I actually have studied the extensive effects of creatine mono tearing a hole in my gut alot worse than its cousins. And while cheeper needs a higher dose to be effective. Not convinced it will stay above hcl in the long run, but time will tell i suppose.
Some advices how to take creatine monohydrate? I drink coffee as a pre work out and normally creatine after workout with a shake. With all the information out there I'm a little confuse...
The day my journey started, i was 21 fat and demotivated, but when a kid called me uncle, that was the hit, and now I'm 24 living the dream loving the journey, good to see I'm already using all the first 2 tier sups
Kids calls us uncle regardless. I used to be 104 kg at 22 years old, one year later loses around 30 kg and kids still calls me uncle. I think it's because of my face 😭
Not really a fitness supplement, but I feel FIBER supplementation is the most often overlooked even though data shows pretty much everyone’s diet is deficient in fiber.
If you replace any processed packaged foods with actual food food, it’s really easy to get plenty of fiber…and also more hydration. Let food be thy medicine.
I'm vegetarian so when i started having 100gm chickpeas everyday for protein, I noticed my bowel movements got way too easy and i found out it had 19gm fiber 😀😀 do suggest everyone to give it a try
This is so fun to watch! If you're the type to see only whats best, I really recommend you to watch the whole thing, its free information and next time when someone asks you about these supplements you can answer then easily. Its great knowledge, thanks Picturefit!
What a great video! Anyone who is beginning their fitness or supplementation journey should watch this, especially if they're overwhelmed by all the over-marketed crap that is out there.
Great video! The 30 minutes just flew by! Although most of us that follow fitness likely knew most of this, it is still important to repeat this and hear your spin on this issue. Thank you very much!!!!
Protein whey - prefer isolate Creatine monohydrate - it works Pre-workout - use high caffeine on Friday/Saturday, stim free weekdays so I don't screw my sleep up Vitamin D - high dose 4000iu (i'm indoors a bit too much) Fish Oil - Omega3 good for inflammation Glucosamine and chondroitin - good for joints (although scientists don't know why only that the results show improved cartilage) Probiotic digestive enzymes - gut health & improves nutrient absorption Psyllium husks high fibre - find this has helped keep good digestion with a high protein diet ZMA - zinc magnesium vitamin B6 Electrolyte complex - mainly for potassium & salt, recently learned salt also helps absorption of creatine If cutting will add a multivitamin
I woke up, and was feeling low energy - until this video popped up~!! Now, I'm pumped, and feeling happier!! Thank you for your consistent awesome energy!! Stay safe, and healthy, and don't ever stop doing the good that you do
ashwaganda is the ultimate recovery supplement, especially if you can manage to source the least synthetic form possible. Helps with mood, focus, hormone production (including test), and joint and muscle health. Not specifically a fitness supplement but it sure is a great one. Tongkat is a another good one and arguably even better for fitness.
Good video, I appreciate your channel. As a recommendation getting into the actual content earlier than 4:30 would be more consumable by the viewer. Keep up the content, I'm a fan!
Nice vid! Now I'd wish you would cover a couple more, if you have the chance: multivitamins(it's a fairly broad term, but hey), fish oil, collagen, choline bitrartrate, l-tyrosine, betaine anhydrous, EAAs. There's probably more, but I'm especially curious about these cuz they're usually marketed/added in preworkouts. Thanks a bunch!
creatine, whey and black coffee for me are supplements must take , zinc magnesium vitamin d and b and fish oil come second , may be i would give beta alanine a try .
I'm surprised to see Citruline-Malate so low to be honest. To me that's an A for sure, ridiculously hard to get enough of it through your diet (6-8g from beets? Sounds horrible), and plenty of research backing up it's efficacy. Plus it has benefits outside of fitness as well. I'm a HUGE fan of this one in case you can't tell. Great video! Keep em coming!
Absolutely, for me it has the most noticable effects after creatine. And I have tried really a lot of supplements. Sodium Bicorbanate should be higher as well if we talk about fitness performance and not just gym.
@@martinguzman6673 he describes it in the video. Basically it enhances the pump, and it's hands down the best supplement for increasing pumps. It's also good for increasing endurance, and because it increases blood circulation it can also help men with E.D. and Performance issues.
Had to do a research paper on HMB. Pretty good summary of it. Most of its use will likely be to help people suffering sarcopenia. So, elderly people, or those recovering after ICU treatment or some sort of prolonged bed rest
Vitamin D deficiency is real my friend! Worth putting it in the B tier at least if not A. Looking forward to hear your thoughts. Otherwise a great video as always 🙌
At least for me Creatine monohydrate has one more effect: I have tendinopathy and went through few fractures, and creatine helps for the pain and joint strength A LOT. I can't really say I feel its effect on workout potential as much as it does for my joint mobility. This is just anecdotal personal experience, as I haven't seen any research confirming it, but if you have joint pain you can give it a shot.
