Fat burning supplements and Muscle growth supplements
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Fat burning supplements and Muscle growth supplements
Fat burning supplements
Fat burning supplements work by any of the following processes: impairing fat absorption, elevating weight loss, enhancing fat oxidation when one is exercising, or leading to a long-term adaption that increases fat metabolism. Every supplement has various ingredients each with a mechanism that works differently (Radimer, Subar, & Thompson, 2000). When all the ingredients are combined they have a cumulative effect that leads to the fat-burning process. Many adverts in the ever-dynamic market carry photographs of individuals before and after they used the supplements. Some of the advertisements are rather too good to be genuine. This review paper aims at examining the evidence for the 19 most popular supplements that scientists believe enhance the burning of fat in some ways.
- Caffeine
What Caffeine does for fat burning
Studies on exercise physiology indicate that caffeine enhances fat oxidation when one is exercising. It elevates fat oxidation rates and performance when it is ingested either in the form of coffee or pure caffeine before the exercise. With elevated performance, an individual can burn more fat per unit time during the exercise without feeling quickly exhausted (Dulloo, 2002).
Other health effects
Caffeine in some instances increases energy expenditure or fat oxidation at rest as well as when one is on low-intensity exercise. It improves one's focus both physically and mentally (Eisenberg, Phillips, & Saper, 2004).
How this supplement works
The time to peak plasma concentration and half-life during caffeine absorption from beverages or foods is 30-90 min and 4-6h respectively. The cytochrome p-450 oxidation system metabolizes caffeine extensively and only about 2% of it is excreted through urine as free caffeine. If an individual consumes caffeine before exercise, the substrate metabolism shifts from carbohydrates to fats. Caffeine mobilizes fats but spares muscle glycogen, which results in performance (Eisenberg, Phillips, & Saper, 2004).
Where this supplement is found
Caffeine is found naturally in various beverages such as tea leaves and coffee beans. Caffeine is also found in chocolate, which is a derivative of cocoa beans. There are also caffeine supplemented foods tablets but these are not directly equitable to one consuming coffee or tea particularly regarding health (Eisenberg, Phillips, & Saper, 2004).
Where Caffeine supplement is found online
Besides natural sources of caffeine in tea and cocoa beans, caffeine supplement is also found online in the form of tablets. Once the client pays, the pills are shipped to the client and that is done internationally. The following is the URL link to find these pills: https://www.amazon.com/Prolab-Caffeine-Tablets-Pack-1/dp/B0011865IQ
- L-carnitine
What L-carnitine does for fat burning
L-carnitine enhances fat metabolism, increase the mass of the muscles while reducing fat mass. That, therefore, makes L-carnitine effective in reducing weight. The supplement also improves "sharpness". In this regard, athletes use it to spare muscle glycogen while increasing the oxidation of fat. L-carnitine plays a role in fat metabolism by transporting long-chain fatty acids through the mitochondrial inner membrane. In the absence of L-carnitine, the membrane is naturally impermeable to long-chain fatty acids as well as fatty acy-CoA esters (12). Once inside the body fatty acids undergo degeneration to acetyl-CoA. The supplement also maintains the mitochondrial acetyl-CoA/CoASH ratio that is responsible for regulating the flux across the PDH (pyruvate dehydrogenase) complex, which leads to the metabolism of carbohydrates (Blanck, Khan, & Serdula, 2001).
How L-carnitine works
The mechanism of how L-carnitine works in weight loss is by assuming that regular intake of the supplement increases the concentration of the muscle carnitine. That leads to a second assumption that an increase in muscle carnitine concentration results to increase in fat oxidation, which causes gradual loss of fats in the body. Research has also indicated that when muscle carnitine concentration increases, muscle glycogen metabolism decreases, and therefore fat metabolism increases (Blanck, Khan, & Serdula, 2001).
The natural source of L-carnitine
L-carnitine is found in Dairy products such as milk, red meat as well as through endogenous production in one’s body. When L-carnitine lacks in the diet, a healthy individual produces its own from methionine and lysine, which helps to maintain functional amounts in the body. For this reason, L-carnitine is more of a vitamin-like substance than a vitamin. Its name is derived from a Latin word caro-carnis, which means muscle or meat (Blanck, Khan, & Serdula, 2001).
The online source of L-carnitine
One can buy L-carnitine tablets online and have them shipped to their desired destinations from credible sources through amazon by following the link below.
https://www.amazon.com/NOW%C2%AE-L-Carnitine-1000-100-Tablets/dp/B0013OSNCE
- Forskolin
What Forskolin does for fat loss
Forskolin increases oxidation of body fats by activating hormone-sensitive lipase and increasing lipolysis. It also stimulates lipolysis in adipose tissue as demonstrated through experimentation using rats. Other health benefits include treating heart diseases, asthma, constipation, and conditions such as bronchitis. It can also widen air passage to the lungs. Researches have also indicated that it increases mineral density in bones and thus lowers the risk of osteoporosis (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
How Forskolin works
This supplement creates enzymes known as lipase and adenylate cyclase that are essential in weight loss. The enzymes help the body cells to get rid of fatty acids. It is easy for a body to burn free fatty acids because in that Free State they are burned as fuels. This results in fat reduction while not affecting the mass in the lean muscles (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
Natural sources of Forskolin
Forskolin is naturally found in the Indian Coleus plant that belongs to the mint family. This plant is traditionally used as a medicine in India (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
The online source of Forskolin supplement
One can buy this supplement through eBay by following the link below
- Fucoxanthin
What Fucoxanthin does for fat burning
Weight loss in human beings comes after long-term supplementation of Fucoxanthin. The supplement reduces white adipose tissue significantly within about 4 weeks. The adipose tissue is found around internal organs. It stimulates a protein called UCP1, which leads to oxidation as well as converting energy into heat. Other health benefits include correcting abnormalities in the metabolism of glucose in muscles, which is essential for diabetics. It also lowers cholesterol levels through unverified mechanisms. It supports the stabilization of blood sugar in the body, enhances metabolism, and naturally burns fat for a healthier lifestyle (Allison, Fontaine, Heshka, Heymsfield, & Mentore, 2001).
