Why Do These 4 Supplements Work the Best for Building Muscle?

In this QUAH Sal, Adam, & Justin answer the question “What are your big four supplements?"
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
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“Our Favorite 4 Supplements“
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[@miniberricsclips2594]

If you don't feel like watching the whole vid they said test, deca, sarms and tren

[@PhiyackYuh]

Thats for people looking for shortcuts because they dont want to put in the work throughout the years. Thats society in fitness nowadays.

[@miniberricsclips2594]

@@PhiyackYuh true. u gotta think in terms of years as a natural

[@saldistefanomaps]

Hahahahaha

[@danstennis1817]

Thanks. That saved me some time.

[@joshwade9632]

LMAOOOO

[@JoseGarcia-ni2lq]

Senzu beans does it for me ...

[@dayvidwithay]

Facts

[@JimmySilverFoot]

Only one a day, though. They help a lot with my pump, as well. Assuming I get an adequate amount of screaming in.

[@lancer717]

Lmao

[@MrSiwel1]

1.) Creatine 2.) Vitamin D 3.) Whey Protein 4.) Cod liver oil 5.) Magnesium 3.) omega 3 fish oil

[@JA-mn1en]

Amen 🙏

[@free2chasehappy]

Any reason that you're not taking multivitamins/minerals supplements and just taking individual ones? Thanks!

[@a1gdotbrixx716]

@@free2chasehappy multi vitamins majority of the time are highly unbioavalible

[@free2chasehappy]

@@a1gdotbrixx716 gotcha! Thank you very much!

[@jaceydurland9098]

Thanks.

[@waragainstavg]

Creatine, leucine, caffeine, and flintstone vitamins

[@BenDover-tx4yf]

Ong

[@ksr3869]

U mean Fred Flintstones the cartoon

[@robertclark4784]

This is the one

[@Zerstorer1387]

Caffeine 😂😂

[@luisanz_]

😂😂

[@billywolf5958]

1. Creatine monohydrate 2. L carnitine injection 3. Magnesium 4. Cod liver oil

[@Bf3Pumba9887i]

Trying to get 2. In the uk is impossible

[@tjalle199]

@@Bf3Pumba9887i you can get L carnitine pills in the UK.

[@MAN9027]

l carnitine for what?

[@billywolf5958]

@Ash Burns nice Combo

[@xTruncz]

5. Chicken chowmein

[@GottaSayIt]

1. Probiotic 2. Magnesium glycinate (not all mags are alike) 3. Zinc 4. B blend 5. Benfotiamine 6. Fish oil 7. Hyaluronic acid 8. Black seed oil 9. Turmeric I am 62 and have gastric issues and arthritis so these help. Going to be adding creatine since I am weightlifting

[@inkster147]

Cut that turmeric as it'll affect your liver

[@calebcicero7727]

Whey protein + fish oil + creatine + pre workout Those are my 4 necessities

[@MRBarton369]

Fish oil, Turmeric, vit D, creatine. Protein thru food always if possible... but the swap of fish oil and protein powder is nice. Very good info here guys

[@EmmL1223]

I agree with this. Probably add on for me Would be collagen.

[@jasonmendoza2044]

Turmeric for sure, you can also just get the powder and sprinkle it on food 🤙🏽

[@rodb66]

Yes, I'm not buying any more whey protein once I finish my tub and concentrate getting my protein from food.

[@nosirrahx]

Garlic due to it being one of the only substance with legitimate well studied health benefits while also tasting insanely delicious. Its rare that I go a day without it and I also supplement with pill form.

[@sazimi101]

Thanks mom

[@nosirrahx]

@@sazimi101 You were adopted.

[@sazimi101]

@@nosirrahx you're a bad mom lol

[@lancer717]

I started doing this. Do you smell when you sweat due to the garlic?

[@nosirrahx]

@@lancer717 I keep reading that people have a problem with this but it does not seem to happen, at least with me.