Creatine can exacerbate tendinitis because it aids hypertrophy of muscle bellies faster than tendon strength, weakening tendons compared to muscle strength, proportionally
@@pathologicaldoubt Cool, cool cool. Tendinitis is not the same as tendinopathy though. Not to mention the fact that I specifically pointed out this is personal experience, not science.
Check out the NoLimitSquad channel. His entire channel is on isometrics and joint support and what we can do to improve them. He also dropped a supp video a few weeks ago
Pretty nice video, i been training for 10 years now and so far creatine monohydrate for me personally is one of the two only things that actually make a noticeable difference. Ashwagandha is a big number 2 for me because lots of gains happen when we sleep and i sleep alot deeper when i take it so it is worth it in my opinion.
Im probably genetically affected by hair loss when looking at my family, so I’m really unsure about Creatine, even though it seems to make such a big difference... can anyone tell me about their experience with Creatine, especially in regard to genetical hair loss?
Been taking it for 4.5 years and i think i lost some but idk how much would have happened anyway. Dad's basically bald but my hairline still holds up 24->29 yo
It does accelerate hair loss if you are predisposed to balding. I had 2 hair restoration procedures and everytime i take creatine my preexisting hair seem to thin out. Still enjoy taking it though because of the great benefits in performance. If you want to consider maintaining your hair you'll probably be better off without it unless you take a dht blocker.
Hair loss affects a big percentage of the male population. You could try taking it and see if the hair loss becomes more pronounced, in which case, you could stop it. On a personal opinion, it might have had some effect on my (genetically predisposed) hair loss. However, the benefits are just too great compared to a minimal hair loss in my case.
Creatine monohydrate is well studied and proven to be completely safe over years of research and it is really affordable! Hcl is supposedly more soluble(?) Essentially meaning you can take less with the same effect, however the studies are inconclusive and hcl is generally more expensive. Stick to monohydrate imo
This is by far the most accurate tier list I've ever encountered. I'm doing my license degree on ergogenous supplements and novel sports supplements and different methods on how to enhance their effect or efficacy by studying the potential sinergism between two supplements or more at a biochemical level when taken together to see if it's possible to actually make some from these tier list actually useful. But I'd clearly put BCAA a D. (= Still. Amazing. This video should be seen by millions.
I actually love that people are ranking BCAAs worse than I did. If it was based on my personal gripe, it would be the lowest of D tier as well. Thanks for kind words, best of luck on your license.
I started working out two weeks ago. I did a little bit of research about supplements and I am happy to see the ones I chose are ranked high: creatine monohydrate, casein protein for those long hours at work and before bed, whey protein for before or after workout, and I have been mixing beta-alanine with L-citruline as a pre-workout. These last two make me sweat almost exactly have an hour after I had them, I don't if that's normal or it is that I am not used to them. I also thought maybe I don't need them, but a couple of days ago I did my workout without these supplements and next day I was a lot more in pain than previous days, so maybe they do work well together. Someone with more experience could advise me better; nevertheless, I think I have a solid supplementation.
I love the video, but IMO the background music was a bit too loud, especially with its varied pitches. It may just be a personal preference thing, but I think a quieter, more low-key background song would work better for this longer form, more casual type of video :)
For Magnesium, I think a separate video on all the different kinds of magnesium supplements are needed. Some forms are just not that good, i.e. magnesium oxide, while other are not only more easily absorbed by the body, they also *might* have a fitness benefit. (I heard magnesium glycinate and malate as two good examples, but don't quote me on that.)
I believe magnesium bisglycinate is the best form. Idk if it has any direct fitness benefits, but it can definitely help with sleep and also sooth your nervous system if you've taken too much stims or something.
@@DVNGXR yeah from what I've found later on, Mg + glycinate is one of the better forms of Magnesium. not directly tied to athletic performance, but it is well absorbed. I guess another plus is that the glycine part of the supplement is one of the ingredients the body needs to make it's own creatine. The other is arginine - the same arginine created from citrulline malate. Interesting connection there.
I feel like it’s really hard to rank supplements like these because of how different they all are like citruline is an amazing pre workout for pumps but then magnesium makes me sleep like a baby so it’s all perspective and what you need.
@@steveellefsen5662 I'm glad to hear that! A few others that have helped with falling alseep for me was l-theanine, b5 (with the magnesium), gaba, lemon balm extract, valerian root and 5-htp.
