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Your Guide to What Why and How Much on Supplements and Fat Burners
Publish date: 20/07/2013
The world of supplements sure is progressing at a very fast pace with new names, jargon, formulae emerging all the time. All this might make you wonder what exactly you are taking as supplements. If you want to understand your supplement better, then this article will give you an idea for sure. Some of the popular forms of the common supplements and fat burners have been discussed here.
Whey protein is one of the best known and trusted supplements of all. Many different forms of whey products are now marketed such as whey protein isolate and whey protein hydrolysate. The available products have different levels of protein purity and vary in their bioavailability. Whichever variant you take it is best to have around 20 grams in the morning roughly half an hour before your first meal, 20-30 grams before workout and around 40 grams after workout for best results.
Casein is a slow digesting protein and is the best choice as a supplement between meals or when you are not going to eat for a while. The new varieties include Micellar Casein that is the slowest digestion variety making it best as a nighttime supplement. On the other end of the spectrum is Hydrolysed Casein that has a faster digestion period making it good as a pre and post workout supplement. Hydolysed casein is good to have with your post workout whey shake.
Creatine is a compound formed in the liver that helps to replenish ATP levels in muscles during anaerobic conditions which allows you to train longer and harder. Variations of creatine that are available include creatine malate and creatine monohydrate. Creatine malate is a combination of creatine and malic acid, whilst creatine monohydrate is combined only with a molecule of water. Gram for gram, creatine monohydrate provides a purer source of creatine. Following an initial loading period, creatine should be taken at a dose of 3-5 grams per day pre and post- work out session
Carnitine helps in the fat burning process and also enhances testosterone to influence muscle growth. L-carnitine has the ability to help you build lean muscle and offers protection from muscle damage. The doses for this should be around 1-2 grams per day when you start out and then gradually increasing it to a total of 4-5 grams with 1 gram each in the morning, pre and post workout and finally once before bedtime.
Guggulsterones is again a thermogenic supplement that works by enhancing metabolism and preventing fat storage. It is very useful for people who are undergoing stringent diets and intensive training. It should be taken 3 times a day with meals in doses of around 30-60 mg.
Cayenne is usually used as a spice and has the ability to raise core temperature, enhancing blood flow and facilitating at burning. It is available in a powdered form and can be easily added to any diet in the form of spice.
Forskolin is a natural thermogenic that is usually found in the herb Coleus forskohlii and helps in fat loss efforts. It helps to activate enzymes that influence fat break down. It should be taken around 3 times in a day in doses of 20-40 grams before your meals.
Green Tea Extract
Green tea has a compound named epigallocatechin gallate (EGCG) that helps to inhibit enzyme leading to higher levels of metabolic hormone ultimately resulting in fat loss. Ideally you should have green tea extracts 3 times a day before your meals in doses ranging from 500 to 1000 mg.
Yohimbe is a natural compound extracted from the African Pausinystalia yohimbe tree that aids at burning by releasing fatty acids for easy burning, enhancing blood flow, ultimately generating energy. You can add 2-8 mg of the supplement to your fat burner recipe 3 times a day for best results.
So here is a rundown on the popular protein supplements and fat burners to give you a brief insight into what they are, how they work and when and how much you should have to aid your purpose. Don’t feel confused by the plethora of names, that comes along with the word supplement. Know your supplements and chose those that works out best for you.