Best Supplements For Shredding
Supplements to get whilst shredding
The term shredding is used to describe the fitness goal of getting a chiselled physique with a low body fat percentage. This journey often proves to be incredibly challenging, especially after the bulking process.
To get the desired “shredded” look, a healthy combination of exercise and a balanced, healthy diet is necessary – this combined with the right supplements will ensure the shredding journey is not only successful but also safe and healthy. These supplements can enhance fat metabolism without causing muscle breakdown, giving a lean muscle mass without any negative effects on energy levels or muscle tissue.
Why Supplements are Helpful for Shredding
Shredding is the process of losing body fat and excess water weight – this makes your muscles look more defined. It is the opposite of bulking, which focuses on gaining muscle. It is popular with bodybuilders before shows but has recently become popular with avid gym-goers before events or holidays.
The primary way to “shred” is by cutting calories and regular cardio exercise. However, supplements can provide an extra bit of help. Some are fat burners, others help preserve muscle mass, and some ensure that energy levels aren’t negatively affected, boosting overall performance.
Depending on personal goals, certain supplements will be more appealing than others.
Best Supplements for Shredding
Many supplements aim to aid in weight loss, but they can be incredibly deceiving. The supplements to get for fat loss should increase the calories burnt, accelerate the body’s fat-burning process, reduce the amount of carbs absorbed, and keep the body fuller for longer or decrease an appetite.
Below are the best supplements for cutting/shredding, how they work, and how they can enhance the fat-burning process.
Protein is a fundamental nutrient for those into fitness, especially when the aim is to shred body fat, all while maintaining lean mass. Protein supplements such as casein, whey protein, and other plant-based proteins are incalculably worthwhile in a shredding phase.
Casein protein should be taken before bed to provide muscle with essential amino acids throughout the night. Whey protein concentrate is necessary post-workout to support muscle growth and recovery. Whey protein can also curb appetite making it easier to stay in a calorie deficit.
A natural supplement of protein can contain foods such as rice, peas, or hemp protein. These are all effective in helping to burn fat whilst not affecting muscle tissue.
Branched-Chain Amino Acids
Branched-chain amino acids (BCAAs) include amino acids such as isoleucine, valine, and leucine. They are essential amino acids that play a vital role in muscle protein synthesis as well as reducing muscle breakdown.
Taking BCAAs before or during a workout routine is recommended, as it can preserve lean muscle mass especially whilst in a calorie deficit. Protein synthesis is essential for shredding, and BCAAs can help with this.
However, one study
did find that BCAAs lowered the basal metabolic rate by around 400 kcal a day. This is counterproductive in terms of burning fat. It’s important to point out that a supplement that might work for one person might not work for another.
Caffeine is a potent stimulant that boosts energy, enhances workout performance, and improves mental focus. All of which are essential during the shredding phase.
Caffeine can also act as an appetite suppressant as well as increase the metabolic rate, making it easier to stay don’t track with a diet and burn more calories. Caffeine can be found in tea and coffee or as dietary supplements.
However, caffeine when used excessively can lead to negative side effects such as anxiety, digestive issues, and a rapid heartbeat. It can even cause muscle breakdown, an undesirable side effect during shredding.
Green Tea Extract
Green tea extract contains compounds such as epigallocatechin gallate (EGCG) that have been linked to increased fat oxidation and metabolic rate. For this reason, it is a helpful supplement to add a supplement regime.
ECGC works by making your intestines absorb less of the fat and carbs consumed, reducing overall calorie intake. Research has supported
the claim that green tea extract can aid in weight loss.
Green tea extract is safe in moderate amounts, but excessive amounts can cause concerns to the liver. Otherwise, green tea extract is completely safe and can play a helpful role during the cutting phase.
Fish oil provides essential omega-3 fatty acids, which offer a range of health benefits including reducing inflammation, supporting cardiovascular health, and enhancing fat metabolism.
Omega-3 fatty acids have been shown to support muscle protein synthesis as well as delay the onset of muscle soreness – helping to ensure workouts are not affected.
