The Best Supplements For Muscle Growth And Health

[@rivcogent]

Dr. Mike’s sheer level of entertainment with education is on a level most schools wish they had.

[@BigBADSTUFF69]

maybe most students, not most school administrators unfortunately

[@bulletwardward4635]

I wish he was one of my teachers when I was a kid 😂 he is awesome af n funny

[@SuperStruct]

lets just use propaganda on our kids to drink state-funded milk and profit off brainwashing them with RBST_D9_420@@BigBADSTUFF69

[@Yupppi]

I'm thinking no school wishes they had this type of entertainment to kids or older students.

[@DarkHoliday11]

Yep, I take all my health advice from someone that has combination puffy and dry skin. Just as long as they're funny because that's what really matters... I'll get my comedy from an actual comedian thx.

[@hjewkes]

Gotta optimize that supplement to fatigue ratio. Only so many pills and scoops I can choke down every morning

[@C0d0ps]

You gotta progressively overload your swallowing

[@samprizzi1159]

@@C0d0psthere are certainly some suggestive ways to overload your swallowing

[@mcfarvo]

SFR: supps-finances ratio moreso $$$$$

[@C0d0ps]

@@samprizzi1159 Mm protein

[@vatsvatsal]

Dr Mike loves to choke. So he can’t help here.

[@cuter.]

Key points: Protein Shakes: Whey protein, especially post-workout, is effective for muscle growth. Casein protein is better for long gaps between meals due to its slow digestion. Other options like egg or soy protein are also viable. Carbohydrate Supplements: Fast-digesting carbs (e.g., dextrose) during or after workouts can improve performance and recovery, especially during intense or long training sessions. Slow-digesting carbs (e.g., waxy maize) are useful for meal replacement or prolonged energy supply. Creatine: A widely studied and effective supplement, creatine improves muscle growth, recovery, and overall performance. It's safe for most people and has benefits beyond strength, such as supporting brain health. Multivitamins: A basic, cheap multivitamin can serve as a nutritional "insurance policy," ensuring no deficiencies, though it's not essential if you eat a balanced diet. Steroids and Illegal Supplements: These work but are dangerous and not covered in the video due to health risks.

[@Lubo1970]

Thank you

[@joebushell2438]

I take 5 grams of creatine 1/2 hour before workout ,I workout 3x a week .Is this a good idear?

[@cuter.]

@@joebushell2438 it doesn't matter when you take it, take it once a day. 3-3.5 grams should be sufficient.

[@joebushell2438]

@cuter. so I have to take it everyday?I'm 63

[@cuter.]

​@@joebushell2438 creatine works through saturation, you can look it up, there is plenty of information out there.

[@MarinaraTrackDays]

The humor in this video is absolutely unmatched and makes this so easy to watch

[@j.westbestoftherest9102]

His jokes are dirty. Jesus don't like that.

[@angelg1557]

@@j.westbestoftherest9102Jesus isn’t real

[@Skallywagz-6tee9]

you really need to get out more if you think these are good jokes. corny AF

[@drewc.256]

I’m dying at 11:45 😂😂😂

[@Audios2010]

Love that the shake weight has made its place on the back shelves, a staple of Dr.Mike's regimen

[@josephfuller9539]

I think that’s the 6 second abs on the table above it too

[@wills2397]

One of Dr. Mike’s favorite tools to use with his with clients.

[@Ryanv7x]

Got to love the shake weight just chilling! Lol

[@thatonerandombloke489]

lol, nice observation.

[@Yupppi]

Sponsored by and recommended

[@Matrim42]

Overalls are acceptable in adults if you satisfy any two of the following criteria: 1) You are a farmer 2) Your name is Bubba, Cletus, [insert any name here]-Bob, Lulabelle, Marybeth or similar 3) You have rebuilt a car engine within the last six months 4) You have ever eaten an opossum 5) You weigh at least 250 lbs 6) You don’t wear anything under them

[@De_Vliegende_Hollander]

If you are married to your sister and roofie travelers, it’s allowed as well.

[@vasantcroissant9596]

This is very thoughtful thank you

[@gs4811]

I'm 1, 3, and 6. I mean, for what it's worth, I was a nurse at one point. I can sorta read.

[@robinbanks5605]

😂😂😂😂😂😂😂😂

[@ONEOFUS767]

I'm 230 but i live in wv do i still qualify?

[@strzelba8254]

This channel is the best thing happened to me in KZbin in 2024. Love it.

[@АлексейЛесуков-ч3ь]

Let me correct the guy in the video he is very wrong, he said don't worry about estrogen levels and eat soy? Really? He takes high doses of testosterone and has to use an estrogen blocker to avoid gynecomastia and water retention all bodybuilders on gear use either Tamoxifen or Arimidex so on top of that he recommend to use soy? he is crazy . He also said all vitamin brands are made equal? very happy ignorant, for an example Centrum vitamins one a day are garbage because they are made in a lab they are synthetic not from natural sources and come on guys how much of each vitamin and mineral you get in one pill a day? is a joke not even 5% of the daily requirements, other vitamins like nature made are very good quality but I buy optimum nutrition Option men 3 tablets a day or I also buy Muscle tech multivitamin 3 tablets a day.

[@strzelba8254]

Look, the fact you post it on saturday evening itself - ...some people would use it for " Stop It, get some help" . I love dr Mike sense of houmor. I understand his reasons for use of steroids. I love the way he tries people to stop using them. I love the way he helps everyone, for FREE ... show the best technique ans science behind it. Dr. Mike rulez !!!

[@АлексейЛесуков-ч3ь]

@@strzelba8254 He shows the science behind and he doesn't even know the difference between natural sources vitamins and synthetic ones? he thinks one a day pill is going to supply a good percentage of the daily requirements of vitamins and minerals all in one pill considering there are fillers as an additional ingredients in the pill? does it take a lot of brain to understand that and figure out? he is also on PEDs that cause high estrogen levels and he is on estrogen blockers but he recommend eating soy to raise even higher the estrogen levels? for women on the menopause is OK because they are estrogen deficient. He gives the wrong advices but you go ahead and use soy and end up with women boobs.. 😂😂

[@strzelba8254]

Stop it, get some help.

