Best Types of Supplements for Bodybuilding
You have been hitting the gym, lifting heavy. You are determined to see some major gains. You want look awesome on the beach and hit that big PR you have been aiming for. Although you are happy with your progress so far, you want more.
And you want it fast, right?
You already dialed in your nutrition with tons of added calories and lots of protein, but now you are looking for the best supplements to take your bodybuilding efforts to the next level.
Here are a few of my favorites for building muscle quickly and helping manage some of the aches and pains that come with lifting heavy.
Useful Supplements for Bodybuilders
Whey Protein
For muscle building and improving body composition, whey consistently out performs any other type of protein powder available. Whey is one of the two proteins found in milk (the other is casein). When cheese is made, whey is the liquid left over. Whey is a complete protein containing all nine essential amino acids needed for health and muscle building. It is also easily and quickly absorbed, ensuring all the protein you take in is being used by your body as needed.
But, whey protein doesn’t just contain random amino acids, it is high in a specific amino acid called leucine that actively promotes muscle growth by stimulating the release of muscle building hormones. A comprehensive literature review of all the research on body composition and whey protein found that the addition of whey protein helps with overall weight loss, fat loss, and promotes an increase in lean body mass. The effects were particularly significant when whey protein was combined with resistance exercise. The bottom line is adding whey to your day can help you build muscle and get lean.
How to Take Whey Protein
There are a few kinds of whey protein found on the market. The three main types are concentrate, isolate, and hydrolysate. The difference between them has to do with how they have been processed. The more processed they are, the more expensive they are.
Whey concentrate is the least processed and is about 80% protein. The other 20% is fat and lactose, or milk sugar. This makes it taste better than the other two and is the cheapest. If you are just starting out with protein powders or are sensitive to taste, this may be a good option. But, it would not be ideal for those with lactose intolerance.
Whey isolate has less lactose and fat when compared to concentrate and is slightly more processed. It is the “middle” choice between concentrate and hydrolysate. It might not be appropriate for those very sensitive to lactose.
Whey hydrolysate is the most beneficial for gaining muscle because it is the best absorbed and may also increase insulin levels when consumed, leading to muscle building. But, hydrolysate will be more expensive than the other two choices and may need a little “doctoring up” to taste good.
No matter which type you choose, whey is most effective when consumed either before or after a workout when the body is actively building new muscle. Look for a supplement that contains around 20-30 grams of whey protein per serving for a post-workout drink.
Just to note, if you are trying to lose body fat, drinking a huge amount of whey protein isn’t going to miraculously help you drop those extra pounds. You still need to exercise and eat a balanced diet. Calories are still calories, even if it comes from protein, so be aware of how many you are consuming.
Caffeine
Caffeine has been extensively studied for its ability to boost performance for endurance training and high-intensity exercises. It is very beneficial for aerobic exercise, but since bodybuilding is anaerobic, the research results for caffeine are mixed.
A 2009 study evaluated caffeine use in collegiate football players during an anaerobic weight lifting activity. The athletes took a caffeine dose of 5 mg/kg of body weight or a placebo and completed three anaerobic exercises 60 minutes later. Perceived exertion, heart rate, and blood pressure were measured. Fifty nine percent of the participants who received caffeine saw improved performance in a bench press and a 40-yard dash. There was no difference in perceived exertion, heart rate, or blood pressure (5).
Another study took a look at the impact of caffeine on a one-rep max exercise. Twenty two participants took 6 mg/kg of caffeine or a placebo one hour before exercise. They then completed a one repetition max bench and leg press. There was no effect of caffeine on muscle strength or endurance when compared to the placebo. The perceived effort was also the same for both groups. Based on this study, researchers concluded that caffeine does not increase strength or endurance for weight training. Meanwhile, another study showed the exact opposite result with weight training and caffeine. The caffeine group was stronger than the placebo group.
How to Take Caffeine
The results for the impact of caffeine on bodybuilding and strength gains remain mixed. This is probably a case of individual variation and how each person reacts to caffeine. Some people are able to drink a cup of coffee before bed with no side effects, whereas others feel jittery with only a cup or less. So, whether you choose to use caffeine to boost your endurance is related to how well you tolerate it and if you see a difference in your workouts.
If you want to try caffeine, the recommended dose is 150-300 mg about 30-60 minutes before your workout. That is the equivalent of 2-3 cups of coffee. Start at the lower end to see how you react. If you get jittery, anxious, or your heart starts racing then back off. With caffeine, more is not better. Too much caffeine can raise your heart rate and decrease your performance.
Creatine Monohydrate
Creatine is a popular muscle building supplement with a ton of research (over 500 studies) to back up its use and safety. It can increase muscle and strength gain from a workout by about 5-15%. It works by boosting the availability of creatine and phosophocreatine in the muscles to help maintain energy during weight training. Research has found that taking 20 grams of creatine for only 5 days can increase creatine stores in the muscles by up to 30% and phosphocreatine by up to 40%. This means it acts quickly.. It also helps speed up recovery after a workout.
How to Take Creatine Monohydrate
The recommended dose for creatine is 20 grams per day for the first week, then 5 grams thereafter for maintenance. Be aware that when you first start to take creatine, you may see the number on the scale go up. This is because in order for creatine to enter the cells, it needs to hold on to water. The increased water in the cells may cause a 2-4 pound weight gain.
Branch-Chain Amino Acids
Amino acids are the building blocks of protein and therefore the building blocks of muscle. There are three specific amino acids, referred to as the branched-chain amino acids (BCAAs) that are particularly beneficial for weight lifting and muscle building. These BCAAs are leucine, isoleucine, and valine. When taken during or after a workout they have been shown to increase muscle synthesis, reduce soreness, and improve endurance.
A 2010 study examined the impact of BCAA supplementation on muscle soreness after a squat workout in 12 female participants. The participants drank 100 mg/kg of body weight of BCAA or a dextrin solution before completing seven sets of 20 squats each. The muscle soreness peaked on days two and three, but the level of soreness was significantly less in the BCAA group. The BCAA group also maintained leg strength, when compared to the placebo group. Researchers concluded that BCAA may help mitigate some muscle damage and soreness that occurs after strength training exercises.
How to Take BCAAs
The ideal dose for BCAAs is 3-6 grams before or during exercise. The ratio of BCAAs in a supplement matters also. It should be about two parts leucine to one part isoleucine and valine. One thing to note, if you don’t want to take multiple supplements, is that whey protein is high in leucine and also contains the other BCAAs. For most people, using a whey protein supplement and eating a high protein diet, provides the BCAAs needed for muscle building.
Nitric Oxide Boosters
Nitric oxide (NO) is a substance produced by almost every cell in the body that acts as a vasodilator, relaxing the blood vessels. This helps it increase blood flow to various tissues and muscles. There are many several types of supplements and foods that help boost the production of NO, used to treat a variety of health conditions, but that can also help with strength exercise.
A popular NO-boosting supplement is called L-citrulline or citrulline malate. It has been shown to decrease muscle soreness by boosting NO production. A 2010 study gave participants 8 grams of citrulline malate or a placebo before doing a bench press. Those who received the citrulline were able to perform almost 53% more repetitions when compared to a placebo group. They also reported 40% less muscle soreness 24-48 hours after the session.
How to Take Nitric Oxide Boosters
There are many supplements and foods that help boost NO. As mentioned above, citrulline is a popular supplement that has been shown to improve output during workouts and reduce muscle soreness. Citrulline comes in two forms: L-citrulline and citrulline malate. Citrulline malate is combined with malic acid and is the type most commonly used in research. The dose for L-citrulline, since it is more concentrated, is 5 mg and for citrulline malate is about 8 mg.
There are also several foods that are able to boost NO, particularly those that contain nitrate and flavonoids. Nitrate is found beets, pomegranate, and dark green leafy vegetables. The nitrate in these foods is able to be converted to NO. Flavonoids, an antioxidant found in fruits and veggies, can also boost NO. For the biggest benefit and NO boost, consider adding beet or pomegranate extract, powder, or juice to your pre-workout routine.
Omega-3 Fats
Omeag-3 fats are essential fats for human nutrition, meaning they must come from the diet. The three omega-3s, EPA, DHA, and ALA have been extensively researched for their anti-inflammatory and disease-preventing benefits. EPA and DHA are found primarily in fish. ALA is the plant-based form of omega-3s and is found flaxseeds, chia seeds, and walnuts. The body has to convert ALA into the active omega-3s, so although it is beneficial, the poor conversion rate makes it less effective.
The biggest benefit of omega-3s for body builders has to do with exercise recovery and reducing soreness after workouts. The muscle soreness you feel after a tough workout is inflammation and omega-3s are powerful anti-inflammatories.
A 2009 study evaluated the use of omega-3s on perceived pain after a workout. Subjects received either 1.8 grams per day of omega-3s or a placebo for two days after completing leg exercises. Subjects who received omega-3s reported significantly lower perceived pain and improved range of motion at 48 hours after the exercise.
