The Worst Supplements Everyone Takes For Muscle Growth (Science Explained)
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- Опубліковано 6 вер 2024
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References:
Testosterone Boosters:
www.ncbi.nlm.n...
examine.com/su...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
Natural Ways to Boost Testosterone:
www.tandfonlin...
www.massmember...
Turkesterone:
pbmc.ibmc.msk.r...
www.journals.u...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
www.researchga...
www.massmember...
Turkgate:
Nootropics Depot Tests / lab_testing_results_of...
Sika Strength Analysis 1 - • More Plates More Dates...
Sika Strength Analysis 2 - • More Plates More Dates...
Greg Doucette Response 1 - • Turkesterone - What Is...
Greg Doucette Response 2 - • Turkesterone || The Tr...
More Plates More Dates Response - • Bunk Turkesterone, Lab...
BCAAs:
www.sciencedir...
journals.human...
My protein video: • The Smartest Way To Us...
Fat Burners:
www.researchga...
Beta-Alanine:
www.ncbi.nlm.n...
www.researchga...
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Written by Jeff Nippard
Filmed by Jeff Nippard
Edited by Jeff Nippard
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Epidemic Sound - Sparkin': www.epidemicso...
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In this video I'm breaking down the 5 worst supplement that are still very popular. We will discuss the science (or lack thereof) behind testosterone boosters, turkesterone, BCAAs, fat burners and beta-alanine.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Here before Greg Doucette responds in a heated video
He doesn't even sell turk 😏
Haha ikr. I used to love his content a year or two ago, but now hes a kind of a joke. Peddling cook books and his supplement line while hinting and sniffing for drama to start, and lazy videos that just comment over the top of pre existing videos without really adding to the original vid.
I think theres alot of great info to be gleamed from his old videos and his newer videos while less informative can still be entirtaining to watch every so often so eh.
tbh greg doucette isnt worth watching anymore, he was amazing couple years ago for sure, but nowadays he is just trying to sell you his products
LMFAO🤣🤣 leave my dude alone 😔
At every single sentence Jeff says
0:06 Testosteron Booster
3:49 Turkesterone
7:08 BCAAs
9:06 Fat Burners
10:21 Beta Alanine
Doing gods work🙏
Thanks man
All totally unnecessary if you’re eating the proper solid foods and have your hormones balanced.
@@miamilifeandfitness Probably a gross generalization, considering the population variance. Some people are very tall, some people are very short, the idea that everyone will have the same saturation level of macro and micro nutrients if they eat a balanced diet or that their phenotype would include "balanced hormones" isn't very realistic.
@@wabbagaming2184 that’s the purpose of getting labs often. To check and balm e hormones. Diet isn’t enough as we age! 💯
1. Test boosters
2. Turkesterone
3. BCAAs
4. Fat Burners
5. Beta-Alanine
hero
thx
Yo what is this list? am kind of new to supplements
MUCH appreciated.
Lmfao nvm short cuts thanks dude 🤣🤣
0:36 You are one of the few UA-camrs that makes their own "stock footage" for their videos and I cannot express enough how much of an impact they make to your videos over finding some generic video to keep viewers interested.
Jeff, for the weight lifting community, you truly are that one guy that we need but don't deserve. Thank you so much for putting in so much time and effort to provide us with quality information. 💯
He barely lifts…friggin please
@@yeahsure9759lmao. “Barely lifts” is crazy.
@@yeahsure9759Why do u think that?
ain't no way this video isn't gonna be shouted, screamed and hated through by Dr. Greg.
get your popcorn and get ready for the show!
Hell yeah😎
He’s gonna scream at us all 😒😔
Oh don't worry, after the controversy with Turkesterone being underdosed with his stuff and the More Plates More Dates guy a few weeks ago, they have completely stopped talking about Turkesterone in their videos. Greg even as far as not even mentioning it anymore when talking about his supplements at the end of videos.
@@NovaCascade He still promotes and/or sells at least 3 out 5 of these supplements and has already released a video recently encouraging people to be weary of scientific studies so the shameless salesman would probably still have a thing or two to scream about in this video.
Reviewing or critiquing someone else's high-quality video is quick and easy content for him after all.
Well, he recommends popcorn anyway...
You take beta alanine to increase carnosine, reduce muscle acidity, and reduce fatigue. I take beta alanine for the face pump. We are not the same.
I'm in it for the itch.
@CJ Baierl this. When you feel like you have ants in your pants, you can push out a few more squats.
It's time to lift when my balls tingle. It's basically a cue for me.😅
Taking mewing to the next level
A lot of people keep making the straw-man argument, stating that taking BCAA's without regular protein would be ineffective. That would be stupid, and no one has ever argued that. The purpose of BCAA's are to put the body into an anabolic state, to stimulate protein synthesis and build more muscle. It's common knowledge that taking free-form amino acids have very different effects than just eating protein that includes it. If people only needed regular protein, why would anyone take ANY other supplement such as creatine or even steroids?
Absolute gold, Jeff. I visited our local GNC one time and their staff were such high pressure sales people, pushing random supplements onto me I didn’t trust. I was just there to get some creatine monohydrate. They didn’t care though, so I ended up just leaving and buying the monohydrate online.
A lot of supplement retail stores are the same to me- spent a ton of money on marketing, franchising, rent, what have you, now they force their employees to sell their overpriced stuff despite very little product training which they conveniently always cheap out on. I feel sorry the most for the staff but I still buy most of my stuff online, no frisks.
just look at how much shit is in the store itself. It's insane. Hundreds and hundreds of supplements with "special benefits". 99.99% of these are a scam and aren't even QAd well
@@xxstealerxx their wheybolic at gnc is just cheap whey with 100mg of caffeine per serving kinda nuts 20 serving for 40 dollars
As a former SA at GNC I can confirm this is true, but while you should be aware that they are going to push random supplements onto you as a sales person, GNC (the corporation) forces them to or they lose their job for not hitting their KPI’s (key performance indicators.)
@@jonathanbarnes693 Does not surprise me in the slightest. Often the bottom of the food chain (working employees) bare the burden of pushing corporate plans. Thanks for your insight!
