Let’s say you’re are looking for effective supplements to lose a little fat and build lean muscle mass. You’ve already got a steady cardio routine, healthy diet and some reliable weight-training workouts, so you head down to the nutrition store to pick up some of the best new supplements, but wondering, like where to start from?
No worries, mate: let me get you through five research-backed supplements you should strongly consider on your quest to reach physical perfection.
Are you the one finding yourself experiencing muscle soreness as well as fatigue, however, still not achieving his fat results as expected? If so, consider consider BCAAs. Researchers at the University of Birmingham in the UK recently found that study participants who took BCAAs before and after exercise had a significant reduction in muscle soreness. BCAA supplementation helped reduce fatigue and burn more fat in glycogen-depleted participants.
Want to build le0an muscle mass? Try creatine. A group of Canadian researchers conducted an eight-week study and found that IGF-I, which is known to produce anabolic effects in adults, increased by more than 20% among participants who supplemented with creatine and performed resistance-training exercises. Make sure not to take excessive amounts, as various side effects have been reported
You can ask to any skillful expert and he will tell you the significance of consuming protein before and after workouts to rouse muscle growth. Unfortunately, few guys can schedule meals around workouts—and that’s where protein supplements, like powders and nutrition bars, come in handy. Need to eat and run? Forget the unhealthy, greasy fast food and grab a nutrition bar that’s high in quality protein and also provides you with essential fats and carbs. Have a little more time on your hands? Mix yourself a refreshing protein shake.
Think all fat is bad? Think again. Conjugated Linoleic Acid (CLA) has omega fatty acids, also known as “good fat.” Researchers at the University of Wisconsin found that CLA could help you lose fat and help preserve your muscle tissue, according to a study originally published in the Journal of Nutrition. In the study, 71 participants who consumed CLA lost an average of six pounds. Be sure to get omega fatty acids through your diet or supplements
Can you hear your body talk? Presumably not—but if you could, it would probably tell you that working out takes a lot out of you, including the loss of vitamins that you need to sustain yourself. Unfortunately, research indicates that many who train hard while desperately trying to maintain a specific body weight are often vitamin-deficient. Multivitamins should help remedy that loss. Start your day off with this supplement and be sure to take only the recommended amount.