The supplements I use to burn fat, lose weight and gain muscle.
The best supplements I’ve used to burn fat, lose weight and gain lean muscle.
There’s no doubt that you can lose weight and gain muscle by eating the right foods and lifting weights. But if you really want to maximize your potential and get better results, supplements are a great option.
During my fitness journey, I’ve tried a lot of different supplements, different brands, and combinations. I should also put a disclaimer here that the supplements I use are natural or made up of natural ingredients.
Most of these supplements have been absolutely crucial in my journey to losing weight and getting in shape, others simply helped along the way and if you can afford to add them to your routine they are worth a serious look.
If you want to purchase any of the items below, please use the links to help support my site, thanks!
#1 Protein Powders
Protein like whey and casein can help improve your muscles' ability to recover and adapt after strenuous exercise. In fact, consumption of whey protein has been found to stimulate muscle protein synthesis to a greater degree than other proteins.
Blends of protein, like whey and casein, have been shown to promote muscle hypertrophy and improve body composition to a greater extent than soy-based proteins when consumed after resistance exercise.
The combination of fast-digesting whey and slow-digesting casein keep the body in a highly anabolic environment for a prolonged period of time, helping to keep rates of protein synthesis up, while minimizing any muscle breakdown.
Lifters who follow high-volume or high-intensity resistance-training programs, as many bodybuilders do, may also benefit from carbohydrate intake immediately post-workout. Compared with a placebo, carbohydrates combined with protein immediately post-workout and one hour after a bout of resistance exercise have been shown to increase insulin levels and rates of glycogen resynthesis.
Optimum Nutrition Gold Standard Whey
Whey protein is one of the healthiest ways to add more protein to your diet. It's a quality protein source that is absorbed and utilized efficiently by the human body. This is particularly important for athletes, bodybuilders or people who need to gain muscle mass and strength while losing fat, it’s the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, also on our list). Whey is high on my list because it digests fast and gets to your muscles quickly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.
I use Optimum Nutrition Gold Standard Whey because it’s made up of whey protein Isolates and 5.5 grams of BCAA’s per scoop and mixes easily, even without a shaker bottle.
Optimum Nutrition Gold Standard Casein
Casein is a slow-digesting protein that’s also derived from dairy. It releases amino acids slowly, so I usually take it before bed to help with recovery and reduce muscle breakdown, or catabolism, while asleep. It’s also great for a post-workout snack, I usually blend whey and casein to make a more effective protein shake.
I use Optimum Nutrition Gold Standard Casein because it’s one of the best micellar proteins available.
#2 Pre-Workout/Caffeine
Caffeine is one of the most widely used stimulants in the world, we get it in our morning coffee, tea, and energy drinks to give us a pick-me-up during a long day.
Caffeine has also proven to be one of the most effective ergogenic aids in both endurance exercise and high-intensity activity. Caffeine has been shown to decrease rates of fatigue and lower perception of effort, which may be of benefit during high-intensity, high-volume workouts, or if you just need a little boost before hitting the weights.
I use two different types of pre-workout, it’s important to note that I use them because they are more than just caffeine, they contain other great supplements that help when it comes to creating focus and hitting the gym. Below is a little info on both so you can make the decision on which one sounds better for you.
Pre JYM
Pre Jym is the winner when it comes to mental enhancement. It has 300mg of caffeine, which provides a clear boost before hitting the gym, especially on those sleepy days where you can’t get a good night's rest (something I struggle with pretty frequently).
It also has higher quantities of Tyrosine, which is known to increase our cognitive functions, and focus in the gym. Sometimes having an extra mental edge can give us a massive boost in the gym.
Pre Jym is also better for muscle recovery with a better BCAA ratio.
Pre-Kaged
Pre-Kaged is better for increasing vasodilation and muscle power during exercise. This is due it having a much higher concentration of Taurine and Betaine.
Taurine is known for increasing vasodilation, which allows the blood to pump through the body more easily. Betaine is known for giving its users extra power during a session and is associated with improving strength and muscle mass.