[@Ice_chava]

Same

[@hayesedwards4883]

Im so happy I found this channel. It is nice to see a channel that looks at research/science and is transparent.

[@Rachaelshaw7]

I have cerebral palsy and we make less creatine naturally. I definitely felt creatine neurologically, particularly being able to get more energy out of the day once the first round is gone - is a game changer I've been taking it for 5 years

[@yogitronprime8365]

Really? I was not aware of that. I have spastic hemiplegia on my right side but did not know creatine could be so beneficial for it. Thanks for the tip homie.

[@spiritualru2364]

That’s awesome man. Thanks for sharing!

[@Joe_Maysky]

CP here also, will explore this 6:02 6:03

[@nathanzg8]

This is gold, thanks for the share

[@overbuiltlimited]

Thanks for the heads up. My son has CP and is often lethargic, especially after PT.

[@lomotil3370]

🎯 Key Takeaways for quick navigation: 00:00 🤔 *Dr. Mike discusses worthwhile supplements for beginners and intermediates in hypertrophy and strength training.* 01:36 🧐 *Dr. Mike excludes illegal and borderline supplements, focusing on those suitable for individuals lifting and eating well.* 03:58 💪 *Protein shakes, including whey (post-workout), casein (long intervals), and mixed proteins (meal replacement), are recommended.* 08:47 🏋️‍♂️ *Workout carbs (dextrose or sports drinks) during/after workouts enhance intensity and aid recovery, best paired with protein shakes.* 10:50 🍚 *Slow-digesting carbs like waxy maize can be used for convenient, long-lasting meal replacements, offering easy macros on the go.* 16:11 💊 *Creatine monohydrate is recommended for muscle growth, performance, and overall health, with a standard dose of 5g per day.* 18:36 🌊 *Taking breaks from creatine occasionally is okay, and it doesn't negatively impact kidneys; expect water weight gain during use.* 22:24 💪 *Creatine is a safe and beneficial supplement for muscle growth; expect initial water weight gains, but they stabilize after a week, providing improved body composition, strength, and recovery.* 23:50 🌿 *A multivitamin/multimineral is a recommended supplement, especially for those who lift and eat well; it acts as an insurance policy, ensuring you're not lacking essential nutrients.* 25:14 ⚖️ *Stick to the recommended dose of multivitamins; excessive intake can lead to expensive urine (water-soluble) or toxicity (fat-soluble), causing health issues.* 26:22 🏷️ *Don't overpay for expensive vitamin brands; generic or store brands (e.g., Great Value) are just as effective, saving money without sacrificing quality.* 28:03 🛑 *Beginners may not need supplements; for intermediates, consider them on an as-needed basis; advanced individuals, especially those using anabolics, may benefit from specific supplements based on individual needs.* 29:41 ☕ *Pre-workouts and caffeine are optional; stick to recommended dosages, take them 30 minutes before workouts, but avoid late in the day to ensure quality sleep and optimal results.* Made with HARPA AI

[@sunnyhirpara5863]

Thanks!

[@goodoldfashionedkillingmachin]

Vielen Dank! 💪😎

[@Daniel-qp8ro]

Look at that! Thanks mate🙏

[@itsrojas]

Thanks brother

[@michaeltucker4864]

You missed where he told Liver King to f@ck off

[@smm5870]

Dr. Mike your humor is sublime. Subscribed and will watch more of your content. Thank you Sir.

[@hausofflash]

Going down a rabbit hole of nutrition videos I was lucky to find your channel. Not only did I learn a lot of valuable basic health science, but many your videos are extremely entertaining and enjoyable. Thank you for all you do. You have a new subscriber.

[@jarodmercer4691]

I’m a pharmaceutical chemist and I make supplements for research and development. The difference in high grade and low grade phosphocreatine is 97% for the low grade and 99+% for the high grade. There is literally no difference. The same is for mono hydrate

[@kevindrake714]

This is really shocking to me. So would you say most supplements, regardless of price, are the same when compared side by side?

[@jarodmercer4691]

@@kevindrake714 depending on the nucleotide structure and whether the product can be tracked via HPLC or more preferably UHPLC it can be incredibly difficult to determine purity of certain compounds especially since many isomers similar compounds can read at the same wavelengths when being viewed through spectrophotometer uv readings which are then separated based off of their extinction coefficients which can be vastly different. Even with these techniques once you get to the 97% range (which is the standard for GMP manufacturing) accuracy ranges get even more difficult to get.

[@dmontalb1]

Do you recommend a certain type or brand of creatine that causes less bloating & digestive issues?

[@jarodmercer4691]

@@dmontalb1 I’ve never had an issue with creatine being an issue for my stomach. I take the cheapest creatine I can find so that probably won’t help you. You have to drink a ton of water especially in the beginning stages of the loading phase or you will find your joints and hands etc.. swollen and enflamed. That’s just from my personal experience.

[@trick58]

@@dmontalb1The 5 g ( - 10 g) of creatine is a small amount to cause bloating or gas. It’s much more likely due to the whey. Are you taking both? Most people are consuming 5-20X as much whey as creative. It can cause bloating and gas.

[@dmcnaughton100]

One of the only fitness professionals worth listening to No BS Legend Mike

[@coltonboatright647]

Scary that there are so few reputable sources of information. Love this channel.

[@LoneWolfLionHearted]

He’s always bs’n with the jokes but would have to agree with everything else you said lol

[@santoscarrillo2996]

Definitely some bs read between the lines please but he's got okay information and fire jokes

[@TheHeadincharge]

A lot of people simply don’t understand how to properly read a research paper. It’s a skill that you have to learn and takes years to do properly.

[@maxyakubovsky5193]

Tons of BS

[@jlol933]

The entertainment to fatigue ratio with these videos is always on point!

[@thefitdisciple]

It’s perfection lol 😂

[@daric_]

Dr. Mike's videos are incredibly informative, I have learned a lot so far. It also helps that his humor is hilariously sarcastic and dry without winking at the camera to make sure everyone laughed. The fact he does it seamlessly and effortlessly also forces me to pay close attention to discern when he's serious and when he's joking.

