Best Supplements for Weight Loss and Muscle Gain: Which Ones Work the Best, Based on Science
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Supplements can’t provide you with maximal muscle gains if your nutrition and exercise programs are lacking. To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.
Supplements for weight loss
While dietary supplements generally won’t add pounds to your frame, that doesn’t mean they won’t help you lose excess fat. Supplements can provide some support for dietary and lifestyle changes aimed at helping you lose or maintain your weight. Some of the most effective supplements for weight loss are protein powders. Your body breaks down protein naturally, and it becomes your body’s chief source of energy. Protein is metabolized by the liver, where it’s broken down into amino acids, which then move through the body and are used for energy. In other words, protein works for energy, not for building muscle or burning fat. That said, if you eat protein-rich foods, protein takes time to break down and enter your body.
Supplements for muscle gain
Magnesium Food sources: leafy greens and nuts (nuts are rich in magnesium), tuna, green leafy vegetables, avocado, black beans, and almonds. Supplements: 160 mgs. magnesium tablets daily, 2000 mgs. magnesium capsules three times daily. Magnesium is an electrolyte and plays a role in many muscle-related functions such as proper nerve conduction and muscle function. Magnesium deficiency may be associated with muscle cramps, fatigue, and weakness. Magnesium is also involved in your body’s response to insulin. Insulin acts on carbohydrate, muscle, and fat cells to regulate blood sugar levels. Insulin stimulates the insulin receptor, a protein on your insulin-producing beta cells, to produce more insulin. This promotes muscle growth by causing cells to take up more glucose.
If you’re eating enough calories and protein, but your protein intake isn’t high enough, protein supplements can help you maximize muscle gains. There are different ways you can calculate the amount of protein your body needs. Protein is naturally occurring in certain foods, such as milk, eggs, nuts, meat, and poultry. You can also take a protein supplement. Many protein supplements come in single-serving packets that contain between 2 to 4 grams of protein. You should try to eat at least 1 gram of protein for every 2.2 pounds of body weight. A 140-pound woman should eat about 1.6 grams of protein per pound of bodyweight, according to the Food and Nutrition Board.
Multivitamin and mineral supplements
Multivitamins and minerals play key roles in maintaining a healthy lifestyle and have been shown to positively impact overall health, cognitive function, bone health, blood sugar levels, cancer prevention, and more. Many multivitamins and minerals are available as dietary supplements that work on their own or in combination with other supplements. Here are our recommendations for the top-rated multivitamin/mineral supplements for weight loss, muscle gain, heart health, and a variety of other benefits. Acetyl L-Carnitine (ALCAR) Gain: 8.7% Major Benefits: Antioxidant, increased energy, better mood, weight loss Acetyl L-carnitine (ALCAR) is the most commonly used treatment for the treatment of lean muscle-wasting conditions.
No single supplement brand offers the complete suite of muscle-building nutrients you need to produce the results you want. There’s a reason people have been using supplemental products for years. You’re likely going to spend most of your money on supplements that don’t give you the results you want, so ask yourself, “What am I paying for?” If the supplements aren’t going to get you the results you’re looking for, do you need to spend the extra money?
Here’s The Comprehensive Guide:
Do you want to lose weight in the new year?
Accomplish you want to do it without jeopardizing your hard-won muscular mass?
Do you want to try to grow muscle and lose fat at the same time?
Contrary to popular belief, you can grow muscle and lose weight at the same time.
You must, however, be strategic in your approach.
If you work out daily, you probably want to be sure you’re getting the most bang for your buck.
Gaining muscle and strength is a significant advantage of exercise.
You can perform at your best during exercise and in everyday life if you have a healthy amount of muscle.
For maximum muscle gain, three major conditions must be met: eating more calories than you burn, consuming more protein than you break down, and engaging in a muscle-challenging workout regimen.
While you can achieve all of these requirements without using dietary supplements, some supplements may assist you in achieving your objectives.
A good supplement habit should be a part of your plan (coupled with a healthy diet and consistent workout routine, of course).
The supplements to consider adding to your stack to get lean and build muscle are listed below.
1. PROTEIN POWDER
Protein powder should be the main supplement in your regimen if you want to get lean and build muscle.
You’re more prone to lose muscle mass if you don’t eat (or drink) enough protein, especially if you’re eating in a calorie deficit (which is necessary to lose body fat).
At the same time, when muscular mass is lost, your metabolism decreases. A slower metabolism means you burn fewer calories.