[@HobbyistPrinter]

Vitamin d, protein powder, and powdered greens are my go tos

[@tamimhusain3376]

Vitamin D is underrated AF for lifters and even non lifters/gen pop

[@1manshow11]

Most Vitamin D especially D3 found in your supermarkets is horrible for you

[@HobbyistPrinter]

@@1manshow11 what makes you say that

[@alonzowilliams116]

Eat your greens

[@KevinsKontentKorner]

Is eating actual greens just as effective as greens powder? I love my veggies, I eat them every day

[@michaelshannon9169]

Will resting my arms on high chair rests help with my gains?

[@danstennis1817]

I'm not sure, but I'm currently lowering all of the chair seats in my house.

[@jasonmendoza2044]

Seems to work for the one dude

[@UltimateHibz]

Yes the high rests will push your biceps and triceps out more, giving the illusion of bigger arms

[@alano2475]

Bro no way, that’s long term internal rotation of the shoulder and Daddy Jeff Cavalier said that’s a big no no

[@jayrice4091]

I always wondered if the arm rests were that way on purpose lol

[@adnaanu]

For me it's the following; 1. Vitamin D 2. Zinc 3. Biotin

[@kylehubka6719]

I read 3 fast and thought you said Bitcoin lmao

[@shebishezz3865]

1- citrulline malate 2- whey protein 3- Creatine 4- Omega 3 5- D3

[@Dom__x]

Zinc is very overlooked.

[@spencergsmith]

Creatine monohydrate, good quality fish oil (high EPA & DHA), and whey protein if you struggle with eating enough whole food protein. I like their inclusion of Vitamin D since most people don’t get enough sunlight in their daily lives.

[@DaveE99]

And if you have an apoe 3/4 or 4/4 gene polymorphism, this affects Alzheimer’s risk and heart disease risk. One theory on why this affects relates to how DHA is transported across the brain and how it weakens. One way around this weakening is to take DHA in the phospholipid form. I.e. fish roe, krill oil etc. but I do still look for a supplement that has more epa in it along with the krill oil (most krill supplements are tiny) But there are some that mix other fish oils in with the krill oil. And you want to ideally take like between 1-3 grams a day of fish or algae omega 3. Their is such a thing as the omega 3 index that measures where you are and will tell you how to do well. It’s best to be at 8% on omega 3 index. The guy who runs it takes 3 grams of omega 3. A day and eats fish once a week and his index is 11%. Which is better (benefits somewhat level off after 8 percent but more is better)

[@Stopvotingdemocrat]

@@DaveE99 can I take creative if my doctor told me on a few occasions that my creatinine levels were high?

[@DaveE99]

@@Stopvotingdemocrat to be honest, that depends on why your creatine is high to start with I’d imagine. I know my creatine being high from taking it ,my doctor wasn’t worried, but if yours is already high before taking it, I’d inquire as to “why” from your doctor because that could mean something independent of taking creating. It could also be nothing, I’m just not sure.

[@Stopvotingdemocrat]

@@DaveE99 thanks so much Dave. I really appreciate it. Be safe

[@lancer717]

@@Stopvotingdemocrat are you drinking enough water??

[@ospreys48]

My doctor also recommended freezing the fish oil to reduce fishy burps.

[@DaveE99]

Use cronometer to track your food and nutrition as it gives you a tracking of like 78 different nutrients and can show you gaps you have. I will say tracking things like tea and maybe coffee are also good as I for instance had trouble getting manganese in my diet till I realized brewed tea is a great source of manganese and drinking 3-4 cups of it a day was enough for that. (Tea is also anti cancer and I just cold brew 2 qts of 4 black tea bags and 4 green tea bags at a time) At a bit of lemon juice (3 squirts if lemon juice bottle is like 9-10 grams of lemon juice and add a some vitamin c to your diet, which I find I need more at times and the combo tastes good. Tech drinking coffee and or tea 3-4 cups a day is beneficial , but it’s not the caffine you need, it’s the polyphenols.

