Can You Build Muscle Without Supplements?
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- เผยแพร่เมื่อ 31 ก.ค. 2024
- Can you build muscle without supplements? Let's dive into it.
btw. check out my free masterclass at go.tomic.com/free-masterclass
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The question of building muscle without supplements seems to be coming up a lot and I was always curious why that's the case.
Of course, you can build muscle without supplements. There's no reason to take any supplements if your nutrition is in order, and most supplements are a waste of money anyway.
The size of the US supplement industry is approx. $37 billion, it's a big market. And a lot of this revenue goes to marketing.
And the marketing works, we all know how powerful it can be especially if you're eager to make faster progress.
The marketing for supplements is so strong that people often miss the forest for the trees.
I get asked a lot more questions about supplements than about the things that really matter: nutrition, training, and sleep.
So aside from answering this simple question of "Can you build muscle without supplements?", which of course is YES, I decided to share with you guys what the priorities in nutrition really look like.
A guy named Eric Helms, who's a fitness researcher broke down nutrition into a pyramid of importance.
Tier 1 (most important) - Sustainability & Consistency
Tier 2 - Energy balance
Tier 3 - Macronutrients
Tier 4 - Micronutrients (Minerals, Vitamins), Fiber & Water
Tier 5 - Nutrient Timing & Meal Frequency
Tier 6 (least important) - Dietary supplements
The First 4 Tiers make up ~85-90% of the results you're gonna get.
The Tier 5 can give a slight edge with a ~10% pushy.
And Tier 6 is the least important part which can mean 2-3% of the difference in the long run.
Supplements are an extra.
The word itself means: "a thing added to something else in order to complete or enhance it."
And the supplements typically work when you're missing the ingredients from the diet in the first place.
i.e. Whey Protein and BCAA can be marketed as "Builds muscle" but that's really only if the person taking it isn't getting enough protein from their diet already. If they are then the extra won't make a difference.
Same for things like Zinc or Magnesium. The effect can be seen but only if you're deficient in the mineral in the first place. (Which is quite rare with a good diet unless you're in a prolonged caloric deficit)
Now that we've put supplements in the right perspective, which ones do I recommend?
1 - Whey protein for convenience when it comes to getting your daily protein - • Video + • Do You Need Whey Prote...
2 - Omega 3 fish oil, there's some promising evidence for a variety of health benefits. - • How Much Omega 3 Do We...
3 - Multivitamin as cheap nutrition insurance that you're not missing some mineral/vitamin - • Should You Take a Mult...
4 - Vitamin D if you're not getting enough sun exposure. examine.com/supplements/vitam...
5 - Creatine for a slight edge in performance. It's one of the most well-studied supplements. • What Is The Best Creat...
6 - Caffeine for performance enhancement.
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I agree I dont take supplements
And Stay Shredded All Year
Can you build muscle without supplements?
Absolutely YES. Thanks for sharing!
Cheers!
How ?
Mee too...no supplements yet...only diet modification
Hey let me know how to get off my supp. To gain muscle
Not possible
My moto is always "why buy supplements when you can buy good, old fashioned, tasty food?"
Well said
Sinonge Masiliso protein powder are for people that are busy actually protein is protein just eat enough and people used it because it is easy to consume
So true
Exactly and it's much better cause your body is going to used much efficiently.
Healthy food?
Can you build muscle without supplements? Absolutely YES. In this video you'll learn how relevant are supplements for reaching your goals, what are the most important things in your diet and also a few supplement recommendations. Enjoy! And as usual post your questions in the comments below! -Mario
what camera are you using?
Thank you brother
I don't want to watch the video I just want to know which few supplements recommendations to take thanks.
Supplement companies hate him click now
I've just took whey protein for about 2 weeks then after that i focused on proper ways on how to build muscle using high protein food only. And yes for about 1 year and half, i got my muscles way bigger without using supplements.
i never used supplement and look bigger than most of the guys in the gym
Supplements really play a very minor role.
