Fat burners include caffeine, yohimbe, beta alanine, creatine, carnitine, chromium, BCAA (branched chain amino acid) and green tea extract. In addition, natural methods such as adding lemon juice to hot water, healthy diet and sports are also factors that have a positive effect on fat burning.
The effects of fat burners may vary from product to product, for example;
- Speeding up metabolism – helps you burn more calories throughout the day.
- Reducing appetite: It makes you feel fuller and reduces involuntary calorie intake.
- Transport of fatty acids: Enables the use of fatty acids for energy.
What Are Fat Burners, What Do They Do and How Are They Used?
Caffeine
Caffeine helps speed up metabolism. Studies show that losing weight becomes easier in direct proportion to the speed of metabolism. In fact, a study on this subject has shown that caffeine can increase metabolic rate by 3% to 11%.
Studies show that caffeine increases metabolic rate (caffeine has the ability to increase metabolic rate, which is necessary to burn fat in the body and create a calorie deficit. (26)), and therefore shrinks fat cells, provides an increase in energy expenditure and creates this effect by burning more sugar and fat. It is stated that drinking 1.5 cups of filtered coffee without sugar a day can support weight loss diets applied together with physical activity.
It is not surprising that caffeine, which helps the body's energy metabolism to function properly, also plays an active role in fat burning. Caffeine, which we classify as a stimulant, is actually a component that acts as a stimulant not only physically but also at the cellular level. It stimulates the nervous system, which reaches the brain, and allows the fat cells stored in the body to break down and thus be used as a kind of fuel and "burned" by the body.
Caffeine ingestion (3–9 mg/kg body weight) prior to exercise improves performance during 5 min of sustained endurance exercise and during short-term, intense exercise in the laboratory. These results are typically reported in well-trained, elite, or recreational subjects. However, well-controlled field studies are needed to determine the applicability of laboratory results to the athletic world. Caffeine does not appear to enhance performance during incremental exercise tests lasting 8–20 min or during sprints (short distances in which athletes attempt to cover a set distance at maximum effort and as fast as possible speeds) lasting less than 90 seconds, although studies examining sprints are rare. Additionally, the mechanisms responsible for any improvements in endurance and short-term exercise have not been clearly established.
In a study, normal weight and obese individuals were given 100 milligrams (mg) of caffeine every twelve hours, and the results showed that obese individuals burned 79 more calories, while normal weight individuals burned 150 more calories.
In another study, researchers showed that for every mg of caffeine consumed, approximately 0.1 calories are burned over 24 hours. That means 20 more calories can be burned per day by consuming 200 mg of caffeine.
Yohimbe
It is an alkaloid obtained from the bark of the African yohimbe tree. It supports fat burning by increasing the activity of adrenaline, noradrenaline and dopamine hormones. Although there is not enough research about it, there are studies that have yielded good results. It has been seen that better results are obtained when supplemented with sports. It has been found to increase the amount of calories burned during and after aerobic exercise.
Capsaicin
Capsaicin is a molecule found in hot peppers. It is capsaicin that gives pepper its hot properties. Like caffeine, it supports fat burning by increasing the body's internal temperature through adrenaline receptors.
It has been observed that using 6 mg of capsaicin per day can provide significant fat burning around the waist in a period of 3 months.
Since it has been observed that our body can develop tolerance to these effects of capsaicin, it is recommended to use it for certain periods and then stop.
Beta Alanine
It is a non-essential amino acid. Unlike most amino acids, beta-alanine is not used by the body to synthesize proteins. Instead, it produces a molecule called carnosine along with histidine. Once carnosine is produced, it is stored in the skeletal muscles. The body uses beta-alanine to create a compound called “carnosine,” which is primarily stored in the muscles and brain. It does this by combining beta-alanine with L-histidine, an essential amino acid. One of the roles carnosine plays in the muscles is related to regulating acidity levels. When a muscle is contracted repeatedly, it becomes increasingly acidic. This eventually impairs the muscle’s ability to contract. This is one of the ways muscles fatigue. Carnosine reduces muscle acidity, increasing the amount of work the muscles can do before they fatigue, and counteracting this condition.
Muscles are normally high in histidine and low in beta-alanine. This limits carnosine production. Beta-alanine supplementation has been shown to increase carnosine levels in the muscles by 80%.
What is Beta Alanine Used for in Bodybuilding?