Pre Jym does contain these ingredients but in much lower doses. So as far as getting a good pump is concerned, Pre-Kaged takes the win.
Which one should you choose?
Both are very similar and all in all, are great options for pre-workout no matter which one you go with. If you prefer more mental focus vs physical pump Pre Jym is the better choice it also contains more creatine and a better ratio of BCAA’s, which may prove beneficial for developing more muscle over the long term. If you’re looking to hit that major PR and push your 1RM then go with the Pre-Kaged
#3 Branched Chain Amino Acids (BCAA’s)
Whether you’re an athlete or just a casual lifter, there’s no reason you shouldn’t incorporate BCAA’s into your supplement regimen. You’ll notice that the protein powders and pre-workouts that I use also contain BCAA’s. Branched-chain amino acids refer to leucine, isoleucine, and valine, the absolute most important amino acids for repairing and building muscle tissue. Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own. Yet it’s still best to take all three together, since they work in synergy to provide a multitude of benefits, including muscle growth, increased energy during workouts, the blunting of cortisol (a catabolic hormone that inhibits testosterone and increases muscle breakdown), and decreased delayed-onset muscle soreness. Besides the fact that they taste delicious, sipping on BCAAs between sets may help speed up the recovery and repair processes after a tough workout. Look for BCAA products that provide leucine at a ratio of 2:1 per dose of isoleucine and valine. For example, if you take a 5-gram dose of BCAAs, about 2.5 grams should be from leucine, 1.25 grams from isoleucine, and 1.25 grams from valine. (Like the ones I mentioned above)
XTEND ELITE BCAA’S
I’ve been using XTEND Elite BCAA’s for a long time now, they have pretty great flavors (the Island Punch Fusion is my favorite), it’s sugar-free, has electrolytes to help you rehydrate while you’re working out and as an added bonus, it also contains Beta-Alanine. In the body, the amino acid beta-alanine is combined with another amino, histidine, to form carnosine(or CarnoSyn as XTEND refers to it). Research shows that when muscles have higher levels of carnosine, they have more strength and endurance. Carnosine appears to increase the muscle fibers’ ability to contract with more force and to do so longer without fatiguing. Several studies reported increases in muscle strength and power in athletes who took beta-alanine. One recent study found that subjects who took beta-alanine along with creatine gained more muscle mass and lost more body fat than subjects who took only creatine.
#4 NO Boosters
Nitrate-rich foods like beets, radishes, and pomegranates are a great way to boost the production of nitric oxide (NO). Nitric oxide (NO) is a molecule, found throughout the body, that’s involved in multiple processes. Bodybuilders are most interested in NO’s ability to dilate blood vessels, which allows more blood flow to the muscles for enhanced delivery of oxygen, nutrients, anabolic hormones, and water (blood is mostly water, after all). This gives you more energy during your workout, an enhanced muscle pump, and better muscle recovery and growth after the workout. NO boosters don’t provide NO directly, but rather deliver it in the form of the amino acid arginine, which is readily converted to NO in the body.
ZHOU N.O. Pro
ZHOU N.O. Pro is my go-to NO booster because the blend of supplements takes advantage of the nitric oxide boosting properties of L-arginine, L-arginine alpha-ketoglutarate, and L-citrulline alongside beet root powder, which is a fairly newly discovered but highly effective nitric oxide booster. Having Citrulline Malate is a huge plus because it’s an "antifatigue" supplement. In fact, if you were to travel back in time about 40 years, you'd find CM being prescribed to treat both mental and physical fatigue in post-surgery patients. More recently, CM has become popular for its performance-boosting effects.
The benefits seen with CM supplementation are most likely attributed to the synergistic combination of both L-citrulline and malate, which may help to increase rates of ATP during exercise, followed by increased rates of PCr recovery after exercise. Just a single dose (8 grams) has shown to increase reps and reduce soreness at 24-48 hours post-exercise compared to a placebo. Plus, it’s vegan!