[@HeartlessKnave]

It's good, I use it and it helped me hone in on deficiencies and imbalances of nutrients. However it's obviously not going to be 100% accurate. I eat at least two eggs a day, however it never takes them into account for my choline amount, though that could be due to the brand I use not including it but other or more general entries would. Also it always says I have very little phosphorus per day but its again just not getting that amount entered in properly from the entries I use. So Cronometer or a similar app would be best coupled with some occasional blood work.

[@supercontious]

cool thanks I will check it out

[@Chris-bh3bn]

Such a great app. Used it for 2 weeks and spotted my gaps and where i was supplementing where i didnt need. Calcium magnesium balance was way off, sparked more weight loss whixh was my goal

[@danieldee8968]

My staples: Vit d - 5000iu K2 - 180mcg Magnesium citrate - 375mg (Sometimes zinc - 30mg with 2mg copper)

[@TENNESSEETRACKHAWK]

Awesome tip on the Fish oil to freeze it. Thanx that was awesome! Probably the #1 reason I stopped taking the fish oil was burping up that dead fish every day smh.

[@mellymell33]

43yr old female. I consistently take 1. Iron 2. Collagen 3. Creatine 2 grams with plenty of water 4. Whey Isolate. 5. Ashwagandha.

[@PPCSI133]

Creatiine + bcaa , milk thistle , black seed oil, 5htp , multi vitamin Also a natural healthy diet. Also daily morning drink of lemon, garlic, turmeric, ginger

[@JoeSparks-pn7vf]

That multivitamin you can ask any doctor they will tell you a multivitamin id bullshit poorly asorbed and most of it if nit all of it gets pissed out when you pee plus also bcaas dont do shit either its a scam supplement

[@rudisgarcia2805]

For me its: Creatine mono Vitamin b12 Organic ashwaghanda Fish oil whey

[@ssjmiggs6317]

“Say your prayers, eat your vitamins “

[@bobafatt2155]

Don’t forget drink your milk

[@markt4281]

Amen

[@adamaljallad1327]

I use créatine monohydrate, vitamin D, fish oil. Sometimes I take a prepped protein shake if I don’t eat enough through Whole Foods.

[@prisonmike1798]

In the UK there are multiple studies proving the Sun does not get high enough in the sky between November and March to meet people’s Vitamin D needs. And that’s if they were outside all day! Most people work indoors on top of that, and Vitamin D supplementation is not mainstream at all. It’s kinda scary that the NHS doesn’t recommend it to the public

[@rolan5948]

Its because they dont want people to be healthy, why would they? When low vitamin d levels lead to a bunch of illnesses and issues that they can more money out of you, healthy people don’t make the NHS and the big pharmaceutical companies money

[@JJ-ps9xe]

Try Canadian weather !

[@donaldkasper8346]

I was told just 15 minutes of sun is enough.

[@edwinykim]

1. Probiotic 2. Vitamin D 3. Whey Protein 4. Creatine

[@juliuscampbell8606]

I'm getting so much from your content .your channel hands down has the best content on the net.I will definitely buy one of your plans .keep the content coming 🙌 👊

[@kristoffrantiseklabanc2811]

1. creatine 2. Vitamin D 3. Fish oil - Omega 3 4. Protein powder (isolate or vegan)

[@aboojasm5846]

Not vegan **** vegan sucks

[@whatsgoodhoe1658]

Damn I want that flannel

[@elliotwood470]

Water soaked chia seeds are an absolute winner for Omega 3 and no fish burp!

[@enk_10]

i’m a mailman in LA, i’m in the sun all day 10am-sunset and some how i’m still lacking vitamin d levels by a lot. doctor has to prescribe me bigger dosages of vitamin d pills

[@AshknFX]

Top 3: [v] Creatine [v] Whey [v] D3/K2 [v] Citruline/Pre Workout [v] Magnesium [v] Ashwagandha [v] Tongkat Ali Extra: [ ] Multi [ ] Fish oil (i dont take it now for other reasons) I'm not good on noticing differences but I have way more energy/less fatigue than like a year ago. Probably due to vitamin d. I had a test in 2018 snd i was way low

[@dave93x]

