Wouldn’t it be fantastic to simply pop a pill that can effectively melt fat like butter and build muscle? Well, consider the following supplements that will do just that and much more;
Conjugated Linoleic Acid (CLA)
Conjugated Linoleic Acid or better known as CLA has continued to gain popularity among gym enthusiasts as well as individuals who are looking to burn fat, preserve muscle tissue and build muscle. Conjugated linoleic acid belongs to the omega family of fatty acids and can also be found predominantly in animal-based food products such as meat and dairy. Taking CLA supplements regularly has been shown to boost weight loss, decrease body fat, and effectively increase muscle to fat ratio to enhance the growth of lean muscle mass. CLA supplementation has also been found to be beneficial in reducing the risk of atherosclerosis and cardiovascular disease, including helping in the reduction of blood pressure, insulin sensitivity, and blood glucose levels. It’s a definite thumbs-up for Conjugated Linoleic Acid as it ticks all the boxes for being one of the best supplements that can build muscle, burn fat, and even prevent various weight-related diseases. The dosage to take is 2 grams of CLA with breakfast, lunch, and dinner.
Branched Chain Amino Acids (BCAAs)
There are three Branched Chain Amino Acids namely leucine, Isoleucine and Valine. As far as weight loss, fat loss and muscle building are concerned, BCAAs are the preferred supplements, thanks to the essential amino acids in muscle protein that is not only crucial for repairing damaged muscle tissue, but also for keeping muscular energy levels up, maintaining muscle mass and boosting metabolism for fast weight and fat loss. Of the BCAAs, none is more important than leucine as far as fat loss and building muscle are concerned. Leucine has shown the most promise when used as a supplement to build muscle because it increases energy and protein production, which consequently leads to muscle mass. While it has also been shown to increase blood insulin levels, which boosts the intake of glucose in the muscles, which is good for bodybuilding, however, people with diabetes should stay away from leucine supplements because they may cause diabetic shock.
Individuals who take BCCA supplements do not experience muscle fatigue, soreness or muscle wasting because the essential amino acids help protein synthesis and prevent protein degradation. BCAAs supplements are very effective for weight loss and most importantly maintaining muscle mass while burning fat and should be used between 30-40 minutes pre-workout and during your workout
Carnitine is an amino acid that’s present in nearly all cells of the body, but mainly formed in the liver and kidneys then stored primarily in muscles. It has been a very popular fat burning supplement for a long time, and both bodybuilders and athletes take it to improve their exercise and physical performance during bulking periods. Also known as L-carnitine, this supplement has been shown to lower levels of lactic acid build-up in the muscles that occur following a strenuous workout session or happens during extreme exertion, which consequently leads to delayed-onset muscle soreness characterized by severe muscle tenderness as well as loss of strength and range of motion. This is good news for individuals whose main goal is to build muscle and burn fat because reduced levels of lactic acid level means that they can exercise longer without tiring and burn more fat while preserving muscle mass. Carnitine supplements also reduce muscle damage from strenuous exercise and boost recovery and the best thing is, studies show that those taking carnitine supplements can eat fast-digesting carbs without gaining weight.
In addition to improving exercise or physical performance, building muscle and being one of the best fat burner supplement in the market today, several studies have also observed the benefits of supplementing with carnitine in the management cardiovascular disease. Including improving age-related cognitive impairment, improving mood and quality of sleep, boosting sperm concentration, as well as lowering glucose levels in diabetics. There are good reasons to take carnitine supplements not only as an excellent aid for weight loss and improving exercise performance but also for enhancing a sense of well-being.
Creatine is a supplement worth mentioning, and although it’s not used for weight loss purpose, individuals who want to build lean muscle mass should most-definitely try creatine. There is plenty of scientific support to back the benefits of creatine as one of the most effective supplements that deliver on its promises in terms of increased muscle gains, improved strength and performance, enhanced recovery and brain function. When used correctly as part of a workout program, creatine supplements have been shown to enhance the body’s performance for even greater muscle gains.
