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Supplements

  • Infuse Yourself and Family with More Vitality by Susan Gianevsky

    Vital All-in-One is a total daily health supplement that gives you everything you need & nothing you don’t need!

    Vitality gives us the inspiration to take better care of our health, don’t you think? When we are feeling lethargic, run down or not taking care of our health we need a vitality boost and this is what Vital All in One gives us. Having the energy, immunity and digestive health is the synergy we crave. if we can boost these 3 we can be guaranteed ongoing good health. This is what this unique formula provides. The dense nutrition needed to boost the spark plugs in the body that are essential for more energy, stronger immunity and balanced digestion.

    I have always encouraged my clients to take Vital All in One as it supports alkalinity within the body. Research has shown that an overly acidic internal system can provide a breeding ground for a number of health imbalances as the very structure of the body’s cells can become compromised. Reflux, brittle hair, skin and nails, poor digestion, inflammation, and much more are all signs of an acidic body.

    By taking 2 teaspoons of Vital all in One, you are well on your way to supporting alkalinity and with the addition of the 14 million CFU of probiotics and prebiotics you can be reassured that your digestive health can be boosted too.

    What I love about Vital All-in-One is that it is pre-digested which means that it is so easily absorbed and delivered to where it needs to be. There is no need to wait for all the ingredients to be digested – by simply swallowing the blend, you are supporting your daily health with:

    Vegetables, herbs, vitamins, digestive enzymes, minerals, probiotics, pre-biotics, fibre and pea protein. What a real synergy of boosting ingredients in a great tasting formula. This formula has stood the test of time and is still so popular today delivering 78 ingredients which provide the boost we all need when we need to accelerate our daily health and is made in Australia by Martin & Pleasance.

    I am so grateful to the 2 naturopaths who formulated Vital-all-in-One as they have created a unique, Australian developed and manufactured pot of goodness that we continue formulating at Martin & Pleasance.

    Vital All-in-One supports:

    • Vitality/Energy
    • Healthy detox
    • Digestive Health
    • Improved response to stress
    • Healthier bowel
    • Reduced cravings
    • Alkalinity
    • Skin
    • Immunity
    • Circulation

    We have the right to feel healthy every day of our lives and I encourage everyone to make a choice today to add 2 teaspoons of VITALITY to their glass of water. Vital-all-in-One is suitable for the whole family starting with children over 12 years old remembering that pregnant women and lactating women are best not to take the formula due to its detoxifying effects.

    Enjoy stepping into your best health with Vital All-in-One.

  • Do You Need to Cycle Off Creatine?

    Creatine has fast become one of the most popular supplements in the health and fitness industry -- and for very good reason, too.

    It is one of the few supplements on the market that has a very large body of evidence to support its use. With this in mind, it has also been shown to be extremely effective, having a positive impact on many different aspects of your training.

    But when it comes to some of the practicalities of creatine supplementation, some questions still remain -- including whether you need to cycle creatine, or not?

    What is Creatine?

    Creatine is a compound found naturally occurring in the human body.

    It is synthesised from small protein molecules called “amino acids,” where it is then stored within your muscle tissue. In your muscles, creatine is used to produce the energy required for muscular contractions during short, high-intensity, and explosive efforts.

    What does supplementing with Creatine do?

    Something that you need to know is that under “normal” circumstances the amount of energy you can produce through creatine is limited -- which comes down to the fact that your body can only produce and store a certain amount.

    Which is exactly where creatine supplements enter the equation.

    Creatine supplements simply increase the amount of creatine stored within your muscle tissue. This ultimately provides an extra ‘reserve’ of energy, which can improve your exercise performance.

    Interestingly, when supplemented in moderate to high dosage, small amounts of creatine are also stored in your brain, which can have some positive impacts on your cognitive function.

    What are the benefits of Creatine?

    Now, as I am sure you might have guessed, boosting your creatine stores through supplementation can have some pretty powerful benefits -- especially if you are looking to get as strong and muscular as possible.

    1.   More Muscle Growth

    Because creatine is used for energy during short, intense, and explosive muscle actions, increasing your stores through supplementation has been shown to increase exercise performance.

    It does this by increasing the amount of weight you can put on the bar, or the amount of reps you can perform at a given load. For example, without creatine you may be able to bench 70kg for 10 reps, but with creatine you might be able to bench 70kg for 12 reps.

    Over time this causes an increase in training volume, which leads to greater gains in muscle size [1].