How Fucoxanthin works
The supplement works through a mechanism that involves the up-regulation of mitochondrial uncoupling protein 1 that increases the expenditure of resting energy. It also suppresses adipocyte differentiation and accumulation of lipids by inhibiting the activities of glycerol-3-phosphate dehydrogenase. The supplement also down-regulates peroxisome proliferator-activated receptor-y that plays the role of adipogenic gene expression (Allison, Fontaine, Heshka, Heymsfield, & Mentore, 2001).
Natural sources of Fucoxanthin
Fucoxanthin is found in brown seaweeds such as Undaria pinnatifida and hijiki. This plant contains antioxidant pigments (Allison, Fontaine, Heshka, Heymsfield, & Mentore, 2001).
Online sources of Fucoxanthin
Fucoxanthin supplements are available online at Amazon through the following link.
https://www.amazon.com/BRI-Nutrition-Fucoxanthin-Strength-Metabolism/dp/B06ZYSLCJZ
- Kelp
Role of Kelp in burning fat
First, Kelp is a nutrient that is low in fat and calories. Besides, despite there being scanty findings on kelp, it has a great effect on weight loss. It contains a natural fiber known as alginate that blocks fat thus preventing its absorption in the gut. Other health benefits of kelp include its antioxidants such as carotenoids that are essential in fighting free radicals that cause several diseases. Some of the antioxidant minerals found in kelp are important in protecting cardiovascular issues as well as cancer (Kovacs EMR & Mela, 2006).
How kelp works
Sea kelp is the richest in iodine, which is a mineral that is essential in the functioning of the thyroid gland. The thyroid gland helps in metabolism as well as general body development. Through its ability to regulate metabolism by its iodine content, it in turn affects weight loss. Research on how seaweed stops fat absorption indicated that its content known as alginate suppresses the digestion of fat. For instance, a four-fold increase in its use enhances anti-fat absorption by three folds (Kovacs EMR & Mela, 2006).
Natural source of kelp
Kelp is a brown seaweed found in shallow saltwater that has high nutrients. Such places include coastal fronts. It comes in various colors and flavors as well as its nutrient profile (Kovacs EMR & Mela, 2006).
The online source of kelp supplement
One can buy kelp supplement through Amazon by following the following link
https://www.amazon.com/NOW-Supplements-Natural-Iodine-Capsules/dp/B0009A0LDM
- Tea
What tea does for fat burning
In particular, oolong tea enhances weight loss by increasing fat burning and elevating metabolism. One study involved 102 overweight individuals who took oolong tea for six weeks daily. They all reduced their body weight and fat. Other health benefits of tea include its antioxidants that help remove free radicals from the body, its ability to lower the risks of heart attack as well as stroke, and protection of bones. It also has less caffeine compared to coffee (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
How tea works in burning fat
Green tea boosts the effects of hormones that are responsible for burning body fat. Such hormones include norepinephrine. In burning body fat, the fat must first be broken down in fat cells and moved into the bloodstream. This process is hormone controlled and green tea helps in boosting the effects of such hormones (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
Natural source of tea
This evergreen shrub is commonly grown in East Asia. Its aroma makes it a common beverage when mixed with water. It ranks second to water among the most widely consumed drinks globally. Tea comes in varieties such as green tea, Puerh tea, black tea, Oolong tea, white tea, and herbal tea (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
An online source of tea supplements
One can shop for tea supplement from Pinterest through the following link
https://www.pinterest.com/melainekurnik28/green-tea-supplements/
- Chromium
What chromium does for fat burning
Chromium is a fat burner and therefore its supplement finds use in weight-loss and control of blood sugar. It reduces cravings and thus body fat. Chromium improves the sensitivity of insulin and boosts metabolism in lipids, carbohydrates, and protein (Kovacs EMR & Mela, 2006). It is needed in very small amounts.
How chromium works in burning fat
Chromium works through a mechanism that enhances insulin, which is an important hormone in converting food into energy. The human body needs chromium to store fats, proteins, and carbohydrates. Therefore, chromium supplements lower one’s appetite, helps one to burn more calories, cut body fat, and boost the mass of the muscles (Kovacs EMR & Mela, 2006).
Natural sources of chromium
Foods that contain chromium include dairy products such as milk, beef, and poultry, fruits such as grape, apples and bananas, whole grain cereals, and vegetables such as potatoes, green beans, and broccoli (Kovacs EMR & Mela, 2006).
An online source of chromium supplements
Amazon is a website that one can find a variety of chromium supplements by clicking on the following link.
- Conjugated linoleic acid
What Conjugated linoleic acid does for burning fats
Conjugated linoleic acid (CLA) helps in weight loss when taken at 3.2 grams daily. Studies have shown that the supplement can reduce appetite. Other health benefits include enhancing performance in athletics through stimulation of testosterone production in testicular cells. This is believed to translate to increased expenditure in energy. Other benefits include treatment of diabetes, asthma, and allergic rhinitis also known as hay fever (Blanck, Khan, & Serdula, 2001).
How Conjugated linoleic acid works
It can reduce body fat by increasing the level of specific enzymes as well as proteins that are responsible for breaking down fat. It enhances basal metabolic rates thus enhancing the conversion of food into energy. Although it does not reduce overall body weight, it prevents a small fat cell from enlarging, which is believed to alter fat to body ratio in the body (Blanck, Khan, & Serdula, 2001).
Natural sources of Conjugated linoleic acid
Conjugated linoleic acid is naturally found in beef and dairy products especially in animals that feed on grass. That implies milk and meat of ruminant animals such as sheep, cows, and goats are rich in the supplement. However, the amounts of Conjugated linoleic acid vary from animal to animal depending on what the animal was fed on (Blanck, Khan & Serdula, 2001).