How to take Omega-3s
There are many different options on the market for omega-3 supplements. The best ones are those that contain DHA and EPA, since those are the active forms of the fat. If you are not vegan or vegetarian, you can take a fish oil supplement to meet your omega-3 needs. Be sure to choose a quality supplement that does not contain mercury.
Krill oil is another option as it tends to be less contaminated and resists oxidation better than other fish oils. Algal oil is made from algae that the fish eat, therefore it is the original source of DHA and EPA. It is also considered vegan or vegetarian and is less contaminated with toxins, making it a great choice.
No matter which you choose, the recommended dose is 3-6 grams per day of omega-3s if you are actively training to prevent inflammation and promote faster recovery.
Beta-alanine
Beta-alanine is an amino acid, although it is a non-essential one. This means that the body can make the beta-alanine it needs from other amino acids. So why take a beta-alanine supplement? Well, beta-alanine as the ability to help control lactic acid and other acidic compounds that are formed during workouts. Acid build up in the muscles is what leads to fatigue and muscle failure.
Beta-alanine reduces muscle acid by increasing levels of a compound called carnosine, responsible for modulating acid build-up. Supplementation with 2-6 mg of beta-alanine can increase carnosine concentrations by 20-80%. Taking a carnosine supplement alone, surprisingly does not increase carnosine in the muscles.
Taking a beta-alanine supplement can also help delay fatigue during workouts. A 2009 study of football players evaluated supplementation with beta-alanine prior to and during training. Those who received the supplement had higher training volumes and lower fatigue when compared to those who received a placebo.
How to Take Beta-alanine
The recommended dose for beta-alanine is 4-6 grams per day. It needs to be taken consistently to raise muscle carnosine, so just taking a supplement occasionally won’t help. Many pre-workout formulations contain beta-alanine, but unless you are going to take it every day, it is probably not worth it.
Glutamine
Glutamine is another non-essential amino acid. It is the most common amino acid in the muscles, making up about 61% of muscle tissue. During intense training, glutamine becomes depleted, which is why it is so important to eat protein after a workout. You don’t want to lose this important amino acid and lose muscle. Glutamine is particularly important in the “cutting” phase of training as it can help you lose body fat while protecting lean muscle. It can also boost your immune system, preventing illness.
Glutamine also helps with recovery. It is able to clear high levels of ammonia from the body that are created during exercise. This can mean that body will recover faster and promotes detoxifications after a tough bodybuilding session.
How to Take Glutamine
The recommended dose of glutamine is 10 grams post-workout to prevent soreness, promote glutamine repletion, and protect muscles. You will want to continue to take glutamine for 5 days post workout (or eat glutamine-rich foods) as it takes that long to recover from a tough session. Glutamine is also found in bone broth and gelatin, so you may consider adding those to your diet as well.
Supplements and Bodybuilding
There are so many supplement options out there claiming to help you gain muscle and improve your recovery time, but it is always best to proceed with caution. Yes, certain supplements can be a helpful part of your muscle gain program, but you always start slowly when introducing them to you daily regimen.
There is little research about how some of these supplements interact with each other. So, tread carefully, picking one or two to try and seeing how your body reacts. If you are concerned, ask your doctor or dietitian what is best for you.
With dedicated effort at the gym, a dialed-in diet, and a few tailored supplements, you will definitely see those gains you are working hard for.
- Published in Blog
Best Types of Supplements That Help You Get Stronger
While weight loss may be a goal for many, some of you may want to gain some weight. Not just any weight though, but strength gains. Sure, you can add some extra protein in your diet or change up your training at the gym. However, if these lifestyle changes are not having any impact on your strength, then you may need extra support.
In this case, a supplement may be just the thing to help you reach your strength gain goals.
Now when you think of strength supplements, anabolic steroids may pop into your mind. However, when used to increase muscle and performance the potential side effects produce more harm than good. Instead, there are many natural supplements out there that can help you increase strength safely and effectively.
And if you are thinking that such supplements are just for bodybuilders, then think again. That’s because muscle strength gains can benefit anyone trying to be their healthiest.
Maintaining muscle strength, especially as you age, is important for reducing injury, preventing falls, and improving all-around mobility. Also, training to strengthen muscles can also help you strengthen your bones, control blood glucose levels, maintain a healthy weight, reduce joint pain, and improve heart health risk factors like blood cholesterol.
Let’s look at some of the latest and best natural supplements for strength gains. When you add these supplements as part of a balanced, healthy diet and exercise program, you can improve your chances of meeting your ultimate health and fitness goals.
Just be sure to let your healthcare provider know before adding any new supplement to your daily regimen.
Creatine monohydrate
If you’re into fitness, I’m sure you’ve heard of creatine. However, you may not be completely aware of what this supplement is and what it does.
Creatine is a compound found naturally in muscle cells as well as in foods like beef, pork, and fish. The supplemental form of creatine, called creatine monohydrate, is often used to increase muscle performance during high-intensity, short-duration resistance exercises like strength training. It is found to be relatively safe for most people, with the most common side effect being water retention in the early stages of use.
Research shows that using creatine monohydrate supplementation during resistance training can increase lean tissue mass as well as upper and lower body strength in older adults. This supplement could also enhance energy stores, protein synthesis, and could possibly reduce inflammation and oxidative stress.
Other research shows that creatine supplements can also help young athletes increase maximal strength, which is the maximum force a muscle is able to exert in a single voluntary contraction. Results of this study show that short-term supplementation of creatine may assist with enhancing efficiency and strength development.
A 2018 study on a similar age group of young adults looked at creatine supplementation on eight weeks of resistance training. Study results show that those young males provided 0.07 g/kg/day creatine supplementation during the resistance training showed increases in muscular strength in as little as two weeks.
Also, strength gains were significantly greater in four of six exercises completed during training in the creatine group versus placebo. There was some muscle damage, but researchers suggest that this is due to the greater training intensity enabled by the supplement. As well, this muscle damage may lead to greater protein turnover and enhanced muscle adaptation.
The position of the International Society of Sports Nutrition (ISSN) is that creatine supplementation “is the most effective ergogenic nutritional supplement” that athletes can use to help increase “high-intensity exercise capacity and lean body mass during training.”
The ISSN also reports that creatine supplementation has not been shown to have any detrimental effects on healthy individuals who could benefit from the supplement.
Research shows an effective dose of creatine to be 0.3 g/kg/day for 5 to 7 days and then maintenance dosing of 0.03 g/kg/day for 4 to 6 weeks. Also, the ISSN reports that 0.3 – 0.8 g/kg/day equivalent to 21–56 g/day for a 70 kg individual has not been shown to have any clinically significant or adverse effects in clinical populations.
Research suggests not using creatine monohydrate with other supplements or at higher doses than those suggested since it could increase risk of liver and renal health issues. Be sure to ask your doctor before starting this supplement to be sure you take the safest dose for you.
Whey protein
Protein supplements are a well-known complement to any healthy lifestyle regimen, especially if you are a busy individual that needs convenient portable nutrition.
Although there are many kinds of protein supplements out there, whey protein is perhaps the most common. Whey protein is one of the main proteins found in dairy products and is a good source of the essential amino acids that the body needs to function.
Whey is found as a supplement in its powdered form and can be added to milk, water, or yogurt to make smoothies as well as to any soft foods to add protein. The benefits of whey protein in helping strength gains range from performance to recovery.
For example, a study of preconditioned older women found that whey protein supplementation helped promote increases in skeletal muscle mass, muscular strength, and overall functional capacity as compared to placebo. This study had the whey protein group ingest 35 grams whey protein daily for twelve weeks while performing resistance training for three days a week. Another similar study confirmed these results in a similar group of older women.
Furthermore, a study of college-aged males looked at the impact of whey protein supplementation on extreme volume resistance training. The young men performed six weeks of high-volume resistance training and consumed 25 grams of whey protein a day. Study results suggest that whey protein supplementation may be used to improve body composition during high-volume resistance training.
When it comes to recovery, research shows that whey protein can improve maximal strength, repetitions to failure, and peak power.
It has also been shown to improve acute recovery of exercise performance after a strenuous resistance training workout. Also, whey protein supplementation yields small to medium positive effects on restoring contractile function compared to placebo.
As far as timing, research experts recommend consuming whey protein post-training and post-competition within a 60-minute time frame for best recovery results.
Branched Chain Amino Acids (BCAAs)
Another strength gain supplement that can be found in powdered form, or capsule, is branched-chain amino acids (BCAAs). BCAAs are essential amino acids such as L-isoleucine, L-leucine, and L-valine that cannot be made in the human body and therefore must be consumed in the diet.