What’re your thoughts about ashwaganda affecting your hormonal balance/the endocrine system? I’ve been curious about it for awhile especially because I have trouble with sleep, but the hormonal affects seen in the literature give me pause. Also, great video! Love the script-free nature of the video showing off more of your personality! Great info, have a good one! :)
Some supplements with solid research and studies proving effectiveness for muscle strength: Shilajit and Tongkat Ali. I personally really enjoy TA and like it more-so than Ashwagandha because it’s more energizing than sedative. Shilajit has also been proven to optimize hormone levels as well as increase muscle mass and strength. These two stacked together are great for gains. I would advise these much before Turkesterone. I would put these two in a luxury category. If you can afford to have them - I’d say get them. Check pubmed for the research as they are all solid.
DHEA is interesting because the process of Pro-hormones is converted from DHEA into selected compound. Nowadays, it’s more likely to undergo two processes before becoming the final compound, usually maintaining around 30% of the dosage recommended. Take that knowledge as you will. There is interesting data behind it.
Generally agree except for turkesterone. I was skeptical at first but tried it and my pr went up on everything a substantial amount after a few weeks on it. I had peaked and it pushed me over. No change except adding Turk. I know it’s just Anecdotal which isn’t real data but the anecdotal evidence is immense out there. Someone needs to do some real studies on the stuff
L-carnitine is an amazing supplement for me personally. I was taking around 8-10 grams daily and it really helped with cutting down and maintaining lean muscle mass. It doesn’t work for all and yea the studies are minimal but I would say it’s atleast C tier. Also it isn’t really used for the same reasons as citruline. In my experience citruline is used for that sick pump.
@@cry9303 huh? I have personally see the results and atleast for me it works very well. Makes the cutting phase much easier. I've even done cutting phases without it and I can tell the diffrence.
@@cry9303 I mean I do think l-carnitine needs much more data backing it before I could have a solid argument but as of now even if it is placebo, it works for me and many others.
I'll pick up a Casein, I'll have my morning shake with Whey, and my night-time shake with Casein. Also a bag of Citrulline Malate, already taking Creatine Monohydrate and Beta Alanine. Got me some Zinc - Magnesium - Boron - B6 + supp too. Great list, thanks for the info!
@@Rakusa1337 yeah if you are having enough protein you won't see much benefit from adding more on top. I struggle to get enough daily protein sometimes because too much whey can give me gut problems so I have an EEA intra workout that also has some electrolytes in it
One interesting one that you don't have here that would be in D tier but is VERY promising is Bromelain. Pineapple based enzyme that at least in preliminary research is a very good targetted anti-inflammatory for tendon injuries. I have personal experience with this, but very few studies on it yet. Very good for healing and avoiding tendon injuries.
Very good video, I think every lifter should get creatine (when it's on sale) it's so cheap... then move down the list as they need/ can afford. I take creatine, protein powder and any pre-workout that has caffeine and beta alanine, I like itchies :).
I had a friend in college who started taking creatine and he looked great after a few weeks. We always cracked jokes that it reduces ball size and how it really works after we read side affects. For that reason alone I always worried about trying something like that, but according to this, it works? I'm slightly intrigued
Baking soda was once banned in the lifting community. It takes hydrogen out of your muscles allowing you feel less fatigue. Plus it cleanses water. Definitely higher on the list :)
This video was made for educational purposes only not advertising any specific brand like others do. Know the difference people. That's what I love about this guy and his channel. Proud Subscriber
Dianabol really isn't considered that good. Your mainly just gaining water weight. You may look bigger, but that's just water added to your muscles. Once you get off dianabol all that water weight is gone and you shrink back to before you took it. It's a waste honestly, and some say it makes it easier to tear and hurt your muscles because it's inflammatory. To each his own though. But if your gonna get into peds, sarms, prohormone, and straight up testosterone are really the only big enhancing drugs. Massive side effects yes, but they do actually build muscle. Is it worth it, that's all up to you.
I would not listen to this guy about his opinions on these supplements Any supplement you take [in moderation] is good for you, it all depends on the end goal, the person taking it, your diet, your activity levels; too many factors to considers What can be "A" tier for one individual is "F" tier for another
With most of the population being defficient in Protein ( I think it's like 70% ) and WHO undermining increased protein intake I'd DISAGREE with the "A-Tier" position it has on your scale. I'd just bump it up one more to S-Tier lol. This also includes Vegan Protein; it would also be in S-Tier being supported by the general protein in-take deficiency and also considering that most Vegans suffer detrimental affects due to the difficulty of getting enough protein in a vegan diet alone.
Agreed 100%. If I have to choose only one supplement, it will be creatine definitely. From my perspective, proteine in all its forms is unnecessary, if you are able to get all the proteine you need from natural protein sources, also receiving other macronutrients in healthy proportions. Caffeine is unnecessary also. It's easy way to get perked up, but if you have to do it, you possibly need to reconstruct your work/life balance.
