The perfect health and fitness regime includes a balance of four things: a healthy diet, an appropriate exercise program, sufficient rest and recovery, and optimal supplementation. However, many women underestimate the benefits of supplementation on optimising energy production and weight management. The following are evidence based supplements that can help you boost your energy and accelerate your fat loss while also improving your nutrition status and overall health.
When it comes to muscle gain and fat loss, protein is the king of nutrients. Protein has been proven to help weight loss by boosting metabolism and reducing hunger and appetite. Whey protein does not make women “bulky”, instead it can help women increase fat loss, while preserving lean muscle mass. It can also help to build lean muscle and improve workout recovery when used in conjunction with a resistance training program. Whey protein is ideal, however if you have issues with lactose intolerance then plant-based proteins are still highly effective.
Thermogenic (fat burner)
Not all fat burners are created equal! Effective ‘fat burning’ supplements are those that contain key ingredients that create or support a thermogenic environment by working together in synergy. Look for a product that contains the following evidence-based ingredients:
Caffeine: Caffeine is a natural stimulant and can be found in many forms including caffeine anhydrous, guarana, kola nut, yerba mate, green tea extract or other herbs. Caffeine can aid in fat loss via increased thermogenesis and mobilising fat from the fat tissues, allowing it to be used as energy. It has also been shown to have a modest effect on increasing metabolic rate and can act as an appetite suppressant. Due to its potent stimulation of the central nervous system, caffeine can improve exercise performance and mood, helping you burn more calories during your workouts!
Acetyl-L-carnitine: Acetyl-L-carnitine is a naturally occurring amino acid. Carnitines are responsible for the transportation of fatty acids into the cells of the body where they can be used as energy. Elevating levels of carnitine can also improve physical performance by sparing glycogen, clearing lactic acid, reducing fatigue and optimising some hormone levels. It is also a powerful cognitive enhancer and can protect and improve overall brain health.
Tyrosine: Tyrosine, another amino acid produced in the body, boosts the efficiency of nerve transmissions throughout the central nervous system, providing effective stress-relief and mood enhancement. It is most commonly used to increase ambition, motivation and libido but may also assist in weight loss through appetite suppression.
Green tea extract
Green tea is packed with with polyphenols like flavonoids and catechins, which function as powerful antioxidants. It has been associated in benefiting almost every organ system in the body. Experts have suggested that the caffeine and EGCG (both found naturally in green tea) may actually have a synergistic effect when it comes to reducing body weight by increasing energy expenditure and fat oxidation, reducing fatty acid production, and decreasing fat absorption. Green tea is also associated with a reduction in sugar cravings and appetite regulation.
Vitamin D is a fat-soluble nutrient and is one of the 24 micronutrients essential for human survival. Due to the increasing rates of vitamin D deficiency and the implications, supplementation is encouraged if optimal levels are not present in the body. Evidence has shown that vitamin D supplementation can signal receptors in your brain to keep hunger and cravings in check, as well as increase levels of the mood-elevating chemical serotonin. It can also increase insulin sensitivity and decrease insulin resistance and optimises your body’s ability to absorb other important weight-loss nutrients, such as calcium. Vitamin D supplementation has many other health benefits, including increased cognition, immune health, bone health and well-being.
My recommendation: Ethical Nutrients Daily D
Probiotics are “good” bacteria that line our digestive tracts and support our body’s ability to absorb nutrients and fight infection. Studies suggest that gut bacteria may also play a powerful role in weight regulation. Probiotics, such as the Lactobacillus family, may reduce the number of calories we absorb from food. They have also been implicated in affecting hormones and proteins related to appetite and fat storage.
My recommendations: Bioceuticals Ultrabiotic 60, Lifespace
Don’t forget your multivitamin! The purpose of a multivitamin is to bridge nutritional gaps in our diet. This helps to support against the possibility of deficiencies in some of the other vitamins and minerals that can result from lack of food variety or reduced calorie intake, as well as increased vitamin loss from exercise. Being deficient in many of these micronutrients can lead to low energy levels and impair muscle growth, strength and fat loss.
My recommendation: Ethical Nutrients Super Multi
Fish oil is rich in omega-3 fatty acids which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). We cannot produce these in our bodies so it is essential that we receive them through our diet or supplementation. Omega-3s provide a vast array of health benefits including assisting in the treatment of various heart diseases, high cholesterol, depression, anxiety, ADHD, weakened immune system, cancer, diabetes, inflammation, arthritis, IBD, AIDS, Alzheimer’s disease, eye disorders, and ulcers. It also helps aid weight loss, healthy pregnancy, fertility and skin care. Ensure that you choose a supplement with a high concentration of EPA and DHA and that has purity and sustainability certifications.
My recommendations: Ethical Nutrients Hi-Strength liquid fish oil or capsules
If you have any other questions regarding which supplements to take for your goals or when/how to take supplements, please don’t hesitate to contact me.