#5 Glutamine
While this nonessential amino acid may not deliver earth-shattering PRs or extreme muscle growth, it does play an important role in repair and recovery. Glutamine works by removing excess ammonia, which can accumulate during intense exercise, helping to regulate your body's acid-base balance. Individuals who are engaged in heavy resistance training, two-a-day training splits, or are in a calorie deficit may benefit from the extra support of glutamine supplementation.
Optimum Nutrition Glutamine Caps
Optimum Nutrition makes another appearance on the list. Truth is, they make excellent supplements. There’s a ton of great quality brands out there, I just prefer some of their products over others. Optimum Nutrition Glutamine Caps are formulated to provide 1 gram of pure L-Glutamine per capsule.
#6 Carnitine
Carnitine plays a critical role in energy production. It transports long-chain fatty acids into the mitochondria so they can be oxidized ("burned") to produce energy. It also transports the toxic compounds generated out of this cellular organelle to prevent their accumulation
Dr. Martins L-Carnitine
Besides being a popular fat-loss supplement, carnitine is now known to enhance muscle growth through a number of mechanisms, all of which are supported by clinical research. For one, carnitine can increase blood flow to muscles, which means it provides similar benefits to NO boosters. It also increases testosterone levels post-workout and the amount of T receptors inside muscle cells, which allows more testosterone to stimulate more growth. In addition, carnitine supplements have been found to increase levels of IGF-1. Add all these benefits together and you have the potential to gain enormous amounts of muscle.
#7 Multi-Vitamin
As kids, many of us took daily chewable multivitamins, and for a lot of us, that habit has continued into adulthood – about one-third of American adults take multivitamins.
Some people take multivitamins for the comfort of knowing they’re filling potential nutrient gaps. Others take them with the belief that they’re boosting their immune system, improving their brain function or skin tone, or enhancing hair health or health in general.
People who benefit from taking an appropriate multivitamin include those who are eating or absorbing fewer calories (dieters, for example) so for those looking to shed weight or those who are older.
GNC Mega Men Sport
Despite the super cheesy-macho-fragile masculinity in the name “MEGA MEN”, I like this multivitamin blend. It contains beta-alanine and carnatine which I covered above, so for people who are interested in lifting, it’s a pretty good multivitamin.
#8 Fish Oil/Krill Oil
Fish oils are an excellent source of omega-3 fatty acids, which provide myriad benefits for the body. For strength athletes and bodybuilders, we're most concerned with their anti-inflammatory and antioxidant properties. Intense resistance training can cause microscopic tears in your muscle fibers, leading to muscle damage and inflammation. While some inflammation is desirable, too much can delay the post-exercise recovery process.
Research suggests that omega-3 fatty acids can help reduce post-exercise muscle soreness and speed up the recovery process, getting you ready for your next session with the weights.[20,21] As an added benefit, when combined with BCAAs and carbs, omega-3s can increase protein synthesis rates, leading to greater gains in muscle mass.
Antarctic Krill Oil
Fish oil, which is derived from fatty fish like anchovies, mackerel and salmon, is one of the most popular dietary supplements in the world.
Its health benefits primarily come from two types of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both have been shown to improve heart and brain health, among other benefits.
Recently, a supplement called krill oil has emerged as another product rich in EPA and DHA. Some people even claim that krill oil offers more benefits than fish oil.
I use Krill Oil because isolated astaxanthin lowers triglycerides and increases “good” HDL cholesterol in people with mildly elevated blood lipids and also krill oil is more effective than fish oil at lowering blood sugar, triglycerides and “bad” LDL cholesterol.
#9 CLA (Conjugated Linoleic Acid)
Linoleic acid is the most common omega-6 fatty acid, found in large amounts in vegetable oils but also in various other foods in smaller amounts. The “conjugated” prefix has to do with the arrangement of the double bonds in the fatty acid molecule.
There are 28 different forms of CLA .