An online source of Conjugated linoleic acid
Conjugated linoleic acid supplements tablets are available at Amazon through the following link
https://www.amazon.com/BulkSupplements-Softgels-1000mg-Conjugated-Linoleic/dp/B00HAS5BUY
- Taurine
What Taurine does for burning fats
Taurine enhances performance in sporting activities and therefore boosts weight loss. It does that by increasing the use of fat for fuel in the body. For instance, cyclists who take 1.66 grams of taurine supplement increase their fat burning by about 16 percent. Other health benefits include maintenance of essential hydration and balance of electrolyte in the body cells, the formation of bile salts that are useful in digestion, and regulation of calcium and other important minerals in the body cells. It also supports the functioning of the central nervous system, eyes, and enhances proper regulation of the immune system and the functioning of antioxidants in the body (Kovacs EMR & Mela, 2006).
How Taurine works in burning fats
Its mechanism works by stimulating the burning of fat in the subcutaneous adipose tissue and enhancing the loss of the tissue mass. It can lower damage in muscles during sporting activities, as well as soreness and tiredness. Since it depends on fat as its fuel, it can support weight loss (Kovacs EMR & Mela, 2006).
Natural source of Taurine supplement
Taurine is naturally produced through biosynthesis and can be produced industrially through chemical reactions. The pancreas and adult testicles are the ones responsible for its production in the body. However, its production is too low and does not store in the body. Therefore, an essential amino acid has to be regularly supplemented. Through food, sources of Taurine include seaweed, oysters, shrimps, and meat (Kovacs EMR & Mela, 2006).
An online source of Taurine supplement
Taurine is also found online in the form of supplement tablets. These are found at Foodchem website through the following link
- Ephedra Alkaloids
What Ephedra Alkaloids does for burning fat
Ephedra Alkaloids supplement reduces weight and is among the commonly known nutritional supplement for this purpose. Among its multiple effects in the body include increased metabolic rate and burning of fat. Therefore, it reduces both fats, body weight, and had high popularity in weight loss in the past (Greenway, 2001).
How Ephedra Alkaloids works in burning fat
Intake of Ephedra Alkaloids results in a reduction in appetite and increased metabolism. That alone makes it effective as a supplement in losing weight. Ephedrine is its active component, which enhances the rate of metabolism. With a high metabolism, the body burns fats more effectively (Glennon & Young, 1998).
Natural sources of Ephedra Alkaloids
This supplement is naturally found in ma-huang that is found in China and sold as a supplement in the United States. Plants that contain Natural sources of Ephedra Alkaloids include sea grape, country mallow, joint fir, and yellow horse (Hutchins, 2001).
An online source of Natural sources of Ephedra Alkaloids
The supplement is available online at Racer Ephedra through the following link https://www.racerephedra.com/
However, it has been illegalized in the United States of America because of its potential side effects that outweigh its benefits in burning fat.
- Bitter Orange also is known as Citrus Aurantium
What Bitter Orange does in burning fat
This supplement has a stimulant called synephrine that relates to ephedrine. It works for weight loss by helping one burn more calories, especially when combined with diets such as coffee and exercise. It increases metabolism and energy expenditure in about 10 weeks on average. Other health benefits include management of obesity, enhancing performance in athletics, anxiety before surgery, premenstrual syndrome, diabetes, and indigestion despite there being no good scientific evidence to guarantee its effectiveness (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
How Bitter Orange works
Bitter Orange contains chemicals, which influence the nervous system. Depending on the plant from where it was extracted the concentration, as well as its effects, vary. Its component chemicals squeeze blood vessels, elevate blood pressure, and increase the rate of heartbeat (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
Natural source of Bitter Orange
It grows on a bitter orange tree indigenous in Asia. Its extract comes from its leaves, flowers, fruit juice, and peels, which is then used to make medicine (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
An online source of bitter Orange supplement
The bitter orange supplement is available online in tablet forms at Amazon through the following link.
https://www.amazon.com/Bitter-Orange-Extract-500mg-Capsules/dp/B019BLL4VM
- Pyruvate
What Pyruvate does for burning fat
Pyruvate helps in shedding weight because it enhances performance in athletics, and leads to increased energy. Other health benefits include treatment of cancer, reduction of cholesterol, and how well one ages by treating flaky skins, cataracts, and reducing congestive heart failure (Kovacs EMR & Mela, 2006).
How Pyruvate works
The recommended dosage when Pyruvate is used for weight loss is 5-4 grams daily. When the amount of pyruvate increases in the body, the rate of the Kreb cycle also increases. Krebs cycle refers to a series of chemicals required by human beings in releasing stored energy. The chemicals help in oxidizing acetyl-CoA present in carbohydrates, fats as well as proteins. They are converted into adenosine triphosphate. Once the starches are broken down into energy, the energy stimulates the shedding of excess fat. When taken regularly it boosts metabolism and reduces body fat (Kovacs EMR & Mela, 2006).
Natural source of pyruvate
The body naturally produces pyruvate to help in making and using energy. Since it is effective in fat metabolism, people usually take it as a supplement to shed their weight. It is also found in red wine, apples as well as cheese (Kovacs EMR & Mela, 2006).
An online source of pyruvate supplement
One can source for pyruvate capsules online at Amazon website through the following link
https://www.amazon.com/Best-Naturals-Pyruvate-Fat-Burning-Capsules/dp/B006CRIGV0
- Chitosan
What Chitosan does for burning fat
Its major health benefit is in boosting fat loss. It binds to fat and enhances one to excrete more fat thus reducing the quantity of fat in the body. It, therefore, finds use in the treatment of obesity, lowering of cholesterol in the body, and treatment of Crohn's disease. Doctors also subscribe to Chitosan to patients facing complications of kidney failure such as anemia, weakness, reduced appetite as well as insomnia (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
How Chitosan works in burning fat
Chitosan works by blocking the absorption of fat in the body. It does that by binding with fat so that it does not deposit and accumulate in the body. As a result, one experience less weight gain and becomes slim. The cholesterol and fat are therefore excreted along with stool (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
Natural source of Chitosan supplement
Chitosan is derived from a substance known as chitin; this is a derivative of sugar present in the exoskeleton of some insects, shells of shrimps and lobsters, and crabs. Chitosan is also found in fungi (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
An online source of chitosan supplement
Chitosan capsules are available at Amazon packed in different quantities. You can get them following the link below
https://www.amazon.com/NOW-Chitosan-500-Chromium-Capsules/dp/B0013OSLWG
- Garcinia cambogia
What Garcinia cambogia does for burning fat
Garcinia cambogia helps to reduce fat by suppressing appetite. It also inhibits the release of new fats in the body as well as reducing the level of cholesterol and blood triglycerides in obese people. Other health benefits include anti-diabetes effects by reducing the risk of having type 2 diabetes. Garcinia cambogia increases insulin sensitivity, reduces inflammation, and improves blood sugar balance. Many people who take Garcinia cambogia have also reported increased energy levels and ended up experiencing inclination to regular exercise. This indirectly helps in burning fat (Kovacs EMR & Mela, 2006).
