The new year brings new gym goers, and questions that come up are often around fat loss supplements.
I’m going to break your heart, but absolutely no fat burner, weight loss shake is going to burn fat, or belly fat as some claim.
for a start we cannot spot reduce where we lose body fat from. therefore belly fat burners are a load of sh**
A supplement I will always suggest clients take is creatine monohydrate. Which can be consumed at any time of day. This doesn’t just need to be taken by gym goers, anybody will benefit from creatine, and it is the only proven supplement to actually contribute to any change. It benefits performance, in regards to strength and endurance. It helps contribute to lean muscle mass development (marginally you won’t get massive by taking a bit of creatine everyday that where steroids come into play) and it helps with cognitive function…the brain is a muscle and creatine can massively support this, which is why my ADHD clients benefit from creatine massively. So an absolute winner of a supplement, 3-5g per day should be perfect!
In terms of vitamins and minerals it’s likely we’ll all benefit from something , however that very much depends on the individual and what they’re lacking through diet. However Vitamin D is a staple, especially here in the UK! Vit D every day, especially in the winter. Vit D supports healthy bones, teeth, skin, and helps regulate calcium and phosphate In the body (which is critical for healthy bones and development) so especially as we age and things like osteoporosis and arthritis are more common.
Another supplement questions is protein powders and their necessity, you absolutely do NOT need to go out and buy a protein powder if you’re getting enough through your diet. Now every body will have a different amount of protein they need for them, their lifestyle and their goals. On average the NHS recommendation is not nearly enough, especially for anybody looking to be ‘toned’ and develop lean muscle. SO if increasing your protein throughout the day is easier by getting it in through a protein shake, or adding a scoop to meals and drinks then brilliant. But it is in no way superior to whole foods. Increase in protein will allow you to keep and build lean muscle, it will also keep you fuller for longer which all together will help towards any fat loss goal.
So when we look at supplements there are some that help with performance, there are some that will make it easier to hit protein intake, there are some that help us achieve a higher vitamin intake if we’re not getting it through food. But there is absolutely no supplement sold legally that will help you lose body fat without adjusting diet (creating a deficit) and increasing exercise.
if youre looking for more direction with your fat-loss goals, please reach out via my website
Jas x
