Many people work toward burning body fat and boosting their metabolism and often make changes to their diet. Does it sound familiar to you? To avoid nutritional deficiencies, manage hunger, and support your overall well-being during a weight-loss journey, you may add sports nutrition to your diet. These are manufactured products that can include one (protein powder) or many ingredients (multivitamin complexes), which preserve muscle tissue and optimize metabolism. Protein powder is perhaps one of the most commonly used weight-loss supplements but there are also other effective supplements for fat burning. Learn more about them and mindful supplement intake. 

Popular Weight Loss Supplements

Whey Protein 

Diet whey protein is one of the most used dietary supplements. If the body doesn’t get enough protein, the body will use muscles as a source of energy. Protein supplementations contain important amino acids such as valine, isoleucine, and leucine our body needs for building lean muscle tissue and maintaining muscle mass and a healthy immune system. One of the most easily digested protein supplementations is collagen. 

Due to the generally indicated recommendations for whey protein intake, you should take 20-40 g of whey protein per day. The amount of protein your body needs depends on your body weight and fitness goals. For example, if you are an athlete, you need to consume more protein than non-athletes. Opt for balanced nutrition, regular workouts (sometimes you should rather enjoy a workout than play a game like Play JetX Game when sitting on the sofa!), and take protein before bed, in the morning, or after workouts. 

L-Carnitine 

Сreated in the kidneys and liver, this natural amino-acid-like substance maximizes fat-burning, aids weight loss, and prevents cellular damage. L-carnitine supplementation significantly increases the permeability of cell membranes. It transfers fatty acids into the cell mitochondria, one of the centers for fat-burning and energy production. This supplementation has almost no contraindications or side effects, but it is important to combine the intake of supplements based on L-carnitine with aerobic exercise. To increase fat burning, combine L-carnitine with forskolin (1-3 grams of carnitine and 20 to 50 mg of forskolin) or take two tablets of L-carnitine up to 2 times a day with pre- or post-workout meals. Take to your healthcare provider to find out the exact daily recommendation intake you need. 

Vitamin Supplements

There is a link between weight balance and balanced eating behavior. A balanced eating behavior is impossible without vitamins and minerals. To get the best results from your weight loss journey, take special vitamins and minerals complexes designed specifically for those who want to burn fat and build up muscle tissue. B-group vitamins (B1, B2, B3, B5, B6, B7, B9, B12), especially B12 play an important role in maintaining healthy weight balance because they help us obtain energy from food and benefit muscle function. However, consider that excess vitamin levels can be toxic and sometimes even lead to weight gain. A well-balanced nutritious meal would possibly provide your body with all vitamins and micronutrients. 

Omega 3

Omega-3 fatty acids (DHA and EPA) can also be used for weight loss. They help your body reduce cholesterol, improve the work of blood vessels, heart, and brain, strengthen muscles, and normalize metabolism. Since our bodies don’t produce essential fatty acids,  it is extremely important to consume them at least once a week from food (certain types of fish like salmon, cod, sardines; nuts; and seeds). Otherwise, you can meet your nutritional needs by adding an Omega 3 supplement to your diet. 

Thermogenic Fat Burners 

Thermogenic fat burners help people wreck their metabolism and burn fat. They also affect the nervous system by reducing the appetite. In addition, such supplements significantly increase the effectiveness of workouts and do not allow fats to be absorbed in the digestive system.

Other common ingredients for supplement routine are branched-chain (BCAA) amino acids, conjugated linoleic (CLA) acids, caffeine, taurine, probiotics, bitter orange, green superfood powder, and berberine. They can fill your nutritional gaps if you opt for the right intake, regular physical activity, well-balanced high-quality foods, and enough sleep.

A Note About Sports Supplements Intake

Before buying sports supplements check with a healthcare professional and consult a registered dietitian. Medical guidance helps you navigate your weight loss journey safely and avoid some side effects of sports supplements. Always ensure that there are no U.S. Food and Drug Administration (FDA) warnings against supplements you take. Moreover, take into consideration that sports supplements are no substitute for a balanced lifestyle, exercise routine, and a nourishing diet. Stick to a mindful lifestyle approach, keep a positive outlook, have respect for your body, and stay positive. And sports supplements may be helpful tools to improve your endurance and overall energy and burn body fat.