How Garcinia cambogia works in burning fat
Garcinia cambogia contains an active ingredient known as hydroxycitric acid. This component is present in many fruit rinds and is effective in blocking citrate lyase, an enzyme that the body uses in making fat. It also triggers the release of more serotonin, a chemical present in the brain that makes one feel less hungry (Kovacs EMR & Mela, 2006).
Natural sources of Garcinia cambogia
Garcinia cambogia also known as Malabar tamarind is a native fruit tree in India and parts of Southeast Asia. The supplement is located in the fruit’s rind and commonly used in making flavors for fish curries and food preservatives (Kovacs EMR & Mela, 2006).
An online source of Malabar tamarind
Malabar tamarind is available online at Thottam Farm Fresh website by following the following link
https://thottamfarmfresh.com/malabar-tamarind/cambodge
- Calcium
What calcium does for burning fat
In the context of managing weight, calcium decreases body fat by influencing adipocyte lipid kinetics. Other health benefits of calcium include maintaining strong bones and healthier heart, nerves, and muscles. When used along with Vitamin D, it can protect cancer, high blood pressure, and diabetes (Blanck, Khan, & Serdula, 2001).
How calcium works in burning fat
The presence of calcium in the body enhances thermogenesis, which is the optimal body temperature. This increases metabolism thus prompting the body to burn fat. Calcium also regulates the storage and breaking down of fat in the body. It reduces fat absorption and therefore excess fat is excreted along with stool (Blanck, Khan, & Serdula, 2001).
Natural sources of calcium
Good varieties of foodstuffs contain calcium. These include dairy foods such as cheese and milk. Green leafy vegetables such as cabbage, okra, and broccoli also contain calcium. However, spinach does not contain calcium. Other foods rich in calcium are tofu, nuts, soya beans, fortified flour, and fish bones (Blanck, Khan, & Serdula, 2001).
An online source of calcium supplement
Calcium supplements are available online at Amazon website through the following link
- Glucomannan
What Glucommannan does for burning fat
Glucomannan slows the absorption of cholesterol and sugar along the gut, which is effective in controlling sugar levels for diabetic people. The mechanism of its effectiveness in weight loss comes in many ways. First, it is slow in calories, occupies a lot of space in the stomach thus promoting a sense of satiety. This reduces food intake intervals. Other health benefits include remedies for allergies, treating asthma, relieving cough, alleviate skin problems, lowering high blood pressures, and treatment of constipation (Allison, Fontaine, Heshka, Heymsfield & Mentore, 2001).
How Glucommannan works in reducing weight loss
Glucommannan has a unique ability in absorbing water, an effect that mediates its effectiveness in weight loss. Being a soluble fiber slows the absorption of fat. Friendly bacteria in the intestines feed on it and turn into fatty acids such as butyrate. These fatty acids block fat again in the body (Allison, Fontaine, Heshka, Heymsfield & Mentore, 2001).
Natural source of Glucommannan supplement
Glucommannan is a natural dietary fiber derived from elephant yam’s roots that grow in Southeast Asia. It comprises about 40% of the dry yam (Allison, Fontaine, Heshka, Heymsfield & Mentore, 2001).
An online source of Glucommannan supplement
When packed as a supplement, one can mix it with drinks or add to foods such as flour. In shirataki noodles, it is the main ingredient. One can find it online at Amazon website through the following link
https://www.amazon.com/NOW-Glucomannan-Pure-Powder-Ounce/dp/B005F9W9JQ
- Guar Gum
What Guar Gum does for burning fat
Guar Gum is a fiber laxative that treats obesity and works in similar mechanisms as Glucommannan by absorbing water in the gut bringing a feeling of fullness. Other health benefits for these supplements include the treatment of diarrhea, IBS (irritable bowel syndrome, and diabetics by lowering cholesterol levels. It also prevents the hardening of arteries. It finds use in beverages and foods as a thickener, stabilizer, as well as a binding agent (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
How Guar Gum works
Being a dietary fiber it hinders the absorption of fat and glucose into the body and helps one to feel full. It thus helps in controlling intervals between meals as well as the amount of calorie intake for those who would like to lose weight (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
Natural sources of Guar Gum supplement
Guar Gum is a natural fiber found in the guar plant’s seeds (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
An online source of Guar Gum supplements
At Amazon, the supplement is available in form of powder through the following link
https://www.amazon.com/BulkSupplements-Guar-Gum-Powder-Grams/dp/B00HGUH6T0
- Orlistat supplement
What Orlistat does for burning fat
Orlistat aids in weight loss and lessens the possibility of regaining an already lost weight. For its effective results in weight loss, it is recommended to use Orlistat along with low-calorie diet and enhanced physical exercises (Allison, Fontaine, Heshka, Heymsfield & Mentore, 2001).
How Orlistat works
Orlistat, which also comes with a brand name Alli is an over the counter medicine that has met approval by food and drug administration and helps losing weight in adults. It inhibits the absorption of fat into the body after a meal by about 30%. It also inhibits pancreatic lipase that is responsible for breaking down fat in the body. Some vitamins are fat-soluble and therefore Natural source of Orlistat supplement works by reducing their absorption. When administered at 120mg three times daily, it can aid a loss of about 10 pounds within 6 months of regular intake. It works best when used together with regular exercise and a low-calorie diet (Allison, Fontaine, Heshka, Heymsfield & Mentore, 2001).
