Normal people, look normal and they just can grow to some degree stronger and get bigger muscles, but it looks still normal and not like these mutants that you can see in 100.000 videos on YouTube, while everyone of these mutants is telling you with a innocent facial expression, "Oh no, I don´t do drugs! I´m natural! Just look at me! I eat 20 steaks a day! And I train 8 hours a day! Its so normal to act like this! So I´m natural, because I´m so normal!" – forget these guys, they aren´t normal and they aren´t natural. They are liars. Nothing else. The industry just wants your money so they upload 500 million videos on YouTube to tell you that you need creatine and the other shit. Thats also a lie. Your body is producing creatine and food has creatine. You do not need extra creatine because it will just create a mess with your body chemicals because your body is not used to all this creatine madness that you give to your body if you use products like creatine boosters.

  4. Not the best… Mass powders eh. Their carbs are almost entirely from sugars, very unhealthy as we know. Plus useless additives & chemicals. Just blend personal wheyfood shakes

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