These proteins are found in red meat, poultry, and dairy products in the omnivore diet and intake of them has been linked to increased heart disease and type 2 diabetes risk. However, it is suggested that this risk is not directly linked to BCAA intake, but to the low fiber intake of some individuals found to ingest high levels of BCAA in their dietary pattern. Therefore, individuals with a balanced diet full of fiber-rich fruits and vegetables, along with the protein, would likely benefit most from BCAA intake.
Research shows that ingestion of BCAAs can stimulate myofibrillar muscle protein synthesis. This finding suggests that the supplement could help those performing resistance exercises improve muscle recovery. This improved muscle recovery is vital to optimal overall strength performance and gains.
Other research shows that BCAAs improved low muscle strength in patients with chronic liver disease and improved small-to-moderate levels of exercise-induced muscle damage in healthy individuals.
In a study of those with hepatocellular carcinoma, BCAA supplementation was found to be generally safe without serious adverse side effects. Therefore, BCAAs are thought to be generally safe in healthy adults as well in recommended doses.
Although more current dosage requirements have not been determined yet for the mix of the three BCAAs, 2006 findings show that up to 65 milligrams per pound of body weight should be safe.
However, it is recommended that you speak with a qualified healthcare provider first before starting this supplement to ensure you take a safe dose.
Beta-Alanine
Another amino acid containing supplement for strength gains is beta-alanine. This compound is a non-essential amino acid made in the liver and found in animal meat products like beef, pork, and chicken.
The benefits of this amino acid on muscle health is thought to stem from its role as a limiting factor on carnosine synthesis. Without beta-alanine, carnosine would not be able to increase muscular carnosine reserves.
This is important because carnosine enhances muscle excitation-contraction. Research shows that five weeks of 6.4 grams a day of beta-alanine produced increases in power output for loads equal to and increases in kilograms lifted at 1 repetition maximum, power outputs gained at maximum power, and the number of sets executed.
Besides increasing power during strength training, beta-alanine has also shown the ability to improve power in cardiovascular exercises. One study shows that beta-alanine supplementation can reduce 10-kilometer running time and lower lactate concentration in physically active adults as compared to placebo. The runners receiving the beta-alanine consumed about 5 grams of beta-alanine a day with 1 gram of resistant starch.
This study reveals the ability of beta-alanine to increase power in such individuals since a high blood lactate is what leads to athletes “hitting the wall” of their workout. Beta-alanine can therefore help extend the ability of athletes to work out before hitting that threshold.
The International Society of Sports Nutrition (ISSN) reports that beta-alanine is generally safe in healthy populations at recommended doses. The only side effect noted was tingling which can be lessened by using divided smaller doses or using a sustained-release formula. They also recommend that supplementation of four to six grams of beta-alanine a day for two to four weeks was found to improve exercise performance.
More research is needed to see if the strength and performance benefits extend beyond 25 minutes of exercise.
Glutamine
This amino acid is the most abundant amino acid in the body and plays a variety of important roles in metabolic health. Glutamine levels in the body tend to drop during critical illness and after surgery, which suggests that this amino acid may play a role in preventing illness and injury.
It is thought that this role stems from glutamine’s role in antioxidant defenses as well as its role in nitrogen transport throughout the body. Taking these roles in mind, it makes sense that athletes tend to use glutamine to help reduce the breakdown of muscle and improve protein metabolism, which can enhance strength gains.
A 2015 study looked at the impact of L-glutamine supplementation on the muscles of healthy participants after eccentric exercise. This type of exercise is defined as the motion of a muscle lengthening under a load. Study results show that L-glutamine supplementation helped produce faster recovery of peak torque of the knee extensor muscles and reduced muscle soreness after eccentric exercise.
Researchers suggest though that this recovery of muscle force may be greater in men than women.
Another study looked at the impact of a supplement blend containing L-glutamine on postoperative recovery of quadriceps muscle strength in those who underwent total knee arthroplasty (TKA). Study results show that a combination β-hydroxy-β-methyl butyrate, L-arginine, and L-glutamine supplement could suppress the loss of muscle strength after TKA.
It is also suggested that adding in nutrition and exercise to this post-surgery regimen may help patients to maintain quadriceps strength.
Finally, a 2018 study looked at the effect of leucine or leucine and glutamine supplementation on recovery after eccentric exercise. Study results show that both supplement groups improved the rate of recovery compared to placebo. Researchers suggest that short-term intakes of 20 to 30 grams of L-glutamine seem to be tolerated in healthy human adults without serious adverse effects.
Caffeine
We’re all familiar with caffeine from popular pick-me-ups like coffee and energy drinks. However, caffeine may also help with strength gains. Caffeine is a bitter substance found in many food and drink items like coffee beans, kola nuts used to make cola drinks, tea leaves, and cacao pods used to make chocolate.
Caffeine is best known for its energy-boosting properties, which comes from its ability to stimulate the central nervous system.
This stimulant supplement is relatively safe for most people in doses typically found in commercial food and drink products. It’s recommended that healthy adults consume no more than 400 milligrams of caffeine a day to prevent adverse effects like restlessness, anxiety, or insomnia, for example.
Certain groups of people like pregnant women, children, and those with mental illness should limit or avoid caffeine intake to reduce risk of harmful health effects.
If you’re a healthy adult, and not in the at-risk group, then caffeine could help you improve muscle health and in turn help improve strength gains. A 2018 meta-analysis of studies showed that caffeine ingestion improved strength and power of upper body muscles. These findings are from studies on men however, so more research must be done to confirm the same results in women.
Fish Oil
You may have heard of fish oil as a healthy fat beneficial for heart health. However, this supplement could also help improve strength gains.
Fish oil is typically sold as a blend of two long-chain omega-3 fatty acids known as eicosapentaenoic (EPA) and or docosahexaenoic (DHA).
Research shows that fish oil supplementation could help improve protein synthesis and increase muscle volume in older adults. These findings suggest that fish oil could help preserve lean muscle mass in this population that is vulnerable to loss of such muscle with aging. In turn, it could help improve health outcomes and mobility in this population.
These benefits also stem to athletes and other active individuals too. A 2018 study looked at the impact of fish oil supplementation on the muscle health of professional Rugby players during pre-season training. Over five weeks, the athletes took a protein-based supplement daily containing 1546 milligrams of omega-3 fatty acids of which there was 551 milligrams each of DHA and EPA.
Study results show that this type of supplement helped reduce lower body muscle soreness and better maintenance of explosive power as compared to baseline.
Side effects of fish oil are usually mild such as bad breath, unpleasant taste, nausea, heartburn, or diarrhea. Those who take blood clotting medicines should avoid fish oil, and it’s unclear whether those with seafood allergies can safely consume fish oil supplements. Therefore, it’s better safe than sorry, so avoid this supplement if you are allergic to fish or seafood.
Summary
No matter what your age or health goals, strength gains in your muscle mass can benefit your overall health. And although changes in your diet and exercise regimen can be helpful, it may not always be enough to reach your strength gain goals. Therefore, a natural supplement like those listed above can be a safe addition to your daily regimen to help you boost strength, metabolism, and improve mobility.
It’s important before starting any new supplement regimen to talk to your healthcare provider first. This is because if you have any chronic health issues and/or are taking any specific medications for such conditions, then you may encounter interactions. So, if this is the case, just keep your diet as healthy as possible with plenty of fiber, protein, and other nutrients, and stay active most days to keep your lean muscle as strong as possible without supplements.
However, if you can add a supplement or two, then you may experience some extra added benefits than a diet and exercise program alone can provide for strength gains. But whatever regimen you decide, any small healthy change you can make in your lifestyle regimen will make a difference when it comes to helping you improve your overall health. If you’re not sure where to start, be sure to ask a qualified healthcare provider like a dietitian or physician to guide you towards your best health.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Losing Weight
Everywhere you turn there is a new diet, new workout, or new pill promising weight loss success. Quick results can be very tempting, but they often only provide short-term success.
So, what can a person do to achieve long-term weight loss success? This can be a complex question since not one weight loss program or product is going to be fitting for every person.
This is because people with different health backgrounds such as those with diabetes, kidney disease, and/or heart disease will all have different nutrient needs.
Those with diabetes will need to limit carbohydrate intake, while those with heart disease will have to limit sodium intake. And if you have kidney disease, you may have to limit potassium, phosphorus, and sodium. So, in these cases, weight loss meal planning may be a little more complicated than just calorie counting or measuring your macros.
Those people who are known to have the greatest weight loss success share common habits. The National Weight Control Registry, established in 1994, have been collecting data from people who have lost and kept off 30 pounds or more for at least one year.
Common habits of many of these people include eating breakfast every day, weighing themselves at least once a week, watching less than ten hours of television each week, and exercising about an hour each day.
Although diet and exercise interventions can provide weight loss success for the long-term, sometimes it is not enough. Research shows that in some cases adding a weight loss medication or supplement can help people attain long-term weight loss success.
