Does supplementation before cardio have benefits? Fitness Model Brandon Bass helps you keep your hard earned muscle by highlighting his go-to cardio supplements.
First and foremost, I’d like to address the topic of fasted cardio. Fasted cardio does NOT burn more body fat than cardio done after a meal. Study after study has proven this. What it comes down to is a matter of personal preference. If you happen to enjoy doing your cardio in the morning before eating something (you might be crazy if you actually enjoy this!) then go for it. But don’t think that by doing so, you’re burning more fat than someone who does their cardio after eating.
When going into a caloric deficit, I like to utilize everything possible to ensure that I don’t burn any muscle.
Ok, back to the topic at hand. There is some debate on whether or not taking supplements before/after cardio makes a difference. I am going with what my personal preference is on this one. When going into a caloric deficit, I like to utilize everything possible to ensure that I don’t burn any muscle. Also, I want supplements that will boost my overall performance during my workout. The harder I work during the workout, the more calories I will burn.
So, give these supplements a try about 15-20 minutes before your cardio workout to boost your overall output and protect your hard earned muscle mass.
1) Caffeine (200mgs)
Everyone knows the benefits and boost you will get from caffeine. Caffeine will not only give you a little energy boost, it will act as pain reliever as well. So, it can help you push faster and harder for longer. I would steer clear of supplements that use other stimulants (other than the mild stimulant effect of green tea extract) as most pre workouts and “fat burners” are chock full of stimulants that can be potentially dangerous.
2) L-Carnitine (1-3 grams)
L-Carnitine has been shown to increase the transport of fat into the mitochondria, where it can be readily burned as fuel. This is not a miracle supplement, but that sounds like something I wouldn’t want to leave out of my supplement regimen!
3) Green Tea Extract (500mgs)
Green tea is widely known for its slight ability to increase fat burning and mild boost in metabolic rate.
4) Branched Chain Amino Acids (2-3 grams)
This is included to “protect your muscles” during intense training and in a caloric deficit. You could also just consume a scoop of whey isolate as well.
5) Glutamine (5 grams)
This is a great anti catabolic supplement that will help prevent muscle breakdown during your cutting phase.
My personal choices to get these ingredients and more are SHRED JYM, Muscle Mass BCAA by Beverly International, and any plain glutamine powder will work. Remember, supplements are not the end all be all when it comes to a workout program. Get your diet in order, your weight training program, cardiovascular program, rest, and then supplementation. Stay consistent and always strive to increase overall volume. Those are the most important things. The supplements just top off a great program.