Source of Orlistat
Orlistat supplement is derived from lipstatin in a saturated form. It is a natural inhibitor of pancreatic lipases, potent in nature, and derived from Streptomyces toxytricini bacterium (Allison, Fontaine, Heshka, Heymsfield & Mentore, 2001).
An online source of Orlistat supplement
Orlistat supplement is available as 120mg capsules at Simple Online Pharmacy. One only needs to complete consultation with the doctor online and receive a prescription appropriate for you. The prescription normally passes through their UK pharmacy team that dispenses and dispatches it to your location. The following is a quick link to their website
https://www.simpleonlinepharmacy.co.uk/online-doctor/weight-loss/orlistat/
- Protein Powder
What Protein Powder does for burning fat
When protein intake is taken in high amounts, it helps burning more calories as it boosts metabolism. Other health benefits of protein powder include the promotion of muscle growth, lowering of blood pressure, treatment of type 2 diabetes, reduction of inflammation, as well as treatment of inflammatory bowel disease (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
How Protein Powder works
When taken in large amounts, it boosts metabolism and lowers one's appetite thus helping in losing body fat while preserving muscles. In detail regarding its mechanism, Protein Powder increases the level of hormones such as GLP-1 and CCK, which are responsible for increasing appetite, and therefore the appetite reduces. It also reduces ghrelin, which is a hunger hormone. Additionally, Protein makes one feel full between meals (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
Natural source of protein powder
Protein powder is a mixed blend of plants to offer the body with essential amino acids. Such natural sources include brown rice, seeds from chia plants, pea, quinoa, seeds from the flax plant, and hemp (Boozer, Chen, Heymsfield, Nasser, Solomon & Wang, 2001).
An online source of protein powder
Protein powders are available at Amazon in different sizes. Here is the link to the online source
https://www.amazon.com/Sports-Nutrition-Protein-Powders/b?ie=UTF8&node=6973706011
Muscle gaining nutritional supplements
Naturally, one can gain muscles by lifting weights and eating healthy food. However, for maximum muscle gain, one requires supplements. The following is a list of 16 supplements that help you to add muscles. The review explains the work of each supplement, health benefits, and where naturally the supplement is found as well as where one can get it online.
- Whey Protein Powder
What Whey Protein Powder does for muscle gain
It boosts protein synthesis as it contains a high content of branched-chain amino acids. It also has peptides, which are proteins that enhance blood flow to body muscles. It is recommended after every training on muscle building. Other health benefits from Whey Protein Powder include treatment of type 2 diabetes and reduction of inflammation. It boosts the growth of lean muscle mass (Erdman, Fung & Reimer, 2006).
How Whey Protein Powder works
It digests fast and is quickly absorbed into body muscles where it starts building them. The small proteins in Whey Protein Powder known as peptides lead to increased blood flow to body muscles. A dosage of 20 grams of Whey Protein Powder is recommended half an hour before exercise and 40 grams one hour after training. After intake, it pushes protein synthesis. The amino acids contained in Whey Protein Powder act as building blocks in the body leading to increased growth of the muscles (Erdman, Fung & Reimer, 2006).
Natural source of Whey Protein Powder
Whey Protein Powder comprises of a variety of proteins derived from Whey. Whey is the liquid component of milk that separates during the manufacture of cheese. It is one of the two types of protein found in milk occupying about 20%, the other being casein which forms 80%. Therefore, whey is the watery component of milk (Erdman, Fung & Reimer, 2006).
An online source of Whey Protein Powder supplement
Whey protein is available at Flipkart where it is packed in powder form. The following is the link to the online source
https://www.flipkart.com/search?q=whey+protein&as-show=on&as=off&affid=thejeetu19
- Casein Protein Powder
What Casein Protein Powder does for muscle gain
It prevents catabolism during sleep time and makes one less full. This is a benefit for someone who is looking forward to packing on muscle mass. It enhances muscle protein synthesis just like whey. Other health benefits include quick recovery after exercise, general improvement of health, and a boost to one’s total protein intake. Therefore, besides boosting muscle growth Casein Protein Powder is effective for people on weight loss programs (Lieberman HR, Mcgraw SM, & Stavinoha, 2010).
How Casein Protein Powder works
This protein can form a gel in one's stomach and consequently digests slowly to gradually release amino acids to help in muscle recovery after exercise. The process takes a relatively long period leading to retention and utility of nitrogen. That way it prevents the breakdown of muscles when one is sleeping (Lieberman HR, Mcgraw SM, & Stavinoha, 2010).
Natural source of Casein Protein
Casein Protein is found in milk where it comprises about 80% of milk protein. The dairy products that are rich in Casein Protein include cheese and yogurt. Casein Protein is also found in food supplements added to nondairy foods (Lieberman HR, Mcgraw SM, & Stavinoha, 2010).
An online source of Casein Protein
Casein Protein can be sourced online at websites such as Medisys kart through the following link
https://www.medisyskart.com/protein-supplements/proteins/casein.html
- Creatine
What Creatine does for muscle gain
Creatine makes users gain weight as much as 10 pounds and strength in a short period. Creatine causes an increase in fast energy in muscles that is essential in reps performance during aerobics. The amount of reps one can do while lifting weights is proportional to the amount of fast energy available. This allows one to experience increased body size and strength with time. Other health benefits of Creatine include support of multiple functions in the muscles, treatment of Parkinson’s disease, fight against neurological diseases as well as lowering blood sugars (Naughton, & Petroczi, 2008).