Beta-alanine supplements can increase exercise capacity and reduce muscle fatigue. Therefore, bodybuilders can use beta-alanine to improve athletic performance.
Effects of Beta Alanine on General Health:
For decades, the antioxidant, anti-aging, immune system boosting and neurotransmitter properties of carnosine have been known and researched. However, almost all of these studies have been conducted on animals. Carnosine is best known as an anti-glycation agent that prevents the structure of proteins from deteriorating.
Increased glycation end products are associated with the aging process and diabetic complications, but carnosine has been shown to prevent the formation of these end products.
Carnosine is also an antioxidant that has the ability to prevent the increase of oxidized products in lipid contents obtained from biological membranes. In addition, its antioxidant mechanism stands out because it provides chelating of metals or capturing free radicals.
Another recent study found that beta-alanine supplementation, accompanied by aerobic exercise in men and women, increased lipid peroxidation and reduced the rate of free radicals. Future studies should be conducted on the anti-aging effects of beta-alanine. As a result, beta-alanine acts as an antioxidant.
How to Store Beta Alanine Supplements?
It is recommended that you keep the food supplement you purchase away from places exposed to direct sunlight. Food supplements should be stored in a cool and dry place. It is also recommended to consider the storage conditions and expiration dates on the food supplements.
Forms of Beta Alanine Supplements:
Beta-alanine supplements, which have a wide product range, have various forms that offer different usage possibilities. If we consider these forms one by one;
1.Tablet : Beta alanine supplements in tablet form have a solid, hard and smooth surface that is designed to break down in the digestive system. Food supplements in tablet form are used by swallowing with water and offer consumers a practical use.
2. Powder : Amino acid supplements in powder form are consumed by mixing with water. It is also preferred by those who have difficulty using supplements in tablet form.
Things to Consider When Using Beta Alanine Supplements:
When purchasing beta alanine supplements, you can choose platforms and stores that are known to be reliable in the market. It is important to check whether the product to be purchased is original. In addition, whether the manufacturer's barcode numbers for the food supplement are on the packaging is also among the issues to be considered. It is also important that the beta alanine supplement you purchase online reaches you without damaging its packaging.
L-Carnitine
L-Carnitine is an amino acid produced in the liver and kidneys from the amino acids lysine and methionine and stored in the muscles, heart, brain and sperm cells of the body. It is mostly obtained through diet from meat and other animal foods. Some plant sources such as soybeans and avocados are also sources of L-Carnitine.
L-Carnitine prevents fat accumulation during the bulking period and provides muscle formation. During the diet period, it helps to burn fat as energy by transporting it to the cells.
The most interesting result of the studies is the positive effects of L-Carnitine supplements on athletic performance. In a 24-week study conducted at the University of Nottingham Medical School, a group of athletes were given 80 grams of a high glycemic index carbohydrate and 2 grams of L-Carnitine as soon as they woke up in the morning and 4 hours later. The other group of athletes only received carbohydrates. The researchers observed that the group taking L-Carnitine burned 55% less muscle glycogen during low-intensity cycling exercise, but 55% more fat. In high-intensity cycling exercise, the group taking L-Carnitine was seen to have lower lactic acid and higher creatine phosphate (one of the building blocks of ATP energy) levels. When the subjects' capacity to cope with fatigue was measured during exercise tests, it was observed that those taking L-Carnitine continued their exercises 25% longer. This is because athletes taking L-Carnitine burn more fat while preserving muscle glycogen and have lower lactic acid and higher creatine phosphate levels.
The effects of L-Carnitine on performance are only due to its ability to help burn fat and reduce glycogen use. L-Carnitine also increases blood flow to the muscles. Increased blood flow means that more nutrients and hormones reach the muscles during exercise, when they need it most.
Mitochondria are the energy sources of our cells and need fatty acids to provide adequate energy.
In addition, it is recommended to take sufficient amounts of vitamin C for the effective use of Carnitine in metabolic processes.
Some forms of L-Carnitine are beneficial for brain health. For example, “Acetyl-L-Carnitine” has positive effects on learning, cognitive functions and memory.
While 98% of “carnitine” is stored in the muscles, 2% is found in the liver and blood.
In people with carnitine deficiency, fat transport to cells may decrease.
Carnitine deficiency symptoms include:
- Muscle weakness
- Fatigue
- Border
- It also has effects such as a decrease in motor functions.