Protein supplements are only beneficial when your calorific intake requirements for muscle building (bodybuilder etc) far exceed the requirements of the average person imo
I place BCAAs higher on the list because I do not supplement with protein powders. I get my 200g of protein daily from food, easily. I have noticed 10g of BCAA powder daily helps immensely with recovery time.. it doesn't cause faster muscle building but less time feeling sore. Taurine (not listed) is also amazing for endurance workouts. 5g per day. My hour long cardio sessions never felt better
20:01 actually, the research has shown that over time, yes, you do build a tolerance to the cognitive effects of caffeine, but NOT the physical performance related benefits.
At the end of your normal videos if a new study shows something good or bad for a supplement you have up there you can switch it, or if it’s a supplement you haven’t covered at the end of the video you can throw it on this tier list that you alr have made, it would b a good comparison type thing
Ashwaganda was shafted here, it lowers cortisol which facilitates testosterone production which helps gains, plus the sleep benefits are essential to recovery.
1. Creatine (monohydrate)
2. Protein powder such as Whey, Casein, or vegan.
3. Caffeine
expected
Facts
I actually have studied the extensive effects of creatine mono tearing a hole in my gut alot worse than its cousins. And while cheeper needs a higher dose to be effective. Not convinced it will stay above hcl in the long run, but time will tell i suppose.
@@joshuavance5424 is there any noticeable side affects for hcl ?
Some advices how to take creatine monohydrate? I drink coffee as a pre work out and normally creatine after workout with a shake. With all the information out there I'm a little confuse...
Protein powder, creatine, and coffee. You're welcome.
S tier easy for EZ gains
Saved us time
If you was the homie, I'd kiss you goodnight
Thank you, still watching so I can educate the sheep
Add ashwagandha and you good
Been with you at the start of my fitness career. Now a full time trainer. Thanks for igniting my motivation and desire to be a full blown triangle
That's amazing, so glad to hear that. Best of luck to your training career!
@@PictureFit thanks g! I always reference your vids as a source of info to my clients
Wish i was a triangle
@@Nards_1997 you'll get there bro. Keep at it king
Can i know your opinion in omega 3 fish oil ? what is your review on it?
This was wild but fun to make. Hope you guys like it!
Love your vids man! :)
Get Your Protein!!
What about vitamins?
@@megaman2016 most likely you won’t be insufficient just stick to creatine, protein and definitely some caffeine from pre workout or coffee
Thank u bro.
Would love to see more fitness tier list videos like this!
Tier lists are always fun! Could do this for exercises that target specific muscle group like bicep-exercise tier list.
Athelen X has already done those FYI
@@quanta8382 can you provide me that link
Yes! Please if this could be done as I’m trying to workout out in the regular and want no time wasted in getting the most out of my workouts.
@Andrei Georgescu That’s why they’re “fun.” Not asking for the Commandments of bodybuilding exercises.
Putting bcaa and ZMA so low, can't take this serious 😂
You give me the motivation to come back to the gym when I lose hope in myself. Thank you for your content mate!
Never lose hope brother💪🏻
i hope your hope is lost for good this time :)
get back in the gym brotha
The day my journey started, i was 21 fat and demotivated, but when a kid called me uncle, that was the hit, and now I'm 24 living the dream loving the journey, good to see I'm already using all the first 2 tier sups
Kids calls us uncle regardless. I used to be 104 kg at 22 years old, one year later loses around 30 kg and kids still calls me uncle. I think it's because of my face 😭
good job, uncle hahhahaahah :D
111 👍
Not really a fitness supplement, but I feel FIBER supplementation is the most often overlooked even though data shows pretty much everyone’s diet is deficient in fiber.
How do you take fiber supplements? Which form?
@@sirsa000 psyllium husk and acacia powder
If you replace any processed packaged foods with actual food food, it’s really easy to get plenty of fiber…and also more hydration.
Let food be thy medicine.
Yeah but it's pretty easy to get fiber just eat vegetables and wheat also has a lot of fiber
I'm vegetarian so when i started having 100gm chickpeas everyday for protein, I noticed my bowel movements got way too easy and i found out it had 19gm fiber 😀😀 do suggest everyone to give it a try
This is so fun to watch! If you're the type to see only whats best, I really recommend you to watch the whole thing, its free information and next time when someone asks you about these supplements you can answer then easily. Its great knowledge, thanks Picturefit!
its nice to have you back man. These silly kind of videos are still informative and educational. Keep up the good work.
What a great video! Anyone who is beginning their fitness or supplementation journey should watch this, especially if they're overwhelmed by all the over-marketed crap that is out there.
