9 Vitamins that Speed Up Muscle Growth

[@GravityTransformation]

References 1. While health authorities have demonized cholesterol for years for its effect on heart health, research now indicates that there’s no link between cholesterol intake and the risk of heart disease. www.ncbi.nlm.nih.gov/pubmed/19751443 www.ncbi.nlm.nih.gov/pubmed/26109578 2. “We observed a dose-response relationship between dietary cholesterol (from food logs) and gains in lean mass that was not affected by variability in protein intake.” www.ncbi.nlm.nih.gov/pubmed/17921432 3. ”That was not affected by variability in protein intake.” www.ncbi.nlm.nih.gov/pubmed/17921432 4. A zinc deficiency directly causes lean body mass losses, which are restored by zinc consumption. pubmed.ncbi.nlm.nih.gov/1989405/ 5. Even marginal zinc deficiency stunts growth and human development. pubmed.ncbi.nlm.nih.gov/9283119/ 6. “World Health Organization(WHO) estimates that zinc deficiency affects 31 % with the prevalence rates ranging from 4 to 73 % in various regions of the world’s population” bmcnutr.biomedcentral.com/articles/10.1186/s40795-015-0026-6#:~:text=World%20Health%20Organization(WHO)%20estimates,burden%20of%20disease%20%5B3%5D. 7. Vitamin D levels influence strength development. www.sciencedirect.com/science/article/abs/pii/S1440244014001637?np=y jissn.biomedcentral.com/articles/10.1186/s12970-015-0093-8 pubmed.ncbi.nlm.nih.gov/27379960/ 8. And, interestingly enough, your vitamin D levels also impact how resistant you are to injuries. pubmed.ncbi.nlm.nih.gov/29893596/ 9. Meta-analytic research finds that all-cause mortality decreases up to at least 50 nmol/l. www.ncbi.nlm.nih.gov/pubmed/24922127/ 10. Hydration isn't the most exciting topic in the fitness world, but it is extremely important for several reasons. (10) First of all don't forget that your muscles are about 79 percent water. This is actually one way that dehydration impairs strength. Even slight dehydration reduces things like the motivation to train, body temperature control, and exercise performance. pubmed.ncbi.nlm.nih.gov/20066432/ pubmed.ncbi.nlm.nih.gov/20646222/ pubmed.ncbi.nlm.nih.gov/14681716/ 11. This study on healthy males involved in a 6-week strength training regimen found those who supplemented with creatine gained, on average, 2 kg more muscle mass than those who received a placebo. pubmed.ncbi.nlm.nih.gov/10408330/ 12. Consuming omega-3 fatty acids also boosts muscle growth. This is something that various studies back up - increasing omega-3 intake enhances lean body mass and muscle growth. www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/ academic.oup.com/ajcn/article/102/1/115/4564326?login=true link.springer.com/article/10.1007/s11332-016-0322-9 pubmed.ncbi.nlm.nih.gov/30052800/ 13. 2018 meta-analysis published in the British Journal of Sports Medicine found that you'll get the maximum muscle-building benefits by having 1.6 grams of protein per kilogram of body weight per day.See figure 5 www.ncbi.nlm.nih.gov/pmc/articles/PMC5867436/ 14. Being deficient in zinc can impair endurance capacity, resistance to fatigue, and strength. pubmed.ncbi.nlm.nih.gov/26512429/ 15. Research shows that getting enough magnesium boosts testosterone and strength levels while decreasing stress. www.hindawi.com/journals/ije/2014/525249/ pubmed.ncbi.nlm.nih.gov/27933574/ 16. One of the reasons magnesium is so crucial for your health and body composition is that it plays a significant role in the quality of your sleep. pubmed.ncbi.nlm.nih.gov/23969766/ pubmed.ncbi.nlm.nih.gov/11777170/ 17. The problem is that many people are deficient in magnesium. Research indicates that only 15-50% of Americans consume enough magnesium. europepmc.org/article/MED/3515057 18. Plus, data indicates that athletes likely need at least 20% more magnesium because magnesium is needed for the repair of muscle and because it is lost via sweat. pubmed.ncbi.nlm.nih.gov/17172008/

[@Samaster102Tibia]

This video is ace! Thank you! Could I request you do a video on pine pollen tincture and it’s effects on muscle growth and performance?

