THE TOP PILLS TO POP

Not sure where to start when it comes to supplementation? You’re not alone. Here are some of the key nutrients worth knowing and how they can support your health and fat-loss efforts. Men’s Health – and science – have you well covered

01 BETA MILEAGE

Training at your cardiovascular limit is the key to leaving your belly fat for dust. The Journal Of Sports Nutrition found that beta alanine increases your VO2 max and overall endurance, so you’ll clock up more miles, whatever your cardio of choice.

02 GO WITH THE FLOW

Few supplements boost performance in the gym and aid recovery as soon as you hit the changing rooms. L-arginine promotes the flow of blood and nutrients to your muscles before and after workouts for a body-changing double whammy.

03 FULL OF BEANS

Coffee’s boost isn’t only for the morning commute. Caffeine significantly increases fat oxidation, says The American Journal Of Clinical Nutrition, and raises your metabolic rate for up to three hours after ingesting. It’ll up your VO2 max by around 4%, too.

04 MAGIC MUSHROOM

It’s often been claimed cordyceps is the secret ingredient in China’s Olympic success. The men in white coats agree. The fungus can lift your metabolic threshold – the point at which you get cramp – by an impressive 10.5%, University of California studies concluded.

01 DOUBLE DEFENCE

Ensuring adequate levels of the mineral chromium helps to level-out blood sugar, reducing carb cravings. Researchers in Texas found that the nutrient might also improve body composition, supporting a better balanced ratio of body fat to lean mass.

02 SUNNY D

Vitamin D deficiency affects over half of Brits during spring and winter. Studies have shown that too little of the sunshine vit can prevent the hormones that switch off your appetite from working properly, so pop a daily pill to avoid snacking off the blues.

03 SHAKE OFF HUNGER

Eating four slices of buttered toast before you hit the hay isn’t the ideal way to round out a hard day’s training. If dinner doesn’t do the trick, down a casein shake. Unlike whey, it’s digested over several hours, leaving you full enough to dodge the fridge-light feast.

04 OIL CHANGE

Fish oil has become a bathroom cabinet staple and for good reason. Aside from the brain-boosting effect, its fatty acids reduce appetite and keep you full for longer by triggering the release of chemicals that tell your body it’s not running on empty.

2KG Extra fat lost after taking omega-3 supps. University of South Australia

01 SLEEP IT OFF

Washboard abs aren’t built on four hours – you need a good-night guarantee. L-theanine is a smart post-3pm alternative to caffeine, sharpening focus while curbing stress to help you doze off later.

Rest assured that you’ll be better primed to train tomorrow.

02 POWER PLAYER

One of the most proven and effective workout supps, creatine is an amino acid that boosts your power output during resistance training. It can even reduce mental fatigue, helping you eek out a few extra reps on those days when you’re not really feeling it.

03 RISE AND SHINE

Get out on the lean side of bed every morning. Scientists in Israel discovered supplementing with tyrosine can help to combat low mood and stress associated with calorie reduction. You won’t feel like surrendering your gains any time soon.

04 HEAVY METAL

Keep that extra plate on the bar. Fearing future pains takes the edge off your desire to push your limits. Top up on magnesium to prepare your muscles for a big session. You could also benefit from better kip, according to a Sleep Foundation report.

Your next PB awaits.