Jeff correct me if I am wrong, but bioperine is used to increase bioavailability and not boost test. It's black pepper extract.
Thats correct if taken with curcumin (tumeric) it reduces inflammation so less post DOMS
Even if ashwaganda does nothing for muscle growth it has ABSOLUTELY helped me with my baseline daily anxiety. It's amazing to me personally what a difference it makes.
Really? What does it do?
Did you increase your exercise which could have helped your mood (endorphins and stuff) or did you strictly maintain what you were doing? Correlation doesn't equal causation but, if you think it helps you, carry on. It's all about the psychology and if it keep you going, fill your boots.
0:10 Test Boosters
3:50 Turkestrone
7:10 BCAA
9:07 Fat Burners
10:20 Beta Alanine
Thanks
🙏❤️
💪
This is honestly so well done. Thank you so much for putting the detail and research into this vid. Also I was wondering if you could answer something for me Jeff. Have you ever tried any of these new custom meal plan tools? I just got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried anything like that out. Thanks again man!
Nothing is well done about this vid
@@jasondeblou6226 care to elaborate?
@@rodrigovillena5209 He already elaborated enough to know he is salty about his placebo gains and empty wallet.
Ignore the bot
Renaissance periodisation have a great vid on it that u might wanna check out
2:35 I just want to add, for those who don't know, that the normal range for testosterone is very wide (240-950 ng/dl in adult males), and the level varies at different times of day.
This might help understand why raising the level just a little bit with a supplement doesn't do much. You're just going from normal to normal.
True. Also to build muscle, you need raised levels of Test for long periods of times. Most Test boosters that do work i.e raise Test by insignificant margins, raise Test for a very short time, like a small spike in a graph and then the effect instantly wears off. That is completely useless for muscle growth.
This is right and wrong. Right because the numbers check out. Wrong because it is not stratified by anything (age, obesity, and other high-impact factors like cortisol). So yes technically if you are a 20 yo, fit guy with 250 ng/dl, it is "normal". However, in actuality, it is likely abnormal and should be checked if any symptoms of low T are present. If you get the same readings as a 60-year-old obese pre-diabetic, you are perfectly fine (not in a general sense but there is likely nothing wrong with your T).
Going from the lower end to the higher end still means normal levels but the amount of muscle you are able to build and keep with 950 ng/dl is way higher. The problem is that the increase isn't as dramatic as people expect. But it's not true that you wouldn't notice it if it let you keep the upper end of the spectrum.
Any amount added is a good amount added lol
That last one is mainly popular, because it makes people feel ticklish or itchy, which they interpret as it actually having an effect on their performance. I have personally found that substituting my pre-workout supplement with beta-alanine for a simple caffeine pill before my weight training seems to give me the same performance enhancing effect, but without the itching, so currently I am using up my remaining pre-workout supplement, and then planning to stop taking pre-workout supplements; it's not just the itching from the beta-alanine, it's some of the other ingredients that I feel uneasy about, such as the artificial sweeteners they use.
In fact this is something that is bothering me in general, all the cheap protein powders and gainers use sucralose as a sweetener, which has been shown to have harmful effects and is suspected of causing cancer.
It especially seems redundant in gainers which are full of maltodextrin, which has a higher glycemic index than sucrose anyway, so why not just use regular sugar as the sweetener for gainers? We are not protecting diabetics by removing sugar from a supplement that is already chucked full of maltodextrin.
Great video, Jeff. Much appreciated. Can you make a similar video about pre workout pump boosters and their ingredients like citrulline, oxystorm, glycopump and so on?
You’ve already gone through all of this separately throughout your videos over the years, but I think it’s great that you’ve consolidated all of the information into one detailed video while providing valid evidence to back each of your claims. I think this video is going to end up saving so many people a lot of time and money. Amazing job with the video, Jeff! Keep it up!
In April of 2014 I experienced my first demonic possession. I was awake for a 3 straight days in a row making erratic decisions and doing stuff I wouldn't normally do. I walked down the street and almost got hit by a car after my dog Snicker got lose. I was severely dehydrated and hadn't eaten much in those 3 days. Walking down the street thirsty I wanted to get me a drink at the town's carryout. I didn't make it there. a big Mac truck carrying coal came straight my way and I walked straight in front of it. I went through the truck. Jesus saved my life for the second time in my earthly existence. As I continued walking down the road a neighbor in a small truck was pulling in his driveway. I went up to his parked truck and wanted to steal it to assassinate a person. Jesus Christ (the one true living God) immediately started preaching to the man through me. The man that tried to kill me was simply coming home from somewhere and was at the wrong place at the wrong time. and he did not listen to me as he thought I was out of my mind. The man hit me in the head 3 times with a short club. My skull was fractured but God saved my life that night. I went to the hospital, and the next morning I was admitted to the Pysch ward.
@@gtrell1991 I’m in your walls
@@Emil-sh6sqJesus died on the cross for your sins. John 10:30 "I and the Father are one. "
@@Emil-sh6sq I’m in the floor (your comment had me rolling 😂)
Jeff, your ability to read hundreds upon hundreds of papers and properly digest all of the information, then simplify it in to something everyone can understand is absolutely astounding. I genuinely feel you could give a lecture on some of the most complex stuff in the universe and people would actually get exactly what you are talking about.
Homie lives at home and this is his job bro. He literally lifts, eats, rests, reads
@@patrciaclemons8183You can just say it like it is. He's a gym bro. His life revolves around the gym.
It's hard to argue against studies, but I can't wait to see the heated replies this video is gonna have.
As always, Great work Jeff,
Do you think Glucosamine, Chondroitin sulfate and hyaluronic acid helps for joint health?
Jeff, as you mentioned, with BCAAs, there may be exceptions where they might be beneficial. When I suffered through hepatitis B, which was chronic/ active for four years, I gained some benefits from adding BCAAs to my supplement program, since my liver was so severely compromised. At my worst point, I was down to 127 lbs. and at 5' 10", looked awful! I had a discussion with my doctor before starting a bodybuilding program while the infection was still active and he suggested that BCAAs might be helpful in maintaining a positive nitrogen balance while having less stress on the liver. Of course that wasn't the only supplementation involved, (I was consuming close to 7000 calories/day), but I was able to gain 30 lbs of muscle over the next year and plateaued at 157 lbs and 11% body fat. I can't say for sure what part the BCAAs played in this situation, but there was certainly no harm and I eventually seroconverted another year later. Decades have passed since then and my liver panels were so normal, that we stopped testing in 2005. I understand liver cells can regenerate and that appears to be the case for me. What are your thoughts on this particular scenario?
