1 – Fat burner supplements.
Allow me to let you in on a little secret, if you want to lose body fat you need to eat less energy and exercise. This little know ultra secret tip has been kept secret by the illuminati and reptilian over lords so they can fund their world domination through their NWO affiliated supplement programmes and fat loss supplement scams…. que the systematic review.
The objective of the study was to assess the evidence from rigorous clinical trials, systematic reviews, and meta-analyses on the effectiveness of dietary supplements in reducing body weight.
Results: Five systematic reviews and meta-analyses and 25 additional trials were included and reviewed. Data on the following dietary supplements were identified: chitosan, chromium picolinate, Ephedra sinica, Garcinia cambogia, glucomannan, guar gum, hydroxy-methylbutyrate, plantago psyllium, pyruvate, yerba maté, and yohimbe. The reviewed studies provide some encouraging data but no evidence beyond a reasonable doubt that any specific dietary supplement is effective for reducing body weight. The only exceptions are E. sinica– and ephedrine-containing supplements, which have been associated with an increased risk of adverse events.
Conclusions: The evidence for most dietary supplements as aids in reducing body weight is not convincing. None of the reviewed dietary supplements can be recommended for over-the-counter use.
Dietary supplements for body-weight reduction: a systematic review – American Journal of clinical nutrition.
Suprise suprise the supplements that work are on the WADDA banned list and controlled…
2 – High protein diets for everyone
Check list
- Are you a professional weightlifter and lift 8-9x in one week using huge volume and high intensity?
- Are you a professional bodybuilder?
- Are you an aspiring professional bodybuilder?
- Do you combine points 1, 2 or 3 with steroids?
If you didn’t answer yes to any of these questions combined with number 4 then you don’t need a huge intake of protein powder….
Current evidence would suggest that a protein intake of 1.4g to 2.2g per KG (2.2 lbs for our american readers) is more than sufficient to keep you in positive protein synthesis (based of nitrogen balance and amino acid studies).
What may be more important to your muscle growth is regular protein intake this is based off protein synthesis, 25g of whey protein (25%-30% of body mass (grammes per KG)) has been shown to have the optimal affect on muscle protein synthesis. Taking advantage of this on a more regular basis could be the best way to optimise your protein intake once calories and total intake are addressed.
3 – Post Workout window
Repeat after me
“The increased protein synthesis elicited by resistance exercises lasts for at least 48 hours”
“The increased protein synthesis elicited by resistance exercises lasts for at least 48 hours“
I like to advocate a bigger picture approach to training and nutrition, that is nail the important stuff and let the people who want to be anally retentive or win Mr. Olympia sweat the small stuff. If your not in the top 0,00000000001% of the training population (and if you are in that percentile then the concoction of genetics and drugs means you don’t need to worry about shit) then you don’t need to worry about optimisation.
Successful lifters/bodybuilder/athletes do the important stuff day in, day out every day. Consistency is the secret sauce.
If you are doing the following
- Lifting weights with a programme that is meeting your goals (sufficient frequency, intensity and volume)
- Eating sufficient calories
- Eating sufficient protein (spread out during the day)
- Getting enough sleep
- Performing the correct conditioning appropriate for your goals
- Doing the correct supplementary work (mobility, prehab etc etc)
- Doing the above consistently!
Then you will not feel the need to enquire about supplementation because you will be nailing the shit out of your training and smashing your targets.
Conan knew what was important when it came to training.
Marc