Safety concerns may be preventing some from trying a weight loss supplement. Therefore, read below for a list of safe weight loss support supplements that could help you reach your weight loss goals.
Key Supplements for Losing Weight
Caffeine
When you think of caffeine, you might think of coffee, cola, and jittery hands. However, caffeine can actually be an ally in your weight loss journey if used properly. Caffeine is a bitter substance found in coffee beans, tea leaves, kola nuts, and cacao pods.
This compound is found in food and drink products such as coffee, tea, cola drinks, and chocolate, respectively. However, some caffeine is also found in a synthetic form in some energy drinks and over-the-counter medications.
Caffeine is an effective compound when it comes to weight loss since it helps increase energy expenditure and decrease energy intake. A meta-analysis of studies showed that for every doubling in caffeine intake, the average reduction in weight, body mass index, and fat mass increased two-fold. Also, one study found that those who consumed more coffee and caffeinated drinks were more likely to maintain their weight loss.
Caffeine consumption is generally safe for most people, as long as you don’t drink too much. Experts suggest limiting caffeine intake to no more than 400 milligrams a day. Those with pre-existing heart conditions may want to limit their caffeine intake to even less since acute intake of caffeine can slightly increase blood pressure.
Also, those who are pregnant should limit caffeine intake as much as possible since it can increase risk of miscarriage and stillbirth.
So, when consumed in moderation, as long as you are not included in these at-risk groups, caffeine can be a great way to help boost your weight loss efforts. If you notice, disturbances in sleep, headaches, or anxiety, then reduce or stop your intake of caffeine and contact a qualified healthcare provider.
L-Carnitine
Derived from an amino acid, this compound has extensive research showing its effectiveness in weight loss support. Even though the body makes carnitine, it is also found in animal products like meat, poultry, seafood, and dairy products.
Inside the cells in the body, carnitine plays a role in the breakdown of fats. A study of older adults showed that L-carnitine can provide a variety of health benefits. Besides increasing muscle mass, L-carnitine revealed the ability to decrease body weight and reduce physical and mental fatigue.
Another study analyzed a variety of different studies looking at L-carnitine and weight loss effects. Study results show that those who took L-carnitine supplements lost significantly more weight compared with control groups. However, the health benefits of L-carnitine extend beyond just weight loss.
A study of women with polycystic ovary syndrome looked at the impact of L-carnitine on a variety of health markers. Study results show that after 12 weeks of L-carnitine supplementation, these women not only lost weight and inches off their waist and hips, but also had improvements in their blood glucose control.
Carnitine supplements are thought to be safe at up to 2 grams a day for one year or up to 4 grams of day for 56 days. Side effects may include nausea, vomiting, diarrhea, abdominal cramps, and fishy body odor.
Since certain antibiotics and anticonvulsant medications may interact with L-carnitine, it is important to ask your healthcare provider before starting this supplement.
Chromium
This mineral is seen often in weight loss products, so it’s no surprise that it makes the list for best weight loss support supplements. Chromium, in its trivalent (+3) form, is needed in trace amounts by humans, with adequate intakes ranging between 20 and 35 micrograms for most adults.
This mineral is found in rich amounts in broccoli, grape juice, mashed potatoes, and whole-wheat English muffins, but most other foods contain less than 2 micrograms chromium per serving. Therefore, supplementation would be beneficial for most people if these foods are not in your daily diet.
A review of current studies on chromium and weight loss show that chromium supplementation produces significant weight loss results. These were small studies, however, so these study results warrant further research on this promising mineral.
More recent studies looked at the effect of a supplement that includes cinnamon, carnosine, and chromium on weight loss. Study results show that after four months of this supplement, overweight or obese pre-diabetic subjects saw decreased fasting plasma glucose and increased fat-free mass.
These results show that chromium can provide extensive health benefits to not only those wishing to lose weight, but also to those wishing to improve their blood glucose levels. Although these effects were also seen in some research on women with polycystic ovary syndrome, longer term studies are warranted to see the full benefit chromium could have on this population.
Few serious side effects have seen in relation to chromium intake. Because of this, no Tolerable Upper Intake Level (UL) has been confirmed. However, chromium may interact with some medications, so you should ask your doctor before starting a daily regimen of this supplement.
Glutamine
This non-essential amino acid is not only an important energy source for many cells in the body but has also proved itself to be an effective weight loss support supplement. Glutamine is involved in many metabolic processes in the body, therefore is abundant throughout the body.
Animal studies show that glutamine can help improve energy balance in the body. It does this by helping to improve blood glucose levels and intestinal glucose production in the body, which contribute to maintain glucose balance. These metabolic factors are important since they typically correlate with improved ability to lose weight.
Another study looked at obese female patients and the impact of glutamine supplementation on weight loss. Study results show that body weight and waist circumference significantly declined, while metabolic markers like insulin resistance was slightly improved.
Furthermore, other research looked at the effect of glutamine on the gut microbiome as one possible reason for its success as a weight loss support supplement. Results of this study show that as compared with alanine supplementation, glutamine supplementation reduced the Firmicutes to Bacteroidetes ratio. This in turn resembled weight loss programs already seen in the literature that show that higher ratios of these bacterium were linked with obesity.
Glutamine supplementation is generally safe for most people. Some side effects may include nausea, vomiting, abdominal pain, headache, or rash, to name a few. Also, glutamine may interact with some medications, so be sure to talk to your healthcare provider before you start to take this supplement.
Green Tea
Used in China and Japan for thousands of years for medicinal purposes, green tea, derived from the Camellia sinensis plant, has shown effectiveness as a weight loss support supplement. Often consumed as a tea, green tea can also be ingested in its extract form.
The active ingredient in green tea is the catechin EGCG, or epigallocatechin gallate. Research shows that intake of EGCG can enhance exercise-induced fat oxidation.
One study looked at the effect of drinking Matcha green tea, which contains catechins and caffeine, before a walking regimen. Study results show that those who consumed the tea had lower respiratory exchange ratios and enhanced fat oxidation.
Respiratory exchange ratios (RER) are typically used to measure exercise tolerance, so a lower RER after exercise would indicate a higher exercise tolerance. Also, fat oxidation, or fat burning, would indicate greater energy utilization. Therefore, this study suggests that green tea could help optimize the health benefits of exercise.
Furthermore, another study looked at the effects of a supplement containing green tea, capsaicin, and ginger on weight loss. Study results show that those overweight women who took the co-supplements for eight weeks had beneficial effects on not only weight loss and body mass index, but also on markers of insulin metabolism and the antioxidant glutathione.
As far as safety goes, green tea is believed to be safe for most people when consumed in moderate amounts. Research shows that a safe level intake of green tea is 338 milligrams of EGCG each day as a solid bolus dose, while an observed safe level (OSL) of 704 milligrams EGCG/day may be safe for tea preparation intake. Liver problems have been observed in a small number of people who took concentrated green tea extracts.
However, for the average person, green tea could be a great way to boost antioxidants and enhance weight loss support.
Selenium
This trace element, which is nutritionally essential for humans, plays roles in thyroid metabolism, DNA synthesis, and protection from oxidative damage.
Most adults are recommended to consume about 55 micrograms selenium each day. Although it is found in foods such as Brazil nuts and yellow fish tuna in rich amounts, since these foods are not commonly consumed daily by many, then selenium supplementation could be beneficial for most people.
Research shows that selenium supplementation could help support weight loss. One study looked at the impact of selenium intake on body fat. Study results show that obese individuals had the lowest selenium intakes, and that high selenium dietary intake was linked to a beneficial body composition profile.
Besides weight loss support, selenium may also benefit metabolic health. One study looked at the impact of selenium intake on insulin resistance. Study results show that higher dietary intake of selenium was linked to lower levels of insulin resistance. However, the benefit of selenium on insulin resistance stopped at intakes above 1.6 micrograms per kilogram per day.
Selenium can interact with some medications like certain chemotherapeutic agents like cisplatin. Therefore, you should always let you doctor know about any new supplements you may be taking. However, for most people, selenium intake is generally safe in moderation with the tolerable upper intake of this supplement being 400 micrograms a day for most adults.
Whey Protein
This powdered protein supplement is best known for its presence in fitness shakes and protein bars to provide a portable source of protein when you are on the go or working out. However, this supplement has also proven itself to be an effective weight loss support supplement.
Whey protein is one of the primary proteins found in dairy products that can be added to liquids and soft foods to improve nutrient intake and/or athletic performance. Research shows that whey protein supplementation helps to improve whole body anabolism, which involves the building up of muscle mass and bone. It has also been shown to improve muscle recovery after exercise and improve body weight, total fat mass, and some heart disease risk factors in overweight and obese patients.
Also, when compared to intake of carbohydrates or a combination of carbohydrates and proteins, whey protein supplementation may increase abdominal fat loss and fat-free mass. Other related research shows that when combined with a low-calorie diet, whey protein supplementation can assist in maintaining lean body mass and enhancing fat loss.