The difference between these forms is that their double bonds are arranged in various ways. It’s important to keep in mind that something as minuscule as this can make a world of difference to our cells. CLA is essentially a type of polyunsaturated, omega-6 fatty acid. In other words, it’s technically a trans fat — but a natural type of trans fat that occurs in many healthy foods. Some studies indicate that CLA can cause significant fat loss in humans. It may also improve body composition by reducing body fat and increasing muscle mass.
Naturwise Elite CLA
While the jury is still out on whether CLA is actually effective or not, I’ve made it a part of my supplements because I figure it can’t hurt. Polyunsaturated fats can lead to lowering your testosterone levels, however, I don’t have an issue with that. Naturewise CLA is naturally derived from pure, premium quality, non-GMO safflower oil and is stimulant-free.
#10 Ashwagandha
Ashwagandha is an ancient medicinal herb with multiple health benefits. It can reduce anxiety and stress, help fight depression, boost fertility and testosterone in men, and even boost brain function. It’s classified as an adaptogen, meaning that it can help your body manage stress.
Ashwagandha
Ashwagandha is a new addition to my daily supplements. Since adding it I definitely feel way less stressed, my anxiety has also started to become more manageable and there’s a long list of benefits that are being studied about ashwagandha. Some of the highlights include: reducing blood sugar levels, anticancer properties, reducing cortisol levels, reducing stress and anxiety, reducing depression, boosting testosterone and fertility in men (watch out gentlemen, that’s a dangerous combo!), increased muscle mass and strength, reducing inflammation, lowering cholesterol and triglycerides, increasing brain function and memory. In short, it’s a safe supplement that has been linked to a ton of benefits and it’s worth the very cheap price.
#11 Green Tea Extract
Many studies have shown that green tea extract can promote weight loss, blood sugar regulation, disease prevention, and exercise recovery. It can also help keep your skin and liver healthy, reduce blood fat levels, regulate blood pressure and improve brain health.
Zhou Green Tea Extract
Zhou makes an appearance again with another awesome product, their Green Tea Extract is awesome. Green tea is one of the most commonly consumed teas in the world.
Green tea extract is its concentrated form, with just one capsule containing the same amount of active ingredients as an average cup of green tea.
Like green tea, green tea extract is a great source of antioxidants. These have been credited with a range of health benefits, from promoting heart, liver, and brain health to improving your skin and even reducing the risk of cancer.
What’s more, many studies have looked at green tea extract’s ability to aid weight loss. In fact, many weight loss products list it as a key ingredient.
The Bottom Line
There’s no shortage of supplements out there, these are just the ones I’ve used and they work for me. I’ve read up on all of them and like most things, there's usually a lot of studies to support the findings and studies that try to dispute them, so take your time to read up and make your own decision. None of these supplements are going to replace a healthy diet or exercise, and depending entirely on the supplements won’t have any effect if you don’t establish a real routine and make a permanent lifestyle change that focuses on healthier living and fitness. I can tell you with certainty that there’s no “diet pill” out there that will make you lose weight and look muscular, if it were that easy gyms would be out of business.
I hope you liked this post and look forward to reading more about the changes I’ve made to achieve a healthier lifestyle, by clicking the links to purchase these items you’ll be directly supporting my site and my ability to keep it going.
If you have any feedback please leave it in a comment below so I can keep improving it!
References
About Me
Hey There!
I’m Reno.
I’m a Puerto Rico native living in Delaware but based out of Fort Lauderdale as an inflight crew member at a major US airline. Basically, I can work and stay anywhere, so I spend as much time as I can traveling, hiking, focusing on fitness, and working on my various projects. Most of my wanderlust centers around food, culture, crime stories but you’ll find a ton of different subjects on my blogs and podcasts.
I hope this blog inspires you to explore new places, do new things, and experience the world. Feel free to leave a comment or follow me on social media!
STAY TUNED FOR MORE UPDATES AND BLOG POSTS AND DON’T FORGET TO FOLLOW ME ON MY LIFESTYLE IG👇🏽!