Hey Jeff, haven’t dug in but hoping maybe you have. I’ve heard the Boron play is more for helping with decrease in SHBG, which in turn may increase amount of test going to the body. Any insight?
Only if a person is deficient from what I understand.
Yes boron can increase your free testosterone but not the total T ,and it has some lowering estrogen effect too.
Here is the study:
Boron possesses widespread properties in biochemistry and nutrition. Acute supplementation with 11.6 mg of boron resulted in a significant increase in plasma boron concentration. Given such a fast bioavailability, the objective was to determine whether acute (hourly or daily), and weekly supplementation could have any significant biological effects on the steroid hormones and further on some inflammatory biomarkers. Eight healthy male volunteers attended the laboratory on three occasions (days 0, 1 and 7). On the first day (day 0), a blood sample collection at 8.00 A.M was followed by ingestion of placebo with the breakfast. On the next day (supplementation-day 1), similar procedure was followed by ingestion of a capsule containing 10mg of boron. On both occasions blood was collected every 2h for the next 6h. Subjects were requested to consume a capsule of 10mg boron every day with their breakfast, and on the day 7, the blood collection was carried out at 8.00 A.M, again. Boron in plasma increased significantly following hours and weekly consumption. Six hours supplementation showed a significant decrease on sex hormone binding globulin (SHBG), high sensitive CRP (hsCRP) and TNF-α level. After one week (in samples taken at 8.00 A.M, only), the mean plasma free testosterone increased and the mean plasma estradiol decreased significantly. Dihydrotestosterone, cortisol and vitamin D was elevated. Also, concentrations of all three inflammatory biomarkers decreased after supplementation. Of note, despite decreased proinflammatory cytokines, based on recent clinical data, this must be the first human study report to show an increase level of free testosterone after boron consumption.
It will also increase the flushing of testosterone out of the body.
Too weak an effect to make a difference
Great overview! Couldn’t agree more with the list. A bunch of this stuff is either null or potentially even harmful since there’s very little quality control.
Get Sean Nalewanyj in here and we will have the triforce of Gym and nutrition complete :D
@@Terenceferguson i love sean
But what about "Maybe maybe not?"lol
I bought Turkesterone from both Derek and Greg, when the tests showed there was nothing in them they kept selling them and when I tried to post products reviews stating such neither published them. That tells you everything you need to know, bunk product, cover the issue up and keep selling them. That is not a quality control issue, that is straight dishonesty.
They contain high amounts of Edysteroids though. Even more than written on the label at least concerning Greg's supplement. I really like Derek but he should really find a good lab to get his products tested again.
I would tend to trust Derek but I mean this shit is useless anyways. For that money, you'd rather cautiously cycle with real stuff if you really want to edge out some more.
@@gregdoucette can’t wait for the reaction vid
@@gregdoucette Bullshit! You were pushing "turkesterone" not beta- ecdysteroid! The testing showed no turkesterone and very little beta- ecdysteroid, then you claim you retested it and all is good because it more beta- ecdysteroid then the labled claimed for turkesterone. I mean that is a joke, basically it has something in it not on the label so you just changed your marketing and kept selling it. And as I said, I bought over $300 of this from you and when I tried to post a product review calling it out you didn't publish it. That is dishonest and all about the money. And here you are still trying to defend it...
And as a side note, for those who want beta- ecdysteroid the Nutropics Depot product has many times ( 2-250 depending on whose test results you believe) what Greg fake Turk Builder has for less money.
@@gregdoucette "a variety of ecdysteroids which is what human studies actually show to be beneficial" Greg you didnt even watch the video did you?
Quit promoting your snake oil
Jeff Nippard, your presentation and display of information and effective summarization is world class.
Took ashwagandha for a week. Was working like a champ! Went to the gym more than ever, slept better than ever, lasted longer 😅... Then side effects arrived. Thick mucus causing major nasal and mouth issues, insomnia, midsomnia etc. Be very careful taking this stuff. Also do your research because you shouldn't take this in long stretch dosage regiments
insomnia? sorry but i actually had the opposite effect, my sleep quality actually got better after 2 weeks of ashwagandha
also maybe you should try cycling it
@@Kettvnen it was better while taking the full dose. Tapering down to 1 300 MG capsule (half dosage) is what set my insomnia off big time. This stuff isn't meant to be taken long term so cycling doesn't sound very fun either considering what happened the moment I tapered to half dosage.
@@bradasbury7006 Dang, u had all those effects and tapering periods in ONE WEEK?!? Lol. Pretty sure the tapering had nothing to with is, since u only took it for a week... Also, I've never heard of the mucus side effect! Sounds more like u got some other stuff in the pills that wasn't Ashwa at all OR Aswha just doesn't play with u well.
I agree with most of the points with the exception of beta-alanine. Full disclaimer that the only time I personally consume it is when I take my C4 preworkout (1.6 g of CarnoSyn), so the turbo boost that I experience unfortunately cannot be attributed to beta-alanine alone.
However, I still want to argue that the research you cited: "β-alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis" does not properly represent the weight training audience. Their exercise protocol consists of mostly endurance workout such as 1~20 km cycling, 2 km rowing, 2.5~4 km running, etc. Even the non-endurance workout they experiment on does not really reflect "power" or "strength" that we are looking for at the gym. Those non-endurance exercises listed are: 100~400 m sprint, squat jumps, 30 seconds cycle sprints, etc. We all know for a fact that beta-alanine is effective for endurance sports. But the question is, how effective is it for strength and power? And is the overall effect anabolic? I don't think this particular research does a good job in answering these questions. Additionally, the research does not take into effect that gym sessions doesn't end after one short bouts of 30 seconds cycle sprints. Most of us spend a good hour doing various exercises for sets. It's no mystery that you will feel more fatigued nearing the end of the gym session. Some of this is from the depletion of glycogen in the muscle but also from lactic acid buildup, and our muscles can't contract effectively at low pH. Taking beta-alanine can neutralize the pH and delay the muscle fatigue, meaning we can train the same amount with more quality or perhaps with even more volume. Repeated increase in volume of training should effectively lead to synthesis of muscle over time. Putting aside the far extreme strength trainers taking 5+ min rest per sets taking multiple hours to complete their workouts, I would think that majority of the weight lifters who train at fairly high intensity can see the benefit of taking beta-alanine.
