Fat loss and muscle gain supplements do not have to be expensive and confusing. Some of the most effective supplements are simple, inexpensive and straightforward. In fact, stacking the right supplements together can give you steroid-like results without all of the negative side effects and health risks, according to "Natural Anabolics" by Jerry Brainum. Use natural supplements for safe and effective fat loss and muscle gain.
Creatine Analogs
Creatine comes in several different forms or analogs including creatine monohydrate, ethyl ester, di-creatine malate and creatine gluconate, to name a few. According to "Natural Anabolics" author Jerry Brainum, none of these forms has been proven to be more effective than regular creatine monohydrate. However, they may provide better absorption for those who experience gastrointestinal side effects. Creatine has one of the safest track records of any supplement, says Brainum. Take 5 to 10 g daily before and/or after your workout.
Branched-Chain Amino Acids
Branched-chain amino acids, or BCAAs, are very special because they do not digest in the human body like other amino acids. Bypassing the liver, L-leucine, L-valine and L-isoleucine travel directly to muscle tissue, according to Brainum. Once inside muscle cells they can act as fuel, trigger muscle anabolism, or building and prevent the breakdown of your muscle fibers during training. The results are less muscle soreness and faster recovery. Take 5 g before, during and/or after your workout.
L-Carnitine
Not only is L-carnitine safe, it has been called a miracle supplement for the heart. Carnitine shuttles fatty acids into muscle mitochondria, allowing them to be burned as fuel, according to "Supplements 101" by Jim Stoppani. As a muscle that is essential to life, the heart requires a high amount of L-carnitine to keep producing energy to beat every second of every day. Besides this benefit, L-carnitine also promotes fat burning via the same pathway. In addition, it activates hormone receptors in muscle cells for fat burning and muscle building. Take one to three gm up to three times daily, preferably before and after working out.
NO Supplements
L-Arginine, L-citrulline and pomegranate extract are supplements that increase the production and activity of the gas nitric oxide, or NO, in the human body, according to "Everything You Need to NO" by Jordana Brown, in the January 2010 issue of "Muscle & Performance." L-arginine acts as a direct precursor to NO, while L-citrulline leads to more production of L-arginine in the body, says Brown. Pomegranate extract protects NO from oxidation that renders it inactive. More NO has been shown to promote higher energy, more blood flow and faster fat burning. Take 1.5 to 3 g L-arginine up to three times daily, 1 to 3 g L-citrulline and 250 to 500 mg of pomegranate extract pre-workout.
Protein Powders
Protein powders provide the raw materials for building muscle. They are convenient and safe and come in a variety of types and flavors. The most commonly used protein powder is whey because it digests very quickly, providing a fast infusion of amino acids into muscles after your workout. Another useful protein is casein, which digests very slowly and is effective for inhibiting muscle protein breakdown, according to "Natural Anabolics" by Jerry Brainum. These proteins can be used before and after workouts, before bed, between meals, or as meal replacements.
References
- "Natural Anabolics"; Jerry Brainum; 2007
- "Muscle & Fitness: The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani; January 2010
- "Muscle & Performance"; Everything You Need to NO; Jordana Brown, January 2010
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