Carnitine deficiency varies depending on training length, breathing capacity, age and many other factors.
Carnitine supplements are used in the treatment of individuals with carnitine deficiency.
Branched Chain Amino Acids (BCAA)
Amino acids are the basic building blocks of the human body. The body uses amino acids to make proteins, which are the building blocks of every cell, tissue and organ. BCAAs (branched-chain amino acids) are amino acids that our body cannot synthesize and must be taken daily through diet. Branched-chain amino acids are amino acids that must be taken from outside. There are three branched-chain amino acids, these are:
- Leucine
- Isoleucine
- Valine
While these amino acids make up the majority of the body's essential amino acid pool (35-40%), they are also found at high levels in muscle tissue (14-18%).
Branched chain amino acids are found in foods containing animal protein. The foods in which they are found in the highest concentration are: chicken, beef, salmon, eggs and whey protein. Branched chain amino acids can also be taken externally as supplements.
Chemical Structure: As their name suggests, branched-chain amino acids have side chains. This makes it easier for each amino acid to be converted into energy when the body needs it urgently. They make up 35% of all muscle tissue. The more branched-chain amino acids are in muscle tissue, the more they are used for energy. This prevents the breakdown of muscle cells and muscle loss.
The use of BCAA (branched chain amino acids) is becoming increasingly widespread and the curiosity of individuals who will use them is increasing in direct proportion.
Appetite Suppressant Fat Burning Supplements
Appetite is a mechanism affected by psychology and physiology. Constantly feeling hungry may be an indication that you are not getting enough fiber and nutrients. Appetite suppressant fat burners can be useful for weight control at this point. Appetite suppressant fat burners work by balancing ghrelin and leptin levels. Ghrelin and leptin are the two hormones responsible for our feelings of hunger and satiety. The leptin hormone is the hormone that gives the feeling of satiety, while the ghrelin hormone is the hormone that gives the feeling of hunger. With a low-carb diet or low-calorie diet applied for a long time, the leptin hormone may decrease too much, so individuals may tend to break their diet and consume high calories. Appetite suppressants help balance these hormones, thus reducing the feeling of hunger. In this way, it may be easier to comply with the diet. Appetite suppressants can also help burn fat by working as thermogenic fat burners by balancing blood sugar or by increasing the mood by releasing serotonin and endorphins.
Green Tea (Camellia Sinensis)
Green tea is a herbal tea that has the feature of accelerating metabolism. Due to its effect on metabolism, it also accelerates fat burning. A total of 5 cups of green tea provides an average of 70 to 80 calories to be burned.
Green tea extract is very healthy for the body. It has also been shown to be beneficial for losing weight and burning fat because it stimulates metabolism and increases fat oxidation.
There are two components in green tea that help with weight loss: One of them is caffeine and the other is catechin.
Caffeine was mentioned above. Now let's talk about catechin.
Catechin is a flavonoid group with antioxidant properties. It reduces the formation of free radicals through oxidation. Therefore, it is very beneficial for our body.
Catechin works with caffeine to help the body burn calories more effectively. Although it has much less caffeine than coffee, it supports fat burning as a thermogenic fat burner.
Catechin also has an appetite suppressant effect. Since it is found with caffeine, studies have shown that green tea has an appetite suppressant effect, although not as clear as coffee. This appetite suppressant effect is increased especially when consumed with a food containing soluble fiber. For example, if you consume green tea with 1 apple with skin, it will increase the feeling of fullness more with the intake of soluble fiber.
A cup of green tea is only 2 calories, thus reducing calorie intake.
Some studies have shown that green tea stimulates the body by burning belly fat and promotes weight loss. Green tea contains a phytochemical structure that affects metabolism. If you want to get support from green tea in losing body weight, you should drink a few cups a day.
Green tea has other positive properties besides speeding up metabolism and burning fat. Studies have shown that cancer prevalence is lower in countries with high green tea consumption.
In addition:
- It is also used to prevent and treat diabetes.
- It protects heart health.
- It regulates blood pressure.
- It strengthens immunity.
The antioxidants in green tea delay skin aging, relieve scalp dryness and treat dandruff. It also protects the skin from sunburn.
With its antiseptic properties, it can also be used in cases such as burns, cuts and insect bites.
Are Fat Burners Harmful?
Is Caffeine Harmful?