You should also review this more recent study focused on strength training, although with less participants: Maté-Muñoz, J.L., Lougedo, J.H., Garnacho-Castaño, M.V. et al. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr 15, 19 (2018). doi.org/10.1186/s12970-018-0224-0
Thanks for linking this study, I hadn't seen this one and it certainly indicates that there is a discussion to be had on beta-alanine as a legitimate contributor to improved performance! The one common theme among beta-alanine studies I've noticed that gives me pause is the method of intake, which I haven't seen much information on; each study has the subjects consume small, regular doses of it with a regimen that seems unreasonable for the average lifter, and certainly not in line with what I would consider the current "normal" method of consumption, that being all in one go as part of a pre-workout formula. "Subjects in [The beta-alanine supplementation group] took 6.4 g/day of BA as 8 × 800 mg doses each at least 1.5 h apart". In a previous study I saw that they were consuming beta-alanine like 6 times a day also. I wonder to what extent the delivery method of the supplement effects the results, because as much as I would love to take beta-alanine for performance benefits, I simply cannot be bothered to take it every 2 hours all day everyday.
@@ericks6609 The frequent administration is to avoid the paraesthesia. If you can take 6g in one go and handle the sides, that works fine.
I sometimes would get wicked lactic acid burn in my shoulders almost stopping my work out . I notice that the beta Alanine makes a huge difference allowing to do more volume without such a nasty burn.
I also take beta-alanine.
Though a note about it, it has also been shown in research that taking 6g at once is less effective than taking it in multiple doses throughout the day. So I do 2g doses, 3x a day which has been shown to have greater effect than one dose of 6g.
I also do not take preworkout at all, however I am of the camp that you should take all non-immediate acting substances out of your preworkout. Generally, they are meant to be dosed at different timings than a preworkout, and since they don't have immediate effect then the only reason left to put them in preworkout is convenience, but even then that's only convenient if they are dosed appropriately.
Things I would use in a preworkout: caffeine, arginine, citrulline
Things I would prefer not in a preworkout: creatine, beta-alanine, protein
@@kiraPh1234k Buying your own ingredients and timing it like that is the smarter and more economic way.
Just one question for you... doesn't arginine and citrulline both expand blood vessels? Do you take them both at the same time?
I'll admit I was one of those that had a stack of supplements on top of the fridge, and spending $$$ each month thinking "I have to take these" in order to make gains. After researching and watching a couple other videos, I can see why the supplement market is so saturated. Due to rising costs of everything else, I had to cut out alot of these magic beans. Now, I just focus on eating enough whole protein foods, not shakes (still use protein powder, but not on a regular basis), a good pre-workout that has citruline and caffeine, and creatine. I also take a multivitamin in the morning. It is pretty easy to to get caught in buying alot of supplements, especially when alot of professional athletes are starting their own or promoting.
@hj jh just get your heart broken and there's your pre for life
@hj jh I agree, but it helps if you have neither or you’re having a hard time getting motivated. I personally have weened myself off of it and have restricted myself to 200 mg of caffeine a day. Trying to get down to just green tea here soon
Man,I wish I had money like you lol
Could even be saving money on that multivitamin!
I don't even buy pre-workout. just take 200mg caffein and 6 gr citruline before going to the gym.
I love these videos. I wish more fitness/body building channels were as pragmatic and simple but also analytical backed with scientific study.
So pretty much you like bull shit videos end fell for it is all about steroids at the end
Could you please do a video about females specific that do weight training. Like how the hormonal cycle influences recovery and injuries and how much protein would be advised for women etc? Like the most important things.
What I’ve seen and heard is that most studies are conducted on men.
Please do a video on how to build rotator cuff muscles. I’m a baseball player trying to increase throwing velocity in the off-season and it would help me out a lot to learn more about that muscle group. Thanks and I love your videos, they’re so helpful!
You should check out ua-cam.com/video/-NA8lUy5_Qc/v-deo.html. Rotator cuff exercises by this guy. Seemed like an interesting topic, as I need it myself for some weak shoulder muscle from leaning onto the school desk for all my school years.
Wow, baseball. I'm european and haven't seen a game before. Thought about going to some desert states this summer. Texas, New Mexico, and perhaps Arizona. If I find out there are any matches I will watch them. (Perhaps play some EA game to learn the rules.)
Would also love to see an American football match when over there.
No idea if it'd help with throwing velocity, but Tom Morrison shows a helpful exercise to help build up your rotator cuff muscles (search his name and rotator cuff). Kind of a club-swinging inspired movement pattern you do with a dumbbell, so you can progressively load the weight over time.
Jeff! PLEASE dive more into on Tongkat Ali studies, it was a highlighted ingredient on the “Test boosters” segment but did t have anything bad to say about it. I heard a Stanford professor (Dr Andrew Huberman) mention it and have been curious to see it’s effectiveness.
Also look into Fadogia Agrestus if possible
THANKS! LOVE YOUR WORK!
Yes please!
There's people who has posted their blood work on reddit before and after Tongkat. Most have their SHBG lowered while their free and total test have gotten increased (This has been reported in the few studies that's been made so far). I'm starting to believe it's the real deal.
I'm on it right now and will check my values in some weeks to see if it actually done something. I feel better on it and got sides like you would with low e2
I’ve heard similar stories as well, definitely would love to hear what your values come out at on your next draw.
This why you gotta Love Jeff, no bias just pure facts and open mindedness
Would suggest not to take his views on ashwagandha seriously. Just one study so far and most herbal supplements barely have much effect. You are better off using that money to eat a real meal if it's in your diet plan.