For men who eat balanced diet with fish I recommend these. 1: Vitamin D and Creatine (they're honestly tied for me and should be taken almost as one supplement) 2: You might need to supplement iron. I take 14mg iron bisglycinate every 2 days and it stops me from feeling tired most of the time, especially when in a deficit. Iron is more so needed by women due to blood loss during periods, but no harm in trialing it in safe amounts. 3: Tongkat ali or fadogia agrestis if you're comfortable with the step up. These need to be cycled but they're proven natural testosterone boosters and the benefits of that are clear for anyone exercising 4: Cheating here, but water. If you're in a part of the world where you can drink the tap water, like I am, then you have a huge benefit right there waiting for you. The dreams you have, the deep and restful sleep you have when you drink good amounts of water is not talked about enough. 2, 3 or 4 litres a day. I go through 4-5 litres during my 2-3 hour sessions like it's nothing. 5: Caffeine. Speeds you and your metabolism up.

[@Brofessor17]

This is very close to what i suggested, the one big supplement i would add to what you have is hmb, fantastic natural supplement.

[@the_joy_n_sorrow]

I no longer recommend tap water and I've drank it for over 28 years. Not everyone is the same but I stopped drinking tap water and now drink only filtered and my immune system changed from night to day. It's worth a try, which I did not think so for 28 yrs until now. Buy a filter jug and only drink that for a month at least.

[@blankxblank8844]

My go to are whey , creatine, multi vitamins , some carb drink ( cuz i work out at 6 am ) finally sometimes i supplement with probiotics

[@jasonmendoza2044]

Probiotics should be at least mentioned by these fellows for sure 🤙🏽

[@iadorevintage]

His vitamin d levels might be average even with taking a large quantity because his body’s probably not absorbing it efficiently. Taking k2 with vitamins D would increase absorption.

[@kevinetienne5519]

What D3 to K2 ratio do you use?

[@TANMAN47TANMAN]

I usually walk outside in the morning with my shirt off and i get it that way lol

[@chuysontest4425]

I went to my endocrinologist, the most important ones and the ones that make a big difference (feeling wise and muscle wise) is (1vitamin d with k2 for absorption) 2 (DHEA) it releases your natural testosterone level higher, I’ve noticed and coworkers have noticed I look more dense and fuller after 3 weeks of taking 50mg a day , and 3 would be (omega 3) it’s a natural blood thinner,

[@douglaskelly7322]

Frank zane said dhea atp hormone with fenugreek seed is just like taking steroids

[@joakimdam9723]

Omega 3 increase risk of atrial fibrillation

[@Stopvotingdemocrat]

@@joakimdam9723 how?

[@Stopvotingdemocrat]

Can you take dhea with testosterone?

[@lancer717]

Not everyone can take DHEA.

[@eddyedtv]

Great podcast! I like the information you guys share. Thanks! I subbed as well

[@MultiStar84]

I’m surprised they didn’t say Chicken, Rice & Broccoli

[@lemarhaywood1870]

😂😂The Hollywood diet

[@huggz7543]

Duck eggs

[@sanpablos39]

D-3 B-12 Fish oil Iron Black seed oil Creatine

[@shetravelssolo6738]

Freezing fish oil vitamins 👍🤔 good to know

[@pvmchrisy]

i take creatine, zinc, ashwaganda, protien powder they all work well for me creatine more than most tho

[@MEAT-BASED-VEGAN]

1. anadrol, 2. oxandrin, 3.dianabol 4. winstrol 5. deca 6.durabolin, 7. Tren

[@blueicer101]

For me, Creatine, (I do martial arts, would recommend for older people or sporty people, also recommend sport or exercise) Vitamin D, (asian person who lives in Britain so even if I am outside it will not be enough) Fish oil, (Fish is expensive to eat everyday, but I do get some occasionally, I take 2 tablets and will skip I will skip 1 per fish meal) iron (I was an anemic baby and when I get nosebleeds or bleed in general, I will take iron, women should take iron whenever on their period). I am planning to experiment with: L-theanine (400mg), L-glycine (5g), and Lemon balm(300mg+) as a sleep supplement because my sleep quality is bad, I need 9-10 hours to feel energized/well rested. Hoping to get it to feel well rested with 7-8 hours.