Including fish oil in the shredding process can be great in the shredding process, as well as adding other benefits to general well-being. Ensuring health is optimum during shredding is incredibly important.
Glutamine is another amino acid that supports immune function and muscle recovery. It doesn’t necessarily burn fat but helps in the shredding process in other ways.
Including these types of amino acids can help when athletes or gym-goers are in a calorie deficit by helping them maintain training intensity which is essential for preserving muscle mass.
Research has also found that after an intense workout, glutamine levels are reduced by as much as 50%. Glutamine supplementation, for this reason, can minimise the breakdown of muscle tissue and also improve protein metabolism.
Creatine supplements are often associated with bulking
rather than shredding, helping to build muscle mass and strength. However, it can also help with dieting and cutting.
Creatine helps to boost athletic performance and also achieve a lean body mass. The human body does naturally produce creatine which can be found in animal products such as red meat or fish. However, supplementing creatine is essential for significant benefits.
While creatine isn’t on the list of fat burners, research has found
that people who use creatine regularly actually lose more body fat compared to those who don’t use creatine. This helps with muscle growth as well as maintaining muscles.
What Makes Natural Supplements More Effective for Shredding?
When it comes to achieving your fitness goals, natural shredding supplements for fitness can be more effective than synthetic options. Natural supplements are often made from whole foods or plant-based ingredients, providing your body with the nutrients and support it needs to promote healthy and sustainable weight loss.
Multivitamins and Minerals
When in a calorie deficit, it’s essential that all necessary vitamins and minerals are still in the diet. A balanced diet is still necessary, even when in the cutting phase.
However, whilst shredding, it can be difficult to ensure that all the necessary minerals and vitamins are still in the diet. This is where dietary supplements are essential.
Multivitamins that contain vitamin D, amino acids, and other nutrients such as iron
are essential in order to fill any nutritional gaps that open up during the cutting phase. These should be used alongside cutting supplements to get the desired effect.
Getting the desired shredded look isn’t the easiest journey in the fitness world. Supplements can be useful but they should not be used to replace a proper diet and a consistent exercise routine. They should simply complement any existing efforts, just to maximise results. Shredding requires consistency, patience, and a lot of effort, but with the right supplements, a calorie-controlled diet, and a well-structured workout plan a shredded physique will be achieved.
Before adding any new supplements to any routine consult with a healthcare professional or a certified nutritionist to ensure everything is safe and suitable for any specific needs.
What are shredding supplements and are supplements necessary for shredding?
Shredding supplements are dietary supplements that can help individuals reduce body fat while preserving lean muscle mass. These supplements may include protein, amino acids, vitamins, and compounds that support fat loss.
Supplements are not necessary for shredding, but they can be beneficial when used in conjunction with a balanced diet and exercise program. They can help optimize your results and make it easier to reach your goals.
How long does it take to see results when using shredding supplements?
The time it takes to see noticeable results varies from person to person. It depends on factors like your starting point, the intensity of your exercise routine, and the extent of your caloric deficit. Typically, visible changes may occur within a few weeks to a few months.
Are there any potential side effects or risks associated with shredding supplements?
Some supplements may have side effects, and individual reactions can vary. It’s essential to use supplements as directed and consult with a healthcare professional or nutritionist before adding them to your regimen, especially if you have any underlying health conditions or concerns. If you experience adverse effects from any supplements, stop using them immediately. Common side effects may include digestive discomfort, jitteriness, or insomnia. Consult with a healthcare professional if the side effects persist or worsen.
Are there any supplements that can target specific problem areas for fat loss, like belly fat or love handles?
While no supplement can exclusively target specific fat storage areas, some, like yohimbine, are believed to be more effective in mobilizing fat from certain stubborn areas. However, spot reduction is not a scientifically proven concept and overall fat loss is necessary to reduce problem areas.
Do shredding supplements have any long-term health risks?
The long-term safety of some supplements is still being studied. It’s essential to use supplements responsibly, follow recommended dosages, and not rely solely on them for your nutrition and fitness needs. A well-rounded diet is the foundation of long-term health.