I can assure you, Herbal supplements are a hokum at best.
Of course he has some level of bias. Everyone does. It's well known that Jeff doesn't like Greg, therefore coloring his opinion on anything associated with him.
@@gabbar51ngh he clearly stated that he started using it for it effect on reducing stress level and if it happens to up testo so that another w(its well proven that ashwaganda reduce stress I believe)
Jeff produces the highest quality vids of any fitness content creator.
So neat to have a someone that has extensive training and coaching experience, as well as scholarly credibility as a role model
I completely agree 👌
He is literally a biologist
BCAAs are not taken to build muscle tissue but protect it during catabolism (excercise). The mechanism is that these 3 AAs, because they are branched, are the only ones that are not metabolized in the liver (there’s no enzyme to break them down in the liver). So they make it through small intestine directly into the bloodstream and then to muscle cells where they can be anaerobically broken down in mitochondria to produce energy. Technically they serve as a fuel during excercise (they are preferred by MAAO),thus limiting muscle tissue breakdown. You are only correct if we are talking post-workout supplementation for muscle recovery. Same goes for HMB (metabolite of leucine). The important thing is that BCAAs can cross BBB and compete with neurotransmitters like dopamine, so it is important to combine them with phenylalanine or tyrosine to keep the motivation and drive. Btw love your videos,Jeff you really work hard not only in the gym👍
are there any side effects? also what is bbb stand for?
Blood brain barrier
Dude seriously, when are you doing a PhD? I just got mine in Space Plasma Physics this week (sorta... my thesis was accepted with minor revisions, so basically). Yet you're so much more passionate about this field than I am about mine!
Jeff Nippard: I need a good thumbnail.
Also Jeff: It's morphin' time!
Good stuff, as always one of the most reliable source for good, scientific training information. Thanks Jeff! You and Johni Shreve are my absolute go-to sources for great online fitness content!
Delusional much?
Jeff, you just destroyed every supplement I was looking at, likely saved me a lot of money. Thanks!
I take protein, multivitamins, and zma. The zma is because i dont sleep well. Ill eventually be adding creatine and ashwaghanda, but the latter again mainly for sleep, but like neff said, its a good all round life improver, and melatonin on days i work out just to guarantee rest and recovery (i only train 2-3 times a week but very high intensity, making 2-3 nights a week more important than the rest) so id say if sleep isnt an issue for you, protein with the amount based on supplementing what you already get from your diet to improve recovery, creatine to improve workout performance, and ashwaghanda to slightly improve both as well as helping with stress regulation.
I read that as "liver saved me a lot of money," ironically it might also be true.
7:10 bcaas essentially not needed
For the whole argument against beta alanine I want to know the cause of muscular failure in sets under 60 second. I believed that it was still caused by the lactic acid buildup due to cellular fermentation but I would like to know what does actually cause it.
www.ncbi.nlm.nih.gov/pmc/articles/PMC8439704/
I think the info about beta alanine is not accurate. It does help
Jeff hinting at Gregs "Ah Zerroooo" before commenting on his failure 😂
Ashwaganda crew, Adaptogens have positive benefits for me personally. Would recommend it!
(As well as turkesterone tbh, but could be placebo as well).
Some (my wife) would argue that if your gains are due to placebo effect from whatever supplement you're taking then it's still worth it..
But, a placebo that works for me may not work for you. Also, saying it works overall and putting a label on it that states what's in it is false advertising if what you stated isn't true. The whole supplement industry needs regulation. You'd see a lot of these companies disappear overnight because they know they couldn't meet the required standards.
I'm currently on 500mg ecdysterone/day from NooTropics Depot. I figured if they were going to tear down other people's products then theirs must (should) be legit. It's been about a month give or take and I really can't tell if it's doing anything at all. I do feel like my biceps may be fuller/ harder but I also started doing Spider curls around the same time so who knows.
Edit: people have started complimenting me more and saying things like "you've been working out eh". I'm like "I've been working out for years, but thanks for just noticing now" lol. So maybe ecdy is doing something more than I can notice myself.
ya snake oil salesmen are amazing people. for sure
To me…the fact that every new “pop up” fitness UA-camr seems to come out with their own supplement line speaks volumes in terms of the quality of what they’re trying to sell.
If ashwhaganda (definitely just messed up the spelling) does in fact lower cortisol level, meaning you’re less stressed, then it should actually increase testosterone, as testosterone decreases as cortisol and stress levels increase. Doesn’t mean that it does, but something to look into 1:30
Edit: I noticed when I watched I back that examine also showed increased sleep quality when taking the supplement, and good sleep in the 8-9.9 hour range has been shown to have an increase in testosterone
The efficacy of supplements in general is greatly overstated, but the ones in this list are little more than a waste of money IMO. On the other hand, while supps like protein & creatine can certainly offer some benefits, they also require that many others factors are being done properly (ie. working hard enough, getting enough rest/recovery time, training frequency, proper nutrition, etc…), and even then the benefits aren’t going to be anywhere near as much as the supplement industry wants people to believe.
100% agree! :)
Absolutely. If everything is point you probably won't see much difference using supplements, and if things are not on point, well... they won't do shit
Protein Powder is a great supplement though. Not all can physically eat that much Protein as whole foods. If you really wanna bulk, you have to get into protein powders.
@@rikumajumder1558 you probably need less protein than you think. Completely possible to get everything through food.
@@Croissantrophy.meme.channel To function normally? Then yes, you are right.
But for bulking you literally need more protein than you normally eat and the food required for it is just either too much or has other nutrients mixed it which you might not need like carbs, fats, etc.
What have you read about the possible effects of ashwagandha on thyroid function? Obviously, you are not worried about it for yourself. Any caveats you might be aware of? Thanks! Great info on your channel, as usual.
jeff nippard destroys derek and greg with facts and logic
7:36 Dr. Jeff with the Porsche Taycan--we see you!