    2.   Better Strength Gains

    Now, piggybacking off our previous point, if creatine allows you to lift more weight on every single exercise, then it stands to reason that it should also contribute to greater gains in strength -- which is exactly what we see [2].

    In fact, a recent study demonstrated that people who supplement with creatine saw 8% greater strength gains compared to people who were not taking creatine -- even though both groups performed the exact same training program [3].

    And just think -- if this is what happens over the course of 8-12 weeks, imagine what is going to happen over years of hard training.

    3.   Boosts Brain Function

    Going back to the introduction, you will remember that I alluded to the fact that creatine also has a role to play in your brain -- and its supplementation can also have some positive effects in this area.

    Research has shown that if you are in a sleep deprived state and decide to take creatine, you will see notable improvements in mental acuity, mental and emotional wellbeing, and energy levels [4].

    It has also been shown to improve cognitive capabilities related to reaction time, memory, and decision making, irrespective of sleep loss [5].

    All of which suggests that creatine has the potential to boost the quality of your workouts every single day -- and especially if you are in a sleep deprived state.

    How do I take Creatine?

    So, it should be pretty apparent that creatine can have some serious effects on the results of your training -- but how should you take it?

    Well, research would suggest that when you start taking creatine for the first time, you should commence with a loading phase. Then, once this is complete, you will move into a maintenance phase [6].

    This process essentially describes taking a higher dose of creatine for 5-10 days as a way to completely saturate your muscle tissue with creatine. Then, once they are full of creatine, you move to a maintenance dose to ensure that they remain full for the duration of supplementation.

    What does this look like?

    • Loading Phase: Take 20 grams of creatine per day for about 7 days. This should be spread out evenly throughout the day (i.e. take 5 grams four times a day)
    • Maintenance Phase: Take 5 grams of creatine per day, once per day

    I should also note that a loading phase is not essential, but it does ensure that you get full creatine saturation faster. This is likely to speed up the time between starting supplementation and receiving the maximal benefits.

    Do you need to cycle off creatine?

    And now for the big question -- do you need to cycle off creatine?

    Over the last couple of years that have been a number of people suggest that you should cycle off creatine at regular intervals for three main reasons:

    • It's bad for your kidneys
    • You will build up a “tolerance” to it (making it less effective)
    • It will stop your body's production of creatine

    But fortunately, none of these appear to be true at all.

    Firstly, research in athletes has shown that taking creatine for up to 5 years without a single break does not appear to have any negative implications for kidney health and function [7]. This provides some clear evidence that it does impact your kidneys in any manner.

    Secondly, the tolerance argument is a dumb one. While your body has the potential to make creatine, it can also be obtained via red meat, fish, poultry, and most other animal based products.

    In fact, most people obtain more creatine from their diet (~2 grams per day) than what their body makes.

    With this in mind, you are always consuming creatine, and your body is always making creatine. As a result, you ALWAYS have creatine in your body, which would suggest that if you could build up a creatine intolerance, you would have done so years ago.

    Finally, as I have already mentioned, your body makes small amounts of creatine each day to help with creatine storage -- but it is not your primary source of creatine. As such, even if you supplement with creatine, it is not going to impact your natural production, because it is already rather small.

    So in short, no, ‘cycling off’ creatine is not necessary in the slightest.

    Summary

    Creatine is hands down one of the most effective supplements on the planet.

    With a large body of research indicating that it can improve gains in strength and size, while also improving cognitive function, it should be a key component of any lifters supplement regime. And as a bonus, research would suggest that it is something you can take all year round without having any negative side effects.

    So there you have it -- creatine “cycling” is a waste of time, and could impact your long-term progress.

     

    References

    1. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33. Published 2012 Jul 20. doi:10.1186/1550-2783-9-33
    2. Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880. Published 2020 Jun 24. doi:10.3390/nu12061880
    3. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831. doi:10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2
    4. McMorris T, Harris RC, Howard AN, et al. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav. 2007;90(1):21-28. doi:10.1016/j.physbeh.2006.08.024
    5. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011;105(7):1100-1105. doi:10.1017/S0007114510004733
    6. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. Published 2007 Aug 30. doi:10.1186/1550-2783-4-6
    7. Poortmans JR, Francaux M. Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc. 1999;31(8):1108-1110. doi:10.1097/00005768-199908000-00005
  • How to Identify a Top-Quality Supplement Brand

    Over the last couple of years the supplement industry has literally exploded.