Are you confident that protein should be a top priority right now?
Protein powder makes it easy to meet your daily protein requirements. It can also help you control your appetite and stop overeating, making it possible to maintain a calorie deficit.
Depending on your unique needs and goals, there are a plethora of protein powder options to choose from.
If you want to gain muscle and lose fat, whey protein, especially whey isolate, is a good choice. Plant-based protein powder, on the other hand, is a wonderful option if you are allergic to dairy or wish to avoid animal products.
Another must-have ingredient is caffeine, which can be found in most pre-workout supplements. It’ll give you the extra motivation to get up and smash your exercises so you can achieve your goals.
The more motivated you are throughout your workouts, the easier it will be for you to push yourself and perform to your full potential during the entire session. You’ll be able to make more improvements in the future if you do better during your workouts.
Caffeine has the added benefit of being a modest appetite suppressor. Caffeine can help you overcome cravings and adhere to your diet when you’re attempting to lose weight.
L-Carnitine is an amino acid compound found in nature. Lysine and Methionine are two amino acids that your body uses to produce it.
Because it aids in the breakdown of fatty acids for energy, L-Carnitine is typically used in fat-burning supplements. L-Carnitine supplementation may increase your metabolic rate, allowing you to burn more calories throughout your workouts.
It can also help you get more out of your workout by enhancing your energy and strength. Similar to coffee, this can help you push yourself during your workouts so you can get the most out of each workout and start making improvements sooner.
L-Carnitine has also been shown to help with post-workout recovery in some studies. It’s simpler to gain muscle, get stronger, and improve your overall health if you recover quickly.
Yohimbine is a substance extracted from the bark of the Yohimbe tree, a Western and Central African evergreen tree. Yohimbine is a fat-burning and energy-boosting antioxidant that is frequently used in pre-workout supplements.
Yohimbine also has a lot of fat-burning properties. It raises your heart rate, allowing you to burn more calories while exercising. It also works as an Alpha-2 receptor antagonist, which means it inhibits the fat cells’ Alpha-2 receptors, making fat burning easier and quicker.
The compound theacrine is patented as TeaCrine. Tea leaves and coffee beans contain theacrine. This substance is chemically related to caffeine, and it provides many of the same benefits, such as increased energy, improved mood, greater motivation, and higher mental clarity.
TeaCrine is a caffeine-free option for individuals who are sensitive to it. It gives you more energy so you can push yourself harder during exercises (leading to more gains and a higher rate of calorie burn), but it doesn’t make you jittery.
TeaCrine users do not appear to acquire a tolerance to caffeine the way caffeine users do, and caffeine conditioning is decreased (i.e. developing a tolerance). If you’re using it, you won’t have to think about becoming accustomed to it and having to raise the amount you drink regularly.
You can use TeaCrine with caffeine if you don’t want to skip caffeine entirely but want to extend and adjust the intensity of its effects. They’re in several pre-workout supplements for both longer-lasting energy and fat-burning capabilities.
Creatine is one of the most beneficial supplements for people looking to grow muscle while also becoming leaner.
Creatine is synthesized in the body from the amino acids arginine, glycine, and methionine. Phosphocreatine is then stored in the muscles.
Supplementing increases your body’s phosphocreatine reserves. It’s easier to make adenosine triphosphate if you have a lot of phosphocreatine available (or ATP).
ATP is a strong molecule that helps you perform at a higher level and go further in your workouts. When you’re lifting heavy weights or doing high-intensity workouts, it’s incredibly useful.
You’ll have a better chance of pushing through rigorous training periods if you supplement with creatine constantly. You’ll also be able to recuperate faster following your workouts.
All of this will help you gain muscle and raise your metabolism, allowing you to get and stay thin.
Branched-Chain Amino Acids (or BCAAs for short) is essential for muscle development and recovery.
BCAAs are divided into three categories:
Leucine is by far the most anabolic BCAA, signifying it improves protein synthesis, muscle growth, muscle repair, and bone health.
Isoleucine: Isoleucine is required for the production of hemoglobin, which allows red blood cells to transport oxygen into muscles while exercising; it also aids tissue healing, boosts energy, and boosts immune system function.
Valine: Valine aids in muscle protein synthesis, improves muscle growth and repair and boosts energy levels.
BCAA supplementation assists you to recuperate from your exercises more quickly. When you exercise while fasting, it can also help you avoid muscle breakdown (also known as catabolism).