I hope no one takes this as me debating. I’m not AT ALL. This is just food for thought …Thing is, there are always studies FOR and Against certain supplements. You’re going to find ones that show increase in athletic performance or not. Depends on SO many variables such as who is funding the study, type of sport, age, gender, how many athletes were used in the study, and more research is ALWAYS needed for a better conclusion etc. I think at the end of the day, if you take it and you see and feel it works (even if it’s placebo since placebo effect % is quite large) it’s still worth it in my opinion. I’m always skeptical of WHO funds the studies and if it’s bias 😅 if it’s one thing I learned in university and doing research in the exercise science field , it’s to not ALWAYS trust studies. Funding amongst other variables plays a HUGE role in results and what’s put out there :) awesome video! Great information and presentation 👏👏👏
I've known it from the beginning. Turk does little to nothing for anyone. But I'm not an influencer with a big following, so I thank you for bringing this to light.
yup. More snake oil.
Also a careful warning to those interested in Ash. It can have lasting damage to certain parts of your brain for some people. If you feel the 'zombie' effects after ingesting it, I believe you are more susceptible to it.
You cannot say it does or doesn't work with any degree of certainty. Saying you've "known from the beginning" is axiomatically false. You cannot know something without proper research. Many people said the same thing about creatine when it was new. Turns out, creatine is quite effective. You may have had a hunch, and it's very possible your hunch is correct. But you don't know. Jeff doesn't know with any degree of certainty. He says so in this video.
@@stephencasper87 What actual research we have suggests a lack of results, and the analysis of the supplements themselves suggests some shady dosing and labelling lies. SO we can assume that even if it was effective, it would still be underdosed to the point where it wouldn't do jack.
@@stephencasper87 he’s too dumb to comprehend this lol
Great video! But one tid bit at the end about acidosis. Acidosis causing "muscle fatigue" is not due to lactic acid build up, instead lactic acid acts as a pH buffer. Its more about ATP breakdown into ADP, which cause a proton to be released. May have misunderstood your part in the video and maybe you were referring to the building up lactate "lactic acid" as a marker of muscle fatigue instead of the direct cause.
If I had a time travel machine the only thing I would do is go back and sabotage Drs Meyerhof and Hill's original frog experiment
Considering how important hydration is for bodybuilding, it's weird that no bodybuilders "good suppliments" list ever contains electrolytes. Considering they help move nutrients into your cells, you would think one day it would be on someones good list. I often wonder how real/fake electrolyte powders are. UA-cam bodybuilding is missing this vid (hint).
Yea consuming water makes a huge difference! I am surprised how this is less emphasized
Mostly because you can just take a spoon full of salt for basically free...
How to find out the correct dosage of micronutrients like vitamin d, zinc, magnesium to take?
Lol can confirm ive been on ecdy, turk, ashwaghanda, and tongkat. So far ashwaghanda had best personal affect related to reduced stress. Turk i had good strength gains. Tongkat still testing. And 0 effect from ecdy other than maybe very slight increase appetite and vascularity which may be placebo.
0:11 Testoterone Boosters
3:51 Turkesterone
7:10 BCAAs
9:07 Fat Burners
10:21 Beta-Alanine
Jeff if you could do a video telling us some good things to look for in a pre workout that would be awesome! Keep up the great content!
Just a general guide, Citrulline for pumps (5-10g dose pure L-Citrulline), caffeine for energy (200-400mg dose depending on your tolerance), Alpha GPC or some choline form for focus (600-1000mg), Betaine Anhydrous for muscle power (2-4g dose), and Taurine/Tyrosine for hydration and feeling of well-being both 1g or above.
@@Loyaltyremain Beta tingles are awesome!!!!! noopept and huperzine are great for focus and then.....alpha yohimbine, dmha, dmaa ....love the high stim formulas!
These videos are brilliant. I've just started getting into strength and nutrition in my 40s and have found such high levels of BS vids out there. I'm so pleased to have finally found a channel that cuts through all the nonsense to give a science based approach to this stuff. Amazing. Love your videos man ❤
I really appreciate how your videos dive straight into the appointed topic. No unwanted introduction nor wastes of time
So informative, Jeff....thx for the review, so useful!!! I'll visit the web one day soon.
My supplements are magnesium, calcium, zinc, vitamin D, and creatine. I think i’m going to start supplementing with omega 3’s soon too
same, without calcium, I also use spirulina for health and ashwaganda for natural test and stress reduction
I take multivitamins with some herbs(not test boosters), Zinc, Iron, Whey, and Creatine. And my favorite is Creatine as I am a good responder. Don't think I'll be going off Creatine any time soon
@@aewohiuwefhweu How much spirulina do you take per day? I might start taking it as well, the benefits look amazing and I can’t rlly find any negatives with it
Edit: Also at what time of the day do you take all your supplements? I’m really trying to nail down the supplement side of things for training but also for a generally healthy body
@@Evan-ph7jh I take 6 tablets of spirulina every day, each tablet is 0.5g so that means 3g total daily (this is the standard recommended dose, if u want u can take more). Twice a day, 3 tablets each time (its better to spread them out than to take them all at once), also, it might be wise to cycle off spirulina every once in a while. As for the other supplements, its really up to you, some say best is early in the day, some late. I find it best to take them early (preferably with meals with fat) as they tend to give me lots of energy throughout the day.
@4:56 Daaaaammmnnn!
I tried the Beta Alanine and can for me personally it worked incredibly well for making my overall workout easier. I was breezing through multiple sets much easier. Im not saying BA is for everyone but for me it clearly helps....also stack it with Baking Soda for greater effect.
A small bit of info here but, I did buy into the hype a few years ago in regards to the testosterone supplements.
They offered a free bottle if you gave 5 stars, so that might be massively skewing the ratings.
And they say politicians are susceptible to bribes 😂
Please make a Video On Full Body (POWER) Workout.
I mean (Strength + Speed) = POWER
I just love seeing all the various machines your training on at Pure Muscle, that lat pull is so sick
Isn’t it?! It looks so smooth
Jeff: So number two on my list is Turkesterone
Greg: Come on then
As a women, there is SO MUCH bull crap on the market right now, since social media has exploded the fitness industry. We will see the effects of all these poor kids and young adults taking nonsense supplements in 5/10 years. Im GLAD you post facts and studies Jeff. I’m sure your research takes time out of your days, but your videos TRULY help, much love from Texas.
