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 muscles, 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 will do that is over training. When you overtrain, you greatly spike cortisol and you shut down your testosterone. That's directly going to affect your muscles. And testosterone shown actually comes from cholesterol. I don't recommend you go on a low fat 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 creatine monohydrate. Creatine is normally in red meat. Creatine 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 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 creatine. 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, 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 we talked about over training, right? That's the worst killer for trying to develop muscle, because you're not going to develop muscle. You're going to spike cortisol and you're going to reduce testosterone. This is going to affect your cognitive function and it's going to increase your appetite, 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.
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