Although some fitness experts debate the actual possibility of burning fat and building muscle at the same time, there are many supplements that claim to help you do both simultaneously. While these supplements may seem as though they can perform miracles, you'll have to exercise hard to see results. Common ingredients in calorie-burning and muscle-building supplements include caffeine and other stimulants, amino acids, protein and herbal ingredients that may raise testosterone. Before taking any supplements or beginning an exercise plan, consult with your doctor.
Whey Protein
Prootein powder usually consists of whey protein, a protein source that is low in fat and carbohydrates and can be absorbed quickly. These properties of whey make it effective for building muscle and reducing body fat, which improves overall body composition. According to research from the October 2006 issue of the "International Journal of Sports Nutrition and Exercise Metabolism," whey protein supplementation in conjunction with exercise helps significantly increase muscle mass and reduce body fat. The fat loss benefits of protein come from its high thermic effect, explains the World Fitness Network. This means that your body burns more calories during the digestion of protein in comparison to other foods, indicating that protein supplements can help build muscle and burn calories.
Pre-Workout Supplements
Pre-workout supplements, also known as nitric oxide supplements, are supplements that tend to include caffeine, amino acids such as arginine, and ingredients purported to improve endurance such as ginseng. Caffeine can help increase your energy levels, which helps you work out harder and longer, increasing the amount of calories you burn during your workouts. Arginine is included in this supplements as it can dilate your blood vessels, which may help more oxygen reach your muscles. In addition, research from the January 2008 issue of "Current Opinion in Clinical Nutrition and Metabolic Care" found that arginine supplementation may significantly increase levels of growth hormone, which helps build muscle.
Testosterone Boosters
Testosterone boosters claim to increase levels of the hormone testosterone, either by preventing your body from performing a natural conversion process that eliminates "surplus" testosterone, or by spurring your body to increase more testosterone. Although testosterone is mostly known for improving muscle mass and strength, the hormone can actually help you burn calories as well. Research from the February 1992 issue of the "Journal of Clinical Endocrinology and Metabolism" explains that testosterone increases your metabolic rate, which may result in increased calorie burn and muscle gain.
References
- "International Journal of Sports Nutrition and Exercise Metabolism"; The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine; PJ Cribb et al; October 2006
- World Fitness Network: The Thermic Effect of Food, Protein & Metabolism
- "Current Opinions in Clinical Nutrition and Metabolic Care"; Growth hormone, arginine and exercise; JA Kanaley; January 2008
- "Journal of Clinical Endocrinology and Metabolism"; Effect of testosterone on metabolic rate and body composition in normal men and men with muscular dystrophy; S Welle et al; February 1992
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