Fat burners in sports nutrition: True and myths

Do not include any personal opinions or anecdotes. Focus solely on factual information and scientific evidence.
Fat burners in sports nutrition: True and myths

I. Understanding of fat burners:

1. Definition and classification:

   Fat -burners are a class of sports additives designed to increase metabolic rate, suppress appetite, increase thermogenesis and enhance oxidation of fats in the body. They are not a “magic tablet” for weight loss, but rather a tool that supports diet and physical exercises. The classification of fat burners is based on the mechanism of action and ingredients:

   • Thermogenics: Increase the internal body temperature, which leads to burning more calories. Often contain caffeine, green tea extract, synephrine and other stimulants.

   • Lipotropiki: Improve the process of splitting and transporting fats, facilitating their use as a source of energy. These include L-carnitine, choline, inositol and CLA (conjugated linoleic acid).

   • Carbohydrate blockers: Inhibit enzymes that split carbohydrates, thereby reducing their absorption in the intestines. Examples: white beans extract (Phaseolus vulgaris).

   • Fat blockers: Prevent the absorption of fat fats, contacting them in the gastrointestinal tract. An example is chitosan.

   • Suppliers of appetite: Reduce the feeling of hunger, which helps to control the consumption of calories. They contain fiber, Garcinia extract of Cambodia (Hydroxycitric Acid – HCA) and other substances.

   • Diuretics (diuretics): Reduce water retention in the body, which leads to a temporary weight loss. Do not affect the fat mass and are not recommended for long -term use.

   • Thyroid stimulants: Theoretically, they can increase the activity of the thyroid gland, stimulating metabolism. Often contain iodine and selenium, but their effectiveness and safety cause disputes.

2. The mechanisms of action at the cellular level:

   The effectiveness of fat burners is due to their influence on various metabolic processes at the cellular level:

   • Lipolysis stimulation: Some ingredients, such as caffeine and synephrine, stimulate the release of fatty acids from fat cells (adipocytes). This occurs due to the activation of beta-adrenergic receptors, which leads to an increase in the level of cyclic AMF (TsAMF) and the activation of the enzyme hormone-sensitive lipase (GD). GSL breaks triglycerides stored in adipocytes into glycerin and fatty acids.

   • Improving fatty acid transport: L-carnitine helps to transport fatty acids through the mitochondria membrane, where they are oxidized and energy production. L-carnitine is associated with fatty acids, forming azil-carnitine, which can move through a mitochondrial membrane.

   • Mine thermogenesis: Thermogenic ingredients, such as capsaicin (from chili pepper) and green tea extract (in particular, Epagallokatechin Gallat – EGCG), activate the sympathetic nervous system, which leads to an increase in thermal products and energy consumption. EGCG inhibits the Catechol-O-O-methylTransferase (COMT) enzyme, which destroys norepinephrine, increasing its concentration and duration.

   • Lipogenesis inhibiting: Some ingredients, such as HCA from Garcinia Cambodia, can inhibit an ATP-cytestle enzyme that is involved in the synthesis of fatty acids from carbohydrates. This theoretically can reduce the formation of new fat deposits.

   • Modulation of the hormonal background: Some fat burners can affect the level of hormones involved in the regulation of appetite and metabolism. For example, caffeine can increase the level of adrenaline and norepinephrine, which suppress the appetite and stimulate lipolysis.

3. Ingredients and their scientific justification:

   • Caffeine: The stimulator of the central nervous system increases thermogenesis, lipolysis and improves physical performance. It is scientifically proven that caffeine helps to burn fat, especially in combination with physical exercises. However, the effect depends on individual sensitivity and dosage.

   • Green tea extract (EGCG): Antioxidant improves metabolism and increases oxidation of fats. Studies show that EGCG can help reduce weight and reduce the waist circumference, especially in combination with caffeine.

   • L-Carnitin: Transports fatty acids to mitochondria for oxidation. The effectiveness of L-carnitine for burning fat is a subject of disputes. Some studies show a positive effect, especially in people with L-carnitine deficiency or in the elderly.

   • Sinefrin: A stimulator similar to ephedrine increases thermogenesis and lipolysis. The effectiveness of Sinefrin for fat burning is proved in some studies, but it is necessary to take into account potential side effects, especially in combination with other stimulants.

   • CLA (conjugated linoleic acid): Fatty acid can reduce the fat mass and increase muscle. CLA studies show conflicting results. Some studies confirm the positive effect, while others do not reveal a significant effect on the composition of the body.

   • Garcinia Cambodia (HCA): Suppresses appetite and inhibits lipogenesis. HCA efficiency for fat burning is not proven convincingly. Many studies have not revealed a significant impact on weight loss.

   • Capsaicin: Increases thermogenesis and suppresses appetite. Capsaicin can contribute to fat burning and reducing calorie intake.

   • Fiber: Improves a feeling of saturation and slows down the absorption of carbohydrates. Fiber can help reduce weight by reducing calorie intake.

   • Hitosan: Binds fats in the gastrointestinal tract, reducing their absorption. The effectiveness of chitosan for fat burning is limited. Some studies show a slight effect, but others do not reveal a significant effect on weight loss.