Whey protein is generally safe for most people to consume. However, those with a dairy allergy or sensitivity should not consume whey protein as it may cause gastrointestinal discomfort, and those taking certain antibiotics or osteoporosis drugs may experience drug interactions when taking whey protein.
It is also important to note that those with lactose intolerance may be able to tolerate lower lactose formulas of whey protein such as whey protein isolate versus whey protein concentrate.
Therefore, for most people whey protein can be a nutritious, portable protein that can support weight loss. Added to smoothies, water, or other recipes, whey protein can be a delicious way to enhance your weight loss success.
Summary
No matter what your weight loss goals are, or what your health background is, a healthy diet and staying active is key to losing weight and keeping it off. However, because everyone has different health backgrounds, nutrient needs may be different. Not to mention that not all people may find weight loss success with diet and exercise alone. That is why a weight loss supplement can help support weight loss efforts for some people.
The above supplements have evidence-based research to support their effectiveness, but keep in mind that just because one supplement works well for one person, that doesn’t mean it will work for everyone. And remember that you will receive best results from any weight loss support supplement by also maintaining a healthy diet and exercise program.
When choosing a weight loss support supplement, it is important to consider safety and effectiveness. Since some weight loss supplements in the past have had serious side effects such as heart health risks, it is important to check the safety statistics on the supplements you are researching. It is also important to check and make sure no ingredients in a weight loss supplement interact with any medications or other supplements you are taking.
Once a supplement has passed the safety test, such as those listed above, then you can give it a try. It is best to stick to supplements that have evidence-based research that report its effectiveness, so you don’t waste your time and money on something that doesn’t work. And be sure that if you have any heart health issues, diabetes, or other chronic disease, that you check with a qualified healthcare provider first before starting any new weight loss support supplement.
- Published in Blog
Glutamine
What is it? Glutamine is one of the most abundant amino acids in skeletal muscle and is the most prevalent amino acid found in the blood.
How does it help you refuel and recover? Glutamine is considered a conditionally essential amino acid. It’s “conditionally” essential because the body can produce it on its own but possibly not in quantities sufficient to meet its needs during periods of heavy exercise or dieting. Heavy training can deplete glutamine levels, so refueling immediately after each training session is important because glutamine is a primary regulator of protein synthesis. It also helps muscle cells load with glycogen, which is critical for muscle size (glycogen pulls water into muscle cells) and energy storage to fuel subsequent workouts.
Dose: Take 5 grams of glutamine with your postworkout protein shake.
- Published in Blog, Fitness, supplements
Best Types of Supplements to Speed Up Recovery
There is nothing worse than doing a tough workout and barely being able to walk the day after due to extreme soreness.
A little soreness here and there isn’t a huge deal, but when the aches and pains affect your ability to continue your workout program there might be a problem. After all, you want to get back to the gym as fast as possible because you know consistency is the key to seeing change.
Luckily, there are a few research-backed supplements that can help speed up recovery, reduce pain, and help you get right back to your training.
How Recovery Works
Although exercise is incredibly healthy for you, it damages muscles and tissues, creates acidic waste products, and increases inflammation. The soreness you feel after a tough session stems from a combination of microscopic tears in the muscles, the build-up of acidic compounds, and inflammation triggered by the workout.
Additionally, you may have some nutrient depletion after a hard workout, particularly depletion of protein, carbohydrates, and electrolytes. All of these need to be replenished or you will start to feel lethargic and maybe even lose muscle mass.
These supplements are designed to tackle all the common causes of soreness and fatigue in different ways.
Beta-alanine
Beta-alanine is an amino acid that can help neutralize some of the acidic compounds formed during exercise. Once it is ingested, it is used to make a compound called carnosine that actively reduces acidic hydrogen ions in the muscles. Reduction of acidity caused by exercise will help delay fatigue, reduce muscle damage, and help the body recover faster.
A 2008 study evaluated the effects of beta-alanine supplementation on the athletic performance of college football players. The subjects received either 4.5 grams of beta-alanine or a placebo for 30 days, starting three weeks before pre-season training camp. Researchers measured various performance markers including sprint, power tests, and line drills. The subjects also completed questionnaires about soreness, fatigue, and workout intensity. The subjects who received the beta-alanine reported less fatigue and soreness after a workout indicating a quicker recovery. They were also able to exercise at a higher intensity before fatigue set in.
How to Take Beta-alanine
In order for beta-alanine to increase carnosine levels in the muscles it must be taken regularly. Optimal results are seen after 2-4 weeks of regular intake. The recommended dose is 3-6 grams per day. Beta-alanine is known to cause a “pins and needles” feeling in some people, so if that happens you want to split up the dose or try taking it with food.
Beetroot
Beets are a red, root vegetable that sometimes show up in salads or roasted as a vegetable option. But, beets are incredible for promoting recovery. Beets contain a combination of nutrients that can be used to replenish many of the nutrients lost during a workout. They are high in B6, folate, vitamin C, and many minerals that act as electrolytes such as potassium and calcium.
A 2016 study evaluated the impact of beetroot juice on recovery after sprints. Twenty athletes were given either beet juice or a placebo for three days. They completed a sprint test on day one and then on day three of taking the supplement. Researchers measured various markers of inflammation, recovery, and performance. Those who received the beet juice had a faster recovery, more strength, and increased performance. Another study showed similar results with beet juice lowering inflammation and soreness.
How to Take Beetroot
There is no specific recommended dosage for beetroot. But, you can add it to your routine in many different ways. Obviously, you can eat whole beets. They taste great roasted or shredded into a salad.
You can also drink beet juice, but watch out for the sugar content because juicing anything concentrates the sugar content. Freeze-dried beets are becoming a popular potato chip alternative, so look for those for a quick portable snack.
Beetroot also comes in powdered form which can easily be added to any smoothie or post-workout shake. The options are endless for how you can harness the power of beets to boost your recovery.
Protein
A tough workout breaks down muscle. When it is broken down, the body must then repair and regrow stronger muscle. But, it needs enough protein in order to initiate this process as muscles are made from amino acids (found in protein). For this reason, in order to help your muscles repair and get stronger, you want to have protein immediately after your workout or at least within 30-minutes. The goal is to have somewhere between 20-30 grams of high quality protein.
How to Take Protein
There are many different ways to meet your post-workout protein goal. Obviously, you can get 20-30 grams of protein from food. This would mean eating around 3-4 ounces of meat, poultry, or fish. You could also drink 24 ounces of milk, eat 3 eggs or a cup of beans. Getting your protein from real food is great when you have plenty of time to prepare a meal after your workout, but let’s get real, a lot of us don’t have the time.
Instead, you may want to rely on protein supplements which are convenient and easy to use. Many come pre-mixed or packaged in individual servings where you can just add water or a liquid of choice.
The thing with protein powders is that there are literally thousands of them on the market made from a variety of different ingredients. Whey, casein, egg, beef, pea, soy, and hemp are just a few options you might come across. So, which do you chose?
First, let’s start with what the research says. Whey protein consistently out performs all other types when it comes to building muscle, helping you lose fat, and for quick and rapid digestion. It has been shown to boost muscle recovery and promote tissue repair. It contains all nine essential amino acids needed for human health.
Casein, the other protein found in milk, also has all nine amino acids. The main difference between casein and whey is that casein is digested more slowly. In the end, research has found that they both can help support muscle recovery and repair, they just go about it slightly differently.
Which should you choose? The answer probably a supplement that contains both. While whey gets to the muscles fast, casein continues to provide amino acids for muscle repair for several hours after your workout.
But, if you are sensitive to lactose, follow a vegan diet, or don’t eat dairy, casein and whey are not good options. They are the two proteins found in milk. Instead you will have to choose one of the plant-based options such as pea, hemp, or soy.
Soy is the only plant-based protein with all nine essential amino acids, so it would probably be the closest to whey or casein. One thing to note, it does contain phytoestrogens, which can mimic the effect of estrogen in the body. It may not be appropriate for people with specific hormone-related illnesses or concerns.
The other types of vegetarian protein options are not complete proteins, they are usually missing or low in at least one amino acid. But, that doesn’t mean they can’t help your muscles recover. A 2015 study found that supplementing with pea protein resulted in as much muscle gain as supplementing with whey, even though pea protein is low in methionine.
The bottom line is you need protein after your workout to promote recovery. Experiment with various types to see which works best for you. The type you choose may depend on your diet restrictions, cost, and personal taste preference.
Omega-3 Fatty Acids
Omega-3 fats are essential fats found in foods like fish, walnuts, and flaxseeds. They can promote recovery by lowering inflammation caused by tough workouts.
