When you are aiming to lose fat, supplementation can be a minefield as there are so many options on the market. Here is a list of some basic supplements that will help you reach your fat loss goals whilst maintaining as much muscle as possible during any period of reduced calories.
Supplements should be taken in conjunction with a healthy diet and training plan, and for best results focus should be placed on eating healthily and incorporating supplements accordingly.
1) Whey Protein
An athlete’s staple!
Whey protein is the ultimate post-workout supplement available on the market! The type of protein present in whey is a fast absorbed protein – meaning it travels to the muscles to begin growth and repair right when you need it after a tough session at the gym.
It has been studied extensively and its efficiency at repair and aiding muscle growth has been demonstrated time and time again. Whey protein is easy to transport as it is in powder form which you can simply mix with water or milk making it a great snack for on the go.
It also can be bought prepared to save you mixing it up post workout!
Casein is a slow digesting protein. This means unlike whey protein, it forms a gel in the stomach which releases protein gradually into the system. This makes it an excellent night time snack to reduce any muscle breakdown through the night. It also keeps you fuller for longer.
Casein is the main form of protein present in cottage cheese but as with whey protein, can be bought in supplement form as a powder which can be mixed with milk or water to form a delicious drink.
Strength and power
Creatine monohydrate is one of the most extensively studied supplements on the market. It has been shown repeatedly to work.
Creatine helps improve athletic performance involving fast powerful movements. This makes it useful for building lean muscle mass which is crucial for fat reduction in the long term.
It also helps you to lift heavier weights and perform explosive movements with more power. Creatine is absorbed best by the body when taken with a carbohydrate source; post workout may be the best time to take this supplement, especially if you use a pre workout that contains caffeine which may reduce the absorption of Creatine.
BCAA’s, short for Branch Chain Amino Acids, are essential for muscle repair and growth and the prevention of muscle breakdown in times of calorie restriction.
Although present in the body in the form of the three amino acids: leucine, Isoleucine, and Valine, the dosage needs to be increased in individuals who exercise – especially those seeking to shed fat or drop some ‘bulking season’ weight.
Supplementing with BCAA’s pre-workout, during and even post-workout (basically, any time of the day!) will help aid protein synthesis whilst decreasing your macronutrients!
Strong Immune system
Multi-vitamins are a great inclusion to your diet, especially when trying to lose fat. Most people have nutritional gaps in their diet, and a multi vitamin can help you cover all bases to ensure you have all the vitamins needed to make your body a fat burning machine.
It is also important to stay healthy so that you can train at the high intensity needed to reach your goals.
Vitamins are crucial for fat metabolism, and a deficiency can really slow down your progress. It can be very difficult to obtain all the vitamins you need if you have a busy lifestyle, and taking a vitamin supplement can cover you on any days you don’t quite get what you need from your diet.
Glutamine is an amino acid naturally produced in the body to aid a healthy immune function. Heavy training can leave our bodies depleted of glutamine, and during periods of dieting we may not get enough of this amino acid through diet alone – a strong immune system is crucial to maintain consistency in our workouts, and as all athletes know, consistency is the key to fat loss!
Most athletes will benefit from taking Glutamine three times a day. This can be added to a protein shake or smoothie. There are many supplements available that will promote and aid fat loss. It is important to cover all bases regarding keeping the body in the healthiest state possible during periods of dieting.
Recovery and diet are crucial to support your training regime and to get the best results from it.
Take Home Message
By supplementing with ingredients that will both aid in performance and recovery, your body will be in its best position possible to burn fat efficiently and help you reach your goals as quickly as possible!