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Hello and welcome to 3 scoops of Broscience #9, the information based on 30 years of expertise, and a little (a lot) of scientific studies.
Today, we're talking about burners. If it's the final stretch for your cut, I'm right on time!
Tell me its story
As you can imagine, fat loss is a topic that has spanned eras and is still relevant today.
By the way, you see our fat burner, that mix of choline and inositol? Well, it's been around for over 50 years! Which just goes to show, when something works, there's no need to change it. For once, we're not innovative. 😅 Anyway, for quality, it's probably still the best! 😅😅
But back then, bodybuilders weren't into that... There were amphetamines. More radical! 💊
But what exactly is it?
In the collective consciousness, when we talk about fat burners, we immediately think of unnatural medicines that melt fat. We even think it's miraculous... Well, it can be, but that often means it's dangerous for your health. That's kind of what I was just talking about.
Here, we're going to talk about natural burners, which you may even consume every day without knowing they're melting your fat. ☕
Burners as food supplements
Speaking of which, let's talk about caffeine. I'll mention it further down, but it's typically a thermogenic fat burner. And you can find it either when you drink your coffee in the morning, or as a food supplement.
What does it do?
Specifically, what does it do?
In fact, we distinguish two types of burners: thermogenic and lipotropic.
Thermogenics increase the body's core temperature 🥵, which burns more calories as the metabolism speeds up.
Lipotropics, on the other hand, act directly on fat metabolism 🫃. They transport fat cells to the mitochondria where they are converted into energy. This is the case for carnitine or choline for example. The latter will help the liver get rid of its fat, which itself burns quite a few calories.
🤔 Which ones to take?
That depends on you. You can take thermogenics, lipotropics, or both. Yes, it's possible and even recommended if you want to optimize your cut as much as possible. Be careful, however, with thermogenics like caffeine, which are also stimulants, and can therefore potentially prevent you from sleeping if taken late in the day. And poor sleep is counterproductive for fat loss. 😪
💧 How to take it?
Generally in capsules, with a good glass of water.
But don't forget that this is about optimization. You won't lose fat just with burners. If diet and physical activity don't follow, not much will happen.
⌛ When to take it?
You have to take thermogenics in the evening! Huh??? That was to see if you were paying attention... 🤭
You should obviously avoid thermogenic boosters in the evening, I'm not going to repeat why...
Prefer thermogenics in the morning and lipotropics in the evening, for example. If you take carnitine, it's good before training, it's a bit of a vasodilator.
🎯 Can I take it?
If you're stagnating in your fat loss, it can be interesting, yes.
By the way, I did an interview with Gundill about this topic. So if you haven't seen it yet, go for it, it's on the Nutrimuscle YouTube channel! 💪
(and he doesn't pull any punches)
Studies that revolutionized amino acids
We're going to look at one study on a thermogenic and one on a lipotropic!
Here, we studied the effect of guarana on fat loss, notably through increased energy metabolism (1).
Here's a study that shows choline helps the liver burn fat more effectively and also acts synergistically with carnitine (2).
Bibliography
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Lima NDS, Teixeira L, Gambero A, Ribeiro ML. Guarana (Paullinia cupana) Stimulates Mitochondrial Biogenesis in Mice Fed High-Fat Diet. Nutrients. 2018 Jan 31;10(2):165. doi: 10.3390/nu10020165. PMID: 29385074; PMCID: PMC5852741.
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Zhu J, Wu Y, Tang Q, Leng Y, Cai W. The effects of choline on hepatic lipid metabolism, mitochondrial function and antioxidative status in human hepatic C3A cells exposed to excessive energy substrates. Nutrients. 2014 Jul 9;6(7):2552-71. doi: 10.3390/nu6072552. PMID: 25010553; PMCID: PMC4113756.
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