#4. HMB (β-Hydroxy β-methylbutyric Acid)
HMB is an active anabolic metabolite of leucine which is naturally found in skeletal muscle, meaning that once in the body, a portion of leucine gets metabolized into HMB. In its supplemental form, HMB is commonly used by bodybuilders who are looking to increase the benefits of strength training.
Multiple studies have shown that the combination of heavy weightlifting and HMB supplementation leads to superior results in terms of increased lean body mass, decreased body fat and strength gains, compared to weightlifting without adequate HMB supplementation.
Although the exact mechanisms by which HMB affects muscle function remain unknown, the latest reports show that HMB may inhibit protein degradation during periods of resistance lifting, which could be the reason why this supplement is so effective at preventing muscle catabolism.
WHEN TO TAKE
- Training Days – 2 times daily, for best results take your first serving 40 minutes before your workout(or immediately before/after your workout) and a second serving at night.
- Rest Days – 2 times daily, first serving in the morning and a second serving at night.
#5. LCLT (L-Carnitine-L-Tartrate)
LCLT is a blend of L-carnitine, a compound synthesized by the liver from the amino acids methionine and lysine, and L-tartrate, a salt of tartaric acid which is a powerful antioxidant. L-carnitine functions as a carrier molecule that transports activated long-chain fatty acids from the cytosol to mitochondria where ATP is produced by metabolizing fatty acids.
The blend of L-carnitine and L-tartrate creates a highly bioavailable form of carnitine which works as an anabolic catalyst – it boosts anabolism in skeletal muscle and supports recovery – and it’s widely regarded as superior to its predecessor L-carnitine.
In one randomized, placebo-controlled study, 21 days of LCLT supplementation were found to boost the number of testosterone receptors in skeletal muscle and promote luteinizing hormone secretion in male lifters.
Another relevant study found that LCTL supplementation reduced catabolism after squatting and enhanced fat loss by increasing the number of fat cells metabolized into energy in the form of ATP. All in all, supplementing with LCLT can greatly improve your recovery from high-intensity exercise, enhance your metabolic response to exercise and help you reduce your body fat percentage at the same time.
WHEN TO TAKE
- Training Days – once daily, with pre-workout meal.
- Rest Days – once daily, ideally with carbohydrates to improve uptake