[@Allnattyjj]

Gotta love the humor bits and the humor Mike farms to each video and podcast he does. Just pure golden, also theres clearly a scientific approach towards the timing he uses on jokes. Brilliant! And cheers!

[@GrandFew]

Not in the advanced camp by any means, but living far enough north to get dark winters, supplementing with vitamin D and Magnesium helps me sleep the right amount at the right times, vitamin D especially is recommended by our national heath service and other similar ones through winter months, so depending on where you live that might belong in the beginner or even non lifter camp too.

[@matz4k]

Same here. You think it matters what Megnesium? I heard that citrate is 4x better then oxide and then found out there are thounds more. What are you using?

[@dbank6107]

Always listen to your National health service 😂 they know what's good for you.

[@Schacal6666]

@@matz4kalways citrate. They don’t sell anything else anymore in my country

[@kiddfamilyfarmllc9962]

Same here. Every time I get labs my Mag and D are low.

[@seanmcdonald4155]

i take 1 k2 supplement with the vitamin D supplement. to increase the over all benefit of supplementing vitamin D in the winter as well

[@ryverrogers]

Mike leave overall adults alone my father is one and seeing him rock his farmer fit is one of my little joys in life.

[@TheFosterJourney]

Yeah, Dr Mike, I grew up around carpenters and farmers. Nothing beats overalls when working around the acreage.

[@mystrdat]

Hey Dr. Mike, I'm a representative of an emergent yet already sizeable computer-bound group of men who are slowly turning into a blob of weak-membraned cellular sludge. Would you consider making a vid that touches on a no-bullshit basic exercise program for us lesser folk? Something we could do twice a week for an hour to stay in barely acceptable gamma-male shape? We don't really need all that hypertrophy, avoiding atrophy would do. Thanks for your consideration!

[@luminis-novum]

If your situation is that dire just go on walks as brisk as you can handle, aim for ten miles a week and google some prison tier calisthenics that you can do for 30 minutes a day, combine this with a caloric deficit or maintenance depending on where you're wanting your weight to go and eat lean proteins and greens. Probably the lowest pain highest gain no brain regimen I can think of off the top of my head. One month in you'll be so bored of this yet, seeing some results that you can move to something you will now be more comfortable with by this time.

[@dudestolemyname69]

Do as much of One Punch Man's Workout as you can twice a week until you can do it all, then add days

[@kingtaj]

There's plenty of information out there. And you even have a computer handy!

[@MailmanJustin]

You've inspired me to go out and buy another set of overalls. I do what I want.

[@Actias1974]

Oooo Mike would HATE my corduroy overalls.

[@timothykahil8007]

Mike you are legit the funniest and most informative man in the industry, thank you for blessing us with your knowledge and humour.

[@АлексейЛесуков-ч3ь]

Let me correct the guy in the video he is very wrong, he said don't worry about estrogen levels and eat soy? Really? He takes high doses of testosterone and has to use an estrogen blocker to avoid gynecomastia and water retention all bodybuilders on gear use either Tamoxifen or Arimidex so on top of that he recommend to use soy? he is crazy . He also said all vitamin brands are made equal? very happy ignorant, for an example Centrum vitamins one a day are garbage because they are made in a lab they are synthetic not from natural sources and come on guys how much of each vitamin and mineral you get in one pill a day? is a joke not even 5% of the daily requirements, other vitamins like nature made are very good quality but I buy optimum nutrition Option men 3 tablets a day or I also buy Muscle tech multivitamin 3 tablets a day.

[@garyredmond6873]

I supplement with ribeyes, Coke Zero, brown rice and Test E.

[@Drplaguescp049]

The only ones you really need. I would add a sprinkle of tren acetate 😅

[@parkermacco6988]

No all you need is a tren balgonie sandwich

[@capcomfan82]

Hella stack

[@garyredmond6873]

Duck eggs

[@kusjr4388]

Have u tried the new diet test enanthate?

[@everyoneluvsraybeez]

I love the commentary about multivitamins. Most of my physician friends think I’m a kook for recommending vitamins to patients. They tell patients “if you eat a well-rounded diet, you don’t need vitamins”. 2 problems with that…..1) the majority of Americans do not eat a well-rounded or nutritious diet. 2) I suspect that even the healthy foods we consume are not as nutritious as we might think due to processing & storage issues. Lastly, of the fat-soluble vitamins, ADEK, in 30 years I have never seen toxicities of Vit D in patients who either took Vit D to excess or in those with high blood levels. And, the majority of my patients tested for Vit D were low or very low. This I believe is due mostly to skin not being exposed to the sun than to intake of precursors. However, recently a new study suggests that only those with documented low D levels AND with a comorbidity such as diabetes, cardiovascular disease or renal disease be supplemented. I’m not sure what to make of that. I treat those that are low & I’ve had no problems. It should be noted that there is a study out there that shows that people who take vitamins chronically have higher comorbidities & even have increased chances of death. However, the study was retrospective & not adjusted for comorbidities already present in the study population. The study also did not take into consideration the start or duration of vitamin intake. 30:56

[@mariobenedetti2206]

the 90’s shaky fitness thingy in the backgroud makes everything even better. thank you doc.

[@crakmonckey1908]

Hilarious

[@TheMisterGuy]

I'm constantly offering my wife supplements of Vitamin D. She was much more consistent with it in her twenties than she is now.

[@stephenkinq5425]

I'm sure She is 😎

[@granddaddyofthemall6320]

That's because she wants vitamin BBC.

[@iraluft1825]

Remind your wife to get her Vitamin D blood level tested. If her primary doc won't order it, or insurance won't cover it, then order it (on your own) from Life Extension, or Any Blood Test Now, etc. Reference range is 30-100. Optimal is considered 50-80. A friend ordered the test herself, it came back 13. She showed the report to her doc. Big oops, eh?

[@Johnwiccka]

@@iraluft1825 you are either a good troll or totally unable to comprehend jokes

[@mrsmrmrsmr]

ttil she tries D3

[@sumo_mac7226]

This is, by far, the best channel for exercise and health information. Thank you so much for all the amazing information you share with us.

