Introduction to Supplements for Shredding

When you hear the word "supplement" mentioned in the gym, be prepared for a mix of opinions and misinformation. The debate about the best supplements for fat loss is a hot topic, with some people swearing by their effectiveness and others dismissing them altogether. In this article, we’ll explore the benefits of supplements for shredding, and Korey Van Wyk, a master’s degree holder in nutrition from the University of Nebraska–Lincoln and a bachelor’s degree holder in exercise science from Central College, will share his expertise on the best supplements for fat loss.

The Importance of Supplements

While it’s true that whole foods should provide most of the nutrients your body needs, the reality is that many people don’t have the time or resources to maintain a perfect diet. Supplements can help fill the gaps and provide a boost to your training and nutrition plans. Van Wyk explains that supplements can provide a 5-10% improvement in results, which may not seem like a lot, but can make a significant difference in the long run.

Why You Need Supplements to Shred

The word "supplement" means something that completes or enhances something else when added to it. In the context of fitness, supplements can help enhance your training and nutrition plans, leading to better results. Van Wyk emphasizes that supplements should not be relied upon as the primary means of achieving results, but rather as a way to support a solid foundation of nutrition and training.

The 6 Best Supplements for Shredding

If you’re in the middle of a fat loss phase, you know how challenging it can be. These six supplements recommended by Korey Van Wyk can help you shred faster and achieve your goals sooner.

1. Creatine

Creatine gives your muscles energy during high-intensity efforts, allowing you to lift heavier weights or sustain faster sprints. This can lead to quicker muscle and fat loss gains. Van Wyk recommends a loading phase of 0.150g/lb per day for 5-7 days, followed by a maintenance dose of 0.0150g/lb per day.

2. Soluble Fiber

Soluble fiber forms a thick gel in your stomach, slowing down food digestion and curbing appetite. This can help you feel full more quickly and for longer, making it an excellent supplement for fat loss. Van Wyk recommends consuming 5-10g of supplemental psyllium fiber or glucomannan in 8-16 ounces of liquid before each meal.

3. Caffeine + L-theanine

Caffeine is a central nervous system stimulant that boosts alertness, focus, and motivation. Adding L-theanine can enhance the effects of caffeine while reducing unwanted side effects like jitteriness and anxiousness. Van Wyk recommends a dose of 3-6mg/kg of caffeine taken 30-60 minutes before a workout, paired with a 1:1 or 2:1 ratio of L-theanine to caffeine.

4. Theacrine

Theacrine is similar to caffeine but has a slower onset of effects and fewer side effects. It can boost cognitive energy, motivation, and focus while decreasing perceptions of pain. Van Wyk recommends a dose of 100-300mg taken 60-90 minutes before a workout.

5. Beta-alanine

Beta-alanine enhances high-intensity performance by increasing the level of carnosine in the muscles. This delays lactic acid buildup, allowing you to work at a high intensity for longer. Van Wyk recommends a dose of 4-6g/day, split into 2-4 doses taken throughout the day.

6. Ashwagandha

Ashwagandha is an adaptogen that helps your body and mind become more resilient to stress. It can enhance physical performance and recovery by reducing cortisol levels and increasing testosterone. Van Wyk recommends a dose of 300-600mg/day of ashwagandha extract.

Conclusion

Supplements can be a valuable addition to your training and nutrition plans, providing a boost to your results and helping you achieve your goals faster. Remember to always prioritize a solid foundation of nutrition and training, and use supplements to support your efforts. With the right supplements and a well-structured plan, you can achieve the shredded physique you’ve always wanted.

FAQs

Q: What is the best supplement for fat loss?

A: The best supplement for fat loss is creatine, as it can help increase energy and endurance during high-intensity workouts.

Q: How much creatine should I take?

A: Van Wyk recommends a loading phase of 0.150g/lb per day for 5-7 days, followed by a maintenance dose of 0.0150g/lb per day.