Why is you being a woman relevant to the rest of your statement?
@@ajuicejemas I was wondering the same thing when I read this.
@@ajuicejemas she said as a women. plural. you wouldn't question the credibility of multiple people, would you?
@@ajuicejemas Maybe she's pointing out that female Instagram "influencer" types are peddling a myriad of products to young women in particular. Women and men are biologically very different and bodybuilding is marketed differently as a result.
Although information is mostly unisex, I get it
@@99TJS1 this
Jeff! Quick question: @1:39 in this video, could you tell us which specific supplement you take for ashwagandha? Thanks man for everything you do
You’re looking for ksm-66 certification
some good tips but I think you missed the point with beta-alanine
I've not even heard anyone claim it has an effect on invidual sets of heavy weights
the whole point when using it with weight training is that is helps your overall volume by allowing you to last longer before fatigue sets in ... you can cram in a couple more sets than otherwise
I've heard plant proteins are significantly less effective than proteins found in meat. Would be curious to see a vid on this. Basically, the argument is not all proteins are equal, the lack of essential amino acids in plants makes the protein less effective. So 10g protein from meat != 10g of plant protein, you would need like 15g or 20g of protein to have the same effect.
Term you are looking for is Protein digestibility-corrected amino acid score (PDCAAS). It's basically just a score of protein quality.
He briefly touches on the nuances of animal vs plant protein in his "The Smartest Way To Use Protein To Build Muscle (Science Explained)" video
Hey mate, I can't answer definitively but I've been vegan for 8 years so I can offer my perspective (n=1). I personally think this 'protein quality' point has probably little to no effect in practice. I've trained for 10+ years, applying progressive overload and all the other basics (good sleep etc) and I've made gains the whole time. I am very interested to see if this can be answered conclusively though, and what the effect size (if any) is. I'm 96kg about 15% body fat, so I'm pretty big but nowhere near contest-ready. For the ultra elite athletes, protein source *might* make a difference, but that's not 99% of us. All the best :)
Rhonda Patrick interviewed Stuart Phillips about this - search for it on UA-cam. They talk about it at the 40 minute mark.
@@dharmaturtle thanks for the suggestion
Great video. Derek's marketing is honest at least.
I know it's hard being one the few reasonable guy out there, Jeff, among all the truthful snake oil salesmen out there. Unfortunately most people know these things don't work, most of them doesn't even use the stuff and get the gains they say. They all just want to be recognized by a person with a big following and they know by talking positively about these things they will get what they seek.
its always a pleasure watching your videos, this is why I'm picky on my supplements and have been for over a dozen years, I've watched more and more come to the supplement industry but till practically take all the same with very little added into what i get,, I've always seen a bunch of it as if you're flushing your money down the toilet. thanks to scientific advancements.... it has made it easier than ever to help, thank you for what you do jeff!
What about L-Carnitine?
I can vouch for a few of these raw supplements. I had my bloods taken and my test level was 11nmol/L and oestraidol was 120pmol/L so I started supplementing 5000iu of vitamin d3, 250mg DIM, 9mg Boron, 25mg Zinc, 100mg Magnesium and 450mg ashwaganda.
After 3 months my test levels come back at 26nmol/L with 89pmol/L oestraidol. I was suspicious so I had them tested again the following month and my testosterone come back at 24nmol/L and oestraidol didn’t change. My diet remained the same and weight training stayed at 4 days per week. I’m unsure if I was deficient in any of these minerals/supplements beforehand, but they’re now a staple in my daily routine.
What does Boron and DIM do?
Do u take those always daily or on the days after working out cause ik zinc and magnesium u lose through sweat.
Wtf so double your test levels??? Over double.
Did u take the blood test at the same time? for 11nmol/L and 26 nmol/L cause time it is taken is paramount.
No, you cannot vouch for these supplements.. three quarters of the western world are Vitamin D deficient.. and you took 5000iu of Vitamin D3, so it's highly possible.. that single supplement is responsible for those markedly improved markers. Highly likely the Boron, Zinc and Magnesium help with sleep, which improved recovery etc. In future if you want to make claims, be more specific, scientific.. and have concrete evidence to prove isolated results of specific supplements.
@@TeemoForLife Yep all tests fasted at 9am. Boron is a trace mineral found in soil but since crops are so over farmed there’s basically nothing in the soil anymore, a lot of good research on it online and DIM is great for estrogen control, helps the liver get rid of excess e2
Greg offered an olive branch in his video by saying “Jeff is better than Larry”. Jeff just beat the Turk out of Greg in this video with the same olive branch. RIP DoShit.
Right into Greg's heart... You could have gone for just the leg 😄
BCAA’s actually help, they aid indirectly. Science isn’t always accurate because most of these studies are on people that aren’t following a good regiment: like a high nutrient and vitamin intake & from real bio available forms, this is crucial for most things to work
Only thing I'm currently taking besides creatine is epicatechin, but not just for the lower myostatin levels, it's also a potent antioxidant and can boost insulin sensitivity, help with protein synthesis, improve blood flow and possibly have cognition benefits. It may or may not be helping me build muscle, but the health benefits are pretty considerable anyway. As Jeff said, Ashwaghanda is a another good one, just not currently taking it (though have done in the past).
One of the best uses of BCAAs is to drink when you’re cutting to help with excessive appetite. I found just drinking one scoop of BCAAs in water had a huge effect when I was ravenous from hunger. Really helped keep me satiated.
Granted, you could just use a scoop of whey but that makes more of a “shake” than a “drink”. Plus, some of these BCAAs are delicious... mmm, Blue Raspberry...
thought you were gonna say the bcaas control your appetite by making you want to puke.
I've never tried flavored bcaas but unflavored they are fuckin vile
@@DevinDTV oh heck no, unflavoured BCAAs are one of the worst tasting things on planet Earth. 😂 Flavoured ones usually taste a lot better, and some brands have managed to make them downright delicious (Scivation Xtend). 🙌🏻
Maybe it is the placebo effect, but I notice my recovery improving when taking BCAAs on a carb or calorie restricted diet. I read in Muscular Development like 15 years ago that BCAAs combined with glutamine can reduce the breakdown of muscle for fuel during a workout. This could just be bro science BS, but my personal anecdotal evidence seems to line up with it. When bulking, I think Jeff is absolutely correct that if you are in that 1.2 to 1.8 grams/lb. of bodyweight, that BCAAs are unnecessary.