Good stuff! I just started getting serious about fitness and know that my diet needs work. You answered a ton of questions for me here! Thanks!
Loved this style and would love to see more content like this
you have the highest quality fitness content of any other channel I've seen. Keep up the amazing work!!
Great video! The 30 minutes just flew by! Although most of us that follow fitness likely knew most of this, it is still important to repeat this and hear your spin on this issue. Thank you very much!!!!
Protein whey - prefer isolate
Creatine monohydrate - it works
Pre-workout - use high caffeine on Friday/Saturday, stim free weekdays so I don't screw my sleep up
Vitamin D - high dose 4000iu (i'm indoors a bit too much)
Fish Oil - Omega3 good for inflammation
Glucosamine and chondroitin - good for joints (although scientists don't know why only that the results show improved cartilage)
Probiotic digestive enzymes - gut health & improves nutrient absorption
Psyllium husks high fibre - find this has helped keep good digestion with a high protein diet
ZMA - zinc magnesium vitamin B6
Electrolyte complex - mainly for potassium & salt, recently learned salt also helps absorption of creatine
If cutting will add a multivitamin
I woke up, and was feeling low energy - until this video popped up~!! Now, I'm pumped, and feeling happier!! Thank you for your consistent awesome energy!! Stay safe, and healthy, and don't ever stop doing the good that you do
ashwaganda is the ultimate recovery supplement, especially if you can manage to source the least synthetic form possible. Helps with mood, focus, hormone production (including test), and joint and muscle health. Not specifically a fitness supplement but it sure is a great one. Tongkat is a another good one and arguably even better for fitness.
Also if you are in a hurry to develop alexithymia
It is toxic to the liver, so please beware!!!
in my experience marijuana is the ultimate recovery supplement especially when bulking
Good video, I appreciate your channel. As a recommendation getting into the actual content earlier than 4:30 would be more consumable by the viewer. Keep up the content, I'm a fan!
Great video. Useful information, organized into an understandable way, and from a trusted source.
Nice profile pic
Nice vid! Now I'd wish you would cover a couple more, if you have the chance: multivitamins(it's a fairly broad term, but hey), fish oil, collagen, choline bitrartrate, l-tyrosine, betaine anhydrous, EAAs. There's probably more, but I'm especially curious about these cuz they're usually marketed/added in preworkouts. Thanks a bunch!
creatine, whey and black coffee for me are supplements must take , zinc magnesium vitamin d and b and fish oil come second , may be i would give beta alanine a try .
Try adding GABA to your ZMA stack best sleep ever!
Mirror image of my sup stack
I'm surprised to see Citruline-Malate so low to be honest. To me that's an A for sure, ridiculously hard to get enough of it through your diet (6-8g from beets? Sounds horrible), and plenty of research backing up it's efficacy. Plus it has benefits outside of fitness as well. I'm a HUGE fan of this one in case you can't tell. Great video! Keep em coming!
Absolutely, for me it has the most noticable effects after creatine. And I have tried really a lot of supplements. Sodium Bicorbanate should be higher as well if we talk about fitness performance and not just gym.
What does it do?
@@martinguzman6673 he describes it in the video. Basically it enhances the pump, and it's hands down the best supplement for increasing pumps. It's also good for increasing endurance, and because it increases blood circulation it can also help men with E.D. and Performance issues.
@@richardcaraballo1185 thank you:). What brand do you recommend I wanna give it a shot
@@martinguzman6673 just make sure is Citrulline Malate.
Had to do a research paper on HMB. Pretty good summary of it. Most of its use will likely be to help people suffering sarcopenia. So, elderly people, or those recovering after ICU treatment or some sort of prolonged bed rest
I love this guy! Just popped up randomly and gaining all the attentions for us gym bros 💯👊
Vitamin D deficiency is real my friend! Worth putting it in the B tier at least if not A. Looking forward to hear your thoughts. Otherwise a great video as always 🙌
Vitamin D definitely A or S
I say S for sure! So many are low in it and ensuring you get your daily value is extremely important
agree
It's S tier. It's a must have vitamin just for daily life alone
Also vitamin b12 if you are on a plant based diet.
At least for me Creatine monohydrate has one more effect: I have tendinopathy and went through few fractures, and creatine helps for the pain and joint strength A LOT. I can't really say I feel its effect on workout potential as much as it does for my joint mobility. This is just anecdotal personal experience, as I haven't seen any research confirming it, but if you have joint pain you can give it a shot.
Creatine can exacerbate tendinitis because it aids hypertrophy of muscle bellies faster than tendon strength, weakening tendons compared to muscle strength, proportionally
@@pathologicaldoubt Cool, cool cool. Tendinitis is not the same as tendinopathy though. Not to mention the fact that I specifically pointed out this is personal experience, not science.