Q: What is the difference between caffeine and theacrine?

A: Caffeine has a faster onset of effects and more side effects, while theacrine has a slower onset and fewer side effects.

Q: Can I take ashwagandha before bed?

A: Yes, ashwagandha can be taken at any time of day, but it’s recommended to take it 30-60 minutes before a workout for an energy boost.

Q: How long does it take to see results from supplements?

A: Results from supplements can vary depending on the individual and the specific supplement, but most people can expect to see results within 2-4 weeks of consistent use.

Q: Are supplements safe?

A: Most supplements are safe when taken as directed, but it’s always important to consult with a healthcare professional before adding any new supplements to your regimen.

Q: Can I take multiple supplements at the same time?

A: Yes, but it’s recommended to start with one supplement and assess your results before adding more to your regimen.

Q: How much soluble fiber should I take?

A: Van Wyk recommends consuming 5-10g of supplemental psyllium fiber or glucomannan in 8-16 ounces of liquid before each meal.

Q: What is the recommended dose of beta-alanine?

A: Van Wyk recommends a dose of 4-6g/day, split into 2-4 doses taken throughout the day.

Q: Can I take ashwagandha with other supplements?

A: Yes, ashwagandha can be taken with other supplements, but it’s always best to consult with a healthcare professional before combining supplements.

Q: How long does it take to see results from ashwagandha?

A: Results from ashwagandha can vary depending on the individual, but most people can expect to see results within 2-4 weeks of consistent use.

Q: Can I take creatine with other supplements?

A: Yes, creatine can be taken with other supplements, but it’s always best to consult with a healthcare professional before combining supplements.

Q: What is the recommended dose of caffeine?

A: Van Wyk recommends a dose of 3-6mg/kg taken 30-60 minutes before a workout.

Q: Can I take theacrine with other supplements?

A: Yes, theacrine can be taken with other supplements, but it’s always best to consult with a healthcare professional before combining supplements.

Q: How much L-theanine should I take?

A: Van Wyk recommends a 1:1 or 2:1 ratio of L-theanine to caffeine.

Q: Can I take beta-alanine with other supplements?

A: Yes, beta-alanine can be taken with other supplements, but it’s always best to consult with a healthcare professional before combining supplements.

Q: What is the recommended dose of ashwagandha extract?

A: Van Wyk recommends a dose of 300-600mg/day of ashwagandha extract.

Q: Can I take soluble fiber with other supplements?

A: Yes, soluble fiber can be taken with other supplements, but it’s always best to consult with a healthcare professional before combining supplements.

Q: How long does it take to see results from beta-alanine?

A: Results from beta-alanine can vary depending on the individual, but most people can expect to see results within 2-4 weeks of consistent use.

Q: Can I take caffeine with other supplements?

A: Yes, caffeine can be taken with other supplements, but it’s always best to consult with a healthcare professional before combining supplements.

Q: What is the recommended dose of theacrine?

A: Van Wyk recommends a dose of 100-300mg taken 60-90 minutes before a workout.

Q: Can I take ashwagandha with caffeine?

A: Yes, ashwagandha can be taken with caffeine, but it’s always best to consult with a healthcare professional before combining supplements.

Q: How much beta-alanine should I take?

A: Van Wyk recommends a dose of 4-6g/day, split into 2-4 doses taken throughout the day.

Q: Can I take soluble fiber with caffeine?

A: Yes, soluble fiber can be taken with caffeine, but it’s always best to consult with a healthcare professional before combining supplements.

Q: What is the recommended dose of L-theanine?

A: Van Wyk recommends a 1:1 or 2:1 ratio of L-theanine to caffeine.

Q: Can I take theacrine with beta-alanine?

A: Yes, theacrine can be taken with beta-alanine, but it’s always best to consult with a healthcare professional before combining supplements.

Q: How long does it take to see results from theacrine?

A: Results from theacrine can vary depending on the individual, but most people can expect to see results within 2