running for fat loss
If you have laced up those running shoes, pounded the pavement, and hope to lose some pounds, then you’re on the right track! Running is an excellent exercise for burning calories and boosting metabolism for general fitness. However, if you want serious results with fat loss, supplementing your routine accordingly can help a lot. Here, we dig deeper into the best weight loss supplements that complement your running routine to burn fat effectively and improve performance.
Why Supplements Matter When Running for Fat Loss
Let’s face it: losing weight is hard. It requires dedication, consistency, and sometimes a little extra help. While running is a fantastic way to burn calories and lose fat, your body might need additional support to maximize those efforts. This is where supplements come in.
A supplement provides your body with essential nutrients to increase fat burning, sustain endurance, and accelerate recovery; it allows you to keep pushing through the hard runs, avoid burnout, and see better outcomes faster. However, it’s worth knowing that not all supplements are equal and will vary based on your purpose in fitness, especially if you do running for fat loss.
My journey with running and supplements.
A few years ago, I decided to take up running with an aim to drop off the extra weights after celebrating over the holidays. I was very anxious to be thin and fit, so each morning I began to run. Not much happened, and again with a slow movement, I could feel tired and sore several times, when a friend advised supplementing my system.
I thought it was pretty unrealistic at first, but I did some research on it, and so I decided I would give it a shot. I had started with some basic supplements first, and within weeks, I noticed quite a lot of boost in energy levels, much shorter recovery times, and at least a faster rate of fat loss. It certainly makes all the difference when running, so I wanted to share those discoveries with you.
Best Weight Loss Supplements for Runners
Here are some of the best supplements to support your running routine and help you achieve your fat loss goals.
1. Caffeine
Why It Works
The other supplement tested to be effective besides the burning fat supplement for runners is caffeine. This is a natural stimulant which can naturally increase energy levels, alertness, and make you run farther without any kinds of fatigue. But what’s more, caffeine even increases the oxidation of fat, meaning your body will use fat as fuel during the run.
How to Use it
You can get caffeine in many forms, ranging from regular cups of coffee and green tea to caffeine pills. As a first-time user of caffeine for fat loss, you could attempt a starting dose of 100-200 mg, about 30 minutes before your run. Be cautious not to overdo it, though, as too much caffeine leads to jitters and racing heart.
2. Green Tea Extract
Why It Works
This extract from green tea is rich in catechins that facilitate the burning of fats, especially when exercising. The primary active constituent is EGCG, which increases metabolism and enhances fat oxidation. When you are running to burn fat, green tea extract will help support your metabolism to burn more calories after your run.
How To Use It
You can take this supplement in capsule form, or you can actually just drink a few cups of green tea per day. If you do choose supplements, you should consider one that contains at least 50% EGCG, otherwise known as the fat-burning agent.
3. L-Carnitine
Why It Works
L-Carnitine is an amino acid, important for transporting fatty acids into your cells’ mitochondria to be burned for energy, thus meaning L-Carnitine can help your body burn off fat for fuel. This makes it a good supplement for runners focused on losing body fat, reducing muscle soreness, and improving recovery time, a big plus if you are running regularly.
How to Use It
L-carnitine is available in supplement form, powder or capsules. The optimum dosage of 500-2000 mg could be taken before your running activity to enhance the metabolism of fats and endurance.
4. Branched-Chain Amino Acids (BCAAs)
Why It Works
Running, especially distance running, can be linked with muscle breakdown if the body doesn’t have sufficient fuel. BCAAs prevent your muscles from breaking down when exercising by decreasing both muscle fatigue and soreness. BCAAs support the loss of fat while preserving lean muscle mass to keep up a high metabolism.
How to Use It
Mix a scoop of BCAAs with water and drink it before or during your run to fuel you and prevent muscle breakdown. This will enable you to run longer and recover faster, as they support your overall fat loss efforts.
5. CLA-Conjugated Linoleic Acid
Why It Works
CLA is one of the fatty acids normally occurring in meat and dairy products that have been shown to increase your fat-burning ability, thereby allowing your body to burn its fuel more efficiently. The supplement helps store less fat and increases muscle-to-fat mass, which makes it an excellent supplement for runners who want to lose weight.
How to Use It
Most CLA supplements are in capsule form. Use about 3-4 grams per day, but take these preferably with meals for better response.
Safety Tips on Supplement Use
While supplements can be a great complement to your running program, there’s a greater need to use them safely. Here are some quick dos:
Start Slow: If you’re new to supplements, start with one and see how your body reacts before adding more.
Read Labels: Always check out the ingredient list and dosing recommendations.
Hydrate Yourself: Many supplements, especially caffeine, can be dehydrating; make sure to drink enough water.
Consult a Doctor: If you have any medical conditions or are on medication, make sure to consult your healthcare professional before introducing a new supplement.
The Final Word: Supplements + Running = Fat Loss Success
Running is a great way to get in shape for fat loss, but you may need some supplements to maximize the benefits. Whether it is to complement your body’s energy supply, increase the burning of more fats, or provide faster recovery, surely there are supplements that can help you reach your goals faster.
Remember, supplements are just supplements. They’re meant to complement your running routine, not replace a healthy diet and consistent exercise. Lace-up those running shoes, fuel your body right, and get out there to hit those fat-loss goals!
Happy running!
Hope it helps you all, guys, in continuing the fitness journey. If you guys have any favorite supplements that have worked for you, feel free to share them in the comments below. Let’s keep talking and get to better health together!fatlossinsight.com