Mario Tomic yeah but still many people use proteinpulver to gain weight faster and use other supplement like preworkout. I didn't use proteinpulver just because I wanted to see how far I could come and still don't need but i don't get it the point with the other supplements
Mario Tomic i got size of biceps is 17 inches but not in good shape and i just started going to gym so how made my diet what to take how to take can u tell
bro can u share ur diet..and protein sources.?
Mohd Mohatshim im a big guy 6"2 and i have a huge body and i also look a bit bigger than the guys who go to the gym everyday, i managed to grow more muscle by just eating whatever i find in the fridge, and taco bell, eggs, beans
Recently hopped on the chicken and rice diet (works for my digestion system) every single day for lunch and dinner. 8 oz of chicken breast is between 60-70g of protein. Eat that twice a day with a solid protein filled breakfast and most people have their protein intake and calorie intake right there. It's simple and I've made bigger gains in the last two months of doing that than my entire year of a "loose" undisciplined diet and not macro counting. Not enough protein, small muscle growth.
Finally...this is the video I was looking for! Cheers
Awesome!
Another very informative video. Keep up the great work, the fitness community needs someone like you!
Thank you! Means a lot
Thanks for the video. I've changed my diet: having high protein food mostly now (salmon, red meat, eggs, etc...). But I was very curious if I could actually build up a decent amount of muscle mass without supplements. Thanks again, you've given me hope. :)
Thank you for this information, helped out a lot. 🙏🏽
I really needed this!! Thank you so much for the info!
Cheers
Thank you for this. Much appreciated.
Thank you very much ! a great informative video .
Any tips for a guy that is completely cutting off whey due to causing acne on my skin. Cheers!
Its really sad to say lots of people believing on their marketing. This video is awesome man! Very informative.
Thanks man
my shredded body recipe: *cafein before the gym and a motivational songs*
BOOM
You deserve so much more subscribers. I love you. Thanks Mario :)
Thanks man
I see ppl at the gym after a work out running to the shake bar to get a whey protein shake, then go home to eat, why?? Just go home and eat, food is better for you body. After I train I go home and eat, whey protein is a supplement that you need only if you don't have protein intake after training.
Well said :)
Daisy Guzman having a whey protein shake directly after your workout and then eating at home IS BETTER THEN JUST EATING AT HOME!
Why not do both?
The only reason someone wouldn’t do both is because they’re skint, get a better job and build more muscle!
Caio
@@manlikebarnesy9600 that's a big lie bro
@@akram591 big lie but we’ll let him have it
Very informative. Thanks for the message.
Thank you!
Loving the channel so far
Thank you!
Thank you for this video man, I'm an ectomorph and was planning to hit the gym the problem was i have no money to buy Mass Gainer and other supplements but your video gave me hope!
GieMan same thing for me this video gave me hope
GieMan
Boil Eggs, spinach, tuna fish, fish, egg drop soup, fruits banana and big jars of peanut butter, no bread just a spoon, protein drinks a lot of sleep oh yeah.lol big cans of Air freshener..the sulfur protein farts are horrible...lol eat a lot of FIBER OR YOU will experience the most excruciating pain on the toliet, that will make call out to God so many times. If you don't believe in God trust you will if you skip that fiber loading. 💯
Supplements are refined form of proteins and some compounds. Real food is more healthy if selected properly. Once u gain knowledge about food, supplements can not only be compensated but even bettered
Ever heard of body recomposition??
Your comment its 3yeaes old, have u tried that nd wats tge result
I don't wait the end to like the video. Good job bro' !
Thanks!
Mario Tomic share ur diet plan as well plz
i was about to say that you reminded me of this dude RSD Max then i looked into your channel and saw the video u did with Max haha great work man!
gg 😉
Very tru my brother,im just subcribe.
My grate grandfather have huge muscle,there were no supplement bck on those days,just food,they grew mascular stronger,helthy and bigger.
Building muscle with muscle is such a huge reward after this , reakest.
i like how you reply to everyone's comment.
and by the way awesome video!
Thanks :)
I subscribed for this information
Nice video thanks for sharing us
Amazing content Mario, keep those uploads up :)
Thanks bro!