A 2014 study supplemented 26 physically fit men with either soy bean oil or tuna oil. The tuna oil contained 560 mg of DHA and 140 mg of EPA. Subjects were evaluated for recovery markers and inflammation after a workout. Those who received the omega-3s recovered faster from exercise, as measured by their heart rate going back to normal quicker.
A 2011 study evaluated the effect of omega-3s on post-exercise soreness. Eleven participants performed bicep curls while taking 3 g of omega-3s or a placebo for 14 days. Signs of inflammation were assessed before and after the workout. Soreness was 15% less in those who received the omega-3 .
How to Take Omega-3s
There are many different options for omega-3 supplements on the market. The primary concern when choosing one is to be sure that it contains both EPA and DHA, the most active forms of omega-3 fats.
Choose a fish oil that is sourced from smaller fish, such as sardines, which is likely less contaminated with heavy metals, like mercury.
Krill oil is another good option because it is well absorbed and also less contaminated. Algal oil is a vegan option for EPA and DHA.
Dosage for omega-3s can range between 1-6 grams of fish oil per day. Experiment with dosage amounts and muscle soreness to see how much you personally need.
Glucosamine
Glucosamine is made from the amino acid glutamine and glucose (or sugar). It is a compound that is essential for joint health and reducing joint pain. Exercise puts stress on the joints. Supplementing with glucosamine can help delay some of the damage and degradation, preventing osteoarthritis.
A 2007 study evaluated the effects of glucosamine on decreasing knee pain and recovery after injury. Participants were given 1500 mg of glucosamine or a placebo for 28 days. Knee pain, flexibility, and swelling were measured during the study period. At day 28, the glucosamine group had improvements in knee flexibility and swelling when compared the placebo group.
How to Take Glucosamine
The recommended dose for glucosamine is 1500 mg per day. Sometimes it is recommended that the dose be split up into 3- 500 mg doses. It should be taken with food. Some glucosamine supplements are paired with chondroitin, which is also beneficial for joint health.
Curcumin
Curcumin is the active ingredient in a popular spice from India called turmeric. It is a powerful anti-inflammatory that can be used to reduce swelling and pain in muscles.
A 2015 study evaluated the use of curcumin on muscle soreness. Seventeen subjects were given either 2.5 grams of curcumin twice a day or a placebo for two days before a single leg jump exercise workout and for three days after. Inflammation markers, performance, and pain were measured. Curcumin significantly reduced pain during the exercise, improved the jump height, and reduced inflammation markers after the exercise.
How to Take Curcumin
Curcumin is found in the spice turmeric, so if you enjoy the flavor you can always add it to your food. There is no standardized dose for turmeric, but most experts recommend anywhere from 500-2000 mg per day. The WHO recommends a dose of 1.4 mg per pound of body weight, which means a 150 pound person would need around 210 mg per day.
Curcumin is fat-soluble and should be taken with food. Additionally, look for supplements that contain piperine (a black pepper extract) which can help increase absorption.
Branch-chain amino acids (BCAAs)
Amino acids are the building blocks of muscles. But, there are certain amino acids, called branch-chain amino acids (BCAAs) that are particularly beneficial for muscle building and recovery. The three BCAAs are leucine, isoleucine, and valine.
BCAAs increase muscle synthesis, reduce perception of fatigue, and decrease post-exercise muscle soreness. BCAAs are used up during exercise, so they must be replenished in order to properly repair muscle.
A 2017 study investigated the effects of BCAA supplements on recovery and muscle damage. Sixteen participants were given either BCAAs or a placebo at a dose of 0.087 g/kg of body weight and a ratio of 2:1:1 of leucine to isoleucine and valine. The participants performed squats at 70% of their one rep max. Those who received the BCAAs had increased strength and reported less muscle soreness when compared to the placebo group.
How to Take BCAAs
BCAAs are available in specialized supplements that can be taken before, during, or after a workout. The recommended dosage is 5-20 grams depending on your body weight and physical activity level. The ratio of leucine to isoleucine and valine should be 2:1:1.
Whey protein is high in BCAAs, so if you take whey you really don’t need a separate product.
Coenzyme Q10
Coenzyme Q10 is an antioxidant that helps reduce inflammation, lower oxidative stress, and prevent fatigue after exercise.
A 2008 study evaluated the effects of 14 days of CoQ10 supplementation on recovery and athletic performance. Subjects were given 100 mg of CoQ10 or a placebo twice a day for 14 days. Subjects who received CoQ10 had less oxidative stress after exercise. They were also able to increase the amount of time they were able to exercise.
How to Take Coenzyme Q10
Dosages for CoQ10 can vary from 50-300 mg per day. Most research on athletic performance and CoQ10 utilizes levels around 300 per day. Since CoQ10 is a natural antioxidant in your body, there is no major danger of toxicity. At very high doses there are reports of headaches and stomach discomfort. Some people report insomnia with CoQ10, so consider taking it in the morning.
Look for a supplement that has the ubiquinol form of CoQ10, which is best absorbed. It should also be taken with a meal.
Glutamine
Glutamine is the most abundant amino acid in the body and makes up 60% of the amino acids found in muscles. During exercise glutamine is significantly depleted. Glutamine supplements may help support a faster recovery and maintain muscle mass. Glutamine also helps muscle cells stay hydrated, important for muscle recovery. A 2011 study found that glutamine helped reduce muscle soreness and prevented strength loss.
How to Take Glutamine
At least 5-10 grams of glutamine should be taken immediately after a workout to support repair of the muscles. Glutamine supplements are frequently paired with creatine supplements and these two compounds work well together to keep muscle cells hydrated.
Citrulline Malate
Citrulline malate is a compound that helps remove ammonia from the body, which can contribute to muscle soreness. It helps the kidneys remove waste products from the body.
A 2010 study investigated the impact of citrulline malate on exercise performance and muscle recovery. Subjects performed two training sessions where they did a bench press. They were given 8 grams citrulline malate before one of the two sessions and a placebo on the other. Those who received the citrulline were able to increase repetitions by 53%. They also had 40% less muscle soreness in the 48 hours following the exercise.
How to Take Citrulline Malate
Recommended dosage for citrulline is 5 to 15 grams per day. You may experience some stomach discomfort at higher dosages, so you can split it up if needed.
The Bottom Line for Recovery
If you are looking to gain muscle or change your physique, you have to take recovery seriously. Recovery is not just about getting enough protein or the right supplements, it is also about actually resting from time to time.
It is not necessary to exercise every day to see progress. Anywhere from 3-6 days a week may be adequate, depending on your goals and schedule. If you have to do something active every day, consider throwing in a few “active recovery” days where you go for a walk or do a yoga class, instead of a tough workout.
Finally, the best thing you can do for recovery is get enough sleep, so aim for 8 hours a night.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Endurance & Stamina
Helpful Supplements that Help Endurance
Beetroot Powder
The secret to being successful at long-distance endurance events is the ability to keep going, even when you just want to quit. Beetroot powder, basically powdered beets, can give you the push you need to finish those last few miles.
A 2013 study in the Journal of Applied Physiology evaluated the impact of beetroot on exercise. Ten subjects were given beetroot or a placebo two hours before a bout of high intensity exercise. Those who received the beetroot, showed a significantly improved physiological response to the exercise.
This meant that their bodies responded more effectively, allowing for better performance, and the exercise felt easier after taking the powder. These subjects were also able to exercise 14% longer than the placebo group. The reason is that beets increase nitric oxide in the body, which helps the body use oxygen more efficiently.
Not only are beets awesome during your workout, they can also promote faster recovery. A 2016 study gave 30 active men varying doses of beet juice or a placebo for 48 hours after completing a high intensity jumping exercise. Researchers measured inflammation levels and muscle recovery for 72 hours after the workout.
Those who received the beet juice were found to have less inflammation, faster muscle recovery, and reported less muscle soreness compared to the placebo group. Beets are really your best friend when it comes to increasing performance and speeding up recovery.
How to Take Beetroot
Beetroot usually comes in a powdered form and it can be easily added into your pre- or post-workout shake. There isn’t a specific recommended dosage for it.
For an added benefit, you can add beets into your diet. They taste amazing roasted or in salad. You can also find freeze dried beets, which are a bit sweet and similar to potato chips in texture, and use them as a pre-workout snack. Be careful eating beets can cause your pee to turn bright red, which can be scary if you don’t remember you ate them.
Whey Protein
Protein supplements are not just for bodybuilders, they are also incredibly important for endurance athletes too. After about two hours of exercise, the body runs out of carbohydrates to use and starts to use protein to help meet its energy needs and help you keep going.
If you are not fueling properly, then this can lead to muscle loss, which will make it very challenging to keep participating in any exercise. When the muscles start to be used up for energy, this can also cause ammonia build-up and lead to extreme fatigue.
Getting enough protein can help counteract some of the muscle wasting that might occur with intense endurance exercise. Whey protein, one of the two proteins found in milk, outperforms every other type of protein for muscle building and recovery. Whey is ideal because it contains all nine essential amino acids and is easily absorbed.