[@АлексейЛесуков-ч3ь]

Let me correct the guy in the video he is very wrong, he said don't worry about estrogen levels and eat soy? Really? He takes high doses of testosterone and has to use an estrogen blocker to avoid gynecomastia and water retention all bodybuilders on gear use either Tamoxifen or Arimidex so on top of that he recommend to use soy? he is crazy . He also said all vitamin brands are made equal? very happy ignorant, for an example Centrum vitamins one a day are garbage because they are made in a lab they are synthetic not from natural sources and come on guys how much of each vitamin and mineral you get in one pill a day? is a joke not even 5% of the daily requirements, other vitamins like nature made are very good quality but I buy optimum nutrition Option men 3 tablets a day or I also buy Muscle tech multivitamin 3 tablets a day.

[@mranansi8901]

Just found your channel so clearly I just found my Zen and I'm trying to improve my health. Thank you good sir.

[@UNLKYHNTR]

I found this video because everyone is talking about that AG1 shit. Thanks for an honest video without trying to shove shit down our throats. Love it!

[@ryanschwan2507]

Cmon, a bag of freeze dried pond scum mixed with salt and powdered apple peels is clearly worth $100! It's a bargain!

[@Draalnexa]

Excellent no BS video, zero red flags and totally on point. Fun to watch too!

[@TheAndybear06]

Dude you crack me tf up. Very informative but light at the same time. I’m digging your style. Subscribed!

[@LethalAce]

I’ve been going to the gym off and on for over 8 years now and I can say by far you have been my favorite gym KZbinr there is! Keep up the hard work and I appreciate all the advice 🖤😎

[@sova7654]

Holy I'm new to this channel and it's the first time I've seen a bald jacked man talking maths and giving solid advice. Kudos to you man, I love your vids.

[@dreisan4969]

I appreciate that the shake weight is now sitting like a trophy behind him

[@markvanrobaeys9639]

Do you think we could convince Dr.Mike shoot a work out video with that OnlyFans model again and have her use the shake weight? *For research purposes?

[@walrus-splice-renewable]

That's actually a fleshlight

[@SinisterSkip]

Awesome vid as always. Little caviat: whey protein's fast absorption only applies in the exact study setup: empty stomach + taken in isolation (for science). In PRACTICE, whey is often taken with some form of a meal, together with some fat, complex carbs and/or fiber, often significantly slowing the absorption time of any protein (+ significantly lowering any glycemix index). In short: Don't expect any significant gains from buying 'timed release' protein powder, if you already time release your whey with a regular meal. Also, regular milk products generally are 80% casein, if you want to add in some slow release protein. Protein from full eggs is extremely slow etc. etc. Enough reasons generally, why whey is the only protein powder you need.

[@navy_flyer2331]

Fair point, but anyone with a base level of knowledge will specifically take whey along with dextrose (or sour candies) post-workout, and likewise take casein either by itself or with a slow-digesting carbohydrate before bed. In doing the above, you capitalize on the absorption rates of each respective protein and utilize them accordingly.

[@RAPEDBYBLACKS]

None of that shit matters

[@Beetlejuice2100]

So, would drinking a casein shake over the day be a "good way" of doing it, or just stick to whey after workout?

[@quantum_ocean]

The key takeaways from this discussion on supplements for hypertrophy and strength training are: 1. **Protein shakes** (whey, casein, soy) are useful for muscle growth, recovery, and meal replacements. 2. **Workout carbs** (like dextrose powder, Gatorade) help sustain energy and maximize performance in longer workouts. 3. **Creatine** is one of the most effective and well-studied supplements for muscle growth, performance, and recovery. 4. **Multivitamins/multiminerals** serve as an insurance policy for overall health, ensuring no nutrient deficiencies. 5. **Slow-digesting carbs** (e.g., waxy maize) can be useful for meal replacements if needed. 6. Beginners don’t need supplements but can benefit from a multivitamin, while intermediates and advanced lifters can use supplements based on specific needs.

[@Metal_Badger]

You stuff is actually educational and fun to watch, and you give power point presentations along with it so it’s really nice to take notes 🙏 thanks Dr. Mike. Idk why I didn’t listen to you sooner over just roided out influencers.

[@richardsykes6762]

This is by far my favorite fitness channel. Great info man & love the laughs along the way.

[@csambrooke]

Love the dry humour!!! Goes very well with the amazing advice! Thanks for your channel. I’ve been watching you so much since discovering your channel a couple weeks ago!

[@MinimalisTech]

LMFAO. How the actual EFF can this guy be so funny and educationally valuable at the same time.

[@Ryanflanagan0301]

Saw the shakeweight in the back and immediately thought of the South Park episode and Dr. Mike getting his “cool down” from the weight. It must be his pre-recording ritual now. Must be a hell of a workout. But seriously, really informative video, love your videos! So helpful in so many ways. The fitness industry needs more people like you.

[@hurrrrrdurrr4415]

Even man needs an ol' fashoined

[@JoshuaTMagee]

Amazing, informative, and entertaining video as always, gents! I love that Scott the Video Guy is getting more audio commentary opportunities. I feel like it's only a matter of time until his on-camera debut 🤘

[@АлексейЛесуков-ч3ь]

Let me correct the guy in the video he is very wrong, he said don't worry about estrogen levels and eat soy? Really? He takes high doses of testosterone and has to use an estrogen blocker to avoid gynecomastia and water retention all bodybuilders on gear use either Tamoxifen or Arimidex so on top of that he recommend to use soy? he is crazy . He also said all vitamin brands are made equal? very happy ignorant, for an example Centrum vitamins one a day are garbage because they are made in a lab they are synthetic not from natural sources and come on guys how much of each vitamin and mineral you get in one pill a day? is a joke not even 5% of the daily requirements, other vitamins like nature made are very good quality but I buy optimum nutrition Option men 3 tablets a day or I also buy Muscle tech multivitamin 3 tablets a day.