[@pastorofmuppets1968]

Protein, creatine and a double dose of one a day vitamins.

[@ksr3869]

Damn

[@Hunter-yc2cp]

Vitamin D3 Magnesium Glycine K2

[@LoveLikeaHurricane]

In my opinion and experience. I started with just Protein/creatine more than 15 years ago. Those got me huge gains in a short period a time, coupled with consistency, will power, progressive overload Whey Protein MVI Fishoil Creatine

[@donaldkasper8346]

Had month off from eye surgery, not supposed to work out. 2 weeks ago started 2.5g/day creatine. In gym yesterday for first time, 175 lb bench before would be impossible, back to 125lb, just felt weak. But, top energy, did slow bench pause reps for 45 min then other workout 30 min then home. Didn't have any run down feeling, just went about my day like I never went to the gym. I would credit creatine for the energy, but lifting is just lifting. You can lift more reps, but more weight is called working out.

[@StevenAllotey]

Sal's aunt saw this video and immediately started hitting the gym 😂

[@bellydanza85]

Interesting about the fish oil and the dog!

[@hobgob321]

It really is great. I have a Keeshond which is a breed that is known for a tremendous amount of fur but also has higher incidences of skin issues, but I've prevented that by supplementing omega 3 since he was a puppy. I usually pour a small capsule in there or feed him whole frozen fish. His vet has nothing but good things to say about his skin and fur health. The omega-3 found in dog food is usually rancid so most dogs can benefit from some supplementation.

[@jc0609]

Really enjoy the show. Thanks

[@andreykashin1729]

1. Creatine 2. Vitamin D 3. Whey Protein 4. Fish Oil 5. Magnesium

[@donaldkasper8346]

No discussion of: BCAAs. HMB. Leucine. Taurine. Glycine. At least BCAAs (which includes leucine).

[@diabeticmuscle45]

Injectable vitamins are the way to go if u can get them covered by insurance

[@SiLoMixMaster]

1. Deca 2. Tren 3. Clen

[@rsanghi24]

1. Creatine 2. Fish oil 3. Multi vitamin (throne) 4. Glutamine 5. Mushroom mix 6. Sleep stack (gaba+glycine)

[@MindPumpShow]

💪

[@DamionJustin]

Health supps Fish oil Vitamin D Multivitamin Preworkout: Magnesium creatine chelate + vitamin E Postworkout: Magnesium creatine chelate EAA tabs Another Multivitamin Maybe Glutamine

[@SirContent]

It is true that consuming a high-protein diet can provide adequate amounts of BCAAs for muscle growth and repair. However, supplementing with additional BCAAs, either in the form of a separate supplement or in a protein powder that contains added BCAAs, may still have benefits for some individuals. For example, research has shown that supplementing with BCAAs may be beneficial for individuals who are in a calorie deficit or are not able to consume enough protein to meet their daily needs. BCAAs can help to prevent muscle breakdown during periods of calorie restriction and support muscle growth and repair. Additionally, supplementing with BCAAs before or during exercise may help to reduce muscle soreness and fatigue, which can improve exercise performance and recovery. Some studies have also suggested that supplementing with BCAAs may improve cognitive function and reduce symptoms of depression and anxiety. However, it's important to remember that BCAAs are not a magic solution for muscle growth and repair. A balanced diet that includes a variety of high-quality protein sources is still the best way to support muscle growth and recovery. If you are considering supplementing with BCAAs, it's always best to consult with a healthcare professional or registered dietitian to determine if it is appropriate for your individual needs and goals.