[@thecabrera3963]

how im going to have 1.6g of protein per KG, im 1.90mts tall and weight around 97kgs, that goes for like 155grs of protein, one tuna Can of my country gives 12grs, im trying to reach this meta daily by eating texturized soy on every meal (50grs on 4 meals), even tho many people fears the raise of estrogen, thats my only way out to fullfill this daily requirement, meat can be very expensive here i cant eat chicken every day (ofc i eat/drink other things with the Soy to reach those grs remaining) im doing it good ? Another thing i would like to mention is that im currenlty 97kgs with fat and all, should i de-estimate some weight of my body before making this maths?

[@pastorofmuppets1968]

The comments section is getting spammed by a bot.

[@Chris-dy5fy]

I would include vitamin k2. It's often overlooked, case in point it was here. It's not usually consumed because it's in rarely eaten foods, like aged cheeses, liver and natto. It activates, carboxylases certain proteins, including the protein/hormone osteocalcin. Osteocalcin affects many bodily systems including the testes, and can increase testosterone. Studies in rates have been successful in showing k2 significantly increases testosterone, and it is known to play a role in the human testes as well, it travels there via ldl cholesterol

[@wyldshot666]

You don't ALWAYS feel thirsty. Just drink anyway.

[@joserosales7219]

Cholesterol Zinc Vitamin D3 Water Magnesium Creatine Omega-3 Iron Protein

[@siempresarcastico]

Thank you!

[@BlankVsudo]

Thank you, Messi lookalike guy

[@tonyneillaw]

THANKS MATE!

[@smooth1829]

Employe of the month

[@hbinitials7]

@@BlankVsudo 😂😂😂😂

[@Loadofbulltrading]

Cholesterol, zink, vitamin d 3, magnesium, creatine, iron, protein

[@t-sharks]

Thank you god bless you and your family for saving our time

[@Godsglory777]

​@t-sharks it's not a waste of time to listen to someone make a case for their claims. In fact you should listen to them, because just because someone says something is good for you, doesn't always mean they know what their talking about. You should listen to what they have to say and then do your own research. This is how one educates themselves and learns to be more of a analytical thinker, which is crucial to critical thinking which in turn helps make a person more "fool" proof.

[@heinarkar4238]

I prefer watched video...if you only know those name and don't know what those do to your body ..it just a waste..​@@t-sharks

[@عليالبراهيم-م9ك]

+ Omega 3 And thank you for the summary

[@tonyeltigre1]

ZinC

[@nerzhuln6]

1. Cholesterol 2. Zn 3. D3 4. Water 8G 5. Mg 6. Creatine 5g 7. Omega 3 8. Fe 9. Protein

[@Johnpaul_1987]

Cholesterol Zinc D3 Water & hydration Magnesium Creatine Omega 3s Iron Protein

[@IKEMENOsakaman]

Let's take a second and acknowledge the amount of work and editing put in this informative video. New subscriber.

[@ermedic1986]

Totally agree...he's been doing this level of research and effort for years

[@heyheytaytay]

Yeah it's over the top.

[@thomsmucker6187]

His beard is crooked.

[@CawRawrCaw]

Ayeee. Welcome to the club. 💪🏼

[@antirast5790]

Just get to the point damn TMI

[@Believefor]

Sardines and eggs plus collard greens

[@jackywacky4361]

Eggs are called superfood for a reason. I remember when I was creating diet plan on Next Level Diet, they didn't let me leave eggs unselected. Now I realize how important they are in every diet, whether your goal is weight loss or muscle gain. Eggs FTW!

[@locomojoboy2]

How much eggs should I eat every day if I want to burn all my fat but also build muscle?

[@sultanraddin5462]

@@locomojoboy2 2 or 3 is enough

[@locomojoboy2]

@@sultanraddin5462 2 or 3 per meal or total per day?

[@carkod]

He is not totally right, because there are two types of cholesterol, the "good" one is needed, the "bad" one should be avoided

[@sultanraddin5462]

@@locomojoboy2 total per day bro

[@ChadWardenPS3]

Underrated channel. A lot of ppl don’t talk about this kind of nutrition. You only need trace amounts but they are important

[@karamlevi]

??? There’s 6 million subscribers 😂 How is it underrated 🤡

[@ryondler_gaming]

vitamin c should be here it increases collagen synthesis which is very important for muscle and also vitamin c itself protect muscle loss

[@kiefrivera143]

This channel had made my fitness journey so better thank you

[@Nightmare_-ix7dk]

I take (Whey isolate , Creatine , Zinc/Magnesium/Calcium , Omega3) Tell you what I haven't felt stronger and fresher since birth lol. You gonna be a beast it is kinda pricey the whole thing I say it's worth it.