    I mean, not only are there now hundreds of different types of supplements on the market, there are also thousands of different supplement brands actively selling those supplements -- all of which promise amazing results.

    Which begs the question -- how do I actually know which ones are any good?

    Well, by following the tips outlined in this article, you should be able to work it out pretty quickly.

    1.   They have good reviews

    This first point sounds like a bit of a no brainer -- that does not make it any less important.

    There are so many different companies out there that sell a variety of different supplements, and all at very low prices. And while these may be pretty appealing, there is no way to tell they actually work, unless:

    1. You try them out for yourself, or
    2. Other people have already tried them out for you

     

    Now, I would argue that trying a company without any customer reviews to support their products is somewhat risky, because they could be absolute trash -- which means that finding a company with good reviews should be your first point of call.

    If they have a large number of good reviews you can feel confident that their products actually work.

    And let's face it, any top-quality supplement brand should have good reviews.

    2.   They use third-party testing

    While it is not as common as it once was, there was a period of time where supplement companies were frequently putting large numbers of “filler” ingredients into their products to save money.

    This would end up causing their products to be underdosed, ineffective, and a complete and utter waste of money.

    With this in mind, any good supplement company should provide test results explaining exactly what ingredients their supplements contain, and in what amounts -- and in an ideal world, these results should come from independent laboratories.

    This can give you confidence that you are buying exactly what you think you are buying, while also ensuring that the product is effective.

    3.   They are no frills

    Any good quality supplement company should let their products do the talking.

    This means they don't spend exuberant amounts of money on marketing, they don't waste time on fancy packaging, and they certainly don't tell you that their supplements are going to completely “change the game”.

    Top quality supplement brands are no frills in their approach. They use simple packaging, minimal marketing, and let the results of their products do the talking.

    It is often these types of supplement companies that also have good customer feedback -- because they are honest, ethical, and do a good job.

    4.   They are evidence based

    A good supplement company provides good evidence to support the use of their products.

    And just to be clear, when we say “evidence-based” I don't mean they say that they work -- I mean that they back up their claims with legitimate scientific evidence.

    While it may be hard to believe, there are actually a large number of supplements available for purchase that have never been researched in any capacity. As a result, we actually don't know if they are effective, or even safe.

    Taking this into consideration, any supplement you buy should have evidence to support their use (preferably in humans, I should add). This is obviously important from a safety perspective, but it also guarantees that you are not wasting your money.

    Top quality supplement brands make an effort to provide scientific references to back up their claims -- providing clear evidence to support their safety and their effectiveness.

    5.   They outline their precise dosages

    Last but not least, a good quality supplement should provide the exact amounts of all their ingredients. While this seems like it should be common practice, it often isn't.

    See, over the last couple of years it has become increasingly common for big name supplement companies to list their ingredients under a “proprietary blend” rather than in their actual dosages.

    A proprietary blend is simply a combination of several different ingredients that sit within a supplement. They are most often advertised as a “secret formula” that will boost the results of your training -- but this is far from the truth.

    These blends are simply a loophole that companies use to avoid listing how much of each ingredient is in their supplement. This makes it easier for them to use smaller doses of effective (and more expensive) ingredients, while bulking it up with more ‘filler’ ingredients.

    As such, top-quality supplement brands simply do not use proprietary blends -- because they provide their ingredients in potent dosages, and want you to know it.

    Summary

    With an influx of supplement brands entering the fitness industry over the last few years, finding a good one has never been harder.

    Which is exactly why we decided to write this article.

    Using the tips outlined here, you can easily find those supplements that are worth the money, and those that aren't worth a cent -- and ultimately take your gains to the next level in the process.

  • The Most Cost-Effective Supplements On The Market

    There are so many different supplements on the market that it can become difficult to establish what you need, and what is nothing more than a luxury. A process that becomes inherently more complex when you start to factor money into the equation.

    Here at Amino Z we appreciate that not everyone has an abundance of spare cash to spend on supplements -- which is why we endeavor to provide top quality options at a very affordable price point.

    But even then, you cannot debate the fact that some supplements are simply more affordable than others.

    While there are a number of reasons as to why this might be the case, the biggest comes down to production costs. In short, some supplements are much more expensive to make than others -- and this cost is then passed onto consumers.

    With all this in mind, we wanted to highlight some of the most effective, and most affordable, supplements on the market. These are supplements that will cost you very little money, but have a huge impact on the results of your training.