[@jhumble7045]

This is my current diet. *Breakfast* Toasted Sandwiches 4 Oat Grain Bread (Toasted) 190g Canned Spring Tuna or 250g Canned Spring Sardines 2 heap tsp Lite Sour Cream 2 heap tsp Whitlocks Chutney Sauce Breakfast Smoothie 2 Scoops Whey Protein 2 Scoops Rolled Oats 3 Whole Eggs Spring Water Blender *Pre Workout* *Before Job* 5g Creatine 5g Citrulline Spring Water to flush 2 Large Mandarins *During Workout* At least 2 Litres of Spring Water. *Post Workout* *After Job* 1 tsp Cod Liver Oil Magnesium Complex Vitamin D 2 Gold Kiwifruit *Early Dinner* Beef Pasta 500g Lean Beef Mince or 500g Venison Mince 300g Grain Pasta Steamed Spinach Seasoning Low Calorie Sauce (or) Chicken Risotto 500g Chicken Breast 300g White Rice Broccoli Seasoning Low Calorie Sauce *Drink* Large Glass 50/50 Apple Juice & Spring Water Herbal Tea *Evening Snack* Anything High Protein and Low Carb. *Bedtime* ZMA and Spring Water Protein: 250 Carbs: 220 Fats: 90 Calories: 2700 I do 3 Hour Intense Full Body Workouts twice a week. Day on, Day off, Day on, 4 Days off. I only train on days when Im not at my job. Sometimes I will train 3 days a week. At my job I make sure to get 50gs of protein. Like a lamb kebab. I mostly drink water during the day. I may have a strong coffee if I need a boost. Age: 46 Weight: 90kgs Height: 5'10 Build: Lean Muscular Status: Natural Experience: 11 Years

[@65vwbug87]

Krill oil does not have any after taste to it. Tons of omegas in it and great for your triglycerides levels.

[@nik07nik]

Yes but more souls are lost...Stick with fish oil

[@justlucky964]

@@nik07nik I hope you feel like a jerk the day you find out oxygen has feelings and you lived your whole life killing it 😂😂 Grow a pair

[@geraldfriend256]

@@nik07nik I said that same thing to my'vegan' friend...mass murderer of microscopic skrimpz and I can go for years on one cow.

[@crypwalkNZ]

Steak, salmon and eggs. Winning!

[@SiirRebel14]

1. Creatine 2. Protein powder 3. (PA) 7 4. Maca Root

[@CliffForster]

For those who find Fish Oil bothers the stomach (me) Krill Oil is much easier to take and you get all the Omega 3's you need from it.

[@orion9k]

Here is my list of supplements I use per day (And I am very satisfied with results): Fishoil 2 grams with every meal so thats 3-4 times per day (in all 6-8 grams) Creatine 5-6 grams Protein powder 15-40 grams (Organic, sugar and additive free) Collagen 10 grams Vitamin d 6000 ui Vitamin C (Ascorbic acid) with every meal so thats 2 grams 3-4 times per day (in all 6-8 grams) Magnesium 400-600 mg around 200 mg in the morning and 200 mg at night (sometimes I add in 200 mg mid day) Zinc 15 mg B3 Niacin with flush 500 mg (Use it as pre-workout and sometimes for sleep) MCT C8 1-2 spoons MSM 1600 mg x 3 Olive oil For the next month I am going to add these supplements to my list: Leucin GABA Theanine Citrulline Taurin The reason I supplement with all these things is because after I got sick from stress in 2019 and all the lockdown during 2020 and 2021 made it all worse, my gut no longer absorbs as good as it used to. I have a really healthy and diverse diet every day but I just can't get enough nutrients just by eating epic organic foods, unfortunately.

[@jakepinkerton9765]

I take fish oil, multi vitamin, CoQ10, vitamin d, ashwaganda, creatinie, Zinc and caffeine daily and protein powder on days I need it to hit my protein

[@theforceacademy2565]

Collagen gotta be 5th on the list. Could even replace whey imo

[@MarxMan0o]

You shouldn't let your body get used to the collagen from outside sources, your natural production will decay. Atleast while you're young. But it's definetly a crucial supplement when your body and some of its functions slow down when your age gets there.

[@theforceacademy2565]

@@MarxMan0o do you have a study to point me to? & what if you simply never stop (just like we never plan on stopping with creatine mono)?