Creatine is great for the elderly too as long as they have no kidney issues
Can you do a video on supplements for joint support? This is a topic that not a lot of channels cover except the ones trying to sell their products
MSM, glucosamine, everything else is bullshit
Check out the NoLimitSquad channel. His entire channel is on isometrics and joint support and what we can do to improve them. He also dropped a supp video a few weeks ago
I really liked this tier video, please make more like this
I never make comment, that's how much I want more videos like this
Thanks for taking the time to leave a feedback Max. Appreciate it!
Love the concept of this… would be great if you put a tier list supplement for pre & post endurance workout. Tnx
Great video, great research. I had hoped for a few more popular ones, such as fish oil, vitamin D, weight gainers and zinc, though.
Pretty nice video, i been training for 10 years now and so far creatine monohydrate for me personally is one of the two only things that actually make a noticeable difference. Ashwagandha is a big number 2 for me because lots of gains happen when we sleep and i sleep alot deeper when i take it so it is worth it in my opinion.
Incredible. I'm taking notes!
Im probably genetically affected by hair loss when looking at my family, so I’m really unsure about Creatine, even though it seems to make such a big difference... can anyone tell me about their experience with Creatine, especially in regard to genetical hair loss?
Been taking it for 4.5 years and i think i lost some but idk how much would have happened anyway. Dad's basically bald but my hairline still holds up 24->29 yo
Creatine has 0 effect on hair loss, just take Creatine m8
It does accelerate hair loss if you are predisposed to balding. I had 2 hair restoration procedures and everytime i take creatine my preexisting hair seem to thin out. Still enjoy taking it though because of the great benefits in performance. If you want to consider maintaining your hair you'll probably be better off without it unless you take a dht blocker.
Hair loss affects a big percentage of the male population. You could try taking it and see if the hair loss becomes more pronounced, in which case, you could stop it.
On a personal opinion, it might have had some effect on my (genetically predisposed) hair loss. However, the benefits are just too great compared to a minimal hair loss in my case.
@@hedananddazai5704 it does, and dht levels that thin the hair
Feel free to do more videos like this, really enjoyed it 🥰
Creatine monohydrate is well studied and proven to be completely safe over years of research and it is really affordable! Hcl is supposedly more soluble(?) Essentially meaning you can take less with the same effect, however the studies are inconclusive and hcl is generally more expensive. Stick to monohydrate imo
This is by far the most accurate tier list I've ever encountered. I'm doing my license degree on ergogenous supplements and novel sports supplements and different methods on how to enhance their effect or efficacy by studying the potential sinergism between two supplements or more at a biochemical level when taken together to see if it's possible to actually make some from these tier list actually useful.
But I'd clearly put BCAA a D. (=
Still. Amazing. This video should be seen by millions.
I actually love that people are ranking BCAAs worse than I did. If it was based on my personal gripe, it would be the lowest of D tier as well.
Thanks for kind words, best of luck on your license.
I started working out two weeks ago. I did a little bit of research about supplements and I am happy to see the ones I chose are ranked high: creatine monohydrate, casein protein for those long hours at work and before bed, whey protein for before or after workout, and I have been mixing beta-alanine with L-citruline as a pre-workout. These last two make me sweat almost exactly have an hour after I had them, I don't if that's normal or it is that I am not used to them. I also thought maybe I don't need them, but a couple of days ago I did my workout without these supplements and next day I was a lot more in pain than previous days, so maybe they do work well together. Someone with more experience could advise me better; nevertheless, I think I have a solid supplementation.
Don't take to much as a beginner
This is an amazing video! looking forward to see more of it
I love the video, but IMO the background music was a bit too loud, especially with its varied pitches. It may just be a personal preference thing, but I think a quieter, more low-key background song would work better for this longer form, more casual type of video :)
You got it. I was wondering that. Thanks for letting me know.
A tier list of commonly used vitamins an supplements such as fish oil would be way cool too!
For Magnesium, I think a separate video on all the different kinds of magnesium supplements are needed. Some forms are just not that good, i.e. magnesium oxide, while other are not only more easily absorbed by the body, they also *might* have a fitness benefit. (I heard magnesium glycinate and malate as two good examples, but don't quote me on that.)
I believe magnesium bisglycinate is the best form. Idk if it has any direct fitness benefits, but it can definitely help with sleep and also sooth your nervous system if you've taken too much stims or something.
@@DVNGXR yeah from what I've found later on, Mg + glycinate is one of the better forms of Magnesium. not directly tied to athletic performance, but it is well absorbed. I guess another plus is that the glycine part of the supplement is one of the ingredients the body needs to make it's own creatine. The other is arginine - the same arginine created from citrulline malate. Interesting connection there.