First of all, it is necessary to state the following about the harms of caffeine. Caffeine can cause harm when consumed above a certain dose. Some of these harms are:
It should not be forgotten that excessive caffeine consumption causes insomnia, stomach upset, increased blood pressure and decreased bone density, and the elderly and coronary heart patients should be careful about this issue. Due to the diuretic (water removal) effect of caffeine, individuals in the risk group should consume caffeine by paying attention to water intake in the summer months.
It should not be ignored that tea, coffee, chocolate, cola drinks, as well as green tea and energy drinks contain caffeine, and that the caffeine and sodium found in cola are harmful when taken together and can lead to bone fractures.
There are also studies that specifically emphasize that heart-straining exercises should not be done after consuming energy drinks. For this reason, energy drinks are beverages that should be consumed in a controlled manner.
In addition, it can trigger psychological diseases and cause problems such as irritability, depression and insomnia.
It can increase the amount and frequency of urination. It can cause the body to excrete more minerals and vitamins than necessary.
It can trigger migraines.
For every 300 milligrams of caffeine per day, the body removes an additional 15 milligrams of calcium.
It can cause gastritis by increasing stomach acid secretion.
Is Green Tea Harmful?
Green tea can be stimulating.
If used too long, it can have a very bitter taste due to its tannin content.
Is Beta Alanine Harmful?
The most well-known side effect of beta-alanine is a tingling sensation in the body. This is most often observed in individuals who consume 800 mg or more of the non-slow-release type of beta-alanine.
The second known side effect is that beta alanine has the potential to decrease taurine levels. This is because beta alanine and taurine use the same transporter to get to skeletal muscle. Therefore, beta alanine can block the transport of taurine. In animal studies, beta alanine supplementation reduced taurine levels in the bloodstream by 50%. Interestingly, in one study, 4 weeks of beta alanine supplementation increased plasma taurine concentrations, but there was no decrease in taurine in muscle mass.
To date, no study has concluded that beta-alanine supplementation will reduce taurine levels in humans. Based on the limited information found, it can be said that consuming beta-alanine at recommended doses will not pose a problem for healthy people.
Studies have shown that beta-alanine consumption may deplete taurine in kidney tissue, but more research is needed to understand whether this directly harms the kidneys.
Are BCAAs (branched chain amino acids) harmful?
Branched chain amino acids have not been observed to have any harmful effects on the body. The American Journal of Clinical Nutrition has determined that the safe limit is 35-40 grams. Therefore, it is appropriate for healthy individuals to use it in line with the desired goal without overdosing daily.
Is L-Carnitine Harmful?
High doses of L-Carnitine supplements can cause several negative side effects, including nausea, abdominal cramps, vomiting, and diarrhea.
Rare side effects that occur may include muscle weakness in uremic patients and a risk of seizures in people with seizure disorders.
What are the benefits of fat burners?
Beta Alanine Benefits
Beta Alanine May Improve Athletic Performance:
Beta-alanine has been shown to improve short-duration, high-intensity exercise (especially anaerobic exercise lasting 1 to 4 minutes), although the degree to which it increases exercise capacity varies depending on the athletic status of the subjects and the type of sport or exercise being tested.
Beta Alanine May Delay Fatigue and Reduce Lactic Acid in Muscles:
Beta-alanine helps delay fatigue and burnout. In a study of 360 people, beta-alanine was shown to delay fatigue by reducing acid buildup during exercise and improve intensity exercises lasting more than one minute.
Beta Alanine May Reduce Anxiety:
Experiments on mice so far have shown that beta-alanine supplementation can reduce anxiety. When the effects of beta-alanine supplementation added to the mice's diet were examined on behavior, it was seen that both old and young mice showed a significant decrease in anxiety. Although the results suggest that it may play a role in reducing anxiety, it is only possible to say for sure with experiments on humans.
Beta Alanine May Improve Cognitive Function Under Stress:
A 30-day study with 18 soldiers found that beta-alanine improved cognitive function during combat.
L-Carnitine Benefits
It can help with fat loss: L-Carnitine transfers fatty acids, such as triglycerides, to the mitochondria, where they are oxidized to produce energy. It not only prevents the body from storing fat, but can also help burn more calories by increasing oxygen use in the muscles. An analysis of 9 studies conducted so far has shown that people lose an average of 1.3 grams of weight when taking L-Carnitine.