[@MarxMan0o]

@@theforceacademy2565 My mom taught be that haha, so nothing academic but even more trustworthy. Supplementing forever might work, but it's appeals more to reach my maximum natural potential without external help as long as possible. I can start taking stuff when my own production begins to slow down (same with hormones probably).

[@talhaali1977]

@@MarxMan0o thats bs. Studies have only shown that to happen with melatonin supplementation.

[@MarxMan0o]

@@talhaali1977 Good to know

[@ing58yk12]

1. Whey 2. Creatine 3. Vitamin D 5,000 iu a day 4. Zinc 10 mg a day

[@speedygonzalezz7906]

Vitamin D Fish Oil Protine Creatine

[@bellydanza85]

Coffee-choline-l-theanine combo...I’ll have to try that

[@nj2526]

Try the choline, l-theanine, with coffee and inositol with some juice.

[@mickj9203]

L-Theanine with some melatonin knocks you tf out

[@joe775]

Multivitamin, omega 3, vitamin d, glucosamine crondrioden, creative, protein powder

[@Miracleman88]

Yes! Freeze all those oil gels. Vitamin E ,etc

[@bypassmobilehelp9571]

Vitamin D, Vitamin B, Omega 3, calcium + magnesium +zinc compound, boron for men

[@dansmith9724]

Q10, nac, lipoic acid, vit E,

[@arthurmabeejr8752]

My go to are: Magnesium Glycinate, Creatine Monohydrate and Zinc, due to the fact my vitamin D is at 98, my labs before it was at 102: Just as the commentator said too much Vitamin D is not good for your liver, in fact can damage it or your kidney's. Again, as said find out which is lacking, and adjust accordingly.

[@maximusultra9928]

if you need more vitamin D standing in the sun will help too

[@apexg6571]

IQ level: ultra

[@sfrealestatedealmaker6001]

@@apexg6571 🙈

[@apexg6571]

@@sfrealestatedealmaker6001 😂

[@songanon]

fellas ive been taking creatine, vitamin d, fatty fist oils and protein powder and I've been as hard as a rock.

[@MrRillaDutch]

1. Gear 2.Gear 2.gear 3.Gear 4. DBOL

[@corentinimbert4173]

Breakings NEWS === Meal preping really means "Cooking" !!! Guys are straight Gymbros

[@Magicman786R10]

My main staple supplements- Caffeine, creatine, vitamin d3, multivitamin, probiotics, enzymes

[@supercontious]

taurine creatine protein powder omega 3-6-9 b vitamins I get lots of sun so only winter I take d3

[@dul22]

Calcium helps to absorb vitamin D (not necessarily dairy products btw...)

[@jamescolbert1]

They have fish oil for dogs that doesn't taste or smell fishing and my dog love it. and yet it's great for them and us.

[@Kryptonien99]

Best pre workout = mix beetroot+lemon juice+Cinnamon+Ginger Best post workout = creatine+Grape juice+cyclic dextrine+EAA I challenge anyone who take those pre and post workout , he will see a big difference in his strength and muscle mass within the first month, even with no strict diet , just keep your protein intake higher (1gram/lbs)

[@tscmph]

I think you need protein with your omega 3s for them to work better. Which makes fish perfect cuz they have both. Also shellfish have a lot of zinc and vitamin d

[@ass3772]

I use 1. Collagen ( seen alot of improvement with skin) 2. Vitamin D 3. Fish oil 4. Tumeric (pills) 6. Vitamin C 7. Multi Vitamin 8. Creatine HCL ( only one I could get because of shortages) 9. HMB 10. olive oil (about a shot in my preworkout) 11. Ephedra 50mg 12 caffiene 600 mg 13. Citriline Malate 2:1 I mix the powder with Tang to mask the flavor and another boost vitamin C I work out 2 to 6 hours a day mainly machines and cardio. I never seem to get sore im always getting stronger snd my lean mass isn't decreasing while I lose bodyfat.

[@internetuser9342]

olive oil in preworkout what the fuck is your problem

[@colecole3352]

Then its the rest of your diet. Collagen is snake oil. The molecules are to big to squeeze into cells. Basically you can NOT absorb collagen in supplement form.