Thank you for this video! True facts here 🙌
Glad it was helpful!
I seen this on my recommendations, you def can
Thank you Mario Tomic! I don't think I'm gonna keep wasting money on supplements. I need to focus on my macros. I never meet my macro goals ever, I just find it too difficult to eat anything 100g or more of protein in a day, it's already so expensive.
awesome video man. liked and shared 👍
Cheers!
Great view my friend... It makes you get away from addiction to supplements
Thanks for this information, I follow the "bigger, leaner, stronger program" basically a 5x5 workout routine, and he also recommends that supplements are not needed, but are pretty much "extra" if one does not feel like their diet is "cutting it." I was chatting with a friend today, he pretty much has focused on bodybuilding for over 10 years, and he recommended of me to do this, " isolate with glutamine post training and casein whey with glutamine before bed!" and then went on with, " Make sure your protein blend includes BCAA’s!! That is the MOST important part of the recovery process and only high quality proteins include this in the blend!
Optimum Nutrition and MuscleTech are the two best brands!!"...i am sorry! but I do not have all of that damn money to buy supplements, all I need is my whey isolate protein, I do not mind paying extra for a low carb protein powder, and my current ketogenic lifestyle. As I researched online...BCAAs are found in whey protein, meat, and eggs.. XD Plus! I do not want to look like my friend does, all big arms and always walking all stiff, he does a lot of heavy lifting. I want to be able to move and have flexibility. Not be all big with injuries and walking all stiff. I'll just stick with my current diet routine and whey protein shake. :)
I workout without any supplements but natural balanced diet with essential nutrients and I'm big enough. I know it takes discipline and hardwork but it's worth it!
You can also use healthy homemade protein smoothies
I use: a cup of milk,4 teaspoons of peanut butter,1 tablespon of honey, 1full banana, 1-2tablespoons of chia seeds and some nuts. All of this blended together
Home made smoothies can definitely help if you struggle to get in the calories.
But it has too much fat🥺
Ashley J I know but its better than nothing. While gaining muscle you also gain fat if you use more grams of protein than your body needs.
very informational video, i did not know that's how protein works
Cheers
The pyramid idea is genius, thanks Mario!
Awesome, glad you like it! Eric is a very smart guy, gonna meet up with him in August
Thank you so much ❤️❤️❤️
great work man
Thank you!
Bravo Mario,best regards from Split
Hvala!
thanks so much..
great information...
Hvala stari🤙
Hey Man. It was a great video. Do fat burners really work?
i,m training very hard and solid for almost 3 months . i,m 172cm and i,ve jumped from 55 kg to 62 kg without any desire to use supplements .but recently i was really in doubt in the case that am i doing it in the right way or not ?do i really need any supplements to see a sesnsitive improvement or not ?because almost every body that i,ve seen in the gym uses these things and most videos in youtube or essays in the internet say it,s helpfull or nessecary so i was losing my belief in my choice which is going natural , UNTIL you !
what you said in this video gave me self confident and made me believe more in my way .now i,m gonna go and get hell out of myself again without getting impressed by media or what other guys say anymore.
thank you !
Same here
Eggs for protein!
How many?
6
Egg whites for sure..
@@huntingnz7265 yolk actually
blqcktiger do some research man, having to much yolk is bad for you from what I have read
Peanut butter,chicken, seeded bread, steak,eggs, kippers & other fish that all the protein you need
I only take opti men health multivitamin as I hate veg, I do eat salad but not tons
Ive been thinking about this topic, i just don’t want to consume protein powder due to it adds calories. Its really hard to add on your diet if you are consuming below 1800 calories per day.
yo...ja sam ectomorph. dal je moguće da dobijem mišićnu masu bez sumplamenata ? ( imam sebboreu i rosaceu a bilo kaj od tih proteina je puno sveg i svačeg kaj mi smeta )
Muscle growth can only come about from consistent hard work over a period of time. If you do not do that, all the supplements in the world won't matter. As you say Mario, just the cherry on an already existing cake. I take only what my body needs, for example vit. D3 if the body does not get enough sunlight. Thank you.
Cheers!
