Top Ingredients to Look for in (Fat Burners, Pre-Workout, And Post-Workout Supplements)

 In nutrition&supplements

Chances are you are looking for a top-rated pre-workout supplement or you’re asking yourself what is the best protein for exercise and recovery? You don’t want to waste all those lifting and gym time for nothing. Fat loss diet promotes great burning effects, but the right combination of the nutrition and exercise will give you the real results and will not result in fat burner side effects. Choosing the right product is really important when you want to get the right amount of nutrients and we will give you insights on what you should be looking when getting the supplements you need.

Pre-Workout Necessity

When you want to add an extra step in your cardio routine, getting the right product can be such a complicated task to do! All those labels, ingredients, many choices, it can sound like you need to buy the whole store to get the right burning effect. That is not the case. All you need is the right blend of ingredients and knowing your game to take a further step in boosting your metabolism. Don’t worry, we got you covered.

When looking for the right pre-workout blend, check these four ingredients to see if it’s going to really cut it for you.

Caffeine

You’ve probably heard of when athletes take their coffee before the gym. This is because the caffeine gives you the energy boost you need to finish your workout with the maximum sweat. The caffeine has the perfect ergogenic effect which gives you the endurance boost which can be really important if you are a sprinter. The caffeine lowers the fatigue and helps with repetition exercise, and we all want to do as many reps as possible for the best results. You can be sure that it will bring you more results with less effort.

If you are a coffee lover, you might need a higher amount to get you started, but this is solely from one person to another. Try not to over-do it since you will feel the effects when you go to sleep – your eyes will just stay open! It also has some dehydration effects and will speed up your bowel movement so if you go overboard, you might feel your mouth drying and you may go a few times to the bathroom. Just stick to the limits. The optimal dose for daily use is from 200 to 500 mg per day, depending on the body weight. The max amount you should not overpass is 2.7 mg per kg of the body weight you have.

Branched-Chain Amino Acids (BCAAs)

The BCAAs you want in your life are leucine, isoleucine, and valine. These are the key ingredients for building protein, and by that, you will promote muscle building and stop the muscle degradation by supplementing your body with extra protein for building muscle tissue. You want to get the ratio of 2:1:1 (leucine: isoleucine: valine). You want to protect the body from its catabolic effects when doing some heavy cardio or weightlifting. This will also reduce the muscle soreness which will give you quicker recovery so you can get back on track faster and easier. Optimal dose is about 20 g per day, from which you should have around 5 g pre-workout to cut the muscle breakdown effect and the rest will have the effect of muscle restoration when you take it throughout the day.

Creatine

Creatine monohydrate is the substance that you’ve heard many bodybuilders take. It’s the power boost that will give you explosion when doing low reps workout. You can take it together with caffeine and you will feel the difference. Normally, your body makes around 1 g per day. Imagine what power you can feel if you supplement your body with 5 g of Creatine per day? Huge, right? Many studies have shown the Creatine benefit which gives strength, workout performance and the size of muscle growth.

Beta-Alanine

Beta-Alanine is a non-essential amino acid. This means that the body can create it on its own by using the ingested vitamins and minerals. This powerful ingredient is being produced in much lesser quantity in a normal metabolism. BUT, if you start supplementing your body in beta-alanine, your body will get higher hydrogen ions (H+) which will give you more strength and muscle endurance. This basically means that it will keep your pH level on a stable level while you work out when compared to a normal crash which you would get while doing your workout. It gets converted to carnosine which keeps your pH level on a point and this boosts your endurance and keeps you pushing further. You don’t have to take it specifically before a workout if you intake it throughout the day. The optimal dose would be around 1.5-5 g per day. The side effects of a higher dosage can be a tingling effect in your legs also called paresthesia. This is nothing to be worried about, just cut the dosage a bit and you should be fine.

Top Fat-Burner Ingredients

When you complete your pre-workout supplementation, you would want a perfect blend of a fat burner to give you that thermogenic and weight loss effect. We’ll list some things you should be looking when it comes to fat burner formula.

Caffeine

As we mentioned before, caffeine is an important part of your fitness routine. Caffeine anhydrous or 1. 3. 7-trimethylxanthine is for sure included in a good standing fat burner. It increases the lipids oxidation which gives you the fat burning effect and also increases the strength. An extra effect you might enjoy is a mental focus where you can be sure that you have the concentration for any brain work you have. Caffeine will burn the fat without breaking down the muscle and depleting the glycogen levels in your body which is important for body builders. If you want the full effect of caffeine, you might want to consider a blend of a caffeine and green tea extract.

Green Tea Catechins

The synergistic effect of a green tea catechins and caffeine is the perfect combo for a fat burning result. It has lipid oxidation effect which gives energy all throughout the day and increases the aerobic capacity, where science proves the results.

Cissus Quadrangularis

Cissus quadrangularis is a traditional medicine which comes from Ayurveda and it has many benefits, from bone treating to feminine disorders. It also has pain relief properties and it is supposed to cut the unwanted pounds which you have gained over time. The study shows significant weight loss over ten week period when compared to the placebo group in a double-blind trial.

Post-Workout Supplementation

As we mentioned before, many ingredients from above will benefit in the post-workout period as well. This includes Beta-Alanine, Creatine Monohydrate and Leucine as well. You may want to include a few more ingredients.

Glutamine

An important non-essential amino acid which gives you the protein synthesis you need. If you replenish your glutamine levels, your body will utilize the protein from your body and not break down the muscle. You will get the lean muscle body, increase your strength and prolong the endurance. With its anti-catabolic effects, your muscles will keep its mass and you will recover more quickly.

L-Carnitine

L-Carnitine L-Tartrate will give you the recovery you need after a hard workout. It will reduce the muscle damage and reduce the soreness you get after you’ve been shredding your body in the gym. It boosts the muscle recovery and it increases the growth hormone and testosterone which will help you in lean muscle mass. With daily use of L-Carnitine, you don’t have to worry about your muscle damage and you will cut down the recovery time.

Conclusion

Every supplement has its benefits, but you need to be sure that you don’t overdo it. If you have a high-intensity workout, be sure to invest in a great post-workout supplement to prepare your body for a recovery and proper muscle building. You don’t need to buy every single one of them, just make sure you use the right ingredients and that you have the quality stuff. Be safe and remember that a natural organic food is always the best choice.

Aleksandra C.
Medical student, freelancer, fitness enthusiastic.
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