Every Supplement That Builds Muscle Faster Than Protein

About this video

• Video Title: Every Supplement That Builds Muscle Faster Than Protein
• Channel: Jeremy Ethier
• Speakers: Jeremy Ethier
• Duration: 20:36

Overview

This video reviews and ranks various supplements based on their effectiveness in building muscle, considering scientific research, cost-effectiveness, and potential side effects. It aims to help viewers understand which supplements offer the most significant muscle-building benefits.

Key takeaways

• Creatine Monohydrate (S Tier): Highly effective for muscle growth, strength, and power. It's cost-effective, with research debunking common concerns about hair loss. However, unstable forms like gummies can be ineffective due to breakdown.
• Protein Powder (A Tier): Beneficial when baseline protein intake is low, aiding in gaining 1-2 lbs of lean mass over 3 months. It's convenient and has a high-quality amino acid profile. Both whey and plant-based proteins can be effective if total protein intake is sufficient.
• Mass Gainers (B Tier): Can be effective for individuals who struggle to consume enough calories, providing an easy way to increase caloric intake. However, they are less cost-effective than other methods and often contain excessive sugars.
• HMBB (C Tier): Early studies showed significant gains, but these have been largely discredited. It may offer a small benefit for beginners but has little to no effect on trained lifters.
• Fish Oil (C Tier): Primarily beneficial for overall health. High doses may offer a small positive effect on muscle growth, particularly in older individuals, but it's not a primary muscle-building supplement.
• Testosterone Boosters (F Tier): Generally ineffective for muscle growth, with most providing only a modest increase in testosterone levels, insufficient to significantly impact muscle mass. Exceptions exist for those deficient in key micronutrients like boron, magnesium, and zinc.
• Placebo Effect (S+ Tier): The belief in a supplement can significantly impact performance, leading to PRs and perceived gains, highlighting the psychological aspect of training.