[@pranavamedia]

00:01 Choosing worthwhile supplements for muscle growth 02:09 Legal supplements for muscle growth and health 06:04 Different protein options for muscle growth and health. 08:18 Protein and workout carbs are crucial for muscle growth 12:19 Using waxy maize or slow-digesting carbs with protein makes an excellent meal replacement 14:21 Meal replacement powders are convenient and can be stored easily. 18:08 Creatine can have varying effects based on diet. 19:50 Creatine supplementation and its effects on muscle growth and water weight gain. 23:29 Consider taking a multivitamin for overall health and wellness. 25:11 Be cautious with consuming excessive vitamins and minerals. 28:38 Consider supplements for advanced individuals 30:15 Taking supplements can boost results from hard work.

[@adolfadolfius5586]

Great video! I was able to get some info on the stuff I am not so interested in simply by reading your charts and for the stuff I actually came here for I was able to watch you elaborate a little more. Love it.

[@thebearded4427]

This is freaking gold for anyone starting with their training journey! Also fun to know that I'm a cretine hyperresponder. I eat alot of red meat daily so I got double surprised since i didn't even know it was a thing. Was even more surprised that I can feel a extremely clear difference between no creatine workouts and creatine 1 hour prior workouts. The tension in the muscles are just way way tighter and the pump is there in half the time. Assume it's due to a combination of higher muscle volume due to water, better recovery and slightly higher force/volume.

[@bobnewkirk7003]

After your recommendation and others I finally started doing intra-workout nutrition. Its still early in my own testing but so far its been a game changer for me. Previously I was getting super exhausted and dealing with a ton of Systemic Fatigue at the end and after my workouts so I decided to add in a simple shake with some carbs. after the addition I was able to complete my workout and didn't feel like a zombie the rest of the day. In addition I was able to take my target muscles to local fatigue over simply "burning out" by the end of my workout so the quality of my workout has improved. Even if my workout hasn't changed markedly, in terms of sets or reps, with this "supplement" my quality of life afterwards and the next day have improved radically so I'm sold and I would absolutely recommend trying it.

[@Ginogump]

Been doing that as well for about 2 weeks and I've really felt a great benefit since my routines get to that 2 hour mark quite frequently

[@Beastking1107]

Intra is amazing I will portion out a shake, or a protein bar, or just pure simple carb bar of sort - depending on how I feel during a work out, and eventually you get the feel for all your occuring scenarios Now I literally never miss to pack up a snack or shake goin to the gym

[@BrofUJu]

Any specific stuff? I used to do pre workout during my workout, and usually just a little candy for carbs lol working out at night so doing no caffeine now

[@Ginogump]

Pinch of salt, some sugar(I just did straight up brown sugar or honey since thats what I got) and some whey. I add cinnamon cause I love that shit and its been great lol@@BrofUJu

[@bobnewkirk7003]

@@BrofUJu honestly its basically just lemonade. I mix up 45g honey with the juice of 1 lemon and 1L (32oz) of water in a nalgene. There are plenty of good recipes out there but I'm just lazy and its just stuff I already had around the kitchen. People even mix their recovery carbs into their shake, but personally I want to enjoy my shake on its own after.

[@paulthomassen5007]

I dropped coffee and Caffeine in general. It has made a huge difference to me. I suddenly sleep extremely well, I don't get tired on nightshifts anymore. And my body feels fantastic. I have a lot more energy after being off caffeine for close to a year now. I don't sleep more, but the quality of sleep is off the charts. Now I can go to the gym at six in the morning and feel great.

[@sarahdell4042]

I’ve noticed this as well. I need to cycle pre workout with caffeine usually a month each year sadly. I lose motivation, and find the high caffeine in the pre workout keeps me moving.

[@westcoastbred7745]

I stopped coffee as well I switched to iced teas specifically green teas. I have an energy drink here and there

[@somefuckstolemynick]

Did a month without caffeine and felt absolutely fantastic. But caffeine is one hell of a drug man..

[@paulthomassen5007]

@@westcoastbred7745, the energy drinks will probably negate the benefits of quitting coffee. I too drink a little tea. But very little, a couple of cups a month maybe

[@paraseek5623]

Coffee is good for us. It prevents Fatty Livers for one example..

[@watcheswork1217]

Really appreciate the straight forward info. I am 66 and have been working out for a year and half. Been really interested in what I should consume post workout. Thanks.

[@pattressel3864]

If you are sweating a lot, you may need to replace electrolytes. This isn't just for hard aerobic activities -- it could be moderate exertion in hot weather. The issue is that you don't just lose water -- you also lose sodium (primarily), potassium, magnesium, calcium. Loss of sodium (hyponatremia) can have neurologic effects -- nausea, light-headedness, confusion. Back when I used to do the Komen for the Cure Three-Day Walk, they would attempt to prevent this by offering electrolyte drinks, salty snacks, and potassium-containing fruit like oranges and bananas. There would still occasionally be walkers who got hyponatremia, and who would be treated with IV electrolytes.

[@summudafuca]

Brilliant video and thank you for posting Dr. So informative!

[@robwoods5192]

As an old guy just getting back into weight lifting I'd love to see a break down of all your general recommendations filtered through the lens of muscle building with type 2 diabetes vis a vis: grams of carbs / day, compensating for lower energy due to lower carb intake, pre / post supplements with carbs, cautions around creatine and risk to kidneys, cautions around illegal supplements and kidney/liver/heart damage, anaerobic vs aerobic exercise, etc.

[@ThomasL12.]

i have been working out for 4 years and made nearly no progress until about a year ago, you would think i would have realized but i didn’t. I was always afraid to eat in a caloric surplus. Thank you for your help.

[@KITKATHERO]

This sounds exactly like me. Spinning my wheels with what seemed like good programming, but I couldn't progressively overload. I added two protein shakes a day and I'm getting huge compliments

[@iRjarlok]

Did you wait a year to comment on this video or did Mike teach you something on the subject a year ago?

[@FullRangeOfMotion7]

Social media has convinced people that being 10% all year round and making good gains is possible. Maybe possible for the genetically elite, but not for 99% of people. Sprinkle in Greg Doucette's bullshit and constant redefining of maingaining and you have a perfect recipe for making minimal to no gains. I've made my best gains going from 15% to 20% bodyfat. Bulking will always be the most optimal way to build muscle.

