Weight loss and muscle building supplements may help you achieve your fitness goals faster than with diet and exercise alone. It is important to remember that supplements do not achieve the results for you, but rather allow your body to work harder and more efficiently. Some supplements work best when "stacked," or combined with other synergistic natural substances. Always consult with your doctor before taking any dietary supplement.
Function
Muscle building supplements function by increasing protein synthesis, decreasing muscle fatigue, speeding recovery and/or triggering anabolic hormones. Weight loss supplements facilitate fat burning, decrease appetite, increase energy and help control the stress hormone cortisol. Many supplements can aid both your weight loss and muscle building goals, according to "Supplements 101" by Jim Stoppani Ph.D.
Types
Weight loss supplements include natural thermogenics like caffeine, green tea extract, fucoxanthin, synephrine, yohimbe and beta phenylethylamine. For example, the combination of EGCG from green tea and caffeine has a synergistic effect on fat burning, according to "Homemade Supplement Secrets" by Jeff Anderson. Muscle building supplements like creatine, glutamine, protein powders, nitric oxide precursors and other amino acids may also have many benefits for fat burning. In addition, testosterone boosting supplements like forskolin, longjack and tribulus may provide support for both muscle building and fat loss goals.
Misconceptions
Beginning fitness enthusiast often rely too heavily on supplements for weight loss and muscle building. Your supplements are really only as good as your diet and exercise program. On the other hand, it is also a widely held misconception that supplements do nothing for you or that you can obtain the same substances from your diet. For example, the most studied natural sports supplement creatine has shown a record of safety and efficacy unmatched by any supplement, according to Jerry Brainum in his book "Natural Anabolics." You cannot obtain the 5 to 10g effective daily dosage of creatine without supplementation.
Benefits
Creatine works by allowing muscle cells to produce more energy for better lifts and faster recovery. Glutamine further enhances recovery, boosts immunity and speeds fat burning, writes Matthew Kadey in "Good News on Glutamine." The branched chain amino acids offer muscle building nutrients that metabolize directly into muscle tissue. Protein powders like whey, soy, egg and casein provide convenient sources of dietary protein. The green tea extract EGCG -- epigallocatechin gallate -- boosts resting metabolic rate by four percent, reports "Life Extension Magazine." Combing EGCG with other natural thermogenics may boost metabolism even further.
Expert Insight
The "Muscle & Fitness" article "Elements of a Stack" recommends 2 to 3 grams of beta-alanine, 5 to 10g glutamine and 200 to 400mg of caffeine as a muscle building pre-workout supplement stack. Post-workout, they suggest taking 20 to 30g of whey protein with 40 to 100g of a fast-digesting carbohydrate like dextrose. As a fat burning weight loss stack, you might try one to three grams carnitine, one to three grams CLA -- conjugated linoleic acid, 25 to 50mg forskolin and 500 to 1,000mg of green tea, containing EGCG.
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani, PhD; January 2010
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "Natural Anabolics;" Jerry Brainum; 2006
- "Muscle & Performance;" Good News on Glutamine; Matthew Kadey; March 2010
- Life Extension Magazine; Green Tea: Natural Support for Healthy Weight Control; David Nayor; April 2007
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Elements of a Stack; Jim Stoppani, PhD; January 2010
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