How Creatine works
This supplement boosts phosphocreatine in the body stores that are essential in the production of Adenosine triphosphate commonly known as ATP molecule. The molecule is a carrier of energy in cells, especially during rigorous exercise. Additionally, ATP is the primary form of energy in the body with a basic role in the functioning of muscles and metabolism. Since the body cannot produce the optimal ATP levels while exercising at the maximal intensity, creatine supplement is essential for the production of ATP when the body's energy to produce its runs out (Naughton, & Petroczi, 2008).
Sources of creatine
The body produces about 2 grams of creatine daily in the kidneys, pancreas as well as liver. Creatine is also available in foods such as fish, and red meat. Its uptake through the body to the cells follows an active process (Naughton, & Petroczi, 2008).
An online source of creatine
If needed as a supplement other than through meat and fish, one can buy online at Amazon through the link below
- Branched-Chain Amino Acids, which also are known as BCAAs
What Branched-Chain Amino Acids does in muscle gain
It stimulates the body to synthesis muscle proteins. Other health benefits include muscle growth, a boost of energy during exercise, and the blunt of cortisol. Cortisol is a hormone essential in inhibiting testosterone and promoting muscle breakdown. It also delays the onset of muscle soreness (Montain, Pasiakos, & Young, 2013).
How Branched-Chain Amino Acids works in promoting muscle growth
BCAAs increases muscle growth. It is essential in activating a pathway through the body thus stimulating protein synthesis in the muscles. This is paramount in the muscle making process. When someone takes BCAAs, the amino acids start repairing and promoting the growth of new muscle fibers. The process signals the body to enter anabolic also known as muscle building state (Montain, Pasiakos, & Young, 2013).
Natural sources of Branched-Chain Amino Acids
Branched-Chain Amino Acids is naturally found in various foods that are rich in protein. These include lentils, legumes, and soy products such as tempeh, seeds, peas, nuts, beans, milk, cheese, meat, eggs, fish, and poultry (Montain, Pasiakos, & Young, 2013).
An online source of Branched-Chain Amino Acids supplements
Branched-Chain Amino Acids are available in powder form and packed in 300grams sachets that sell at around $20. They are available at Holland & Barret website. For quick access, follow the link below
- Beta-Alanine/Carnosine
What Beta-Alanine/Carnosine does for muscle building
Beta-Alanine/Carnosine gives muscles more strength especially when it is available in muscles in high amounts. It makes the muscles lower their acid levels when exercising. The person, therefore, experiences less fatigue. Other health benefits include its antioxidant’s ability to enhance the immune system as well as its anti-aging benefits (Doyle-Baker, Erdman, & Fung, 2007).
How Beta-Alanine/Carnosine works in muscle building
Studies have proved that the presence of Beta-Alanine/Carnosine in the muscles makes them endure more during exercise. Its mechanism works by increasing the ability of muscle fibers to forcefully contract and for a long time with little or no fatigue. For one to maximize the effect of Beta-Alanine/Carnosine it is recommended to take about 2 grams of the supplement immediately before and after exercising. This can be taken in addition to one’s creatine and shakes. However, when not on a workout, one can take 2 grams together with breakfast again with shakes (Doyle-Baker, Erdman, & Fung, 2007).
Sources of Beta-Alanine/Carnosine
Beta-Alanine/Carnosine is naturally found in foods such as fish, meat, and poultry. In poultry, the white meat that forms chicken’s breasts has a high content of Beta-Alanine/Carnosine (Doyle-Baker, Erdman, & Fung, 2007).
An online source of Beta-Alanine/Carnosine supplement
Beta-Alanine/Carnosine supplement is available online at the eBay website. It is packed in different sizes at different prices for more convenience. Follow the following link for more details.
- Nitric Oxide Boosters
What Nitric Oxide Boosters do for muscle building
Nitric Oxide Boosters are essential in dilating blood vessels for bodybuilders thus enhancing more blood flow across the muscles. That way, oxygen, water, anabolic hormones, and essential nutrients are easily delivered to the muscles. All these boost one’s energy during exercise and promote muscle pump as well as quick growth and recovery after rigorous exercises. Other health benefits of Nitric Oxide Boosters include treatment of erectile dysfunction, a decrease of muscle soreness, lowering of blood pressure to optimal levels, and may help in managing type 2 diabetes (Campbell, Kreider & Ziegenfuss, 2007).
How Nitric Oxide Boosters work in building muscles
Nitric Oxide Boosters enhance the transportation of oxygen to body muscles thus potentially improving performance in athletes and reducing soreness after exercise. Once in the body, it becomes a vasodilator in relaxing inner muscles along the blood vessels. This causes the blood vessels to widen thus enhancing the blood flow and lowering the blood pressure (Campbell, Kreider & Ziegenfuss, 2007).
Sources of Nitric Oxide Boosters
Varieties of foods are rich in Nitric Oxide Boosters. These include meat, beets because of their richness in nitrates that are always converted into nitric oxides, citrus fruits, garlic, dark chocolate, pomegranate, leafy greens as well as nuts and seeds (Campbell, Kreider, & Ziegenfuss, 2007).
An online source of Nitric Oxide supplement
L-arginine and L-citrulline are common supplements containing nitric oxide. Manufacturers produce them in the form of pills, cream, or powder. Such online supplements are available at Amazon website by following the link below
https://www.amazon.com/Nitric-oxide-supplements-sex-performance/dp/B01HMYZVVO
- Glutamine
What Glutamine does for muscle building
Glutamine plays a vital role in muscle functioning. Among the benefits directly attached to muscle building include boosting the levels of leucine located in muscle fibers, lowering muscle breakdown, and increasing the immune system. When the immune system is strong, one is unlikely to miss workouts. When taken ahead of workouts it reduces muscle fatigue and enhances growth hormones. Other health benefits include fat loss for people who are on weight loss programs. It does that by increasing the levels of fat one burns at rest as well as during workouts. It also increases cell volumes by holding water. This is essential for cell growth and repair (Rodriguez NR, DiMarco NM, & Langley, 2009).
