Whether you’re new to supplements or just want to get more out of what you’re already taking, consider creating a supplement stack. The premise is simple: Taking different supps together creates a natural synergy that will boost the effectiveness of key ingredients while ensuring you’re getting the proper dosages. Here’s what works best together to help you reach your fat-loss goals.
Fat Burners
Primary Goal: Help speed metabolism and encourage fat loss.
Caffeine not only keeps you alert but also boosts your body’s ability to use fat as energy. AMOUNT: 200–400mg, 2–3 times daily (if you are new to caffeine, start at 100mg, 1–2 times daily, early in the day)
Green tea extract works alongside caffeine to support increased energy expenditure. Look for a green tea extract that features a mix of 45% EGCG, 98% polyphenols, and 75% catechins. This blend has been proven in scientific literature as the most effective for burning fat. AMOUNT:500–1,000mg, twice daily.
Carnitine is an amino acid used by your body to convert fat into energy. Research has shown supplementing with it can significantly increase fat oxidation. AMOUNT: 2g, 2–3 times daily.
Conjugated linoleic acid (CLA) helps your body reduce fat while maintaining muscle. The fatty acid works by blocking fat storage in cells and supports the use of fat as energy. AMOUNT: 1–2g, 3 times daily.
General Health
PRIMARY GOAL: Keep your body fit and healthy for life.
Fish oils more specifically EPA and DHA, not only help with fat oxidation, they also promote proper brain function, joint health, and muscle recovery. AMOUNT: 4g daily, broken up into two servings.
Multivitamins (D) will help you make sure that you’re covering all your nutritional bases as you get deeper into your fat-loss goals and your food intake decreases. A sport multivitamin should do the trick, providing you with key nutrients that your body needs for proper function. Choosing an athlete- specific multivitamin over a generic one will ensure that the vitamins and minerals are properly balanced for your body’s needs. AMOUNT:1 serving daily.
Muscle Maintenance
PRIMARY GOAL: Preserve lean muscle mass while shedding body fat.
Branch-chained amino acids (BCAAs) leucine, isoleucine, and valine increase energy production within the muscle and support protein synthesis. They also reduce soreness and speed recovery in athletes. AMOUNT: 8–10g daily.
Timing Your Stack
Combining these supplements into one stack taken daily during your leaning-out phase will allow you to reach your goals faster while keeping you in peak shape. These ingredients are safe to take at the same time, although be careful to time your caffeine intake earlier in the day and no later than six hours before you go to bed, so you’re not up all night.
While they’re safe to take for a longer period of time, fat-loss supplements should generally be cycled off once your goals have been reached to ensure that you can benefit from them next time you want to drop excess body fat. Supplements that support recovery and general health can be continued year-round to support your active lifestyle.
