A: If you held a gun to my head and made me choose the best fat burning supplement on the market I would do it.
I often hesitate when people ask about supplements for fat loss because it seems as if they want to throw supplements at a broken situation. Supplements should be just that, things to supplement your day, your life, your nutrition. They shouldn’t be the cornerstones.
A sub-par training plan coupled with a less than ideal nutrition strategy isn’t going to deliver the results that you are searching for no matter what supplement you add to the mix.
That being said, there is one supplement that is backed by solid research showing increased energy expenditure during, and after exercise. It also shows that this increased energy expenditure after exercise is due to an increase in fat oxidation!
This supplement has been shown to improve satiety, aid in increasing lean muscle mass, prevent muscle loss, and combat obesity and type 2 diabetes.
What is this magic supplement, you ask?
Yep, that is right, whey protein. Not some new pill with a fancy name that you need to take 3-4 times a day. Not the “newest” thing being promoted by well-known television talk show hosts, but the very thing that you may be walking past when you head to the local supplement store.
So, how do you go about making sure that you are using this fat burner to your greatest advantage?
First, and foremost, you will want to include it in your pre-workout nutrition. Consuming at least 20 grams of high quality whey protein before your FIRE and ICE sessions will not only keep you from feeling hungry during your training, but will also ensure that you burn more calories during and after your session!
Better still, consuming whey protein before exercise boosts the amount of calories your body burns for up to 24-48 hours after you complete your training session.
Capping your training session off with another dose of high quality whey protein will ensure that you are well on your way to recovering your body and mind from the stress it encountered in your session.
Additionally, including high quality whey protein in your day as part of a liquid meal is an ideal way to ensure that you don’t skip meals, and that you provide your body with consistent protein intake throughout the day.
Research has shown that consuming 25-30 grams of protein, enough to provide roughly 2-3 grams of the important amino acid Leucine, every few hours is what triggers muscle protein synthesis.
Together with resistance training, muscle protein synthesis is one of the key factors in building lean muscle mass. Lean muscle mass, as you know, is a crucial component of our metabolism.
We also know that skipping meals, or going too long without eating triggers cravings for high-fat, high-sugar foods; definitely NOT things that aid in our fat loss efforts.
While the optimal plan of fat loss is one that couples resistance and aerobic training with a metabolically precise nutrition plan the best fat burner to add to this may be the one that is not marketed as such.
Whey protein wins when it comes to fat burning.
Hackney K. Bruenger A. Lemmer J. Timing protein intake increases energy expenditure 24 h after resistance training. Med Sci Sports Exerc. 2010 May;42(5):998-1003.
Areta J. Burke L. Ross M. Camera D. West D. et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591, 2319-2331.
Whey protein boosts metabolism after training
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