    So, without further ado -- the three most cost-effective supplements on the market.

    1.   Creatine

    Creatine is a compound found naturally occurring in your body. Most of the creatine found in your body is stored within your muscle tissue, where it is then used during exercise to produce energy during short, high intensity, efforts.

    The kicker here is that the amount of energy you can produce using creatine is predicated on the amount that is stored within your muscles. Oh, and I should note that this amount is actually quite small -- which is exactly where creatine supplements enter the discussion.

    By increasing your creatine stores, they increase the amount of energy you can produce during exercise. In a gym training environment, this results in a few extra reps per set, or simply more weight on the bar for the same amount of reps [1].

    Now, while I appreciate that being able to lift more weight in a single gym session is pretty cool, it is when we take a look at the long-term picture where creatine supplements really start to shine.

    Research has shown that individuals who supplement with creatine observe much larger increases in strength and muscle size than people not taking creatine -- even when they perform the exact same training program [2, 3].

    With this in mind, creatine is actually one of the most well researched, effective, supplements on the market.

    Now for the really cool part… It is also one of the cheapest.

    A 1kg bag of creatine monohydrate (arguably the most effective type of creatine supplement) will set you back about $25.00. Which, when we consider that a single serve of creatine (you take one serve per day) is 5 grams, works out to about 12 cents per serve.

    If you are after an affordable supplement, then look no further.

    2.   Protein Powder

    Protein powder is arguably the most commonly sold supplement on the market -- and for very good reason too.

    See, every time you train, you place your body under stress. This stress then tells your body that it needs to grow bigger and stronger so that it can better tolerate that stress in the future.

    It is this process that really describes how muscle growth and strength adaptation occur in response to training.

    The caveat here is that if you don't have enough protein readily available in your body, then this adaptation simply cannot occur -- meaning you end up spinning your wheels, doing a heap of training without any gaining.

    Now, there has been quite a bit of research looking at how much protein you need on a daily basis, and it has established that the minimal threshold to maximise muscle growth when lifting weights is 1.6 grams of protein per kilogram of body weight, per day [4].

    Note I said the minimum amount to optimise muscle growth...

    There is some research that suggests going as high as 2.2 grams per kilogram of body weight may have further benefits [5].

    This means that if you weigh 70kgs, you should be eating somewhere between 112 and 154 grams of protein every single day.

    The negative here is that very few people actually consume anywhere near enough protein to support their training goals. Which is really why protein supplements are such a viable and effective option.

    Now, 1kg of protein powder will typically set you back somewhere  between $25.00 and $35.00 (you often get a discount when you buy in bulk). While a kilogram of protein may not sound like a lot, it should last you about a month if you take a single serving per day.

    While this is certainly not as affordable as creatine, it is still a great deal.

    3.   Caffeine

    As most of you would be aware, caffeine is a naturally occurring compound found in plants that also happens to act as a potent stimulant. While caffeine is most commonly consumed in the form of coffee and tea, it can also be taken in the shape of a supplement, most often as a powder or tablet.

    One of the most interesting things about caffeine is how it works in the human body.

    After consumption, caffeine enters the bloodstream and makes its way into the brain, where it starts attaching itself to specific receptors known as “adenosine receptors”.

    Adenosine is a neurotransmitter that acts to relax the brain. Under normal conditions, adenosine levels slowly accumulate in your body, making you feel tired and helping you fall asleep

    But, caffeine blocks these receptors, making you feel more alert and energised.

    Interestingly (and arguably more importantly), caffeine also increases the levels of adrenaline, dopamine, and norepinephrine, in your body. These three compounds stimulate your brain, improving cognitive function and physical capacity.

    As a result, caffeine has been shown to cause vast improvements in mental alertness and function, leading to better attention, reaction time, problem solving capability, short term memory, and judgement [6].

    As I am sure you can imagine, this can have a marked increase in workout quality.

    But even more important is the effect that caffeine has on physical performance. A recent review looked at a number of studies in the scientific literature and established that caffeine supplements can cause significant improvements in strength, endurance, and power [7].

    This makes it one of the most effective pre-workout supplements on the market.

    And the best bit?

    It is super affordable.

    A container of around 100 moderately dosed tablets providing 200 mg of caffeine (a regular cup of coffee contains about 80 mg of caffeine) will set you back between $10.00 and $20.00 -- which works out to be between 10 and 20 cents per workout.

