Fat burning supplements: do they REALLY work?

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Fat burners are the supplement industry’s fave buzz word, but do they work and are they safe?

Supplements in the stimulants category may enhance fat oxidisation depending on the goals of the exerciser (and who you’re talking to).

According to personal trainer David Bayens (primalpt.com.au), “The benefits of caffeine are well known for fat oxidation and training drive. Green tea extract is also excellent as well as anything that supports the thyroid such as iodine.”

Consider your overall health

If you do choose to use supplements, consider what they’re doing for your overall health, not merely your fat-burning capacity.

According to Mark Ottobre, owner and director of Melbourne’s Enterprise Fitness, supplements should be viewed within the context of optimising body systems that domino into fat burning.

“You improve someone’s health; you improve their ability to burn fat. You’re balancing a deficiency in something that is required for so many functions in the body. Why would the body worry about burning fat if you’re not healthy?” Bayens says carnitine can help to ferry fatty acids into muscle tissue to be used as energy during training.

Be wary of excess calories & sugar

Maston, on the other hand, does not recommend supplements. “…The increase of fat oxidation is minimal and negated by the fact it makes people hungrier and anxious,” she says.

Supplements nested in shakes and gels can also counteract a fat loss goal.

“Some of the supplements have calories in them adding to the total intake for the day. Supplements like this also often consist of sugar or artificially sweetened ingredients that also contribute to fat mass,” Maston warns.

Pre- and post-workout protein shakes

According to nutritionist Rosie Mansfield, fat burning can be manipulated with a strategically chosen pre- and post-workout protein shake.

The optimal shake to prime the body to burn maximum fat is “a low-protein blend of soy isolate and whey protein”.

Dietitian Duncan Hunter says intake timing also affects how much fat gets burned.

“The best time to have a protein drink is within 30 minutes of finishing exercise (for example, a full body workout or weights). If it is an easy walk, it is best just to go for a whole food snack or just eat your next scheduled meal if it is within the next hour or so.”

To ensure you’re not cancelling out your workout with calories, 
keep each shake to 
around 480kJ.

Continued:

Fat burning supplements: do they REALLY work?

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Paige Hathaway

Paige Hathaway

2 days 26 minutes ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

3 days 1 hour ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage

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