[@ronbarber197]

I've heard of body builders using a pinch of salt for extreme energy pre workout I tried it and blam! Increased my bench from 65 all the way to 77

[@ryantomos7868]

Are you kidding. ?

[@ronbarber197]

@@ryantomos7868 no look it up

[@SolidGeddoe]

Yeah I heard about this from a bodybuilder called Lee Hayward,I think it also helps with electrolytes.

[@SimonOShahan]

Excellent! This verifies what I’ve been preaching to my family for years. It seems they need to see it on a TV screen or youtube before it sinks in

[@damon1089]

so close to 5 million bro congrats for getting this far

[@CraigStanley]

As a grad student I just want to shoutout the research here and in the past videos. Really well done and academically supported content + Obviously a great Host + great editing. Quality content!!

[@heyheytaytay]

the research, yeah LMAO

[@rockenOne]

Lol some KZbinr with doing things he not qualified to do... Magic content

[@DylanDylan649]

Saving this video 😂 I used to be really over weight like 3 months ago and now I’m doin a lot better

[@Leo-mr1qz]

Good for you! Keep up the good work! 💪

[@DylanDylan649]

@@Leo-mr1qz will do man hope ur doing good to

[@BillionaireMindsetttttttt]

@@DylanDylan649 are u taking these supplements ? Did it give u muscle growth

[@saltrock9642]

This was a beautifully done explanation of what’s needed to help me grow old and healthy. Thanks for getting to the point without the boring deep dive into molecular biology just to show you know big words. 💪

[@Chris-dy5fy]

I would include vitamin k2. It's often overlooked, case in point it was here. It's not usually consumed because it's in rarely eaten foods, like aged cheeses, liver and natto. It activates, carboxylases certain proteins, including the protein/hormone osteocalcin. Osteocalcin affects many bodily systems including the testes, and can increase testosterone. Studies in rates have been successful in showing k2 significantly increases testosterone, and it is known to play a role in the human testes as well, it travels there via ldl cholesterol

[@rockenOne]

No kiddo

[@Chris-dy5fy]

@@rockenOne okay kiddo

[@rockenOne]

@@Chris-dy5fy just being honest bud, if you want to fix your limp wrist turning to KZbinrs isn't helping. There is a lot wrong with your hashtagger science, no wonder you are looking for shortcuts... Man up kiddo and do the work

[@Chris-dy5fy]

@@rockenOne ur assuming a lot, just like a child kiddo. U just want to assume u know things when no one said anything to confirm ur assumptions. U made all that up in ur head.

[@rockenOne]

@@Chris-dy5fy slow down tiger I am just being honest

[@juanlperezaguilar6656]

all the vitamins and minerals and pre-hormone (vitamin d) can be found in liver. low cost and you don’t need to eat a lot of it (because of taste). fyi grassfed grass finished liver will give you a good amount of vitamin d and all vitamins ARE bio available for fast absorption. GREAT VIDEO liked and subscribed

[@eivindgj3761]

In the 1950s and 1960s many bodybuilders ate alot of dairy and meat to grow. Meal 1 - 3 slices toast with cheese and boiled egg on top (sliced) and 1 glass milk Meal 2 - 1 bowl of low fat yoghurt , 1 fist of healthy granola and 1 glass fruit smoothie Meal 3 - 1 bowl of oatmeal, 1 glass milk and 1 glass fruit smoothie Meal 4 - 1 bowl of low fat yoghurt , 1 fist of healthy granola and 1 glass fruit smoothie Meal 5 - My weekly dinner plan is 3x meat 2x fish, 1x seafood and 1x vegan Meal 6 - 1 large bowl of salad (choose what you want to use), one bowl of soup and 1 glass milk

[@shahuldhfn6063]

Zinc Magnesium Vitamin d3 Omega Iron

[@Sonofthefatherinheaven-wd3lu]

I counted 5

[@عربىفىأمريكا-ه4ت]

ربنا يخلف عليكى و يعوضك يارب عن خسارتك فى حلب .

[@lento8]

This is for sure one of the best channel in KZbin, overall!

[@mikeautostudent5562]

You need to increases audio level in your videos please

[@riveralvarez7517]

Thanks for this video. Through the time I pretty much learned that building muscle is a really slow process and that's what I really hate. Also I didn't have proper diet for so long. Didn't have clue about protein, carbs etc.. I was doing everything wrong and had to invest in meal plan. I went with this Next Level Diet. It's good for now. If you guys have some other meal plans feel free to recommend it.

