Lose Fat and Build Muscle part 4: Which Supplements to take, if any

In the previous articles of this series we covered nutritional principles and exercise for fat loss and muscle gain. This article will explain which supplements to take and which to avoid.

A quick internet search will show the vast array of nutritional supplements for sale. At Total martial arts we often get asked the question “which supplements should I be taking?” The answer is very few, while we know that certain supplements can be useful, people overestimate their importance and are confused about the subject.

With this article we will make things very simple for you and tell you what supplements we recommend (there’s not many).

One legitimate approach is to simply take nothing.  Keep in mind you don’t need supplements.  Ultimately they’re supposed to supplement other things, like the food you eat and the physical activity you do. Many of our students have got into shape over the years taking nothing at all.  So that’s where we start at TMA. Taking no supplements at all is okay.

There are a few supplements that have a great deal of legitimate research behind them performed by unbiased academics and published in peer reviewed journals. This research is publicly available and anyone with an internet connection can view it. Of course, to read it, one must wade through  scientific jargon, but it can be done. Our instructor staff analyse legitimate research and we turn that into a few, simple recommendations for our students. So, the two strategies that make sense are:

1) to avoid supplements altogether, or

2) to examine legitimate research and use that to decide.

Now, we shall examine the second option.

In all the research we have looked at, there is really just a single supplement we wholeheartedly recommend and 3 others that come with a caveat/are a matter of convenience.

  • Fish Oil: This is the only supplement we wholeheartedly recommend as it is the best source of the Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). There is a great deal of research proving fish oil works for fat loss, increases metabolic rate, decreases inflammation, improves cardiovascular health and is important for nervous system function and brain development. We recommend the liquid rather than the pill form as liquid fish oil tends to be higher purity and it’s easier to take the necessary amount in a liquid form. This is the brand we recommend: Carlson The Very Finest Fish Oil Liquid Omega-3 Lemon, 500ml. Take 1.5-2 teaspoons per day with meals.

 

  • Protein powder: This is not necessary as it’s preferable to get your protein from whole foods like lean meats, fish, eggs and vegetarian sources.  But since some people don’t always have time to make proper food they find themselves eating too little high quality protein. That’s why adding some protein powder can be helpful. This is the brand we recommend: MyProtein Impact Whey Protein unflavoured. Take a maximum of 4 scoops (80g) per day. Some people have trouble digesting milk derived protein powder so can try a plant based alternative instead such as hemp protein.
  • Multivitamins.  Once again this is not necessary for most people but a multivitamin can be used as a temporary solution for those who are not getting adequate vitamins and minerals in the diet. We recommend a multivitamin as a temporary measure for fighters who are cutting weight and for people making the gradual transition from a very unhealthy diet to a healthy diet.
  • Greens supplements. If you get enough vegetables, a greens supplement is unnecessary.  Some people simply don’t eat enough vegetables, and are missing out on the micronutrients they contain — many of which help you lose fat either directly or indirectly. And a greens supplement can help here.

A lot of thought and a lot of research has gone into these recommendations – these supplements are what we use and they’re also what we encourage our students to use. Nothing more.

In the fifth and final part of this series of articles we will cover why most people fail at fat loss, and how not to be one of them.