Been to the health and sports nutrition store lately? There are so many products that if you’re a guy who’s simply looking to lose a little fat and pack on some muscle, you may not know where to look. Of course, the first thing you’ll need to do to accomplish your goal is to combine a healthy diet, with some cardio and various weight-training exercises. But, wouldn’t it be great to know which supplements are most likely to complement your efforts? We’ve come up with a list of six scientifically researched supplements that you should strongly consider as you proceed in your quest to reach your physical best.
6/ Branched Chain Amino Acids (BCAAs)
Do you find yourself experiencing muscle soreness and fatigue, but still not seeing the fat loss results you expect? If so, consider taking BCAAs. Researchers at the University of Birmingham in the UK recently discovered that study participants who supplemented with BCAAs before and after exercise had a significant reduction in muscle soreness. A Brazilian study took it a step further and revealed that BCAA supplementation resulted in glycogen-depleted participants experiencing a significant reduction in fatigue, as well as enhanced fat burning.
Want to build strength and lean muscle mass? Try creatine. A group of Canadian researchers conducted an eight-week study and found that insulin-like growth factor-1 (IGF-I), which is known to produce anabolic effects in adults, was increased by more than 20% amongst creatine supplementing participants performing resistance-training exercises. Just be sure not to take excessive amounts as various side effects have been reported. According to the European Food Safety Authority, creatine supplementation of three grams per day is a safe amount.