Last time I watched a picture fit vid I couldn’t bench 225 now i rep 315. Luv u picture fit
Man I love your videos! Helped me understand so much about fitness. Your videos actually inspired me to start working out again!
That's great to hear. I'm glad my videos helped in any way. You're doing the hard work!
Nice list my guy!
I feel like it’s really hard to rank supplements like these because of how different they all are like citruline is an amazing pre workout for pumps but then magnesium makes me sleep like a baby so it’s all perspective and what you need.
Started taking magnesium last month. My sleep has never been this good in my life!
@@steveellefsen5662 I'm glad to hear that! A few others that have helped with falling alseep for me was l-theanine, b5 (with the magnesium), gaba, lemon balm extract, valerian root and 5-htp.
finally such a long video, please keep doing videos longer than 12-20 mins if you have time, great work!
Thanks Cap!
What’re your thoughts about ashwaganda affecting your hormonal balance/the endocrine system? I’ve been curious about it for awhile especially because I have trouble with sleep, but the hormonal affects seen in the literature give me pause.
Also, great video! Love the script-free nature of the video showing off more of your personality! Great info, have a good one! :)
Solid list, thank you!
Some supplements with solid research and studies proving effectiveness for muscle strength: Shilajit and Tongkat Ali. I personally really enjoy TA and like it more-so than Ashwagandha because it’s more energizing than sedative. Shilajit has also been proven to optimize hormone levels as well as increase muscle mass and strength. These two stacked together are great for gains. I would advise these much before Turkesterone. I would put these two in a luxury category. If you can afford to have them - I’d say get them. Check pubmed for the research as they are all solid.
DHEA is interesting because the process of Pro-hormones is converted from DHEA into selected compound. Nowadays, it’s more likely to undergo two processes before becoming the final compound, usually maintaining around 30% of the dosage recommended. Take that knowledge as you will. There is interesting data behind it.
Also, I’ve found that it reacts to Myonuclei to allow one to gain strength and atrophied muscle back quicker than without it.
How about omega 3 fish oil?
S tier
Good shit bro!! I watched the hole dam thank
Generally agree except for turkesterone. I was skeptical at first but tried it and my pr went up on everything a substantial amount after a few weeks on it. I had peaked and it pushed me over. No change except adding Turk. I know it’s just Anecdotal which isn’t real data but the anecdotal evidence is immense out there. Someone needs to do some real studies on the stuff
Well done. Very good information.
You missed a few like Joint Supports, EAAs, Testosterone Boosters, Omega 3, Melatonin
I need the update of these supplements now there's much more and the changing scientific review
L-carnitine is an amazing supplement for me personally. I was taking around 8-10 grams daily and it really helped with cutting down and maintaining lean muscle mass. It doesn’t work for all and yea the studies are minimal but I would say it’s atleast C tier. Also it isn’t really used for the same reasons as citruline. In my experience citruline is used for that sick pump.
It doesn’t work you’re being scammed buddy
@@cry9303 huh? I have personally see the results and atleast for me it works very well. Makes the cutting phase much easier. I've even done cutting phases without it and I can tell the diffrence.
@@puffy5661 placebo effect. It’s not the carnitine doing it, it’s your work ethic and actually putting in effort.
@@cry9303 I mean I do think l-carnitine needs much more data backing it before I could have a solid argument but as of now even if it is placebo, it works for me and many others.
@@puffy5661 just watch the wallet 😂
Great content as usual
Thanks!
I disagree with you on the Carnitine. It’s easy to get what you need with 750 mg caps from gorilla mind.
I'll pick up a Casein, I'll have my morning shake with Whey, and my night-time shake with Casein. Also a bag of Citrulline Malate, already taking Creatine Monohydrate and Beta Alanine. Got me some Zinc - Magnesium - Boron - B6 + supp too. Great list, thanks for the info!
This was a fun video to watch.
I would like to see how EAAs compare. I imagine they sit somewhere between bcaas and protein. So maybe B tier?
I bought eaas and just found out my protein too contains them… oopsie
@@Rakusa1337 yeah if you are having enough protein you won't see much benefit from adding more on top.
I struggle to get enough daily protein sometimes because too much whey can give me gut problems so I have an EEA intra workout that also has some electrolytes in it
this is a great video ! would love a video on mytor!
Water should be in SS tier
Nazi
This was super helpful! Thanks!
I'm surprised that steroids isn't here in the tier list.
