Overview
Losing weight or gaining muscle can be a daunting task for individuals who have been in a consistent physical state for a long time. This is due to the body's adaptation to existing metabolic and nutritional patterns, which can hinder weight loss efforts.
For instance, people who engage in high-intensity workouts often consume a substantial amount of calories to meet their daily energy needs. Conversely, those with sedentary lifestyles burn significantly fewer calories.
In this article, we will cover the best supplements you can take to build muscle and lose weight.
Whey protein
Whey protein is the result of the cheesemaking process, which produces one of the richest sources of branched-chain amino acids (BCAAs).
Leucine is an amino acid that’s abundantly found in whey protein. It is especially effective at promoting muscle growth and improving recovery after exercise.
Even more than all other protein supplements, whey protein is universally known as the go-to product for muscle growth in the fields of strength training and bodybuilding.
Throughout hundreds of studies and experiments, researchers confirmed the positive effects of whey protein on muscle growth, athletic performance, and energy production.
You should be aware that whey protein can trigger side effects in people with lactose intolerance. Therefore, if you experience any unwanted symptoms, you may want to switch to plant-based protein powders.
It promotes muscle growth
As we age, our muscle mass naturally decreases, which can lead to weight gain and an increased risk of chronic diseases.
However, this change in body composition can be slowed down, prevented, or even reversed with a combination of a proper diet and strength training.
Research showed that strength training combined with the consumption of high-quality protein sources or supplements is an effective way to prevent age-related muscle loss. Whey protein, in particular, is a rich source of leucine, a branched-chain amino acid, that promotes muscle growth and is highly effective in preventing age-related muscle loss and improving strength.
It helps with weight loss
Eating more protein can promote fat loss by suppressing appetite, boosting metabolism, and helping to maintain muscle mass while losing weight. Studies demonstrated that whey protein is particularly effective in promoting weight loss and may have a superior effect on fat burning and satiety compared to other protein sources.
The benefits of consuming whey protein for weight loss include:
- Suppressing appetite, which reduces caloric intake
- Boosting metabolism, increasing your BMR
- Maintaining muscle mass despite being in a caloric deficit
Fat burners
Fat burners are a group of supplements designed to enhance the body's natural lipolysis and speed up the weight loss process. These supplements come in a variety of naturally occurring and synthetic forms. However, it's worth noting that not all fat burners are effective.
To help you make an informed decision, we have compiled a list of the best fat-burning supplements. When selecting a fat burner, it's crucial to examine the ingredients list and look for specific compounds, such as:
Caffeine
Consuming caffeine in appropriate doses offers various health benefits as it is rich in antioxidants and anti-inflammatory compounds, making it a healthy choice for most people.
Furthermore, studies demonstrated that caffeine can increase the basal metabolic rate (BMR), accelerating the process of fat loss. In other words, caffeine stimulates the enzymes involved in lipolytic reactions, precipitating seamless weight loss.
For those unfamiliar with BMR, it is a virtual parameter used by nutritionists and fitness experts to estimate the number of calories the body requires throughout the day. This number is subject to various factors, including age, gender, body type, diet, exercise, and genetics. Researchers estimate an 11% increase in BMR with caffeine consumption.
A 2009 review also found that caffeine promotes weight loss, lipolysis, and regulation of body mass index (BMI).
Green tea
For generations, green tea has been associated with weight loss due to its alleged ability to melt away fat. This claim caught the attention of scientists who conducted over a dozen clinical studies and laboratory experiments to investigate its validity.
Their findings revealed that green tea contains catechins – Compounds that significantly enhance lipolysis during physical activity. Additionally, green tea demonstrated a powerful ability to neutralize pro-inflammatory cytokines responsible for disrupting metabolism, leading to an increase in fat synthesis and protein breakdown.
As a result, the basal metabolic rate (BMR) increases, which boosts the total energy expenditure throughout the day. In fact, one study found that green tea directly influences BMR to increase lipolysis and promote weight loss.
Protein powder
By now, you are aware that protein is one of the most effective supplements for toning, promoting fat loss, and increasing metabolism. Additionally, protein has the ability to curb your appetite by regulating the secretion of hunger hormones (e.g., ghrelin, leptin).
In one study, participants were divided into two groups – The first group consumed a high-protein diet whereas the second group was given a low-protein diet. The results indicated that the first group experienced significantly greater weight loss and muscle growth relative to the second group.
Soluble fiber
Have you ever wondered how consuming fiber-rich foods could aid in shedding extra pounds? Although fiber has various health benefits for multiple organ systems, its primary impact is observed in the digestive tract.
Studies showed that including fiber in your diet can lead to lower cholesterol levels by preventing the recycling of this compound. This action stimulates the basal metabolic rate (BMR).
Moreover, fiber can reduce inflammation in the body, which is a crucial factor in obesity and several other pathologies. Consequently, the microorganisms in the gut flora become more efficient at breaking down metabolic waste, improving digestion, and promoting weight loss.
Takeaway message
Dietary supplements can take your performance and physique to the next level, especially when you make informed choices based on science and not fads.
We hope that this article managed to highlight a few of the best supplements to optimize muscle growth and burn fat.