[@YoutubeCommenter1st]

Just try steroids, it speeds the process up. I took steroids when I was your age and I turned out pretty handsome.

[@longdongsilver6298]

yeah steroids is a good idea unless you are a professional athlete

[@markkelderman2439]

I tried diet from this site, pretty solid if someone else is interested as well

[@XonTheOne]

two of my gym bros died from literally eating foods with too much cholesterol. new research isnt going too change my mind on that.

[@shan5445]

I started having Iron supplement and started to put on muscle and my weight is not falling off so easily.

[@Mrliftalee]

Creatine spikes my blood pressure. Be careful.

[@Major.Tom.1973]

Absolutely brilliant visuals! It really sets this channel way ahead of all the other fitness guys who only speak into the camera. Well done as always 👏👏👏🙏🙌

[@ganeshratna1772]

CREATINE IS NOT VITAMIN.. ✊🏼🧠🇮🇳

[@corycarthan282]

I took these minerals for 1 month. I was able to see a big difference in muscle growth.

[@rockstarrajesh5781]

How ?? Is u used multi vitamin ? Or single individual supplement ?

[@corycarthan282]

I used to all the vitamins that were listed. I saw results in 1 month.

[@rockstarrajesh5781]

@@corycarthan282 hoo ok bro .but here in india the supplements were very cost

[@PTL0W51T]

You make such great free content. Thank you sir

[@xx-issamdon-xx7422]

love watching your content allways learn something new

[@Nitinrp1012]

best overall muscle building video. appreciate the work

[@Von199X]

Guys be care ful when cutting always take multivitamins when cutting, I didn't use any , I felt became anemic low in iron

[@davidgrech4574]

Thank you for your video and I hope you know how much I appreciate you sharing your knowledge and positive energy 💪

[@sv4207]

Everything you need for good health and building muscle is animal fat and protein

[@stephaniephouotrides2435]

good info. cholesterol is necessary for hormone production. also, cholesterol is produced in response to inflammation. if you have too much cholesterol, address the cause of the inflammation.

[@EgelundB]

How about sugar being linked to obesity opposed to fat? And diabetes? Can you show me some of that

[@nikolajmatejov5419]

Thanks for the informative video, helped a lot!

[@donalddonaldson4737]

You are a complete sweetheart. Don't let anyone say otherwise. Saving lives/quality of life/daily. Thank you! :)

[@FranklinBanton]

Thanks mate. Love th content very informative 🎉

[@redwinter9335]

thank you so much for all the information. you won me with a single video. ♥️

[@TheGautam279]

Hello brother…i like ur videos so much and it’s much knowledgeable….pls make an videos for vegetarians diet also…thank you so much

[@orion9k]

5:00 you drink water when you feel thirsty and if you never feel thirsty, you will feel headache once your body starts to dehydrate, so drink water on either signs, don't be drinking more water than you feel like is needed, drinking too much water can be even more toxic.

[@litutheking6646]

Right time Right moment.. I just started my bulking plan

[@juansheritsikarishvili]

Please do the video about how can we stay hydrated.

[@natureandsoothing3813]

Can you do please 24 hr what to eat break fast lunch and dinner in order to loss weight

[@MohammedAhmed-c7t]

does protein in plants also counts ?

[@Soulsfromthevoid]

Little by little videos like this will help me go from fat to fit.

[@Nesarella]

I just love your aura. All of your videos are absolutely informative, clear, valuable, and motivational. Thank you so much.

[@RK-tq5df]

Good information. God bless you in deed. How to increase testosterone. What to eat

[@preethikarthik9162]

Super comprehensive list! 👌

[@pramujisinggihriyanto6901]

I really enjoy your channel... I am 62 yo from Indonesia... I want to improve my muscle mass... This information is really awesome n useful for me. Pls make enlightment on the Whey protein powder for topping up the protein intake requirement. I need about 100 gram protein, but I cannot fulfill from two meals that I take....

[@Heybighead.]

very helpful and educational, great video thank you

[@Chappie1911]

This was extremely helpful. Thank you !

[@gie3973]

Excellent video, greatly appreciated.

[@bipolarmarket]

Thank you for posting this video.

[@aroshmtv1121]

Everyone is a gangster until cutting period starts

[@alexl.4362]

Cutting sucks

[@edfky1510]

Thank you so much brother .so informative and audience respectful.

