London, UK — Dr. Mike Israetel from Renaissance Periodization shared his views on supplements in a recent YouTube video. He explained which ones help build muscle and which ones are mostly hype. His advice is simple, clear, and backed by science.
Protein Powder Still Reigns Supreme For Muscle Growth
According to Israetel, protein powder is the most useful supplement for muscle growth. It helps the body repair and grow muscle after workouts.
“It’s not magic, but it’s convenient,” he said.
Protein powders make it easier to reach daily targets. Moreover, whey protein is absorbed quickly, which makes it a reliable option.
Creatine: Backed by Decades of Research for Muscle Growth
Creatine also earned high praise. Israetel explained that it improves strength and power during hard training.
“Creatine is cheap, safe, and effective. There’s really no downside,” he noted.
In fact, creatine is one of the most studied supplements in sports science. As a result, it is recommended for both beginners and experienced lifters.
Omega-3 Fatty Acids for Overall Health
Israetel also pointed to omega-3 fatty acids. They may not make muscles bigger, but they support long-term health.
For example, omega-3s reduce inflammation and support brain, heart, and joint health.
“If you want to stay healthy long term, omega-3s are worth considering,” Israetel explained.
Supplements With Limited Benefits
Some popular supplements did not get his full support:
- BCAAs — Only useful if someone struggles to get enough protein from food.
- Beta-Alanine — May delay fatigue, but effects are limited.
- Multivitamins — Fill small gaps in the diet, but whole foods are better.
On the other hand, Israetel warned against relying too much on supplements. Training, diet, and recovery are still the foundation.
Misconceptions in the Fitness Industry
The fitness industry often exaggerates supplement benefits. Israetel criticized the heavy marketing behind many products.
“The basics work. Most everything else is a distraction or a waste of money,” he said.
Furthermore, he stressed that many people spend too much on pills and powders while ignoring sleep and nutrition.
What This Means for Lifters & Muscle Growth
In summary, Israetel’s advice is clear: focus on a short list of proven supplements and skip the rest.
- Must-haves: Protein powder, creatine, omega-3s
- Optional: Beta-alanine, multivitamins
- Mostly unnecessary: BCAAs and flashy blends
Related Reading
- Beginner’s Guide to Building Muscle
- Simple Hack to Drop Blood Sugar and Weight
- Meditation for Relaxation and Recovery
Final Thoughts
Dr. Mike Israetel’s video cuts through the noise. Instead, of buying every new product, lifters should focus on the basics.
In conclusion, supplements can support progress, but diet, training, and rest matter most.
“Do the basics well, and you’ll already be ahead of 90% of people,” Israetel summed up.=-0iuy
Practical Tips for Supplementation
The Renaissance Periodization team advises individuals to consider their specific goals and dietary needs when choosing supplements. They emphasize that while supplements can enhance performance, they should complement a balanced diet and consistent training program.
Conclusion
Renaissance Periodization’s insights into the best supplements for muscle growth and health provide a comprehensive guide for fitness enthusiasts. By focusing on evidence-based recommendations, the team aims to help individuals make informed choices that align with their fitness goals.
For those interested in diving deeper into these recommendations, the full video is available on their YouTube channel, where viewers can find more expert advice on optimizing health and performance.