Thank you very much, sir, I was afraid of using supplements and now I know that I don't need them 🙏
Happy to help
Thanks for sharing this great video. I am going to start the Gym again after 6 years. I have had very serious heart operations and I have covered my healthy again.
Glad it could help!
Eat heavy but clean , water, do light if any cardio , ab roller and a arm arm blaster (amazon) & dumbells!
Supplements wasn't there from the beginning and people before were achieving good physique. Shout out to the gym goers, what can you say about that?
Completely true! To many young people today believe they need supplements or even pro hormones to see results. Supplements are no necessary. You said it very well!! Couldn't have said it better!!
Thanks man
Thanks you . you saved my life bro, I thought of taking sup but ran out of money
Supplements are optional. Cheers
I hope you answer or make a video on this topic but I don't want to get bulky I need hard muscles like the ones of shaolin monks or you but if I take protein then muscles will bulk up for sure but if I choose not to take Protein like the monks who don't eat non-veg which is possible reason why they grow so much strength but still have less bulk can I achieve that? Or it is genitic I can't control if I am to get bulky or remain lean but have lots of strength like those monks?
great video! I'm currently taking creatine, multivitamin, vitamin D3, omega 3, zma and some whey protein for convenience and before the fasted workout :) might drop the zma because I don't notice any effect.
Thanks! Before dropping ZMA you could do some blood work now and then stop taking for a month then do another test. That will tell you with decent certainty if you need it or not. It's a good idea to base your decisions on data.
+Mario Tomic good idea! I used it to see if zinc had some effect on testosterone, which seemed a bit low the last couple of months. But that could also be because I'm currently in a cut.
I'm a girl and have lupus so I'm not allowed to take any supplements only vitamins. I only drink coffee. I have to have protein with every meal, even a snack. I usually eat those quark 17g protein snacks. If I didn't have enough protein then I guess I wouldn't build as much muscle. It's so good to know the protein I'm eating is enough!!!
Great content! Almost as good a Radu. Keep it up and you'll get popular on youtube!
Should be good :) Thanks man
i think for beginners is ok to use multi-vitamin and omega-3. I dont think that beginners gonna need proteinpowders or weight gainers that is money waste. Its only extra like you said. Good video thomas, keep it up😊!
Yeah, it's not a big investment and it might have some benefits
U don't need suplements to be big or to build ur body u need yust motivation and will to get it and most important time u won't get muscles over night but great video :))
Mario, thanks for the information. I found out that too much protein is bad for my kidneys... Thanks again... PS. What camera did you use to make this video please?
This guy speak the truth love from sri lanka ❤️
Thanks!
My supplements is only one with calcium-magnesium-d3 in it, cause after calculating my diet I'm lacking in those. And after doing some med check, turns out my bone mass is really lacking.
Great Video. I take supplements cause i dnt get Enough protein From Food
Thank you @mario
Hello, i take hydro optimum, but unfortunately i have some stomach issue those day, i get bloated and gas.. I don't know if the hydro or other thing causes that issues. Plz help.
P. S:I'm lactose intolerent.
Thank you
Can someone tell me why I was fasting ( eating one meal a day and one at night and I was weighing 95 kg , and for the last three months I've changed my diet which now consists of 5 - 6 meals a day of good food and protein and I've lost weight on the scales but I feel like I've gained muscle in so confused ?
This is guy makes quality, no bla bla no bullshit!
Thanks man :)
That's true. Maybe with supplements you could reach your goals in less time. But not true at all cause it is enough if you eat so much "natural" protein and eat very healthy being careful of % CH/fat do you eat during all the day. It is enough working correctly between 3-6 times a week and taking care of what you eat. That's what I'm talking about. Then maybe in your first year you can grow 5-6 kg of pure muscle and get shredded. The fact is that you have to take this seriously. You have to work a lot and you have to make you to love this lifestyle.
I agree!
You da man! 💯
Thank you!
