What are the best cheap & effective supplements to build muscle that are backed by scientific research?

Take it 30-60min prior to the workout, and make sure you ramp up your water intake by ~10-20% if you decide to use it, 'cause all the aforementioned benefits only work if you're not dehydrated caffeine is highly diuretic— also, whenever you use higher dosages, make sure you're going to execute A GNARLY workout, 'cause if you pop 400mgs and sit on your butt, it's not a great feeling at all.

You'll also hold anywhere from 2-6lbs of extra intra-muscular fluid making you look bigger— NO, THIS ISN'T WATER RETENTION, IT ISN'T SUBCUTANEOUS, IT'S INTRAMUSCULAR— it's actual muscle, a similar kind of hypertrophy to when you introduce sarcoplasmic stimulus to the muscle.

It has ABSOLUTELY ZERO side effects— unless you have a severely compromised kidney, it should be a no-brainer to supplement with this shit year around.

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I need to stay within 1500mg, 'cause my digestion starts to GET NASTY when I ramp my fish oil intake too much, if you know what I mean.

Whey Protein (24g post workout)- A super delicious and practical way to ingest protein religiously post-workout. Nothing more.

Zinc (8-11 mg): Vital for immune function, testosterone production, and cellular growth.

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There are other supplements I use and recommend like Alpha-GPC to enhance mental focus, Ashwagandha to curb stress and improve testosterone, Beta-Alanine for endurance and power output, and Taurine to prevent cramps during marathons and other crazy shit I do once in a while.

Fish Oil (1000mg-2000mg/day or higher if you have the digestive system for it)- Rich in Omega-3s, this is your key to improved muscle recovery and curbing systemic inflammation.

BANG THAT IRON, MY BRUDDAH!

How can I stop overthinking and take action more quickly?

But if your goal is just to get in great shape and develop your athleticism, I 100% guarantee you that you don't need any fancy supplement at all, the basics paired with good nutrition, sleep, and hard work are the keys to achieving your goals.

Big KISS,

Multivitamins & Electrolytes: Think of multivitamins as your nutritional backup plan and electrolytes as your hydration guardians. While real food should always be your primary source of nutrients, the right multivitamin and electrolyte mix can support gaps in your diet, especially when pushing your body to its limits.

Hi everybody! I have been looking at posts on narcs and narc abuse on here and if has really helped me out a lot. I am currently struggling with my situation and need some advice/support. I met a narc last year, everything seemed to good to be true. Love bombing, always texting calling and taking me on dates. Everything changed when someone warned me about him out in public in front of him and who he is. This caused a conflict with us and the love bombing seized. he would tell me that everything is okay and i can come and talk. He would set a time limit on me and kick me out after that. he would then text me like everything was fine and we hung out again and after that he completely ghosted me for one week. He came back and texted me a week later laughing about the ghosting and acting like nothing had happened. he continued to text me ( not like in the beginning) make plans with me, then on the day of the plans he would just ghost me. One day he would act interested the next silence. i contacted him a month later and he acted like nothing happened. He was on a vacation and sent me a picture of another woman ( someone he allegedly met on the trip) to strike a reaction but i never gave him one. After the trip he came to my place and was extremely rude, accusing me of going on dates with a bunch of men. The next day he accused me of being an alcoholic and that he wanted nothing to do with me but said well maybe we can be "friends" then ghosted me i assumed at this point it was over and i would never hear from him again. He contacted me on the holiday a month later acting like everything was great. We ended up hanging out a month or so later and when we hung out it went well, i thought things were going in the right direction. after we hung out.. silence. I would try to text him and if he replied it would be very short then he just stopped replying. He ghosted me for almost three months. I thought he was done this time and of course he popped up again like nothing happened. At this point i was getting sick of if so i questioned him as to why he dissapeared and always does this. Of course he had some sob story about a injury and family member dying of cancer. I felt pity for him and he gave me an apology.. so i took him back stupidly. things seemed to be going smooth for a couple months, of course until his family member died and his injury got better he never contacted me and was distant. Menawhile, i was there for him during the difficult time for him. He lied to me about the funeral and never wanted to chat. I was chasing him and he would always claim nothing was wrong but when i said i thought he used me when he was down he could not handle it and would always tell me he didnt care and to go away. I would get so upset i would try texting him to work it out he would barelt respond and if he did he would not be nice about it. we did hang out a couple times after that, he would ignore me after. One day i was like hey i think you are seeing someone else, and i was like well ixam seeing someone so no problem if you are he said " buy bye good luck with your new guy stop contacting me" i was devastated and tried to get into contact with him for weeks then i just gave up and accepted it was over. He ended up contacting me a month later acting like everything was fine. He wanted to go out and have drinks i told him i would. He and i both seemed to have a great time. He ends up ignoring me again. I kept texting him trying to figure out what was wrong. He kept saying everything was fine and i said ok can we hang out again? He said maybe i was like why? He just kept saying maybe … our last conversation we had… i said what is wrong ? He said nothing is wrong everything is fine. I asked him why he keeps saying maybe. He said " maybe but i dont want to see you right now" i said why? He saix " im just not feeling it, if i wanted to date i would" i said why did you contact me less then a week ago wanting to go out? He said i didnt.. even though he did. So i said should i just move on or what? He said whatever you want to do. So i said that he was really confusing me and asked him if he had anything more to say before i move on? My messages were turning green so i panicked he blocked me and reacted irrationally. I said " omg did you block me? My messages are not going through. Even texted him on my work phone asking what was up. And called him twice ( please dont judge me i know it is pathetic i never was this type of girl before him) so he replied and said " Ok I'll block you now" then immedietly blocked me. He has never blocked me before since I have met him he will just ghost. Is this ths final discard aka " grand finale? Did i just push him too far? this has upset me so much its hard to even function.