May Positively Affect Exercise Performance: L-Carnitine use can indirectly improve exercise performance. It can be effective in reducing muscle fatigue by increasing oxygen supply, blood flow and nitric oxide production to the muscles. For the same reasons, it can also help reduce muscle pain after exercise.
May be good for type 2 DM (diabetes): It is thought that L-Carnitine supplementation may improve symptoms of type 2 diabetes and factors associated with the disease. A study in people taking anti-diabetic medications shows that L-Carnitine significantly lowers blood sugar levels.
Benefits of Branched Chain Amino Acids:
During intense training, branched-chain amino acid supplementation supports hormone balance:
Branched-chain amino acids support hormone balance, which plays a role in helping athletes adapt to high levels of training.
For example, one study compared the “BCAA loading” regimen of 6 grams of branched-chain amino acids per day for 3 weeks followed by a week of high-intensity resistance training with a placebo, and found different hormonal markers. Individuals who supplemented with branched-chain amino acids had higher testosterone and lower cortisol levels. In addition to good testosterone/cortisol levels, the group supplemented with branched-chain amino acids had lower markers of inflammation.
Branched-chain amino acid supplements can improve hormone balance, leading to stronger and more durable performance.
BCAA Can Provide Strength Gains With Training:
Individuals who took 4 grams of leucine per day and had not exercised before gained more strength than the placebo group after 12 weeks of training. The leucine group gained 31% more strength across all types of training compared to the placebo group.
A similar study has not been conducted with branched-chain amino acids, but combining protein supplementation with strength training produces better results.
According to a large past study, protein supplementation increased the force exerted during the leg press by an average of 13.5 kg. These studies supplemented with a variety of protein sources, but each contained a high concentration of BCAAs.
The common evidence from the results of these studies is that eating a diet rich in amino acids, such as meat, eggs, protein powders and BCAA supplements, provides increased strength during training.
Increasing protein intake increases strength gains during training because branched-chain amino acids improve neuromuscular adaptation.
BCAA Supplementation Improves Endurance Performance and Reduces Fatigue:
Reducing feelings of fatigue and pain and increasing endurance performance are the most important areas where the effects of BCAA supplementation on performance are examined.
For example, individuals who supplemented with 300 mg of BCAA per day for 3 days and completed a strenuous exercise routine were 17.2% more resistant to fatigue compared to the placebo group.
BCAA supplementation provides your body with more fuel to burn and thus it can be easily determined how far your endurance performance can go.
Leucine-Enriched BCAAs Equalize Muscle Growth in Young and Older Individuals:
For older individuals, consuming leucine together with other BCAAs is of great importance. As we age, it becomes important for the body to develop muscle mass, but it is very difficult to do so. The activation of protein synthesis decreases after the age of 35. With increasing age, there is also a decrease in dietary protein intake. Since there may be a tendency for a decrease in dietary protein intake with increasing age, muscle loss and sarcopenia may begin to occur.
Leucine-rich BCAA mixtures (containing 40% Leucine) are the solution for such situations. Because after resistance training, depending on the dose, they can extend the time for protein synthesis to occur even in elderly individuals.
BCAA Supplementation Reduces Muscle Soreness and Post-Workout Soreness Even with More Frequent Training:
BCAA supplementation is effective for reducing (not preventing) pain that occurs days after resistance and endurance exercises in individuals who do and do not train regularly.
For example; daily 100 mg/kg BCAA supplementation in women who do not exercise regularly reduced muscle soreness seen 48 hours after exercise and provided faster recovery of strength. The effects of BCAA supplementation are more valuable in individuals who do not exercise regularly because post-workout muscle soreness is more common in individuals who do not exercise regularly.
In another study conducted with male participants who exercised regularly, BCAA supplementation before and after 100 muscle-damaging “drop jumps” repetitions significantly reduced muscle soreness. Maximum strength decreased by 33% less compared to the placebo group. The dosage protocol applied for this study was as follows; BCAA supplementation for 7 days before starting training and for 2 days after finishing training, and 20 grams before and after training during training days, totaling 280 grams. The researchers explained that the fact that essential amino acids reach the blood so easily is due to the high effectiveness of BCAAs.
Branched-chain amino acids are considered a valuable type of supplement because they protect the integrity of muscle fibers, reduce post-workout pain, and enable higher-intensity workouts to be performed more frequently.