[@executiveinvestments]

@@iRjarlokexactly. These kids are just so full of shit.

[@goaltotroll4241]

Worked out for 4 years and no progress? Yikes

[@NinjaSeppo]

Mike is made out of pure Lamborghinium at this point

[@stevelee3144]

He has two

[@deus6950]

​@@stevelee3144for real?

[@jeffkilgore6320]

That’s not an element. I looked it up.

[@mtndew4746]

​@@jeffkilgore6320How studious of you, jeff.

[@scroogemcj7851]

​@jeffkilgore6320 it's humor son, try it sometime. 🎉

[@mcshamkraken4448]

Dr. Mike, Dr J here. I like your witty and sarcastic delivery... especially in videos that you analyze social media influencers. That being said, your no nonsense approach is very much appreciated and the fact that you back up your statements with scientifically valid and documented findings is a relief

[@affableman]

just discovered your channel. It's great, it's science based thank God and you're excellent at calling out bullshit. Count me as a subscriber.

[@wallylasuer6886]

Thank for the extremely good information with a little humor sprinkled in. Been lifting all my life I’m 66 and used various supplements throughout the years knowing now lots of them were money down the drain. I just started with creatine again and protein isolate after over a year of no supplementation. At my age my workouts have evolved to reflect my age so I’m trying to get back a little of what I had when I was younger which is more fuller pronounced muscle quality.

[@gelliohumberto5858]

I am 62 and it sounds like my life story. I peed out enough supplements to buy a corvette!😂 Just started supplementing with protein powder, what a difference.👍😊💪🏽

[@wallylasuer6886]

@@gelliohumberto5858 ha yes most of the stuff is a waste of money, if your not using it yet I would add the creatine into your supplementation also. I’ve been using it about 5 weeks and it’s definitely starting to give me a little more size and definition. I’m Really happy with the results.

[@retomeili6690]

THANK YOU for this video. Mike, you are one of the very FEW people who take a practical approach towards supplementation. If you see health "experts" in the media, they will often say that there's no reason to supplement protein or vitamins if you aren't sick. But it's just as you said: if you spend the $20 a YEAR you can be basically 100% sure that you're not lacking any essential micronutrients instead of waiting for your doctor to tell you you're suffering from whatever deficiency after the fact. Why would anyone not do that? There's zero health risk and almost no costs. People spend more on a single meal. It drives me crazy.

[@GP-qz6kk]

I've never seen that about protein. At least not for ppl weight training - the research supports it. Vitamins, yes, because its not (well) supported by evidence. You could make the same argument for a bunch of things, ie., why not just cover the possibility that it does something despite the lack of/weak evidence? Its your $, so if you feel this argument is worth it, thats your prerogative. It's not the best grounds for nutritionists giving general advice tho. Also, general recommendations, of course, can't cover everyone and every situation.

[@arihaviv8510]

You can do it with kiddie vitamins. There's no reason for the super high doses of vitamins in most adult multivitamins, including vitamin c (sorry Linus pauling...)

[@arihaviv8510]

The reason why people supplement protein is so they can get a source of protein that doesn't have them vomit during a hard workout. Otherwise, it's so easy to get enough protein from food

[@retomeili6690]

​@@GP-qz6kk I'll have to disagree. There's a significant number of people who will have a vitamin deficiency in their life at one point, especially B vitamins and D3. It's not some fringe occurrence. In Germany, more than 40% suffer from vit D deficiency in winter. Other deficiencies occur with a prevalence of about 1-10%, still a lot. Normal grocery store vitamin supplements never contain super high doses. Of course you can wait until you get diagnosed with a deficiency (I was diagnosed with B12 deficiency just recently), but why would you? It costs literally $20 a year to avoid that and bears zero health risks. There's literally no good reason not to advocate for the use of a multivitamin, as Mike suggests here. As for protein: The Germany nutrition authoritiy explicitly states that even people who work out 4-5 times a week (noncompetitively) do not need additional protein. Which is technically true - if you don't aspire to improve but do it "just for fun". But we both know most people who go to the gym have a different mindset.

[@smirbelbirbel]

Note for creatine for small people. I weigh less than 120lbs and taking 5 g messed up my GI tract enough for the discomfort to really impact my workouts. In that case looking up dosing per kg of BW might be worth it. Since I powered the dose to 3 g, I had no issues whatsoever.

[@brianpolston9713]

If creatine gives you cramps, spread it out and/or take it right before working out. It'll absorb faster.

[@JapesZX]

I'm around 120 lb. I don't have any issues taking 5 g of creatine. Different people react differently to creatine, just like with any compound. Adjust the dosage accordingly. Maybe even consider removing it entirely from your supp stack.

[@TimberWulfIsHere]

Bro weighs as much as a fat cat....

[@vegapnyx]

When I first tried creatine years ago at around 120lbs I got cramps. Tried it again last year at around 130lbs (no big difference) and had no problem even with a loading phase of 15g/day. Not sure why honestly - maybe trying different brands? I’d be interested if anyone knows more about how creatine can cause GI issues.

[@kmb957]

Try taking creatine with something like orange juice or apple juice. The sugars/carbs can help with absorption.

[@deckers4050]

Dr Mike is a legend he’s helping me so much with giving loads of additional information to PT clients I’ve learned tones more from his videos than my course, if you’re reading this Dr Mike thank you so much

[@muyleche6466]

I needed this video. This supplement thing has been driving me crazy recently. It's good to hear what you have to say. I trust your recommendations

[@waynekaskie]

Dude! I’m lifting and listening to this. Did a real life spit-take when you explained the baggies in the metallic suitcase. People are looking at me like I’m nuts. I AM, but people don’t normally notice. Thanks for that injection of humor like a shot of tr&n in the @$$!

[@Ilyaphd]

Recently discovered Dr. Mike and the channel. I am Nutritional biochemist myself and the channel provides accurate information about nutrition in sports which is always a plus! This video is very helpful to sort out the snake oils being sold out there. Thanks.

