Before continue reading I have to make sure that Supplements are just supplements, they are not any magic pill to make you skinny overnight, they are just to supplement your diet or to fill the gap in your diet. As I have always said,the formula of Weight Loss = Diet + Cardio + Weight Training. It is not necessary to take any supplements. But if you don't have time to prepare those six meals, then you have to rely on supplements. Make three meals and supplement the rest three meals with Protein supplements or MRP's. So look the supplements as for convenience and not for any magic weight loss. There are a lot of supplements out there but I will show you which supplements really works and worth your money.
Whey Protein Supplements
Whey Protein is the No.1 protein supplement in the market today. Whey protein is extracted during the process of turning milk into cheese. They have the highest biological value because it has the highest bio-availability, that is your body will absorbs the greatest amount. There are two types of whey protein:
Whey Protein Isolate
Whey Protein Concentrate
Whey protein Isolates are the high quality proteins which has the higher absorption rate but its much more costly whereas a whey protein concentrate is the low quality protein which is cheaper than the isolates. If you do not have much money to spend I recommend to buy a protein supplement which is the mixture of both isolates and concentrates. Some good brand whey proteins are
1.Optimum 100% Whey Protein
2.BSN Syntha-6
3.Nature's Best Zero Carb Isopure
4.Dymatize ISO
Multi Vitamin and Mineral Supplements
You lack in certain vitamins and minerals eventhough if you have a good diet. If you lack in any of these vitamins and minerals you slow down your progress. So it will be a good choice to supplement your diet with multi vitamin and mineral supplements.Some good brand multi vitamin and mineral supplements are:
1.AST Multi Pro 32X
2.Optimum Opti-Men
3.Optimum Opti-Women
Meal Replacement Shakes or MRP's
Meal Replacement Shakes as the name suggests are to replace a meal as you have to eat six meals any one meal can be replaced with MRP's and two with protein shakes.
MRP's contains a good amount of carbohydrates and proteins. Some good brand MRP's are
1.Met-Rx - Meal Replacement
2.Myoplex Original Ready To Drink
3.Myoplex Original
Creatine Monohydrate
Creatine is one of the most popular supplement among athletes for many years. Creatine is naturally found in red meats and fish. The benefits of creatine include increased strength, power and recovery time. To get the needed amount of creatine you have to eat a lot of red meats, which may also promotes fat gain due to the amount of fat present in red meats. So you can supplement your diet with creatine. Creatine is consumed by mixing in water or juice. The recommended amount is 4-6 teaspoons per day for the first 5 days and 2-3 teaspoons per day thereafter for maintaining. Some good brand creatine supplements are
1.Optimum Micronized Creatine Powder
2.Prolab Creatine Monohydrate
3.AST Micronized Creatine
Essential Fatty Acids or EFA's
Essential Fatty Acids (EFA's), also known as "good fats" helps you lose fat faster. The two EFA's you must get from foods are Omega 3 and Omega 6. EFA's help you lose fat and gain muscle, as it also smooth out blood sugar and insulin spike. Some good brand EFA's are
1.EFA Gold
2.Labrada EFA Lean Gold
3. Udo's Choice DHA Oil Blend
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