Vitamin C (65-90 mg): A potent antioxidant that supports tissue repair, recovery, and overall immune function.

Creatine also has cognitive benefits that can enhance your mental focus, mood, and overall cognitive ability— take the following with several grains of salt, but my wife struggled with depression for a long time, and she was having a hard time getting off of SSRIs until she introduced Creatine to her supplementation, now she SWEARS by it— once again, this is just our personal experience, and might just be placebo, but it's in accordance to some scientific papers on the matter.

Comment below, or answer this email if you have any questions about any supplement, I'll gladly help you design a good protocol or spot some snake oil shit.

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Here are the 5 supps from the cheapest to the pricier:

That's it, all these recommendations are based on my personal supplementation— every single supplement and claim here is backed by peer-reviewed research you can easily find.

Before I tell you about the 5 BASIC SUPPLEMENTS I recommend to most people that I work with, let me tell you that good nutrition, good hydration, and high-quality SLEEP are 1000% better and more effective than any freaking supplement you might buy, so if you're doing a poor job at taking care of those, address them first.

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For muscle growth and optimal function, focus on:

Opt for high-quality brands offering bioavailable forms of these nutrients, ‘cause for these ones in particular, if you go for the cheap brands you’ll end up just producing highly expensive pee.

The combination of mental focus and improved cellular activity leads to more intentional workouts, more volume, and more efficiency in the gym.

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It will clear up adenosine, the biomolecule that is responsible for sleep pressure allowing for "motivation" to workout early in the morning, and ramp up your mental focus so you can dish out some destruction in the weight room, it's also HIGHLY ERGOGENIC, improving performance output in every single muscular domain, endurance, strength, power— ALL OF IT— and even help you mobilize fat faster.

THE POTATO MAN

Omega-3 fatty acids, specifically EPA and DHA, have been shown to stimulate muscle protein synthesis— MORE HYPERTROPHY, BABY!— and reduce muscle soreness post-workout. Plus, these essential fatty acids support heart health, brain function, and joint, ligaments, and tendon health and flexibility.

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B Vitamins:B6 (Pyridoxine, 1.3-1.7 mg): Important for protein metabolism and neurotransmitter synthesis.B12 (Cobalamin, 2.4 mcg): Vital for nerve function and the formation of red blood cells.

You can also use Examine.com to see if some miracle testosterone booster you discovered is really legit and backed by science, or just another scam.

Creatine (5g a day)— Increases your anaerobic threshold just slightly, essentially giving you 1-2 extra reps each set, so let's say you work at eh 8-10 rep range that's 10-25% extra volume per set, so, FUCKING CRAZY EFFECTIVE.

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The world of supplementation is WILD— full of overpriced products promising miracles, and the vast majority of them are all utterly underdosed, essentially money-grab scams.

Caffeine pills (200mg-400mg pre-workout)— The thing that is doing 90% of the magic of 99% of the pre-workouts and fat-burners out there is just CAFFEINE, If you wanna take your efforts to the next level without breaking the bank, consider taking it 'cause it's DIRT CHEAP.

Hi guys, in case I vanish from Quora & Youtube, please, subscribe to my newsletter to receive my new material in your email, click here.

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Electrolytes:Sodium (1500-2300 mg for adults): Vital for fluid balance, cell and nerve function.Magnesium (300-400 mg): Helps maintain fluid balance, involved in muscle relaxation, energy production, and protein synthesis.Potassium (2,300-3,400 mg for adults): Important for heart health, muscle contractions, cell and nerve function.Chloride (1,800-2,300 mg for adults): Helps maintain fluid balance and is essential for digestion.

Vitamin D (1000 IU's): Essential for bone health and supports testosterone production, vital for muscle growth.

Hydration is also key when supplementing with creatine, 'cause creatine uses water to access cells, hence, you also need to ramp up your hydration by 10-20% to see optimal effects from creatine supplementation.

Can I bring a tub of whey protein to the airport?

It's A POWERHOUSE for anyone looking to stay fit both mentally and physically. Aim for a supplement that provides a high concentration of both EPA and DHA for optimal benefits.

That might not sound like a lot in a single workout, but throughout a whole year, that's BONKERS.