I thought at this stage it would be obvious
Overall, a very good presentation! 🎉🌟
Would be cool to have this be a series you return to every 3 or 6 months with any new studies and such
I love everything about your vids
One interesting one that you don't have here that would be in D tier but is VERY promising is Bromelain. Pineapple based enzyme that at least in preliminary research is a very good targetted anti-inflammatory for tendon injuries. I have personal experience with this, but very few studies on it yet.
Very good for healing and avoiding tendon injuries.
Very good tier video man but I wanted to see where you put pre work out and mass gainer tho
Very good video, I think every lifter should get creatine (when it's on sale) it's so cheap... then move down the list as they need/ can afford. I take creatine, protein powder and any pre-workout that has caffeine and beta alanine, I like itchies :).
The video we've been waiting for
I had a friend in college who started taking creatine and he looked great after a few weeks. We always cracked jokes that it reduces ball size and how it really works after we read side affects. For that reason alone I always worried about trying something like that, but according to this, it works? I'm slightly intrigued
super enjoyed this. Thank you picturefit
Baking soda was once banned in the lifting community. It takes hydrogen out of your muscles allowing you feel less fatigue. Plus it cleanses water. Definitely higher on the list :)
Greattt video!! Would like to see a video on
Fadogia Agrestis
Trenbolone -> S tier
Trippin, steroids is bottom tier scum
Tren is garbage. If you just want to get high go eat an edible.
You don't need more than protein and creatine.
This video was made for educational purposes only not advertising any specific brand like others do. Know the difference people. That's what I love about this guy and his channel.
Proud Subscriber
where tf is Dianabol?
Steroids
In Mike OHerns buttocks… 🤣
Dianabol really isn't considered that good. Your mainly just gaining water weight. You may look bigger, but that's just water added to your muscles. Once you get off dianabol all that water weight is gone and you shrink back to before you took it. It's a waste honestly, and some say it makes it easier to tear and hurt your muscles because it's inflammatory. To each his own though. But if your gonna get into peds, sarms, prohormone, and straight up testosterone are really the only big enhancing drugs. Massive side effects yes, but they do actually build muscle. Is it worth it, that's all up to you.
@@paulg.6120your right Anadrol is better
Long time no see picturefit!
I would not listen to this guy about his opinions on these supplements
Any supplement you take [in moderation] is good for you, it all depends on the end goal, the person taking it, your diet, your activity levels; too many factors to considers
What can be "A" tier for one individual is "F" tier for another
Great video!
With most of the population being defficient in Protein ( I think it's like 70% ) and WHO undermining increased protein intake I'd DISAGREE with the "A-Tier" position it has on your scale. I'd just bump it up one more to S-Tier lol. This also includes Vegan Protein; it would also be in S-Tier being supported by the general protein in-take deficiency and also considering that most Vegans suffer detrimental affects due to the difficulty of getting enough protein in a vegan diet alone.
Another excellent video
Glad you enjoyed it
Great video! Thanks 🙏
Seeing this in my feed made my day
Good video. Surprised you didn’t cover collagen. Our clients are mainly female and they are ALL OVER collagen.
Solid list, I would put Whey and Creatine Monohydrate in the S column for something almost everyone should take.
Agreed 100%. If I have to choose only one supplement, it will be creatine definitely.
From my perspective, proteine in all its forms is unnecessary, if you are able to get all the proteine you need from natural protein sources, also receiving other macronutrients in healthy proportions.
Caffeine is unnecessary also. It's easy way to get perked up, but if you have to do it, you possibly need to reconstruct your work/life balance.
Protein supplements are only beneficial when your calorific intake requirements for muscle building (bodybuilder etc) far exceed the requirements of the average person imo
How does this work on a Flat Earth?
I refuse to believe anyone in the comments is calling you "Mr." PictureFat
Love your videos
New to the channel, just an idea for content. A full episode on water intake would be great. As in, when, how much, how often, and common mistakes.
I place BCAAs higher on the list because I do not supplement with protein powders. I get my 200g of protein daily from food, easily. I have noticed 10g of BCAA powder daily helps immensely with recovery time.. it doesn't cause faster muscle building but less time feeling sore.
Taurine (not listed) is also amazing for endurance workouts. 5g per day. My hour long cardio sessions never felt better
You killed it!
20:01 actually, the research has shown that over time, yes, you do build a tolerance to the cognitive effects of caffeine, but NOT the physical performance related benefits.
At the end of your normal videos if a new study shows something good or bad for a supplement you have up there you can switch it, or if it’s a supplement you haven’t covered at the end of the video you can throw it on this tier list that you alr have made, it would b a good comparison type thing
Ashwaganda was shafted here, it lowers cortisol which facilitates testosterone production which helps gains, plus the sleep benefits are essential to recovery.
Thank you!!! Informative!!!