This is one of the most studied bodybuilding supplements for the last 20 years or so. It’s a supplement that works without a doubt. It gives you more strength and energy during intense exercise and increases muscle mass. You consume creatine when you eat red meat, but that’s in very low doses – around 3-5 grams per 2 lbs of red meat. There are a few types of creatine on the market, but nothing beats the good old creatine monohydrate. When taking creatine you would want to start with 5-10 grams a day (depending on your weight), divided into two doses.
L-carnitine is an amino acid and its job is to transfer long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized and used for energy production, meaning that glycogen is spared during exercise. In other words – you burn fat while your energy and strength levels stay increased. A good start is to take 2 grams of L-carnitine a day divided into two 1-gram doses, one of which, will be taken before an intense workout.
This spice has the ability to control blood sugar levels, by eliminating or moderating blood sugar and insulin spikes. Keeping the blood sugar levels low is the main element of fat loss. For a start you can sprinkle cinnamon on your oatmeal, on fruit, on your dessert or in your shakes. Start with 1-2 grams of cinnamon a day.
8. Magnesium and Zinc
Magnesium has many roles in the body, and is required for many enzymatic reactions, including those involved in the synthesis of fat and protein, neurological activity, muscular contraction, cardiac activity and bone metabolism.
Zinc is also important for many processes in the body like protein synthesis, immune system functioning, blood sugar control, growth etc.
When combined, these two minerals increase the production of testosterone – one of the most anabolic hormones in the body. There is also a product called ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) that improves testosterone levels and sleep.