[@tyler07]

600 mg of caffeine?

[@wolven777]

@@tyler07 reading 600mg of caffeine made my eyes twitch and heart rate speed up. That is HUGE! (unless he is 7ft tall 300lbs)

[@ABC-48483]

Nice man

[@bobmac9070]

Couple things, one omega fish oil is old… crill oil is much better My personal pre-workout Karbolyn, + Creatine + Glutamine + L-Citruline + BCAA/EAA mix. Afterwards Grass Fed Whey (not grain fed) Give incredible stamina and strength works great.

[@yomomma8972]

Take glutamine by itself, it competes with other amino acids

[@bluesrodder]

Creatine, whey, gutamine, bcaa , beta alanine, good multi, omega fish oil, D3 with vit k. Vit, c, zinc, B12, magnesium for me at least

[@joshua4300-v9p]

It's funny they forgot heartbreak. Best bang for your buck.

[@chrisprinsloo8708]

omega 3 is a must in my top 4

[@thijs5931]

Fish Oil, Vitamin D, Citrulline and Creatine for me

[@ManiacFitness]

Absolutely Citrulline! I take a preworkout that has 4.5 grams per serving then I add a few grams of pure citrulline to it and my workouts and pump are nutty also helps my energy levels I feel!

[@clay_huffman]

VitD, Mag, Probiotics, Cod Liver

[@tristanwegner]

Opening Up Fishoil capsules definitely made me switch to bottled years ago. So many capsules have rancid oil in them. Fresh Fishoil has a very mild taste.

[@kerliegirl]

Vit D is not like a hormone, it is a hormone. Vit K is essential, especially if you supplement Vit D.

[@blackmist575]

As a man in my early 20s i stick with Vitamin D Multivitamin Zinc Magnesium Creatine

[@RealHankShill]

5-10000 IU of D3 a day and still being low, might mean a K2 deficiency, or you are taking the K2 combined with the D3 in the same supplement or at the same time. If you are, take D3 in morning and K2 at night. If you are not taking K2 you really should be especially at such a high D3 dose. K2 is a D cofactor.

[@josecenteno3273]

D3 and K2 can not be taken at the same time ?

[@berto3745]

@@josecenteno3273 I do.. my bottle has both of them

[@RealHankShill]

@@josecenteno3273 they can be, but they interfere with each others absorption

[@pastamane]

Vit D, magnesium, krill oil, curcumin c3

[@Brofessor17]

Creatine, hmb, peak atp, maybe epicatechin (i notice increases in nitric oxide when i take it), zma for natural athlete males (or a tongkat Ali/ fadogia agrestris), protein isolate is fine but most people are getting enough and doesn’t show a huge difference if youre eating enough. When whey isolate really helps me is when i am on a cut. Creatine really volumizes my muscle after the initial loading phase.

[@iowabassman4701]

Vitamin D is massive in the winter in Iowa. I take it year round but double the dose in the winter

[@mikeross111]

Creatine does work but it caused pretty bad hair loss for me. I've tested it a few times, with different brands and amounts...

[@Sniffmesexy]

I wonder why it causes that for some people but not others

[@infiniteg7852]

@@Sniffmesexy if you’re already genetically prone to male pattern baldness, then Creatine will speed up hair loss

[@lancer717]

Same! I stopped it.

[@lancer717]

@@Sniffmesexy if you’re prone to hair loss , creatine increase the rate due to increase of DHT. I stopped it and my hair looks fuller. (Hair fall decreases a bit. But because of genetics, my hair is receding

[@PK7..]

Same 🥴

[@petpuu]

I went to Thailand and got really good bang for my buck.

[@wyverntheterrible]

why take protein powder if you can just eat food? genuine question. what's the point, the body wont absorb it as well as it would eggs, sardines, meat etc

[@MindPumpShow]

The convenience. We promote getting your protein from whole foods primarily.

[@MrSecyrb13]

Cialis or however you spell it is a vasodialtor however you spell that as well can give some a "sick pump" or having nice amounts of good sodium