    This is a must have if you are looking for a simple and effective pre-workout supplement that won't break the bank.

    Summary

    Despite what big name supplement brands might have you believe, you really don’t have to spend a lot of money to get some seriously effective supplements.

    In fact, you don't have to spend much at all.

    For as little as 30 dollars per month you can get a high quality protein powder, creatine, and caffeine, all of which will improve performance, recovery, and your training results in a very meaningful -- and affordable -- way.

    Simple and effective.

     

    References

    1. Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880.
    2. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831.
    3. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33.
    4. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.
    5. Stokes, Tanner, et al. "Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training." Nutrients 10.2 (2018): 180.
    6. McLellan, Tom M., John A. Caldwell, and Harris R. Lieberman. "A review of caffeine’s effects on cognitive, physical and occupational performance." Neuroscience & Biobehavioral Reviews 71 (2016): 294-312.
    7. Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British journal of sports medicine 54.11 (2020): 681-688.
  • What are the Best Fat Burning Compounds?

    There are so many different types of supplements out there that sometimes it can be hard to work out what ones work, and well, what ones are a complete and utter waste of money.

    And fat burners can be some of the worst culprits.

    Fat burning supplements (also known as “thermogenics”) are a branch of supplements that are purported to help you lose weight. As their name suggests, they are ultimately designed to burn more fat, making fat loss easier.

    However, when it comes to this branch of compounds, some are much better than others.

    The problem with some fat burners

    While there are certainly some fat burning supplements that work, there are a large number on the market that promise the world, but actually contain very few (and sometimes, zero) ingredients that have scientific evidence to support their use.

    These supplements rely on good marketing to sell their products, rather than results -- and they are completely useless.

    Which is why we wanted to spend today talking about some of those fat burning compounds that actually work.

    The best fat burning compounds

    When it comes to effective fat burning compounds, they generally act on the body in one of two (or sometimes both) very distinct ways:

    1. They increase your fat metabolism, and;
    2. Enhance your daily energy expenditure

    Taking this into consideration, fat metabolism really just describes the process where your body breaks down fat and uses it for energy.

    Fat burning compounds that do a good job of increasing fat metabolism essentially make your fat more available for energy production. They also speed up the rate at which your body breaks down fat for energy -- both of which cause a large increase in fat metabolism.

    Next up we have energy expenditure.

    Compounds that enhance energy expenditure ultimately increase your metabolic rate (AKA the amount of energy your body burns to survive). By increasing your metabolic rate, these compounds essentially increase the amount of energy you burn every single day -- irrespective of how much you exercise.

    Obviously this increase in daily energy expenditure makes creating a sustained energy deficit easier, increasing fat loss.

    OK, so this is all well and good -- but what are those compounds that actually have these effects on the body?

    Well, here are a few of them…

    Gamma-Butyrobetaine (GBB)

    Gamma-Butyrobetaine (or GBB for short) is a naturally occurring compound that your body uses to synthesise L-Carnitine -- which is a unique amino acid that plays a role helping your body break down and use fats for energy.

    To be more specific, L-carnitine is a primary player in a process known as beta oxidation. This distinct process essentially describes the way your body breaks down fat for energy in the presence of oxygen (think at rest, or during moderate intensity aerobic exercise).

    This means that by supplementing with GBB you can increase fat metabolism, making your body burn more fat for energy. There is also some evidence to suggest that taking it before you start exercise can increase the amount of fat you burn during that bout of exercise [1].

    This makes it a great choice to take before doing some low intensity cardio.

    Rauwolscine

    Rauwolscine is a naturally occurring dirritvie of “yohimbe” -- which is a compound that comes from the yohimbe plant (duh).

    Yohimbe has been used for centuries in traditional eastern cultures to increase energy levels and improve feelings of happiness and emotional wellbeing. Moreover, it has also been shown to help increase weight loss by blocking “alpha-2 adrenergic receptors”.

    This is important, because rauwolscine actually blocks “alpha-2 adrenergic receptors” in a much more effective way than Yohimbe, making it a more potent fat loss supplement [2].

    What does this actually mean?

    Well, alpha-2 receptors are found throughout your brain and your body. When they are activated, they calm the body, lowering heart rate, increasing insulin secretion, and promoting energy storage.

    But by blocking these receptors, rauwolscine reduces fat storage and increases fat metabolism. Moreover, it also increases the release of norepinephrine and epinephrine, which elevates heart rate and energy expenditure.