As I mentioned, endurance exercise stimulates protein breakdown, which increases overall protein needs for athletes. The muscles tend to primarily burn branch-chain amino acids (BCAAs) when they are in need of increased fuel. One way to prevent muscle breakdown, is to consume enough carbohydrates during your even so that the body does not need to go to the muscles for energy. But, another way is to consume carbohydrates with protein, particularly one high in BCAAs, like whey protein, which is high in leucine.
For endurance athletes trying to increase lean body mass or slim down, whey protein can help. The addition of whey to your overall diet can promote weight loss, increase lean body mass, and encourage fat loss. Whey along with a proper diet can help you lean out for an upcoming event.
How to Take Whey Protein
There are three main types of whey protein available: whey concentrate, whey isolate, and whey hydrolysate. Concentrate is the least processed and contains more fat and carbohydrates. It also tastes the best and is the cheapest. If you are lactose intolerant, you should avoid whey concentrate, as it can cause digestive issues.
Whey isolate and hydrolysate are more processed and usually more expensive. Whey hydrolysate is the most beneficial for building muscle as it increases insulin levels after it is consumed. It is probably not ideal for someone trying to lose weight or who has blood sugar issues.
Whey protein should be consumed either before, during, or after a workout. Aim to get 20-30 grams for a great post-workout drink.
Caffeine
Caffeine is one of the most extensively studied substances for exercise performance, particularly for boosting endurance. It makes exercise easier, delays fatigue, and increases overall performance. A little caffeine can also give you the boost of energy you need to start training on those days when you are just too tired.
A 2012 study evaluated the use of caffeine and the cycling performance of male athletes. Participants took either a placebo, 3mg/kg, or 6 mg/kg of caffeine 90 minutes prior to a 60 minute cycling workout. Exercise performance was significantly improved in both groups that received the caffeine supplement. There was no difference between the caffeine groups. This research indicates that there is a certain limit to how much caffeine will boost performance, so more is not better.
How to Take Caffeine
The tolerance level for caffeine can vary from person to person. Some people can drink coffee right before bed and sleep like a baby, whereas others get jittery and anxious with just a small amount. If you want to try caffeine to improve your endurance training, you want to start slowly and be aware of your individual tolerance.
The recommended dose is 150-300 mg about 30-60 minutes before your workout as it takes about an hour for the effect to kick in. A cup of coffee has about 100 mg, so this would be the equivalent of 2-3 cups. As you can see the above study, more is not better with caffeine. Taking too much can increase your heart rate, make you feel jittery, and impact your performance.
Beta-Alanine
Beta-alanine is an amino acid known to improve performance and delay fatigue during high-intensity exercise. It works helping the body manage hydrogen ions that are created during exercise. When these are allowed to build up, they lower muscle pH, which leads to early fatigue.
Beta-alanine helps boost carnosine content in the muscles, a compound needed to neutralize the ions. Supplementation with 2-6 mg of beta-alanine increases carnosine concentrations by 20-80%. Oddly enough, a carnosine supplement alone will not increase carnosine in the muscles as it is broken down into other substances first. Only beta-alanine can increase carnosine in muscles.
A 2009 study evaluated the impact of beta-alanine on overall muscle carnosine content during a sprint cycling activity. The subjects first performed a 110 minute cycling trial followed by a 30 second sprint. Blood lactate and pH was measured during the activity. Cyclists who had received the beta-alanine increased peak power by 11.4%. Blood lactate and pH levels were the same between the experimental and placebo group.
How to Take Beta-alanine
Beta-alanine is most effective when taken regularly, not just before you work out. Regular supplementation is needed to keep carnosine levels up. The recommended dose for beta-alanine is 3-6 grams per day. It can cause a tingling or numbness in the skin, if that happens you may want to split up your dosage throughout the day.
L-Glutamine
Glutamine is a common non-essential amino acid, meaning your body can make it on its own. But, your body’s ability to make enough glutamine may be affected during times of physical stress, for example during periods of intense training. Low levels of glutamine in the body can promote inflammation, increase risk of illness, and muscle breakdown, the last thing an endurance athlete needs.
A survey of over 200 endurance athletes found that 81% of those who took glutamine supplements reported no illnesses during their training period, compared to 49% in those who did not take glutamine. This means glutamine may be able to mitigate some of the impact that intense training has on the immune system helping athletes stay healthy so they can compete at their best.
How to Take Glutamine
The recommended dose for glutamine is 10-20 grams per day post-workout to promote glutamine repletion. You want to continue to take glutamine daily for at least 5 days after a tough workout session to make sure your levels are replete. Glutamine is also found in bone broth and gelatin, which you can add to your diet for an additional dose.
Creatine Monohydrate
Creatine is a popular supplement in the body building community, but that doesn’t mean it can’t be used for endurance athletes as well. Creatine helps build and maintain muscle, which is beneficial for endurance athletes as well. It may also help increase energy levels during your workout.
A 2003 study gave 20 subjects either 20 grams of creatinine or a placebo during a 5-day loading period, followed by a 6 week maintenance dose of 2 grams. During the loading period, subjects had increased muscle creatine and total creatine. Subjects were asked to perform cycling sprints after the loading period. Those who received the creatine did not have any improved performance, but maintained the increased lean body mass even during the maintenance period, which was not seen in the placebo group.
Another 2012 study found that creatine did improve endurance performance. Fifty-five subjects received either creatine alone, beta-alanine alone, a combination of beta-alanine with creatine, or a placebo for four weeks. Those who received the creatine alone or combined with beta-alanine had a significant increase in energy and endurance performance. So, as you can see creatine is not just for bodybuilders trying to beef up.
How to Take Creatine Monohydrate
Creatine can either be “loaded” to quickly increase the creatine levels in the body with a 20 gram per day dose for the first week or so, followed by a 5 grams per day maintenance dose. But, loading creatine may cause a 2-4 pound weight gain because creatine makes the muscles hold on to water. So, if you are trying to lean out for an upcoming event, it is probably best not to start taking creatine at that time.
Iron
Iron is needed to help carry oxygen to muscles to keep you moving through your run or swim. It is critical in the formation of hemoglobin and myoglobin, two important proteins in the blood and muscles. Iron deficiency leads to fatigue and poor performance. Endurance athletes, particularly female athletes, are at risk for iron deficiency anemia due to monthly blood losses and prolonged sweating. But, male athletes are at risk as well.
How to Take Iron
Iron supplements should only be taken under a doctor’s supervision and after a blood test to diagnose low iron levels. Endurance athletes should always be checked to be sure their levels are not low. The RDA for men is 8 mg/day and 18 mg/day for women. Your doctor can recommend the ideal dose and type of supplement you need.
The best way to boost your iron is through food. Heme iron, found in animal foods, is better absorbed when compared to non-heme iron in plant foods. Iron-rich foods should always be consumed with a food high in vitamin C, which increases absorption. You should also avoid taking iron with high calcium foods, as they can reduce absorption.
Omega-3 Fats
Omega-3 fats have been extensively researched for their amazing health benefits and ability to reduce inflammation. The three omega-3 fats, EPA, DHA, and ALA, have all been found to be highly anti-inflammatory. EPA and DHA are found primarily in fatty fish, like salmon. ALA is the plant-based omega-3 found in flax and walnuts.
They are incredible for endurance athletes as well. They can lower inflammation caused by prolonged activity, speed up recovery, and also boost performance. A 2015 study of cyclists found that omega-3s were able to boost nitric oxide production improving overall athletic performance. Subjects were given 1.3 grams of omega-3s twice a day for three weeks or a placebo. Those who received the omega-3 had higher nitric oxide levels, improved overall fitness levels, and enhanced performance.
How to take Omega-3s
The active omega-3s are DHA and EPA. ALA must be activated into one of the other omegas and this process is very inefficient, so you want to look for a supplement that provides DHA and EPA.
There are several different options on the market and they vary based on what type of fish they are made from. It is best to look for a fish oil made from smaller fish, like sardines, as it has less chance of contamination from mercury or other heavy metals. Krill oil is another option as it resists oxidation better than other fish oils.
If you are a vegan or vegetarian, you can take algal oil, which is made from the algae the fish eat.
The ideal dose is 3-6 grams per day of total omega 3. You want to look for a supplement that has a 2:1 ratio of EPA to DHA.
L-Carnitine
L-carnitine is a substance found in all species that helps with energy metabolism. It can help improve athletic performance by boosting oxygen consumption and increasing power. It has also been shown to reduce muscle injury after strenuous workouts, reduce cell damage, and neutralize free radicals.
It can also help prolong fatigue. A 2014 study evaluated the impact of L-carnitine on endurance performance of football players. The 26 players were given either 3 or 4 grams of carnitine or a placebo before a running test. Those who receive the most carnitine were able to increase their running speed while maintaining the same heart rate. This means they were able to exercise longer and harder, than those who did not receive the carnitine supplement.
