If you’re working out hard and trying to stay lean at the same time it’s important to take the right supplements to prevent “muscle wasting.” Without the correct supplementation you fall victim to the “yoyo” affect of losing muscle while you’re trying to gain more definition. I’ve personally been through this and I can say that these top 4 supplements have allowed me to keep my muscle while losing fat and allowed a complete change in my physique over the last year.
Top 4 Muscle Retaining Supplements for Leaning out and getting cut
Glutamine – The Protector
Glutamine has been a life saver for me. I take it at night before bed and as I sleep, this supplement goes in and repairs damage to my muscles. As a result, my early morning workouts have been more productive.
“Protects Muscle Tissue & Supports Immune Function* L-Glutamine – the most abundant amino acid in the human body – is involved in many metabolic processes, including the synthesis and protection of muscle tissue, the production of glycogen, and immune support during periods of immune and muscular stress.* L-Glutamine is also a major source of fuel for enterocytes (intestinal cells) and hence supports the integrity of the intestinal lining.*”
- Glutamine plays key roles in protein metabolism,
- Cell volumizing
- Increases your ability to secrete Human Growth Hormone (the youth hormone), which helps metabolize body fat and support new muscle growth.
- Anti-catabolism ability prevents the breakdown of your muscles.
BCAA’s – Branch Chain Amino Acids
If you aren’t taking these already then it’s time to start. BCAA’s or Branch Chain Amino Acids act as imediate fuel for muscle. They allow the muscles to work out longer with more endurance, day after day. BCAA’s also aid in recovery. Over time, muscles get tired, worn down, and bogged down due to the constant use and strain of exercise. Branch chain amino acids allow muscle to recover faster so you can get a quality workout every time without the backlash of daily workout routines.
Protein – If you don’t get it you can’t make it
Men seem to have this one covered but women forget that they need it just as much, if not more then men. While I prefer vegetable proteins for shakes, you can really use any protein powder. I always recommend vegetable protein based shakes to clients (verses milk based) because I feel that they break down better in the body. Milk protein shakes tend to give gas, bloating, and inflammation. Brands like Vega protein are plant based shakes that are packed with protein. Since I don’t do well with pea protein (which is used in a lot of brands), I use a natural super food that comes from a seed, Sachi Inchi. I don’t have allergic reactions and I seem to break it down very well without any side affects.
Creatine – Non Bloating
There are many types of creatine BUT the one that doesn’t cause excess water retention is _____ . Creatine works in a similar way to the BCAA’s because it allows for more endurance, and better recovery. But it also helps you lift more by fueling the muscle during your workout routine. I love this supplement and I take it in 2 month periods with 3 -4 week breaks in between. The breaks keep the body from adapting to it (so make sure you take those 3 -4 weeks off). If you are looking to buy non bloating creatine, a “female” version is “Kre-A-Fem Kick” and also “Shredz For Her Toning.” However, they also work for men also. Or you can google this terms you can also find a non bloating brand for both men and women without excess stimulants Kre-Alkalyn EFX
The secret formula to getting lean and cut? It’s actually quite simple.
1.) Log your food daily to make sure you aren’t eating too many calories and too many carbs
2.) Watch your carb intake. Try to stay between 125 – 170 grams per day (depending upon your size). Most of my clients are between 125 – 150 grams a day.
3.) Workout 3 -4 days a week with weights. Cardio 4 -5 days.
4.) Take the supplements listed above. You can find some in the fit tip store (more items to come).
5.) SLEEP and don’t eat 3 hours before bed. If you can’t resist then only eat protein and vegetables later in the night.
If you have questions or comments, on muscle retaining supplements, feel free to share.