How Glutamine works for building muscles
Glutamine modulates heat shock proteins for optimal response. This is an important mechanism in maintaining cellular homeostasis and the promotion of cells in resisting injuries as well as death. Glutamine does this through hexosamine biosynthetic pathways, which are responsible for inhibiting the nuclear factor kappa-light-chain enhancer of activated B-cells also known as NF-kB pathways. NF-kB regenerates and recovers myofibers by regulating early inflammatory response when muscles are injured. Thus, Glutamine works by reducing such inflammations after workouts (Rodriguez NR, DiMarco NM, & Langley, 2009).
Natural sources of Glutamine
Natural sources of Glutamine include foods that are rich in protein such as dairy products, beef, fish, eggs, chicken. Varieties of vegetables also contain a high content of Glutamine. These include green leafy vegetables such as spinach, cabbage, beets, carrots, wheat, Brussels, kales, and fermented foods (Rodriguez NR, DiMarco NM, & Langley, 2009).
An online source of glutamine
Glutamine is available online in powdery forms that are packed in different sizes at different costs. One credible source is Walmart through the link below
- ZMA supplement
What ZMA does for muscle building
ZMA is a short form of Zinc, Magnesium aspartate. It maintains balance in hormones and aids one to sleep well. This is paramount for muscle recoveries. Rigorous workouts usually compromise hormonal levels such as testosterone and therefore ZMA is an essential supplement for athletes. Other health benefits of ZMA include increased strength in muscles thus enhancing power, boosts metabolism, the stability of cortisol levels, and boosting immunity (Dreyer, Drummond & Fry, 2009).
How ZMA works in building muscles
ZMA promotes anabolic hormone levels while at the same time reducing cortisol levels. Therefore, while it helps in building muscles, it also prevents wasting of muscles. The overall metabolic processes depend much on ZMA in improving muscle energy support (Dreyer, Drummond & Fry, 2009).
Natural sources of ZMA
Natural sources of ZMA include red meat, chicken, almonds, spinach, oysters, and cashews (Dreyer, Drummond & Fry, 2009).
An online source of ZMA
Besides the natural sources of ZMA mentioned above, one can buy the supplement online from websites such as Amazon. Below is the link for more details
https://www.amazon.com/NUTRITION-Recovery-Endurance-Supplement-Magnesium/dp/B000GIQS02
- Carnitine
What Carnitine does for muscle building
Carnitine enhances muscle growth by increasing the flow of blood to the muscles. It also boosts testosterone levels after workouts. Carnitine can increase T receptors in muscles, which influences testosterone in stimulating muscle growth. After consuming Carnitine supplements, research indicates that levels of insulin-like growth factor 1 (IGF-1) increase (Koopman, 2007).
How Carnitine works for muscle growth
Carnitine’s mechanism lies in its ability to enhance blood flow across muscles. That way even after exercise, one does not suffer from reduced oxidative stress. Cellular signaling also improves with the supplementation of Carnitine, which is essential for muscle recovery (Koopman, 2007).
Natural source of Carnitine
Carnitine is found naturally in foods such as meat, poultry, and dairy products such as milk as well as in fish. Research indicates that the more red meat is the higher its content of Carnitine is. The whey fraction of dairy products contain largely of Carnitine (Koopman, 2007).
Online sources of Carnitine supplement
Carnitine supplement is also available in tablet forms at credible online shops such as Amazon through the following link
https://www.amazon.com/NOW%C2%AE-L-Carnitine-1000-100-Tablets/dp/B0013OSNCE
- Beta-Ecdysterone
What Beta-Ecdysterone does for muscle growth
Beta-Ecdysterone contains anabolic properties. It stimulates protein synthesis and thus enhances muscle growth. It, therefore, increases the size of the muscles and makes them stronger. Other health benefits of Beta-Ecdysterone include delays in exhaustion and feeling of fatigue during workouts, acceleration of recoveries after exercise, protection against overtraining syndrome, and enhancement of quality sleep (Koopman, Saris, & Wagenmakers, 2007).
How Beta-Ecdysterone works in muscle growth
Its mechanism in promoting muscle growth lies in its ability to increase work capacity, reduction in fat mass, and enhancement in lean muscle mass. It also boosts protein synthesis across skeletal muscles through its anabolic nature, which is a pro-muscle building property (Koopman, Saris, & Wagenmakers, 2007).
Natural source of Beta-Ecdysterone
The foods that contain Beta-Ecdysterone with varying proportions include spinach, quinoa, and suma roots. Leuzea is another plant that is rich in Beta-Ecdysterone with its extract containing about 95% Beta-Ecdysterone (Koopman, Saris, & Wagenmakers, 2007).
An online source of Beta-Ecdysterone supplement
Beta-Ecdysterone supplement is packed in various sizes and available at Vemoherb website through the following link
https://vemoherb.com/solid-life/leuzea-carthamoides/ecdysterone-powerful-food-supplement/
- High Molecular-Weight Carbs, which are commonly known as Vitargo
What High Molecular-Weight Carbs does for muscle growth
Molecular weight refers to the mass of a molecule of a substance. That implies High Molecular-Weight Carbs comprises of large and heavy molecules. In the body, they take a very short time in the stomach and find their way into the intestines where they undergo absorption before entering the blood system. When compared to sports drinks concerning their speed at which they pass through the stomach research shows High Molecular-Weight Carbs are 100 % faster. Thus, if one takes High Molecular-Weight Carbs after exercise, they blunt cortisol levels. This prevents muscle breakdown and boosts insulin levels thus promoting muscle growth. They also replenish the level of glycogen in the muscles (Phillips, & Rasmussen, 2003).
How High Molecular-Weight Carbs works in muscle growth
When High Molecular-Weight Carbs are ingested in the muscles, the rate of glycogen re-synthesis goes up. This promotes work output during subsequent workouts. It acts as a fast fuel whether used before, during, or after the workouts (Phillips & Rasmussen, 2003).
Sources of High Molecular-Weight Carbs
High Molecular-Weight Carbs are available in processed foods from plants. These include sweets, candy, honey, breakfast cereals, table sugars, and cookies. They contain high levels of carbohydrates (Phillips & Rasmussen, 2003).