    This makes it a fat burning option that hits both mechanisms mentioned above.

    Theobromine Extract

    Theobromine is a natural compound found in cacao plants and tea leaves, that has been shown to increase blood flow throughout the body, while also promoting the secretion of key hormones epinephrine and norepinephrine.

    These two hormones are known to increase both heart rate and metabolic rate [3].

    As a result, the supplementation of theobromine can lead to a notable increase in daily energy expenditure, making achieving an energy deficit -- and sustaining long term weight loss -- easier.

    Acetyl L-Carnitine

    I have already outlined above (read GBB) that L-Carnitine is an amino acid that plays a role in the process of beta oxidation -- being the process by which your body breaks down fat for energy.

    This means that supplementing with L-Carnitine can contribute to a larger portion of the energy you burn every single day coming from fat [4].

    I also want to note here that your body has the ability to store up GBB and L-Carnitine -- meaning that supplementing them together increases the amount you have available to facilitate fat metabolism.

    L-Tyrosine

    Tyrosine is a unique amino acid found in your body.

    This amino acid is important because it helps your body make dopamine, adrenaline and noradrenaline, and your thyroid hormones -- all of which impact upon your metabolism.

    By increasing dopamine, adrenaline, and norepinephrine secretion, this compound causes a marked increase in energy expenditure.

    But more important is its impact on your thyroid hormones.

    Research has shown that L-Tyrosine can increase “T3” (the most active thyroid hormone) while simultaneously lowering another hormone called “TSH”, which can often be linked to hypothyroidism [4].

    This suggests that L-tyrosine can help regulate your metabolism, which may make it easier to lose fat.

    Synephrine HCL

    Synephrine is a compound found in the peels of citrus plants.

    Synephrine extract appears to impact upon the function of your liver, where it enhances the production and secretion of numerous enzymes that help with energy production.

    Within this, it has also been shown to increase heart rate and energy output.

    Collectively, this has been shown to increase daily energy expenditure while simultaneously boosting your metabolism -- making it one of the most effective fat loss compounds on the planet [5].

    Caffeine Anhydrous

    Lastly we have caffeine -- AKA the big one.

    Caffeine is a naturally occurring stimulant that attaches itself to the “adenosine receptors” within your brain.

    Adenosine is a neurotransmitter that relaxes the brain, making you feel tired. Under normal circumstances, adenosine levels accumulate throughout the day, facilitating your transition into sleep.

    But by blocking these receptors, caffeine increases sensations of alertness, while also boosting the levels of adrenaline, dopamine, and norepinephrine in your brain. This increases your energy output, while also helping mobilise your fat stores for energy.

    Which again speeds up fat loss by making it easier to maintain an energy deficit [6].

    Final Points

    I want to finish this article by outlining that fat burners won't do it all for you. To lose fat you need to exercise hard and eat in an energy deficit over a prolonged period of time -- however, fat loss supplements can make getting into a daily energy deficit easier.

    In this manner, they are a great option to speed up the fat loss process.

    Before supplementing with a fat loss supplement you should always seek advice from a medical professional before commencing supplementation (you know, just to be safe), as many exhibit stimulant-like effects on the body.

     

    References

    1. Prasertsri, Piyapong, et al. "Cashew apple juice supplementation enhanced fat utilization during high-intensity exercise in trained and untrained men." Journal of the International Society of Sports Nutrition 10.1 (2013): 1-6.
    2. Perry, Bruce D., and David C. U'Prichard. "[3H] Rauwolscine (?-yohimbine): a specific antagonist radioligand for brain ?2-adrenergic receptors." European journal of pharmacology 76.4 (1981): 461-464.
    3. Baggott, Matthew J., et al. "Psychopharmacology of theobromine in healthy volunteers." Psychopharmacology 228.1 (2013): 109-118.
    4. Huang, Amy, and Kevin Owen. "Role of supplementary L-carnitine in exercise and exercise recovery." Acute Topics in Sport Nutrition. Vol. 59. Karger Publishers, 2012. 135-142.
    5. Haaz, S., et al. "Citrus aurantium and synephrine alkaloids in the treatment of overweight and obesity: an update." Obesity reviews 7.1 (2006): 79-88.
    6. Ferreira, G. A., et al. "Does caffeine ingestion before a short-term sprint interval training promote body fat loss?." Brazilian Journal of Medical and Biological Research 52.12 (2019).
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