6 of the Best Supplements for Muscle Gain and Weight Loss

Fish Oil and CLA

Fish oil and Conjugated Linoleic Acid (CLA) are anabolic agents that can give you a major boost in the gym. A study by the Clinical Sciences journal found that taking in 4g of fish oil a day will increase the synthesis of proteins by a factor of up to 30%. Another study, taking place over a weeklong period, showed that men who took CLA gained more muscle and lost more fat than the control group. CLA will also boost your metabolism while you sleep to burn off fat overnight. Fish oil and CLA are a good alternative to carbs and creatine that cause a spike in insulin.

Nitric Oxide Boosters

Nitric oxide (NO) is a part of a lot of the processes in the body. When it comes to building muscle it dilates blood vessels, allowing more blood to flow to muscles and deliver hormones, oxygen, nutrients and water. The boosts your energy levels during a workout and powers up your muscle pumps. It also helps heal and grow your muscles after a workout. The name is a bit of a misnomer as they don’t actually contain NO. They provide you with arginine, which then becomes NO. Research has shown that taking in this arginine enhances muscle growth and helps eradicate fat.

Beta-Alanine

Beta-Alanine is a non-essential amino acid that found in protein heavy foods like fish and poultry. BA boosts performance because it brings up levels of carnosine in muscles. Increasing your beta-alanine by taking supplements can raise your carnosine levels by up to, and over, 60% in just for weeks.

This is important because the body gains hydrogen during intense exercise. This hydrogen brings down our pH levels, which essentially means we become acidic. This acid, lactic acid, causes fatigue and lowers muscle performance. It also causes muscles to fail by shutting down neural drives. When a body builder has more carnosine they halt the development of hydrogen and lactic acid which means they can go longer.

ZMA

ZMA is a combination of zinc, magnesium aspartate and vitamin B6. It’s great for people who go hard like athletes and boy builders because they tend to lack sufficient levels of these minerals that are important for hormones and sleeping at night, an essential part of recovery. Training too hard can damage your testosterone and IGF-1 levels. It was shown that athletes who took ZMA had a boost in their testosterone and IGF-1 levels, while athletes who didn’t take it saw a drop. Remember that testosterone and IGF-1 are essential for building muscle.

Citrulline

Citrulline is an amino acid that brings up the levels of arginine and nitric oxide in your body. This brings up your blood flow and speeds up the delivery of nutrients to your muscles. Citrulline also boosts your energy levels by flushing out toxins like lactic acid and ammonia, meaning you can get more out of your workouts. Raising arginine levels also boosts your levels of HGH and IGF-1, two hormones that develop and repair muscles and tissue. Citrulline is great at perking you up when combined with coffee.

Whey Protein

Whey protein has been shown time and time again to be one of the best choices for body builders and trainers. Whey protein gives the body a ton of protein that it puts to use developing muscle. Whey protein is usually ingested before and after a workout to boost the synthesis of protein and help muscles recover. It doesn’t matter if you’re looking to gain muscle or lose fat, whey protein is an ideal way to supplement an exercise routine and get the biggest gains and losses.

Ultimately, whilst there are many ways to help shed body fat, supplements can certainly give you a helping boost. Just don’t rely on them completely.

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