It also enhances recovery of muscle cell damage that often occurs during sessions of athletic endurance training, whereby just 20 grams of creatine per day can induce post-exercise muscle regeneration. Loss of muscle mass is every bodybuilder’s nightmare and while anabolic hormones such as testosterone and growth hormones decline as we age, supplementing with creatine has been shown to reduce the degenerative effects of age-related muscle loss also known as Sarcopenia to a large degree. Overall, creatine is an excellent supplement for anyone who wants to build muscle and improve their performance during high-intensity exercises. It’s also an impressive supplement because it not only benefits bodybuilders and strength athletes, but it is also good for those suffering from neurodegenerative disease and ideal for vegetarians and the elderly as well.
Glutamine has many incredible health benefits that can’t be ignored. From boosting gastrointestinal health to stalling age-related brain deterioration, as well as treating ulcers and leaky gut syndrome. But since we are talking about supplements that build muscle and burn fat, glutamine is deserving of this praise hands down. Research shows that while our bodies produce the glutamine amino acid naturally supplementing with it can tip the scales in your favor and help you lose significant weight. Clinical trials carried out on overweight, and obese women show that those who use the supplement either as a capsule or in powder form show a marked improvement in both their body composition as well as their gut bacteria. Glutamine is one of many amino acids that our body uses for protein synthesis, which is a process that is important for metabolic regulation, building lean, and aiding weight loss. Since glutamine is one of the twenty naturally occurring amino acids in dietary protein, it’s considered safe to use with little to no side effects. Therefore, consuming even more glutamine and making it part of your dietary addition, by taking up to 50 to 60 grams per day will help your body synthesize muscle tissues, which is beneficial when you are trying to build lean mass and burn fat.
In addition to glutamine’s ability to build muscle mass, increase athletic performance, boost metabolism, and improve muscle recovery after an intense workout, research shows that taking this supplement can also prevent muscle wasting. Glutamine supplementation also leads to a rise in resting metabolic rate and improves the after-burn effect, which is vital for burning fat, inducing weight loss and building lean muscle mass. High levels of ammonia in the body are known to suppress immune function, which can ultimately have a negative effect on your resistance training. Taking glutamine supplements can help detoxify the body from a build-up of ammonia to improve athletic performance and recovery from exercise.
Thanks to its active polyphenol compound known as epigallocatechin gallate (EGCG), green tea’s powerful fat-burning effects are not to be taken lightly. Green tea contains a combination of ingredients such as a flavonoid called catechin and caffeine, both of which are known for their weight loss properties and their ability to speed up metabolism. They work by regulating the hormones that enhance thermogenesis to break down excess fat and increase the amount of energy the body uses. Green tea supplements are rich in nutrients and antioxidants that enhance muscle recovery following intense workouts, and better muscle recovery is a precursor for enhanced muscle growth because it helps individuals train harder without being slowed down by muscle pain.
Forskolin is an herbal supplement that has been shown to offer potential health benefits, but it is widely recognized for its ability to promote weight loss. Forskolin supplements are used in the management of obesity in overweight individuals to help them burn fat and increase testosterone levels in men.
Caffeine is one of the ingredients that can be readily found in any effective fat-burner supplement and for a good reason. It is known to enhance fat loss and increases metabolism thanks to several biologically active compounds present in coffee beans, which can affect metabolism and help you burn fat and build muscle. Not only does caffeine boost your metabolic rate, by stimulating thermogenesis to burnfat, but its one main active compounds known as chlorogenic acid is capable of slowing down the absorption of carbohydrates and breaking down fat. While it’s not a meal replacement, but because it stimulates thermogenesis, caffeine can also reduce appetite and help you maintain a healthy weight.
In conclusion: Whether you want to boost your overall performance, build muscle, burn fat or improve your general wellbeing through supplementation, it’s important to consult with your doctor first because mixing certain medications with supplements may cause adverse side effects. Also, owing to the surge of popularity in supplements, it’s equally important to be a discerning buyer by doing your due diligence. Before purchasing or taking new supplements, ensure that the products are highly regulated and standardized.