How to Take L-carnitine
L-carnitine comes in a few different forms. Athletes should choose L-carnitine L-tartrate for improved exercise performance, the ideal dose for that type is 1,000-4,000 mg per day. Propionyl-L-carnitine is best for improving blood flow and blood pressure, the ideal dose is 400-1000 mg per day.
Nutrition for Endurance Athletes
Endurance athletes spend hours and hours a week doing the same continuous activity, which can put a major strain on the body. This means you must pay close attention that you are supporting your body with overall good nutrition.
The first step is to make sure you are getting adequate calories, protein, fat, and carbohydrates to support so much exercise. Supplements can help support better performance and speed up recovery. Dialing in your nutrition, supplements, and training can make sure you make it to the finish line on time.
- Published in Blog, Fitness, supplements
Frequently Asked Questions About Glutamine Supplementation
What Are Glutamine Supplements?
They are products containing the amino acid L-Glutamine.
Glutamine is the most common amino acid found in your muscle tissues, and it plays a key role in the health of your muscles.
All amino acids, including glutamine, are considered “the building blocks for proteins”. Simply put, amino acids are compounds that combine to form proteins, and proteins are what allows our bodies to build and maintain muscle.
And since L-Glutamine is the most prevalent amino acid found in muscle tissue (over 60% of skeletal muscle is made up of L-Glutamine), the relationship between glutamine and healthy muscles has been the subject of a many study.
The amino acid plays a role in protein synthesis, the process your body goes through in order to effectively use protein. It also has anti-catabolic properties.
All the many benefits of glutamine, which we will discuss in detail below, are offered by both the naturally occurring amino acid (produced naturally in your muscles), and the glutamine supplements we’re here to talk about today.
So, if L-Glutamine is produced naturally in the body, why do you need supplements?
Because during intense exercise, glutamine stores are burnt up, lowering your natural glutamine levels. Your levels will slowly come back to normal, but that can take several days.
By adding a glutamine supplement to your diet, you can immediately replace those lost nutrients, thereby speeding recovery and keeping your muscles happy.
What Are the Benefits of Glutamine?
Some potential glutamine uses include:
Immunity
Glutamine plays an important role in the functioning of our immune systems. It serves as a fuel source for white blood cells, which help toward off disease and infection.
If the body needs more glutamine than is being consumed or produced naturally, it may begin to break down muscles to access protein stores of glutamine.
Also, it’s thought that the proper functioning of the immune system may be compromised when the body does not have access to sufficient levels of glutamine.
Thus, the relationship between glutamine and immune system health is closely linked.
However, most studies have looked at critically ill patients, and/or patients who have sustained serious injuries. There is little evidence to suggest that glutamine may boost immune function in otherwise healthy individuals.
More research is needed.
Wound healing
Glutamine is important for immune function, but it appears to be even more key when a serious wound, burn or other trauma is sustained. After a major injury, blood levels of glutamine tend to increase, potentially resulting in a depletion of glutamine stores.
For this reason, many medical professionals subscribe glutamine supplements following a serious burn or other wound.
Intestinal health
Glutamine also plays a role in our intestinal health. It is an energy source for many of the immune and intestinal cells that line our guts.
By supplying these cells with energy, glutamine helps to protect the health of your intestinal and immune systems. It’s therefore important for the normal maintenance and growth of intestinal cells.
Glutamine can also help strengthen the barrier between the inside of the intestines and the rest of the body.
This barrier is key because it helps prevent harmful toxins and bacteria from escaping the gut and entering the rest of the body.
Post-workout recovery
Some research suggests that glutamine may help to decrease muscle soreness after intense exercise and may also help to improve recovery.
However, other studies have contradicted these findings.
More research is needed.
Exercise performance & muscle growth
Because glutamine is a building block of protein, some have speculated that it may be involved in muscle gain and/or exercise performance. However, these effects have not been shown in clinical science.
One six-week study showed no difference in the glutamine group compared to the placebo group.
More research is needed.
Overall, glutamine supplements are well studied for several potential uses. Their applications in supporting immune and gut health are particularly well documented but their potential effects on exercise and muscle building need more research.
Who Can Benefit From Glutamine?
These groups may benefit from supplementing l-glutamine:
* Weightlifters – the #1 group of people who should be taking glutamine are bodybuilders and weightlifters. As we mentioned before, the muscles naturally produce and store large amounts of L-Glutamine. However, during intense exercise, these stores are depleted. Supplementation can quickly and efficiently replace these levels, restoring a natural balance. Glutamine can help decrease post-workout recovery time, and ensure that your muscles have what they need to heal and rebuild.
* Runners/endurance athletes – anyone who likes to run long distances or compete in any sort of endurance sports can benefit from glutamine. First off, glutamine products can help your muscles recover faster. Also, the amino acid has been shown to strengthen the immune system. Endurance sports temporarily weaken your immune system, so it’s important to do all you can to support your immune health if you like to run marathons or complete similar endurance activities.
* Anyone looking to lose weight – glutamine has been shown to increase HGH secretion, which can help to burn more fat, both during exercise and rest periods. It may also help to reduce sugar and carb cravings in some individuals.
* Men & women – both men and women can experience significant glutamine benefits. Unlike some supplements, these are not gender-specific, and can be beneficial for most people. Generally, we do not recommend taking ANY sort of supplement if you’re under 18 or without talking to your doctor first, but other than that most people can benefit from proper supplementation.
Are there Any Side Effects of Glutamine?
Most, if not all, supplements have some sort of negative side effects that you should be aware of.
Glutamine is no exception.
Side effects to look out for:
* Gastrointestinal issues, including gas, nausea, vomiting, etc.
* Muscle or joint pain
* Headaches, dizziness or tired feeling
* Mild rash or itching
This is not a complete list, as many potential side effects are possible depending on your body and the other medications/supplements you are taking.
Lastly, those with kidney disease or liver disease should generally NOT take glutamine supplements. Speak to your doctor if you’re unsure.
As with any supplement, it’s important to follow dosing instructions and never take more than recommended.
How Do I Take Glutamine?
If you’re wondering how to take glutamine or when to take glutamine supplements, this is the section for you.
First off, we always recommend following the instructions listed on the product packaging, at least when it comes to quantity. Do not exceed the daily recommended amounts unless otherwise instructed by a doctor.
As for when to take glutamine supplements, that depends on your reason for using them.
If you’re a weightlifter or athlete, a good time to take your dose is 30-60 minutes after working out, to help quickly replenish lost glutamine stores.
Another good time is right before bed, and right after waking up. Before bed is ideal because you increase HGH production while sleeping, and upon waking your muscles have been without nutrients for a solid 6+ hours.
If you’re wondering about glutamine dosage, most products list the serving size as around 5 grams.
Some fitness writers recommend taking 20-30g of glutamine a day. We don’t recommend you immediately begin taking such large doses, but rather work up slowly.
Also, you won’t need as much on days you don’t workout, so keep that in mind. It is not recommended to take more than 30g a day in order to stay on the safe side.
Lastly, keep in mind that L-Glutamine is commonly added to various fitness supplements, including pre-workouts, post-workouts, and more.
When calculating how much you should take, consider where else you may be getting this amino acid from.
And to clarify, we urge you to always speak with your doctor before taking any supplements featured on this website.
How Do I Pick a Good Glutamine Product?
In order to find the most effective glutamine supplement for you, there are several factors to consider. Let’s explore the things you should look for when choosing a product.
* Amount of glutamine – first things first, take a close look at the label of the product you’re considering to determine the amount of glutamine in each serving. Most products will contain a 5g serving size, while some are put into capsules and have smaller sizes (1g). Obviously the amount is important, as L-Glutamine is the key ingredient in these supplements.
* Other ingredients – what else is in the product? Many glutamine supplements will only contain L-Glutamine, but other products may contain a blend of ingredients intended to help boost the benefits of the supplement. BCAAs and other amino acids are common additions. Keep these extra ingredients in mind when making your decision. Depending on your needs and the current supplements you’re already taking, you may or may not need a product with additional ingredients.
* Brand quality – who makes it? Are they a well known and respected company? Do some research to determine who you’re buying from and what kind of company they are!
* Flavor – some products are flavorless, some are flavored. Pay attention to this, as it may affect your desire to actually consume the product! If in doubt, go with a flavorless version, or a version that’s prepackaged in capsules. Otherwise, read glutamine reviews to determine how people like the taste of various products.
* Value for money – lastly, consider the cost of the supplement. More specifically, consider the per serving cost of each supplement you’re considering. It’s not enough to just check the price of the container itself, as the number of servings per package varies greatly. Find a good, high quality product at a reasonable price, and you’re good to go!
- Published in Blog, supplements