BCAA supplementation reduces pain, speeds up recovery, and thus allows for more frequent training and the display of true strength and potential.
Branched-Chain Amino Acid Supplementation Improves Insulin Profile and May Reduce Diabetes Risk.
While isoleucine alone improves glucose tolerance, all branched-chain amino acids can support insulin sensitivity and increase metabolic rate, leading to better body composition. In a study examining weight loss, individuals who lost the most weight had greater insulin sensitivity and higher BCAA levels.
One point that should not be overlooked is that individuals with diabetes may have problems with their branched-chain amino acid metabolism. BCAA intake can increase insulin levels, so this supplement should be considered as a treatment method for diabetes. Individuals with diabetes should treat this disease with a regular life, diet and exercise, along with support from their doctors and dietitians.
Non-diabetic individuals can improve their insulin profile and reduce their risk of diabetes by focusing on their dietary intake of branched-chain amino acids, while athletes can increase their intake of branched-chain amino acids through supplements.
When Are Fat Burners Helpful?
Caffeine When is it useful?
When caffeine enters the body, it sends signals to the brain to break down fat cells and convert them into energy, accelerating metabolism. This creates an effect that both increases muscle strength and delays exercise fatigue. Coffee, which can accelerate metabolism in the range of 3-11%, increases overall sports performance and fat burning rate when consumed at the right time.
In order to benefit from this process in the best way possible, it is necessary to take caffeine into the body at the right time. When you drink coffee, it takes an average of 30-40 minutes for caffeine to enter the bloodstream and take effect. This may mean that the last sip of coffee should be taken at least 30 minutes before starting the sport.
The ideal amount of caffeine to be consumed is 200-400 mg per day, which is an average of 2-4 cups of coffee. Coffee, which is a source of caffeine, is also a good source of antioxidants, strengthens the body's immunity and helps create an effective sports routine by keeping the body fit.
Green tea When is it useful?
In order for green tea to provide maximum benefits, it is generally recommended to consume it a few hours after meals and between meals. It would be better not to consume green tea immediately after meals, especially when consuming foods containing iron minerals, so that iron absorption is not blocked.
There are also opinions that argue that it should not be consumed just before going to bed because it contains some caffeine.
L-Carnitine When is it useful ?
There is no specific time period for its use. However, it is mostly recommended to use it before training or at any time of the day. This may vary depending on the active ingredients in the supplements. For example, if the preferred L-Carnitine contains caffeine, it would be more beneficial to take it before training to increase exercise efficiency.
How Long Does the Effect of L-Carnitine Last?
Carnitine mixes into the blood within 15-20 minutes after being taken. Since it is a free form amino acid, it does not require much digestive enzymes and mixes into the blood quickly.
Which Fat Burner Does What?
Caffeine What is the use of it?
For a more effective sport, the amount of oxygen going to the muscles needs to increase. Caffeine helps at this point.
Studies have shown that drinking a cup of coffee 30 minutes before exercise increases blood circulation for 75-90 minutes.
It has also been determined that caffeine protects muscle tissue. This statement means that caffeine is also preventive against muscle injuries.
The active ingredients found in caffeine increase metabolic rate. They also help burn more calories and fat.
Caffeine increases the level of adrenaline hormone in the blood. The adrenaline hormone is then transported from the blood to the fat cells and sends signals for the fat cells to burn.
Caffeine use allows free fatty acids to be used for energy during sports. Caffeine use increases aerobic and anaerobic performance, especially in sports that require endurance. For example; sprint performance can increase, and it delays exhaustion in cycling races or long-distance running.
Branched Chain Amino Acids What is the use of it ?
Individuals who consume adequate amounts of essential amino acids, including branched-chain amino acids, at each meal are known to have less visceral waist fat and more muscle mass.
Branched-chain amino acid consumption increases glucose uptake and insulin sensitivity in healthy individuals. In diabetic individuals, BCAA consumption may improve metabolic markers by supporting other treatment methods.
Branched-chain amino acids initiate protein synthesis and prevent the destruction of muscle cells.
It has been found that they can reduce muscle soreness during intense workouts that can damage muscle mass.
They increase motivation for training, especially during times when the feeling of fatigue is intense.
Another benefit of BCAAs is that when a break is required during exercise due to injury, lack of time, or similar reasons, muscle loss can be reduced to minimum levels by increasing BCAA supplementation. Since BCAAs stimulate protein synthesis even when not exercising, they help preserve lean muscle mass. The preserved lean muscle mass also helps maintain a fast metabolism, thus preventing possible increases in fat mass.