Try doing the same but with EAAS as it will provide better muscle building effects. I buy 2lb of EAAS for like 20 bucks off Amazon tastes like shit but it’s heck of a lot of cheaper than buying the pricey flavored stuff
Better to take konjac root to tamp down appetite
Well said, Jeff! The best ways to boost testosterone are 7-8 hours of sleep per night, maintaining a healthy weight, getting enough fat in your diet, and increasing micronutrient deficiency.
If you didn’t comment this I would have never been able to take that info out of the video. What a genius
@@pjma1059 😂
You mean decreasing micronutrient deficiency
@@pjma1059 Why so negative? I think it is quite useful to captain statements made in the video
I’ve taken beta alanine by itself and it definitely had a positive effect on me during resistance training, Feel stronger, Can do more reps and I even get a little energy boost from it but that’s my personal experience.
The problem with majority if not all of these studies is they use average joes that are new to lifting because actual bodybuilders don’t want to be put in placebo groups and lose gains. So the evidence is great for new lifters but for more advanced lifters (especially if on gear) these studies should be taken with a grain of salt.
For me it's basically itch powder, but it could be helping as I am achieving, slowly, new PRs still. I'll keep with it for now.
beta alanine has to be taken for a MINIMUM of 21 days before you start noticing performance benefits. but as jeff stated, if you're doing less than 30 second sets, like powerlifting etc, probably not going to notice. I do 45-60 second sets, many times right into another exercise. I also train BJJ 4 times per week, can can say unequivocally that Beta Alanine gives you a huge advantage in endurance activities - just as jeff stated. Jeff even stated in this video, that Beta Alanine works. i guess many people just don't understand it's intended use? not even sure why it made it on his list. that's like saying "creatine doesn't work. well.. it doesn't work for long distance runners. duh. that's not it's intended use case scenario..
so i think the reason those ectysteroids have such lower dosages than advertised on the labels is actually bc they lack evidence of safe use, so they are afraid to be liable for negative side effects stemming from actually putting an active dose, this a supplement that does nothing but doesnt hurt people is more desirable. its probably purposeful tanking of the quality rather than a quality control issue. ofc this is speculation but i think it makes sense in the case of them being actually bioactive hormones that could have real deleterious side effects on peoples health.
Man you Changed my way of Training and nutrition heavily
Thank you
Take a shot everytime Jeff says "Studies"
This video is needed for the fitness community. All facts and no bs.
Greg finna have a field day with this one
Ashwaghanda actually is pretty good since the effects it has are all passive testosterone boosters. While obviously not nearly as effective as "juice", better sleep and less cortisol lead to better overall mood and more testosterone. Your testosterone might only increase by 10-15% and that most likely comes from the other effects but still it has an effect. It helps you get more/better sleep and a bit of test increase is still nice.
Love your videos and honesty. I believe I saw a study that showed BCAA's may reduce hunger which can help those of us intermittent fasting. Do you believe this is BS from your experience?
The studies on Boron showed that it lowered SHBG quite effectively. It doesn’t boost test directly but increased free testosterone significantly.
How much do you have to take out day to lower SHGB significantly?
@@EbonyPope My Doctor (hormone specialist) recommended 9mg daily. Anecdotally, it lowered mine from around 50 to around 25 nmol/L . It doubled my free testosterone
@@Joek1808 Thanks. I still have some laying around here. I'll give it a try.
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Amazing as always, Jeff. Curious about electrolytes. I use them in my water (biosteel) largely because 1. it tastes good, but 2. I figure it helps with hydration. I'm noticing that non of the evidence-based people I follow in the fitness world drink them though which makes me think I might be wasting my money haha.
Not sure if I’m correct but logically water usually has a lot of minerals, which include “electrolytes”. Electrolyte supplements usually have carbs or sweeteners for the taste, which may be the reason u feel hydrated or more energetic (or just placebo, since u might drink more water since it tastes good).
@@yasa4091 Water has significant quantities of potassium and magnesium? Or just certain kinds of water? Idk…
@@yasa4091 some water like spring water has high mineral content but most city water has low mineral content and you should supplement minerals if you live in a city
I like Trace Minerals’ Mega-Mag 400g drops. It has 400mg of magnesium (95%DV), 1100mg of Chloride (48%DV), 5mg of sodium and 5mg of potassium (both less than 1% of DV)
As someone who works a physical job and is very active outside of that I swear a lot therefore I take extra electrolytes to help replace that. Different people have different sweat rates and electrolyte concentrations so it could be very different. I think if you sweat a lot it’s probably a good idea.
Thank you so much Jeff, i always like your unbiased breakdowns, please do the best 5 supplements to take next.
Just wanted to point out that he said bioperine does not have studies backing its effecasy as a T booster. But it is not included in these formulations for boosting T or any of its own effects, its included because bioperine apparently increases the absorption of other things its taken with. So its fairly commonly included in a variety of different supplement blends for this purpose.
I personally am glad I tried turk. Didn’t help strength a lot. But my recovery rate shot way up, which was nice. Just my personal experience though.
Same, I only really noticed it when I ran out and was going through my same regimen split but I was feeling sore longer than usual
@@BreakingClouds- I had a shoulder injury that I had been working on fixing for months. After a few weeks of turk and no other real change, the pain more or less went away. I really think it’s main advantages are recovery and as an anti inflammatory.
Talks about "people with low testosterone"... shows prime Markus Rühl 😂
Boron worked for me, proven with before and after blood tests. Maybe depends on dose or person. My lowest dose was 3mg and max was 9mg.
You were likely deficient in it to begin with then.
that lat pulldown machine looks amazing
No cap you’d think this guy would have a super deep voice
Instead he sounds like the kid that answered every question right in class so much that the teacher reluctantly calls on him because no else knows