Don’t WASTE Your Money on TheseSupplements!

This video is brought to you by the “It
Depends” PictureFit T-Shirt! The best answer to any fitness-related question,
is, “It Depends.” Rock one of these t-shirts today to show your
support for the channel! I try to avoid conflict of interest on this
channel by refusing to take endorsement or sponsor deals with any nutrition companies. The money simply isn’t worth risking the
one thing that I greatly fight to preserve in this channel, and that’s integrity. Integrity for the sciences and integrity for
giving you, the viewers, the most honest and objective information I possibly can. Additionally, it allows me to criticize supplements
as openly as possible. Case in point, my multivitamin video. But now, let’s set the target to a category
that runs rampantly uncontrolled with unsubstantiated products: the muscle building supplement industry. To help some of you save money while risking
essentially zero of your gains, here are three supplements that is simply not worth the purchase. Number 1,
Branched-chain amino acids, aka BCAAs BCAAs ARE crucial to helping you build muscle. They are, in fact, essential amino acids your
body cannot self-produce. The BCAA leucine is especially important for
its role in activating the mTor signaling pathway, another important growth factor. But the point of supplements is to, well,
“supplement,” or make up for deficiencies in your diet. The thing is, that’s hardly the case for
BCAAs. Think of it as someone giving you pills filled
with water and said, “Hey, take these! It’s going to help with hydration and preventing…
death.” Certainly, it’s true, but it’s not exactly
necessary in pill form. Same thing applies to BCAAs. Research on BCAAs show that, unless subjects
were eating inefficient protein, supplementation is unnecessary. Hardly will you need to supplement since you’re
already getting plenty in your food, even at the minimum amount of 0.8 grams of protein
per kilogram of bodyweight. A single, 8-ounce chicken breast or a cup
of roasted peanuts contains roughly 9 grams of BCAAs, or almost two servings of your standard
BCAA supplement. And even if you were to supplement, whey protein
is a much better option since one, a quarter of it are BCAAs, two, it contains all other
essential amino acids, and three, it typically cost less on a gram-to-gram basis. The focus shouldn’t be on a handful of amino
acids, but on total protein intake. Number 2,
b-hydroxy b-methylbutyrate, aka HMB. HMB is actually a metabolite of the BCAA leucine. The claim is that HMB supplementation can
reduce the rate of muscle degradation as well as reduce muscle soreness. Since only 5% of leucine is converted into
HMB, supplementation was deemed important to maximize HMB’s preserving effects. Unfortunately, the research falls completely
flat. HMB failed to outperform placebos in net muscle
gains in both regular and athletic populations. It also performed worse than leucine on a
gram-to-gram basis in overall growth. But, one meta-analysis responsible for HMB’s
popularity found that, out of 250 supplements, HMB was able to increase lean mass just as
well as the proven supplement Creatine. However, reviewers of the meta-analysis noticed
something a bit sketchy: Almost all of papers on HMB shared either common authors or research
institutions. Some of the papers were also authored by the
very same people conducting the meta-analysis (a and b). And worse yet, they were backed by institutions
or corporations that have patents or licenses on HMB. This opens up a huge potential for publication
bias. When we look at the two, unrelated studies,
both of them did not find any statistical significant effects with HMB supplementation. And the same goes for studies on soreness. At best, HMB supplementation still requires
extensive research. But until then, given the current data, it’s
just not worth your money. And number 3,
Glutamine! Just like BCAAs, glutamine is undoubtedly
important for health. In fact, there is plenty of research showing
its importance to gut health as fuel. However, in terms of muscle growth, again,
the keyword here is supplementation. Yes, glutamine is important for muscle growth
but we simply don’t need to supplement it. Multiple studies adamantly show that supplementing
glutamine has zero effect on, muscle strength, lean mass, and muscle catabolism when pitted
against a placebo. There’s simply plenty in all our protein
sources. The only time it was beneficial was during
long-endurance events, in which it improved muscle recovery. Fitness-related? Yes. Muscle Building-related? Not so much. Again, as long as you’re healthy and eating
at least the bare minimum of protein, glutamine supplementation is effectively useless.