An online source of High Molecular-Weight Carbs supplements
High Molecular-Weight Carbs supplements are available online in the form of Vitrago powder from credible sellers such as Amazon. You can get in touch with them through the following link
https://www.amazon.com/Vitargo-Premier-Carbohydrate-Athletic-Performance/dp/B078NDT83X
- Beta-hydroxy beta-methyl butyrate commonly referred to as HMB
What HMB does in muscle growth
This supplement reduces the breakdown of proteins in the muscles. It, therefore, increases the lean body mass during weight training. Other health benefits include acting as a building block of protein. It is also used to make medicine in the treatment of heart diseases as well as blood vessels because it lowers cholesterol and reduces high blood pressures to optimal levels (Ferrando & Tipton, 2008).
How HMB works for muscle building
It benefits the effects of Leucine and protein in the food. It slows down the breakdown of proteins in the muscles. For muscle builders, it helps protein synthesis always to stay above protein breakdown. It does this by maintaining levels in the body giving the body the required amount of energy during workout and building of muscles (Ferrando & Tipton, 2008).
Sources of HMB
The body naturally produces its own but for muscle builders that are never enough. One can, therefore, boost the HMB supplement in the body by taking food rich in alfalfa, catfish, corn, and grapefruits. However, these foods still contain very low amounts of HMB supplements, and therefore for one to take beneficial amounts, there are reliable online sources (Ferrando & Tipton, 2008).
An online source of HMB
HMB supplements are available on the eBay website. You can follow the following direct link to the source for it
- Citrulline Malate
What Citrulline Malate does for muscle growth
Citrulline Malate increases the aerobic output and lowers soreness days after vigorous exercise. Other health benefits that come along with Citrulline Malate are healthier blood vessels and reduced blood pressure. It is thus recommended to people with heart conditions. It also reduces fatigue during a workout and enhances performance (Koopman, 2007).
How Citrulline Malate works for muscle growth
Citrulline is not an amino acid that may directly build proteins but it increases protein synthesis. It does this by stimulating signal pathways that are essential in muscle building. Citrulline also lowers the uptake of certain amino acids to the liver thus preventing their breakdown (Koopman, 2007).
Sources of Citrulline Malate
Citrulline Malate is naturally available in foods such as watermelon, gourds, pumpkins, bitter melon, and cucumber. Alternatively, the supplement can also be sourced online (Koopman, 2007).
An online source of Citrulline Malate
One can source for Citrulline Malate supplement online at eBay website through the following link
- Caffeine
What Caffeine does for muscle growth
Caffeine is special in muscle building because it enhances performance. It does not add muscle directly to your body but one has to work for it while using Caffeine. Therefore, Caffeine makes your work easier during workouts. Other health benefits from Caffeine include reduction of mouth and throat cancer by more than 50%, lowering the risk of stroke by about 22%, lowering the risks of other types of cancer, and reduction in the risk of type 2 diabetes (Koopman, Saris & Wagenmakers, 2007).
How Caffeine works for muscle building
Caffeine is a stimulant that boosts the heart rate, enhances blood flow, and leads to more oxygen in the body muscles. It makes one endure more during exercises and do workouts at a higher speed. It makes one feel less exhausted and less pain after exercise. It also decreases muscle’s consumption of glycogen, which is the energy the body stores during workouts. That forces one to utilize fat reserves as a source of energy. Consequently, muscle fatigue delays (Koopman, Saris & Wagenmakers, 2007).
Sources of Caffeine
Caffeine is an alkaloid and naturally present in more than 50 plant species. Among the most popular plants with caffeine content include cocoa beans, tea leaves, coffee beans, and kola nuts. Yerba mate, guayusa, and guarana berries are other sources that naturally contain caffeine (Koopman, Saris, & Wagenmakers, 2007).
Online sources of caffeine
Besides the natural sources of caffeine from plants, one can access Caffeine supplements form online shops such as Amazon through the following link
https://www.amazon.com/Prolab-Caffeine-Tablets-Pack-1/dp/B0011865IQ
- Fish Oil
What fish does for muscle growth
Fish oils provide fatty acids that boost metabolism, enhances muscle development, and improves general health on muscles. It also increases body fat percentage. Other health benefits include increased energy levels, enhanced concentration, better nutrient absorption, and increased physical performance (Phillips & Rasmussen, 2003).
How Fish Oil works for muscle growth
Fish oil offers fat that is equally important to muscle building as proteins are. That fatty acids in fish oils include eicosapentaenoic acid and docosahexaenoic acid, both of which provide positive effects on metabolism and muscle developments (Phillips & Rasmussen, 2003).
Source of fish oil
Fish oil is an extract from oily fish tissues. Fish rich with fish oil include mackerel, tuna, and herring. Some fish also have a high content of fish oil in their liver for instance with cod liver oil (Phillips & Rasmussen, 2003).
Online sources of fish oil supplements
Fish oil is also available at online shops such as Amazon with different packages. Here is the link to their shop
- Antioxidants
What Antioxidants do for muscle growth
Antioxidants are a general term that refers to a variety of nutrients, vitamins, and mineral salts. Since workouts, produce oxidants that are toxic to the body must have an efficient antioxidant system to remove them. The work of antioxidants is to remove free radicals. Other benefits of antioxidants include the reduction of the risk of contracting a variety of diseases such as cardiovascular diseases, and cancers (Ferrando & Tipton, 2008).
How Antioxidants work
Antioxidants work against oxidation in the body when engaging high-intensity exercise. During the neutralization of the oxidants, antioxidants are themselves temporarily converted into oxidants. Others work by donating electrons that are essential in converting the former antioxidants back to their original status (Ferrando & Tipton, 2008).
Sources of Antioxidants
The natural sources of antioxidants include food rich in copper such as lean meat, dairy products such as milk, seafood, beta-carotene found in carrots, spinach and pumpkins, as well as onions and garlic (Ferrando & Tipton, 2008).
Online sources
Besides the natural sources of antioxidants in the foods, one can source for Antioxidants online from credible websites such as Amazon through the following link