A little jolt has been linked to a whole slew of health benefits, from improving alertness to lowering risk for cancer, but it’s also one of the best, if not the best, researched ergogenic aids available today. Several studies have shown caffeine helps promote fat oxidation, or your body’s ability to break down large fat molecules to use as energy, as well as both weight and fat loss in active people.
Whereas most of the health benefits come from its antioxidants, caffeine helps you lose fat by stimulating your central nervous system. This encourages the release of several molecules and nutrients in your body, including stored fat to be burned for energy and calcium to help muscle contraction, plus it can help you work out harder. Some who ingested caffeine before a workout burned more calories during, ate less calories after, and actually enjoyed their gym time more than when they hit the weights without the kick. But cap your daily intake at 400 mg, too much of a jolt can increase anxiety, your risk of cardiovascular disease, and insulin sensitivity which can actually cause you to gain weight.
It’s no secret that protein is a gym junkie’s best friend, but it actually does more than just carve cut muscles, people lost roughly 10 pounds after incorporating whey protein into their diet. And the milk derivative actually outperforms other protein sources. Overweight individuals who drank one whey protein shake a day lost more weight than those who drank a soy protein shake.
Whey suppresses your appetite, therefore helping you eat less, but it’s also one of the best aids in building muscle. Muscle has a higher metabolic rate than fat, so every pound of fat you replace with muscle in turn increases your metabolism and fat-burning abilities a bit more. Because it contains the same molecules as carbs and fats, plus nitrogen, protein requires more energy to digest, so you’ll burn more calories as your body processes the nutrient.
This trace mineral is essential for our body to be able to metabolize macronutrients properly. Chromium helps insulin metabolize fat, turn protein into muscle, and convert sugar into energy, plus it plays a key role in regulating appetite, reducing sugar cravings, and increasing lean body mass. Not only is the element necessary for weight control, but you lose most of your stores during vigorous exercise, so it’s extra important for active guys to replenish.
Olive Leaf Extract!
Just like antioxidant superstar olive oil, extract from the plants leaves is chock full of polyphenols and flavonoids that help lower inflammation and stabilize blood sugar. Besides protecting the body from harmful free radicals, studies have shown that olive leaf extract supports fat loss by improving how efficiently insulin works in your body. Supplements helped rats lose weight and extract can help normalize glucose levels, causing less cravings and better blood sugar balance.