For example, BCAA supplementation helped to maintain protein synthesis in mice whose hind legs were paralyzed for 6 days. In this study, BCAA supplementation did not completely stop muscle atrophy in the mice's hind legs, but it did preserve muscle mass much better compared to the placebo group. In addition, the mice that received BCAA supplementation had lower fat mass at the end of this period of immobilization compared to the placebo group.
Who Can Use Fat Burners?
Caffeine Who Can Use It?
Some parents do not let their children drink coffee because they are concerned that caffeine's stimulating effects will trigger hyperactivity in their children. Studies have shown that moderate amounts of caffeine have no significant effect on children's activity level and speed.
Safe caffeine intake doses by age:
The safe limit for ages 12-18 is 100 milligrams per day.
In general, Care should be taken not to exceed 3 milligrams per kilogram .
Green tea Who Can Use It ?
People who have heart health, vascular health, stomach and digestive problems can easily consume green tea. Since it also has an effect on weight loss, it helps solve obesity and obesity-related problems.
People who should not use green tea are;
Green tea is not recommended for pregnant women, children and breastfeeding mothers. In addition, people using birth control pills, people using antibiotics, patients receiving chemotherapy, people using high blood pressure or heart medications and people using heart rhythm regulating medications should not consume green tea.
Other than this, there is no harm in consuming green tea.
Beta Alanine Supplement Who Can Use
Beta-alanine supplementation can increase exercise capacity and reduce muscle fatigue. Therefore, bodybuilders can use beta-alanine to improve sports performance.
L-Carnitine Supplement Who Can Use
In particular, individuals may prefer to use L-Carnitine if they need strength or speed in their sports lives. In addition, this amino acid offers a feature that maintains its place among the reasons for use for weight loss and other health factors.
It is preferred by athletes because of its fat burning feature. Although this amino acid is naturally produced in the body, it is not enough for effective fat burning. For this reason, it can be preferred by these people.
Which is the Best Fat Burner?
Caffeine We can say that the most widely used and most efficient thermogenic fat burner is caffeine. Caffeine increases the basal metabolic rate. Therefore, it allows more calories and more fat to be burned.
Studies have shown that when used with regular exercise and a weight-loss diet, caffeine helps you lose weight, burn fat, and maintain weight.
Caffeine increases the level of the hormone epinephrine (adrenaline) in the blood. Adrenaline is carried from the blood to the fat cells and sends a signal for the fat cells to be destroyed. In this way, caffeine supports fat burning.
At the same time, caffeine consumption has the ability to suppress appetite and increase the feeling of satiety. In this way, it can increase the applicability of the diet and provide easier and faster weight loss and fat burning.
How Many Times a Day Should Fat Burners Be Used?
Beta Alanine How Many Times a Day to Use?
Beta alanine supplements are generally known to be used half an hour before or immediately after training. You can also see information about when to use beta alanine supplements in the description section by examining the product. Beta alanine supplementation is sufficient for 3 grams per day. This amount can be consumed before training or 1.5 grams before training, 1.5 grams after training.
L-Carnitine How Many Times a Day to Use?
People who are deficient in carnitine can take carnitine supplements 2 or 3 times a day. Taking carnitine twice a day increases a person's endurance and strength. In this way, a person can reach the strength they need to exercise.
Consuming carnitine approximately 40 minutes before exercise will have significant effects on improving performance. If the goal is to lose weight, carnitine can be preferred with a meal. It can also be consumed twice a day with carbohydrates. These methods help increase the level of carnitine in the muscles and support the body's fat burning process.
Branched Chain Amino Acids How Many Times a Day to Use ?
Branched chain amino acids, when used before, during and after training, increase physical performance and prevent protein loss in the muscles during training. Consuming them with a meal after training reduces muscle damage and pain, delays fatigue, gives the athlete vitality and accelerates the recovery period.
How to Use Fat Burners?
How to Use Beta Alanine:
Clinical studies have determined that the amount of beta-alanine needed to achieve maximum benefits should be between 2 and 4.8 grams. Increases in muscle carnosine concentrations of 40-60% are usually seen after 4 weeks of supplementation. Additionally, consuming beta-alanine with food may further increase carnosine levels.