[@Sqautter]

I'm 19 right now is it the best time to start this routine

[@Leo-mr1qz]

Thank you for this educational video. Great job! 🌹 If I could, I'd like to put my 2 cents in about a couple of micronutrients that I've come across through experience. Vitamin D3, (actually considered a hormone), I've found that 10,000mg per day, in supplement form by " Thorn," is an adequate amount for a Caucasian female over age 40, who resides in the Golden State....a lot of sunshine here. Zinc Bisglycinate is the most absorbed type of Zinc in the body. I've also found taking Magnesium via powder form is a great way to get enough of this micronutrient. I mentioned "Thorn" vitamins because it is a vitamin source that I have found recently that doesn't add unneeded and unwanted fillers into their vitamins. They can be a tad bit more expensive, although, I have personally found that they absorb in the body efficiently and quickly. 😊

[@camberlym6537]

This is the second time I've heard this brand Thorne referenced. Venus Williams uses many of their supplements as well.

[@Leo-mr1qz]

@@camberlym6537 It was recommended from a friend with whom used to make his own vitamins. He likes the brand because they don't have additives; such as, magnesium setrate, which a lot of vitamins use in the construct of the capsules. 😊

[@souhailshamaissem7564]

Excellent video mate

[@kiloskywalker]

I really appreciate you doing this video since I’ve become vegan I’ve been trying to find things that can help build muscle

[@afhamanwar8228]

Thank you so much for this video, one of the best informative video please keep doing this ❤️

[@firdausishak7606]

Thanks for a tons of knowledge

[@YoungWarZ66]

Your videos are all so helpful. Thank you for what youre doing bro.

[@shivakezia]

thanks for information 😊

[@Rey23nolds]

So which form of magnesium is best for muscle growth??

[@robertgoodman4217]

Very helpful. Will see again. Taking some supplements to be on the "safe side." I follow lots of these dietary tips and I believe I am quite healthy. Great advice as always!

[@sebtessier5023]

This video is gold. freat work

[@rallerallesson408]

You're the goat of this

[@ravifitness4867]

Great job my friend 💯

[@ryansterling4030]

Super excellent information thank you very much

[@romankoch8507]

very cool and interessting video... took some screenshots there^^

[@ChristopherWalkenPUA]

What's wudder?

[@sousaz8835]

You have to be carefull with iron since excessive iron can damage the liver. So like was said 1st do a blood test to make sure you need it or not.

[@craigbolton5949]

Good advice

[@brooksclark1813]

Love these vids

[@greenleaf1635]

Being healthy and maintaining it is so complicated.

[@ESP4NTALHO]

Doing a great job also off the field 👍🏻

[@Filipiny1]

All your vids are high quality fr❤️

[@Filipiny1]

@十𝙸{𝟸𝟽𝟼}𝟹𝙸𝟾 𝟸𝟿𝟽𝟼 look at this dude impersonating real gravity transformation😂

[@judemichaelhanna4867]

Thanks Max .very informative

[@loyalisnotlowkey370]

Great video man please make more but I want to know if running can actually build muscle plz make a video about it

[@fanoffighting4283]

thank you for these tips!!! I will use these vitamins

[@davidsilva487]

Great information

[@junslykitay3956]

salamat ani Brad

[@BrianSykes-v9e]

Great video

[@sateIIitepilot]

Too much cholesterol can still be harmful, especially if you are overweight or have kidney disease, lupus and diabetes, etc. high cholesterol can also be genetic, too much can cause fatty liver disease or a version more serious. Eggs and dairy have been shown to cause cancer if you eat too much and from bad sources, this includes protein as most Americans eat twice the amount of their daily requirement, again from bad sources of meat. Protein is also found in fruits and vegetables which are actually the original sources of where protein comes from and the only reason protein is found in meat is because the animals eat vegetation, well, if they are organically fed.

[@wiikends]

Thanks again for another great video. Only thing that would've made it better is telling the best form(s) of some of those supplements like zinc as zinc oxide is the cheapest form of zinc.

[@javiervaladez3044]

Very awesome video and explanations!!!

[@luiscruz48]

Thanks for the video and great info. Creatine monohydrate or HCL??? Any opinions on which one is better? Thanks.

[@ZenLoen]

So I should start following these steps to gain muscle and bulk up I’m about 150LB

[@ramshaar2597]

Good tips thanks buddy

[@danielitua4514]

Nice one love it

[@MistaLiir]

You the man, bro!

[@runemhard7287]

Great video that help support and educate individuals on the importance of proper nutrition and intake of specific Vitamins and minerals to enhance muscle growth naturally and safe .

[@calisteniodios4358]

One of the best youtubers

[@alialiraqi2762]

Thanks