Comparison of the most popular fat burner ingredients

Supplements under the joint cap of a fat burner can help deal with subcutaneous fat. What they cannot do is make a transformation if we rely on them alone, but as most already know, they serve as an aid with adequate nutrition and a training program.

Below is an overview of the most popular fat burners, namely the most common ingredients of various fat burners.

Caffeine

If we look at the results of numerous studies that have considered the effect of caffeine on fat burning, then caffeine is a respectable player in the field.

Studies have shown that caffeine has the ability to increase the mobilization of stored fat, as well as to increase the frequency at which fat is consumed as energy. In reality, unfortunately, these effects are not sufficiently pronounced for the fat burning effect in people who have a sedentary lifestyle, as well as in, for example, bodybuilding competitors.

The effects of caffeine are much better expressed when used synergistically, in combination with some other components. The most popular combination was that of caffeine and ephedrine (while many substances, including ephedrine, were banned by the competent institutions). Other components that are combined with caffeine to produce a more or less good result are green tea extract, yohimbine, synephrine, etc.

Caffeine activity at the level of the fat cell is evidenced in supporting signals originating from neurotransmitters (compounds that stimulate ß-2 adrenergic receptors). ß-2 adrenergic receptors are responsible for fat-burning, however, under normal circumstances their action is balanced by those of alpha-2 receptors that have the opposite effect.

In simple terms, by blocking the alpha-2 receptor signal, caffeine provides a prolonged signal that is produced by adrenaline, ephedrine, clenbuterol and similar compounds. The result is the release of fatty acids from the fat cell. Now this free fatty acid is circulating in the bloodstream and the exerciser must create the need to consume it. This is achieved by some physical activity. If the activity is absent, the fatty acid is again stored in the fat cell, ie the fat-burning effect is absent.

Another test was conducted, which only confirmed such a mechanism of action. Specifically, when propanolol (a ß-2 adrenergic receptor blocker) was used, caffeine did not increase the release of fatty acids from fat cells. This confirmed that the fat-burning properties of caffeine were dependent on β-adrenergic stimulation.

There is another indirect effect that caffeine has on fat. Caffeine increases the concentration of free calcium ions responsible for muscle contraction. In this way, more motor units engage in contraction and thus increase the energy needs of the muscles.

The recommended dose is 600-800 mg / day divided into 3 doses.

L-carnitine

This compound has often been considered the holy grail of fat-burning. In part, such a stellar status is justified by some research, and in part it may be thanks to aggressive marketing.

Carnitine is a compound made up of amino acids lysine and methionine. L-carnitine is found primarily in red meat and dairy products. Several supplementary forms of carnitine are available on the market, such as acetyl-L-Carnitine, L-Carnitine-L-Tartrate, and Propionyl-L-Carnitine. The role of carnitine is to transport fatty acids from the cytoplasmic cell into the mitochondria. Mitochondria are organelles in a cell that are tasked with producing energy.

Like caffeine, L-carnitine needs a "helper" in its action. In this case, these are omega-3 fatty acids. Specifically, for L-carnitine to enter the cell, it needs insulin. Omega-3 fatty acids increase the insulin sensitivity of cells, so it's clear why it's wise to take L-carnitine with omega-3.

In practice, the fat burning effect of carnitine is questionable, however it does have a place in accelerating recovery after intense training. Recently, scientists have thrown another bug into our ear. Specifically, they found that heart disease associated with frequent red meat consumption was associated with L-carnitine found in the meat. The gut bacteria from L-carnitine are reportedly producing the TMAO (trimethylamine-N-oxide) compound, which is responsible for heart disease.

Dosage: 4-5 g daily for fat-burning

Tyrosine

L-tyrosine is a nonessential amino acid. The body synthesizes it from the amino acid phenylalanine. Tyrosine is a precursor of the L-dopa neurotransmitter, which in turn can be converted to the catecholamines epinephrine, norepinephrine already mentioned. Alternatively, tyrosine can be converted to triiodothyronine (t3) and thyroxine (t4), which are thyroid hormones.

Both groups of tyrosine precursor compounds accelerate their metabolism by their mechanisms of action, suggesting that tyrosine can help solve fat burning problems. That is why it is quite often found in various supplements for weight loss.