When it comes to getting lean and building muscle, don’t overlook the necessity of getting enough sleep. If you don’t get enough sleep regularly, you could start to notice the following issues:
Slower metabolism: If you don’t get enough sleep, your metabolism slows down, resulting in fewer calories burned during the day.
Cravings have increased: When you don’t get enough sleep, your body produces more ghrelin, a hunger-stimulating hormone.
Increased exhaustion: if you don’t get enough sleep, you’ll be more tired, which will make it more difficult for you to perform well during your exercises.
Reduced muscle recovery: Your body creates the bulk of its growth hormones while you sleep; if you don’t get enough sleep, you’ll have a tougher time recuperating and gaining muscle mass.
Melatonin supplements can help you sleep better and avoid the issues mentioned above. However, it’s also a good idea to incorporate some other sleep-supporting behaviors.
For instance, eliminate blue light exposure before going to bed. Also, try to limit your caffeine intake in the afternoon. Don’t worry, you’re also required to take a pre-workout supplement. Just don’t do it right before bedtime!
Are you ready to lose weight while also gaining muscle? If that’s the case, these vitamins, when paired with regular exercise and a balanced diet, will assist you in achieving your objectives and achieving excellent results.
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9. WEIGHT GAINERS
Weight gainers are dietary supplements that make it easier to consume more calories and protein. They’re commonly taken by individuals who experience trouble gaining muscle.
Even when eating a lot of calories and training weights, some people struggle to grow muscle.
Weight gainer supplements vary in calorie count, however, it’s not unusual for them to have over 1,000 calories per serving.
Because protein is so crucial for muscular growth, many individuals believe these calories come from it. Carbohydrates, on the other hand, provide the majority of the calories.
These high-calorie supplements typically contain 75–300 grams of carbs and 20–60 grams of protein per serving.
While these items can help you consume more calories, it’s crucial to remember that weight gainer pills aren’t magic.
As long as you eat enough protein, some study has indicated that dramatically increasing calories can develop lean mass like a muscle in physically inactive adults.
However, research on individuals who weight train has shown that using a weight gainer supplement may not be useful in terms of gaining lean mass.
Overall, weight gainers should only be used if you are having trouble eating enough food and find that drinking a weight gainer shake is easier than eating more real food.
Weight gainers are calorie-dense foods that help you eat more calories and protein. They are, however, only recommended if you have trouble getting enough calories from your diet.
Beta-alanine is an amino acid that can help you sleep better and perform better during exercise.
If you’re on an exercise program, beta-alanine can also help you gain muscle mass.
In one study, college wrestlers and football athletes who took 4 grams of beta-alanine daily for eight weeks gained more lean body mass than those who took a placebo.
Another study found that supplementing with beta-alanine during a six-week high-intensity interval training program increased lean body mass by roughly 1 pound (0.45 kg) more than a placebo.
While further research on beta-alanine and muscle gain is required, when paired with an exercise routine, this supplement may aid support muscle gain.
When your body processes the amino acid leucine, it produces beta-hydroxy beta-methyl butyrate (HMB).
Some of the positive benefits of protein and leucine in the diet are attributed to HMB.
It may be especially beneficial for decreasing muscle protein degradation.
Although your body produces HMB naturally, taking it as a supplement allows for larger levels and may help your muscles.
Taking 3–6 grams of HMB per day can boost lean body mass gains through weight training, according to several studies in previously untrained adults.
Other research, on the other hand, suggests that equivalent doses of HMB are unlikely to increase muscle mass in individuals who have previously lifted weights.
This could suggest that HMB is best for people who are just starting with exercise or want to increase the intensity of their activities.
HMB may help persons who are just starting a weight-training program gain muscle mass, but it appears to be less helpful for those who have done so before.
12. CONJUGATED LINOLEIC ACID (CLA)
CLA is a type of omega-6 fatty acid that has several health benefits. CLA for muscle gain has yielded conflicting results in studies, and it’s unclear whether it’s effective.
13. TESTOSTERONE BOOSTERS
D-aspartic acid, Tribulus terrestris, fenugreek, DHEA, and ashwagandha are all testosterone boosters. These chemicals are likely to help just those who have low testosterone levels.
In young or middle-aged active people, this is unlikely to be useful at increasing muscle mass. Glutamine, on the other hand, has been demonstrated to have some benefits for muscle mass in the elderly according to research.