[@DonaldRangel-n5v]

Interesting to hear about supplements! I recently saw an article on Total Shape that analyzed protein shakes and mentioned similar benefits to what you're discussing here. Really makes you think about choosing the right protein powder. Great video!

[@MeatCognition]

Buff Sports Science Man is one of my favorite new channels.

[@xraydelta100]

Very enjoyable video about things I already know and use....but could not leave the video because of the comedic remarks. Thanks for the great humor with the refresher on supplements.

[@ryancarter8672]

Opening with a Liver King call-out, given the title of this vid, is just the strongest of openings. Take my like; you earned it Doc Mike.

[@MultiStats]

I can't tell you how many times I've heard someone say something like, "You don't need to take vitamin/mineral supplements. Just eat a healthy diet. All it is doing is giving you expensive urine". Dr. Mike hits that point exactly. A basic supplement should not be expensive and it can be thought of as insurance.

[@adrianantico3750]

He also said if you take more than recommended you'll turn yellow. Thus, if you're already hitting all those needs with your varied diet, adding your insurance policy will turn you yellow.

[@NonStopGaming15]

you are ignoring absorption

[@TaraMartell]

Love your videos. They are super informative, and I love your delivery.

[@igobytony]

That meat eater and creatine thing is so real. I'm a pescatarian and I gain about 5-7 lbs and crazy pumps when I'm loaded up.

[@edrossi1804]

Dr Mike is hysterical, more entertaining than 99% of stuff on KZbin

[@topwinner01]

I wear overalls to the gym

[@frenchbeluga7055]

The real American way

[@Ultralink1001]

So brave

[@kevinhikes3132]

Ronnie mac

[@UnitedWeStandFreedom]

Same here buddy !! Yee haaa !! We bees' real men 😂

[@StrengthHacksCoaching]

My list: - jarrows unflavored whey (mixed with raw cacao powder) - creatine monohydrate - occasional multi gummies when I have a crappy nutrition day - sprayable magnesium/zinc recovery oil - jarrows vitamin d3 + k2 - beet root powder

[@CamQTR]

But Dr. Mike, girls in overalls with nothing else! So sexy! ...Oh, sorry, I forgot, you're gay. C'mon! We all know!

[@prosocial_lad]

sprayable recovery oil is an advanced maneuver

[@gvon1989]

What's the reason for beet root powder?

[@vidz953]

I knew magnesium was able to be absorbed through the skin but had no idea zinc was similar.

[@forthelulz8085]

Doubt this needs to be said, but for those who don't know how creatine works. Creatine mimics a compound that allows you to do more anaerobic exercise. Basically when you use ATP (your body's energy source) it has two sources of getting energy. It has to go through the anaerobic process first, then it goes into the mitochondria and goes through the aerobic process. When ATP goes through the anaerobic process it splits off a piece of the molecule which releases energy, if there is creatine present it bids to the broken molecule and it can go right back through the anaerobic process again. This is why you can get a little more anaerobic exercise in when you are fully saturated with creatine. That little extra can compound into a lot of muscle tissue over long periods of time.

[@diegoperez-ej8zj]

Yo, not to be rude but just want to clarify a few things. Your body actually has 3 sources of producing atp. One of which is the creatine phosphate system, its the system your body uses for the quickest delivery of atp as its a one way reaction driven by an enzyme called creatine kinase. Those enzyme breaks apart the third bonded phosphate molecule, in doing so as you said it releases energy, about 32-34 units of atp. This system is the one you use for explosive intense workout outs such as 1-5 rep maxes, sprints, heavy lifting etc. Generally things that take about 1-60 seconds to complete, this compiles with your other system s. Creatine also helps with drawing in free amino acids into the muscle cell where they can be converted into proteins/ tissue. Hope this helps(bachelor's exercise science/ kinesiology, masters exercise physiology)

[@timgerber5563]

I personally only use whey, a multivitamin which includes d3, and fish oil. The only other „supplement“ I really appreciate is flavour powder with sweetener. I use this for skyr (fat free greek yoghurt) and it’s a real help to satisfy my taste for chocolate on diets. Also, I‘ve used casein in the past when I was on the road, but I really dislike the consistency.

[@Nice_Fella]

what brands of flavour powder? I've never looked into this before

[@timgerber5563]

I‘m based in Germany and we have multiple brands that are not present in the states. Most protein brand also sell either flavour drops or flavour powders. I would just check out some samples and see what you like best.

[@ScorpioAJO]

Finally!!! Someone that actually speaks sense and straight up. Thanks Doc!

[@kierenmoore3236]

Yes - a good Men’s Multivit, 2-3g Omega-3, Creatine Mono, Whey Protein. Black coffee pre-workout. That’s all.

[@dazem5418]

And glutamine to add the cherry on top

[@VegetaPrinceOfSaiyans]

Nothing like a big black coffee to get ready to train.

[@Chadillac_fit]

Vitamin D3 is a must also!

[@trentw.3566]

And Test E and Primo, l-carnitine fumarate, and glutamine, some tribulus, and zinc, boron, magnesium and iodine. And vitamins D, calcium, and vitamin E. And B-6.

[@DopeBoysofatlanta]

You don’t need whey protein

[@grinnerzakaminicide1201]

my man, you are hilarious! and yet informative and educated. Brilliant work!

[@DavidDavis311]

Been doing the Gatorade thing during my training for months now. Glad you confirmed my suspicion on that. I’ve found it keeps my energy levels higher with slight pump improvement. Overall would recommend.

[@akbananachucker2441]

Don't take that crap. I can tell you haven't looked in the ingredients list. Dextrose is crap for your liver wich is the main organ to help synthesize proteins and other vitamins. Then the tiny bit of potassium that it has is one that you can't use that well. The rest is a bit of salt and crap. Don't listen to Dr. Mike about supplements because hemdoesnt know crap.

[@andreacantarini7663]

Same

[@akbananachucker2441]

Gatorade is bad for you. The potassium it had isn't absorbable. The rest is salt, and other crap along with dextrose wich is terrible for your liver wich is the organ that synthesizes protein and a ton of other stuff. Think again. Dr. Mike should know this. Don't know why he endorses Gatorade? Probably getting paid by them.