It can be used by adding 1.5-3 grams of beta alanine in powder form to any drink before and after training.
How to Use L-Carnitine?
Generally, taking 2 to 4 grams of L-Carnitine supplements is enough to achieve general health and fitness goals. L-Carnitine can be found in capsule, tablet or liquid form. In addition, foods such as red meats and dairy products, nuts, oilseeds, artichokes, asparagus, broccoli, bee pollen, brewer's yeast, rice bran are also sources of carnitine.
It is recommended to take L-Carnitine with carbohydrates. When insulin is at its peak, muscles can use enough L-Carnitine and L-Carnitine can reach muscle cells. L-Carnitine increases insulin activity at the cellular level and allows more glucose to be transported to muscle cells.
The use of 2-3 grams of L-Carnitine along with 30-40 grams of carbohydrates and 20-40 grams of protein gives the best results.
BCAA (branched chain amino acid):
If optimum results are to be achieved, branched-chain amino acids in supplement form should be used independently of other amino groups. In this way, there will be no problem with the order of entry into the bloodstream. Branched-chain amino acids have a dominant structure in terms of entry into the bloodstream. When you consume a meal, 90% of the amino acids that enter the bloodstream in the first 3 hours are branched-chain amino acids.
Taking branched-chain amino acids during times when insulin levels are high is the most ideal approach. Therefore, branched-chain amino acid supplements can be consumed with meals, as well as before and after training. In short, in order to help the muscles regenerate themselves and create the best anabolic conditions, branched-chain amino acid supplements should be provided within 30-60 minutes before and after an intense workout.
Do Fat Burners Make You Gain or Lose Weight?
Caffeine: Caffeine helps you lose weight by speeding up your metabolism. Some studies have shown that regular caffeine use is effective in maintaining body weight and losing weight.
Studies conducted on people who have successfully lost weight have revealed that those who consume coffee and caffeine are successful in maintaining the weight they have lost over time.
Caffeine also reduces appetite by reducing levels of the hunger hormone ghrelin.
Branched Chain Amino Acids:
According to the results of the studies, individuals who take more BCAA have lower fat, higher muscle mass and better body composition. According to a study conducted with 4429 participants, individuals with higher branched-chain amino acid intake were observed to be leaner and less likely to be overweight compared to individuals with lower intake.
Branched-chain amino acids increase fat burning and glucose tolerance to facilitate a fitter body. It may be beneficial to choose foods high in BCAA content for fat burning.
Do Fat Burners Build Muscle?
Beta-alanine: A 3-week study in 46 men who did high-intensity interval training showed that beta-alanine increased oxygen uptake and respiratory threshold (the point at which oxygen usage exceeds oxygen intake during exercise), endurance, and lean muscle mass.
BCAA (branched chain amino acids):
Branched-chain amino acids (BCAAs) stimulate protein synthesis for greater muscle growth and preservation of lean muscle mass during non-exercise periods.
Do Fat Burners Cause Hair Loss?
Hair strands are made up of proteins called keratin. Before hair starts to grow, hair keratin, which consists of 16 amino acids, is formed in the scalp. Hair needs keratin, or amino acids, to start growing. Increasing the consumption of amino acids can help hair grow faster. Some amino acids consumed in high doses can help improve hair health.
Beta alanine, l-carnitine or BCAA (branched chain amino acids) do not cause hair loss. These amino acids do not cause hair loss and also help hair to be healthier.
Should You Use Fat Burners?
Beta-alanine supplements can increase exercise capacity and reduce muscle fatigue. Therefore, bodybuilders can use beta-alanine to improve sports performance.
BCAA (branched chain amino acid): According to the results of many studies, branched-chain amino acids increase protein synthesis after resistance training and even without exercise. However, there is no definitive study that provides information on whether branched-chain amino acid use results in more muscle mass in the long term.
A daily protein intake of 1.5g/kg, which is considered slightly above an individual's protein threshold, is considered the most important approach to providing muscle gain in resistance exercises. Nutrients such as whey protein, which is rich in branched-chain amino acids, provide more muscle mass during periods of resistance exercise.
Based on existing data, it can be said that a diet with a protein content high in branched-chain amino acids increases muscle mass when supported by training. The best part about branched-chain amino acids is that they can be easily used during exercise, reduce muscle pain, accelerate muscle recovery, and support the use of fats for energy.
