Supplements in a nutshell

Whey Protein

Whey is a by-product of cheese production. When milk is processed to make cheese, the curds (casein) separate from the liquid, leaving whey behind.

Whey protein concentrate is created through manufacturing processes like ultrafiltration and diafiltration, which preserve most of the proteins while reducing the fat and carbohydrate content. This makes whey protein a fast-digesting, high-quality protein source, ideal for post-workout recovery as it delivers amino acids quickly to the muscles.

Casein or Caseinate

Casein is the primary protein found in milk, making up about 80% of its total protein content. Unlike whey, casein is slow-digesting—taking up to 6–7 hours to fully metabolise.

This slow release of amino acids makes casein an excellent choice:

• Before bed, to provide muscles with a steady supply of nutrients during sleep.

• During prolonged fasting, when a slow and sustained release of protein is beneficial.

Caseinate is a processed form of casein that is more soluble in liquids. It is made by combining casein with a base (such as calcium, sodium, or potassium), resulting in a protein-rich product that’s easier to mix, often used in protein powders and supplements.

Creatine Forms: Monohydrate, Malate, and Ethyl Ester

Creatine Monohydrate is the most commonly used and simple form of creatine. It is synthesised in the body from the amino acids arginine, glycine, and methionine and plays a key role in supporting ATP (adenosine triphosphate) production during muscular contraction. However, creatine monohydrate can be poorly absorbed by some individuals, leading to waste and potential side effects like bloating and discomfort.

Creatine Malate is a more advanced form of creatine that combines creatine with malic acid. This version is thought to improve absorption, reduce bloating, and enhance energy production, especially in endurance activities, by facilitating better nutrient transport in the body.

Creatine Ethyl Ester is another variation of creatine, in which the creatine molecule is bonded with an ester group. This form is promoted for being more bioavailable than creatine monohydrate, as it is believed to be more easily absorbed and utilised by the body, potentially reducing side effects like water retention and bloating.

Carnitine

Carnitine is a naturally occurring compound synthesized from the amino acids lysine and methionine. Its primary function is to transport fatty acids into the mitochondria of cells, where they are burned for energy. This process helps improve fat utilisation and may assist with fat loss over time.

Carnitine not only aids in fat metabolism but also contributes to improved recovery following intense exercise. Additionally, it can increase the number of testosterone receptors in muscle cells, promoting muscle growth.

A derivative of L-carnitine, Acetyl-L-carnitine, plays an important role in supporting brain health. It has been shown to protect nerve cells from degeneration due to aging or disease and may also help in preventing brain cell death.

Forskolin

Forskolin is a natural compound extracted from the root of the herb Coleus forskohlii. It has been shown to stimulate the production of cyclic AMP (cAMP), a molecule that plays a key role in various biochemical processes, including fat breakdown and muscle development. Forskolin may also support testosterone levels, contributing to muscle growth.

As a thermogenic compound, forskolin can help increase fat loss by activating enzymes that break down stored fat for energy. To achieve the best results, it is generally recommended to take 20-40 milligrams of forskolin three times a day, preferably before meals.

Cayenne

Cayenne Pepper, also known as Capsicum annuum or Capsicum frutescens, is often used as a spice but also has potent medicinal properties. The active compound, capsaicin, gives cayenne its characteristic heat and plays a significant role in weight loss.

Capsaicin has been shown to raise body temperature, increase blood circulation, and stimulate fat burning. This thermogenic effect can support fat loss when included in the diet. Cayenne can be consumed in its whole pepper form, as a powder, or in fat-burning supplements.

Green Tea Extract

The key compound in Green Tea Extract responsible for its fat-burning properties is EGCG (epigallocatechin gallate), not caffeine as is commonly believed. EGCG inhibits the breakdown of norepinephrine, a metabolic hormone that plays a key role in fat burning. This leads to increased fat loss.

When combined with caffeine, green tea extract can enhance thermogenesis and fat oxidation. A common dosage range for green tea extract is between 500 and 1000 milligrams taken three times per day, typically before meals.