[@akbananachucker2441]

Stop deleting my comes. Gatorade is terrible for you!

[@werdwerdus]

the powder is super cheap and lasts forever too 👍

[@dragoncrag]

I appreciate you man, your genuine and honest. good stuff

[@Nico_Dica]

I just started a Job a month ago after 3 years being jobless.. This is a physical one and this made me want to go to the gym again, this video couldn't have popped in my feeds at better timing 😄 Thanks Dr. ! 😘😘

[@xblackskiesx]

congrats on the new job!

[@nyfinest_bkny]

Congrats brother!!!

[@TravisH-nm9fy]

Loser why were you jobless for 3 years ?

[@ItsMeChillTyme]

Congrats on the new job bro! Just a question, did you mention the gap on your resume or applied as fresh? Cause I'm double your gap (tried to be entrepreneur in different businesses) and I'm thinking of just going fresh.

[@tiervexx]

Great video and very entertaining as always! One thing I wanted to comment on is that there has been some research that multivitamins have bad health results and it has been theorized this is because they contain too much heavy metals like Chromium. I have no idea if this would be very different if they only studied their effects on weight lifters. I think it's often wise to restrict mineral and vitamin supplements to just what your regular diet isn't very high on.

[@s.hakken539]

I remember something about folic acid having adverse health effects as well

[@bogechoginson3728]

Fun fact- my brother accidently left his sidearm in his backpack, along with a bag of creatine. He went through the security at an airport. It did not go end well.

[@cellP8]

😂😂😂

[@donbacker9883]

Oops!

[@kevindittler6524]

The thought process was Oooooo SSshhhhiiiiittttttttt! This is not going to go well!

[@trevormassoth2802]

Thats an oopsie

[@christian7200]

Damn did they end up charging him with a felony?

[@reehee5475]

Mate, I have just gotten onto your videos and I love them. You’re the greatest. Hilarious, entertaining and informative. Have a great day Champion

[@Zalakat]

I'm a beginner but a protein shake once a day has a significant mental impact on my attitude about actually making it to the gym on any given day. So even if it does nothing for me, the placebo effect it has on my motivation makes it worth it to me for now.

[@werdwerdus]

if it helps your motivation it is definitely worthwhile 👍

[@deus6950]

Creatine will do the same

[@Timeless-wisdom-now]

Placebo effect is totally valid. If it give you an edge or boost its doing something for you

[@elgringo1666]

Agree. My 2 scoops of Strawberry w/ 1 scoop frozen blueberries and 400mg 2% milk is my daily reward for putting in the work. Maybe it helps, maybe it doesn't, taste yummy all the same.

[@HighQualityLeftover]

THANK YOU for putting the focus on beginners and intermediate. I am pretty sure that at leat 85% of the people engaging in fitness content (watching, commenting, etc.) and most advice we get is of hardcore bodybuilders for hardcore bodybuilders.

[@Static-ash]

My Dad was an Ozark hillbilly and he loved his bib overalls, especially in his later years, because he had way more belly than he had butt. So we liked the overalls too since we weren't looking at his buttcrack all the time 😂 RIP Dad❤

[@Balintawak72]

Second to NONE. After years of martial arts and weight training, Dr. Mike is my “go to”. Best content on KZbin.

[@sosministriesrev1412]

Most honest video regarding supplements l have heard, with the humor in there 😊. Thanks Dr. Mike, lot of BS out there.

[@BrownPatriot316]

I take all these supplements mentioned here, so glad to know I’m on the right track! 💪🏼

[@sharmansmith8443]

Omg, I love the info Dr. Mike and your humour alone is worth all the great watches. Ha ha! Oh geeze...thanks you so much!! I work at a health food store and want to keep learning. I trust your information and appreciate all the work and research you put into your channel.

[@oldsingingstudentdougbillf1665]

I used to use creatine, but I didn’t enjoy the weight gain, so I stopped and I feel better. My two supplements that I use daily are whey isolate an L-citrolene. The 1 heaping scoop of isolate (about 30gm protein) is consumed as a smoothie with 2 cups of water, 2 cups of raw spinach, 1/2 cup of plain high protein yogurt, 1 raw egg, 1/2 tsp raw honey, 1 cup of mixed berries and 1/2 med banana. It’s filling and very delicious. 2 hours later I’m in need of a healthy sandwich with tuna or avocado and poached egg on toasted sourdough. They are my supplements. 😋😋😋

[@richardlawson6787]

No wonder your gaining weight eating that frequently it wasn't the Creatine

[@kiiteecali]

Gotta pause and type... THANK YOU! Just clean, safe supplement advice!! ❣️❣️❣️❣️

[@gncbyron]

I work at GNC...Thanks for the shout out :)

[@WolfWreader]

i love your shakeweight hiding in the background. thanks for the info!

[@TonyBabarino]

I saw that too!

[@andrewandrew569]

I really enjoy how I disagree with most of your personal opinions but get ample information for your videos to formulate my own. ❤

[@AllDayErrDay.]

Creatine absolutely revolutionized my physique. I was stuck at 195 for years. Started taking creatine and got to 230 in a little under 2 years while doing cardio (in conjunction with weight training, obviously) almost every day.

[@tonitonez960]

What type did you take monohydrate or HCL?

[@AllDayErrDay.]

@@tonitonez960 monohydrate

[@alstocktrades]

I'm a medical student who's on track to becoming an academic physician and I have to say this guy is on point. Trying to work off the weight from all the studying I really appreciate you sir thank you for what you're doing to the community. Cheers, Albert Alan

[@crewdat]

Good luck!

[@squallrulz20]

I use protein powder to make cheesecakes or brownies to replace meals or suppress some hunger on a not so massive cut. Also, when taking creatine monohydrate it felt like I was drinking sand which was disgusting... so I started mixing it with yoghurt and this made it way more tolerable

[@kennyloiaconoattanasiofami1116]

Hey doc. I would love a run down on what companies / brands you tend to use and trust for a future video. Thank you the fantastic content.

[@BrandonONeal-wv2cb]

44 y/o. Ex athlete. I’ve only watched Dr Mike here and it’s life changing. Thank you