Do intensive hard work and dont take supliments, eat what u want and how much u want , dont trink energy drinks
finally true advice.thanks mario for being honest
for me i only take omega3 multi vitamin-b12+iron+mg on daily basics..preworkout(caffiene+creatine+l argnine) on working days and iam thinking to add vit D as u saw in ur video
also i need to know ur opinion about 2 nutritional tips
1)should i exclude wheat products from my diet (as considered processed carbs)
2)do u cycle carb /calories between rest and workout days?
1) Diet should primarily be based on whole healthy unprocessed foods 2) This depends on overall setup of the diet and needs to be individualized
So my question is all wheat product considered processed and should be excluded from diet in general as many nutritionist claim
I don't see any issues with wheat unless it's heavily processed, if processed non-whole grain then limit it to 10% of your intake
Hey bro, can you tell how many eggs (whites) i eat per day for muscle building?
Whey protein only to get the gramms of the day, there are days that i dont take
VitaminD, after doctors advice, after screening blood test, same w omega3 for HDL
planning to use some creatine when ill be on bulk mode, maybe
Thanks dude
Thanks again lmao
Orgain plant based protein powder, that and black coffee are the only things I use.
I spent a long time looking for a good plant based protein too, mainly because most of them taste like trash and I've gotten sick of whey lol
Thanks for sharing
Pea protein could be good
I always tell people who asked me what kind of protein they should get to build muscle, and I tell them non you don't need any supplements to build muscle jus eat whole foods real food!!!!!!!!!!
I’m planning to quit creatine because of the hair loss. Thoughts?
great vid!
Thanks man
I like your videos man :)
Thank you!
any supplements make my acne worst. even protein powders. Thanks for confirming this. I just eat whole protein foods .salmon and chicken breast and egg. my macro says its already 185 grams of protein a day. is it enough.
I use Athletic Greens everyday and bragg's vineger with the mother, what do you think of those two? Other than that I love your suggestions on how to eat and what to eat etc, your video's are awesome and I could stand to save a dollar or two with the right suggestions... Thanks Mario
I've no idea what that is. Focus on whole unprocessed healthy food, manage your calories, get plenty of protein, eat 4-6 cups of veggies per day, get 8-9h of sleep and the rest will fall into place.
Thanks!
Cheers
I have one question. Ho much food should a person eat per day to take all the necessary nutrition for building muscles!!!??? I'm afraid that for the right amount to be taken, the only muscle they will build would be stomach.
I agree I never taken any supplements.
You know in my whole life the best gains ive ever made were during a 2 year period living in south russia doing nothing but basic street workouts barely any weights, hella pull ups, dips and press ups and swimming in the sea most days, nothing but clean home grown veg and meat no gmo’s no additives no sugars apart from honey and fruit.. zero supplements nothing but the basics. The gains i made were great best ive ever made since i moved back to the Uk and thats with supplements and a good diet even peptides and short pro hormones stacks.
I've learned that taking Protein Powders will give more work to you're kidneys witch with time can be bad I rather get my protein without supplements but that just me I would recommend to not take supplements.
Now that supplements are out of the picture, how much time and frequency should I hit per week?
PS: I am a beginner who just do workouts without any equipment.
(I would appreciate your reply)
Shout out from Philippines 🇵🇭
I agree but the more supplements you take the better and more muscle you will build and add in a shorter time than being 100% natural especialy with the variety of supplements especially if you got the right ones 😉
How do you think they built muscle in the past before supplements ? Obviously the answer is yes you can but you’ll need more time lets say you’ll reach your goal with supplements in a year, without them you’ll do in 2 years but believe me its worth it since there is no risk of getting a dangerous disease when you get old plus you’ll keep your shape for longer if you stop training while supplements takers will lose it really quickly if they stop training for a short period
Hunks men existed on Earth from thousands of years.. all they ate are natural good and not suppliments.. they worked hard and ate well.
Chicken ,Tuna ,Brown Rice and Eggs plus Slow reps build good muscle
Is calorie deficit necessary to lose fat or could you lose it with clean eating??
You could recomp slowly on maintenance calorie intake but generally a caloric deficit is required if you want to see decent results in a context that you have a ton of fat to lose.
hey bro from india🙌 what age is good to start body building .