Supplements for Fat Loss

Supplements only help if used in conjunction with proper diet and exercise.

Premade Stacks

Use these supplement stacks to promote fat loss.
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Fat Burners

Use these fat burners to improve fat loss.
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Improve Performance

Want to give a boost to your lifts or your endurance?
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Improve Recovery

Want to recover faster from workouts?
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Increase Protein Intake

These supplements help you meet your protein needs.
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Premade Stacks

Fat Loss Basic Stack

For weightlifting or cardio

Fat Loss Advanced Stack

For weightlifting or cardio

Daily supplements


Vitamin World


Stimulant Fat Burners

Why take it?

For improved energy, endurance, calorie burning, and appetite suppression.

Potential issues

If you are sensitive to caffeine, or should not take stimulant product because of medical conditions, avoid these types of supplements.

Recommended product


Improve Your Performance In the Gym

Citrulline Malate

What does it do?

It reduces muscular fatigue, enhances endurance, improves recovery, and reduces post-exercise muscle soreness. It helps you to push yourself farther when weightlifting, by facilitating longer workouts and helping with high rep sets, as well as recovery between sets. Good for anyone doing 6-15 reps per set. Also great for running, and other endurance sports.

Are there side effects?

Not at the recommended dosage.

What is the recommended dosage?

4 grams a day, taken every day. On workout days, take it 1 hour pre-workout for best results.

What can I mix it with?

It is very sour. It can be mixed with certain fruity flavors, eg watermelon, orange, fruit punch. Great with Cytomax Tangy Orange.

Recommended products

Beta Alanine

Why take it?

Beta alanine is a non-essential amino acid which helps decrease fatigue and increase muscular endurance.

Are there side effects?

It may cause parathesia (tingling sensation), which is more pronounced in some people. Some feel a tickle, others feel itchy, or a pins and needles feeling. It is harmless but may be annoying.

What is the recommended dosage?

4g taken daily.

Recommended products

Caffeine

Why take it?

Provides energy, decreases fatigue.

Are there side effects?

May cause jitters in people who are sensitive to it. Do not combine with coffee, take one or the other.

What is the recommended dosage?

100-200mg taken 30 minutes to 1 hour pre-workout.

Recommended products


Improve Your Recovery From Workouts

Branched Chain Amino Acids (BCAAs)

What are they?

A group of 9 essential amino acids, which help repair and rebuild muscle tissue.

Why take them?

If you take them pre, during, or immediately post-workout, you will be shuttling the BCAAs to your muscles more rapidly than you could with food alone. This is helpful for people who exercise early in the morning, and for dieters.

Are there side effects?

Not at the recommended dosages.

What is the recommended dosage?

For women, I recommend 10 grams taken pre-workout or during your workout. For men, you may wish to take up to 20 grams.

Recommended products


Increase Your Protein Intake

Whey Protein Powder

Why take it?

It is a convenient, tasty, way to increase your protein intake. Since it is quickly digestible, it can shuttle protein and amino acids to your muscles rapidly. This is of benefit to those who exercise early in the morning, and also those who want a quick, easy, protein drink post-workout.

Potential Issues

People who are lactose intolerant will have issues with most whey powders, and will want to look for whey protein isolate.

What is the recommended dosage?

1 scoop pre and/or post workout. More may be taken to increase overall protein intake.

Recommended products

Casein Protein Powder

Why take it?

It is convenient, and digests slowly, making it favorable for appetite suppression, and taking before bed. It is also a great source of calcium.

Potential Issues

It is hard to mask the taste of the casein, and it does not mix very well with liquids, so combo products which also contain whey, and sometimes fats, are often recommended as an alternative. Some types of casein are lower quality (such as sodium caseinate and calcium caseinate). Ideally, I recommend micellar casein, or milk protein concentrate/isolate (which contains both casein and whey), due to better processing techniques, which do not denature the protein.

What is the recommended dosage?

1 scoop taken before bed, or, as wanted, for appetite suppression, throughout the day.

Recommended products


References

  • Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ (Aug 2002). "Citrulline/malate promotes aerobic energy production in human exercising muscle". Br J Sports Med 36 (4): 282–9. DOI:10.1136/bjsm.36.4.282. PMC 1724533. PMID 12145119.
  • Citrulline malate effects on the aerobic-anaerobic threshold recovery and in post-exercise blood lactate recovery Janeira, M. A.; Maia, J. R.; Santos, P. J. Medicine & Science in Sports & Exercise. 30(5) (Supplement):155, May 1998.
  • Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. Journal of Strength & Conditioning Research: May 2010 - Volume 24 - Issue 5 - pp 1215-1222
  • Derave W, Ozdemir MS, Harris R, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E. (August 9, 2007). "Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters". J Appl Physiol 103 (5): 1736.
  • Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA. (2007). "Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity". Amino Acids 32 (2): 225–33.
  • Harris, RC; Tallon, MJ; Dunnett, M; Boobis, L; Coakley, J; Kim, HJ; Fallowfield, JL; Hill, CA et al. (2006). "The absorption of orally supplied β-alanine and its effect on muscle carnosine synthesis in human vastus lateralis". Amino Acids 30 (3): 279–289.
  • Benjamin Kern, Tracey Robinson (July 31, 2009). "Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players". Journal of the International Society of Sports Nutrition.