However, we are still awaiting a study or clinical study (human) that will confirm the justification for using tyrosine for these purposes. Some studies in rats have shown that the presence of thyroxine enhances the effect of sympathomimetics on appetite (decreased appetite). In humans, the only increase in urinary catecholamine concentration in the urine two hours after tyrosine intake has been shown so far, which gives some hope for justifying the use of tyrosine for weight loss.

If you decide to consume tyrosine, the recommended dose would be 100-150 mg / kg body weight.

CLA

CLA is a fatty acid (conjugated linoleic acid) of animal origin (omega-6), which occurs naturally in meat and full-fat dairy products. It belongs to trans fatty acids. Trans fatty acids are usually bad fatty acids produced by man by hydrogenating unsaturated fatty acids. CLA is natural and is an exception to other trans fatty acids.

CLA increases insulin sensitivity so fatty acids and glucose can more easily pass through a muscle cell membrane. This leads to a better muscle / fat ratio. An added bonus is the help it provides in preventing and fighting the body's cancer.

The problem with CLA is that it belongs to essential fatty acids (the body can't just synthesize it), so we need to bring it in with nutrition or supplementation. As regards dietary intake, it has been shown that grass fed bovine animals have 2-3 times more CLA than cereal fed. It used to be not such a big deal, but nowadays, when this second form of cattle diet prevails, it should be borne in mind.

Of course, to make sure that we have actually introduced the recommended amount of CLA, we will resort to supplementation, while making sure that the supplement contains cis-9, trans-11 CLA and trans-10, cis-12 CLA isomers, since these isomers are used in studies that showed the positive effects of CLA.

The dosage ranges from 3-5 g / day, although in studies that studied the effect on weight loss, the doses used were between 2 and 7 g of CLA.

Green tea

There are many articles regarding green tea and its miraculous effects, but interesting research comes from Brazil. It was wanted to see how green tea affects weight loss in obese women. The number of participants is not indicated, but first they all went through 4 weeks of restrictive diets, which triggered the fat burning process. They were then divided into 4 groups (8 weeks duration):

• Placebo group
• A group that consumed 10g of green tea 2 times a day
• A placebo group that also coached
• A group that consumed green tea and trained

The results were as follows:

1. + approx 3kg of fat, -2,3kg muscle mass, + 2,1% BF, approx 20% reduced basal metabolism
2. -4kg of adipose tissue, + 1.1kg of muscle mass, -4.7% BF, -13% basal metabolism
3. -3.2kg of adipose tissue, + 3.5kg of muscle mass, -4.4% BF, + 36% basal metabolism
4. -9.7kg of fat, + 6.6kg of muscle mass, -10.3% BF, approx + 40% basal metabolism

In addition to the obviously better results in body recomposition, groups consuming green tea also increased their strength more than placebo groups.

The exact mechanism by which green tea promotes fat burning is not clear. Of course, it was immediately thought that caffeine, which is an integral part of green tea, is the main word here, but in the studies, a beverage with the lowest concentration of caffeine was used.

Another study confirmed that in the case of green tea, caffeine has nothing to do with its action. Specifically, in this study, some rats were given alcohol with caffeine on a daily basis for 4 weeks, alcohol alone for some, and green tea for the third group. The rats given green tea received no belly fat at all and showed no signs of inflammation. In contrast, those who received caffeine alone or were given only alcohol received belly fat and showed significant inflammation.

Instead of caffeine, the benefits of fat burning are attributed to the active ingredient in green tea called epigallocatechin gallate (EGCG), and it is speculated that it blocks the breakdown of norepinephrine. So, as far as green tea dosages are concerned, one should look at what percentage of EGCG a particular preparation contains.

For optimal effect, 1000-1200 mg of EGCG should be administered daily divided into 2-4 doses. Since it is difficult to enter this dose with only drinking green tea, supplementation is recommended.

Conclusion

Listed are some common ingredients of commercial fat burners and their actions (assumed or confirmed). As demand for effective fat burners is (with a tendency to grow), so is the supply.

However, any supplement from this group selected should first be informed of the active ingredients (recommended dose, representation in the preparation and mechanism of action).

Also, keep in mind that fat burners will have an effect if you take them with a diet tailored to your goal (in this case, the loss of excess fat) and regular physical activity.