4. Pharmacokinetics and bioavailability of key ingredients:

   Pharmacokinetics and bioavailability of the ingredients of fat burners determine their concentration in the blood and tissues, as well as the duration of the action.

   • Caffeine: It is quickly absorbed in the gastrointestinal tract, reaching a peak concentration in the blood after 30-60 minutes. The half-life is 3-7 hours. The bioavailability of caffeine is high.

   • EGCG: Egging EGCG from green tea is relatively low. Bioavailability can be improved by using EGCG with vitamin C or food. The half -life period is several hours.

   • L-Carnitin: The absorption of L-carnitine from food additives varies and can be improved by eating with carbohydrates. The half -life period is several hours.

   • Sinefrin: The absorption of Sinefrin from Gorky Orange (Citrus aurantium) is relatively low. Metabolism occurs in the liver. The half -life period is several hours.

   • CLA: CLA absorption occurs in the small intestine. CLA is transported in the blood in lipoproteins. Metabolism occurs in the liver.

   • HCA: The absorption of HCA from Garcinia Cambodia varies and can be low. Metabolism occurs in the liver.

   • Capsaicin: The absorption of capsaicin occurs in the gastrointestinal tract. Metabolism occurs in the liver.

   Bioavailability and pharmacokinetics of ingredients can depend on various factors, including individual characteristics of the body, dosage, form of release and interaction with other substances.

II. Myths and misconceptions about fat burners:

1. Myth: fat burners are a magical tool for weight loss.

   Is it true: Fat -burners are not a replacement for healthy nutrition and physical exercises. They can be a useful addition to diet and training, but will not be effective without them. To achieve a sustainable weight loss, it is necessary to create a calorie deficit, using less calories than burned, and regularly engage in physical exercises. Fat -burners can help accelerate this process, but are not the main factor.

2. Myth: fat burners burn fat without any effort.

   Is it true: Most fat burners work due to an increase in thermogenesis and lipolysis, which requires additional energy costs of the body. For effective burning of fat, it is necessary to maintain physical activity and a diet with calorie deficiency. Fat -burners can help increase energy consumption and improve training results, but will not replace physical efforts.

3. Myth: The more stimulants in the fat burner, the more effective it is.

   Is it true: The high content of stimulants, such as caffeine and synephrine, can lead to side effects, such as anxiety, insomnia, increased blood pressure and rapid heartbeat. The effectiveness of the fat burner does not always depend on the number of stimulants. More importantly, a balanced composition and individual tolerance.

4. Myth: All fat burners are equally effective.

   Is it true: The effectiveness of the fat burner depends on its composition, the dosage of the ingredients, the individual characteristics of the body and the lifestyle. Some ingredients have a scientific justification, while others have not proved their effectiveness. It is important to choose fat burners with a proven composition and take into account individual tolerance.

5. Myth: fat burners are suitable for everyone.

   Is it true: Fat burners can be contraindicated in people with certain diseases such as cardiovascular diseases, hypertension, thyroid diseases, anxiety disorders and pregnancy. Before using fat burners, you need to consult a doctor, especially if you have any diseases or you take medications.

6. Myth: fat burners are addictive.

   Is it true: Some fat -burners containing stimulants, such as caffeine, can cause adolescence and cancellation syndrome. When such fat burners are stopped, headaches, fatigue and irritability may occur. It is recommended to gradually reduce the dosage of stimulants to avoid cancellation syndrome.

7. Myth: fat burners destroy muscles.

   Is it true: Fat -burners themselves do not destroy muscles. However, with improper nutrition and training, especially with severe calorie deficiency, muscle mass can occur. It is important to use a sufficient amount of protein and engage in strength training to maintain muscle mass during weight loss.

8. Myth: fat burners can be taken constantly.

   Is it true: Long -term use of fat burners can lead to tolerance to the ingredients and a decrease in efficiency. It is recommended to take breaks in the use of fat burners so that the body does not get used to them. In addition, prolonged use of stimulants can negatively affect the cardiovascular system.

9. Myth: fat burners are doping.

   Is it true: Some ingredients of fat burners can be prohibited in professional sports. Before using fat burners, it is necessary to check the composition for the presence of prohibited substances in accordance with the rules of your sports organization.

10. Myth: fat burners increase metabolism forever.

    Is it true: Fat burners have a temporary effect on metabolism. After the cessation of administration, metabolism returns to the initial level. To maintain the result, it is necessary to continue to observe a diet and engage in physical exercises.

III. Scientific research and clinical trials:

1. Meta-analyzes of the effectiveness of fat burners:

   Numerous meta analyzes evaluate the effectiveness of various ingredients used in fat burners. A meta-analysis is a statistical analysis that combines the results of several studies to obtain a more accurate assessment of the effect.

   • Caffeine: Met-analyzes show that caffeine can contribute to a moderate weight loss and increase in energy consumption. However, the effect depends on the dosage and individual sensitivity.

   • Green tea extract (EGCG): The meta-analyzes show that EGCG in combination with caffeine can help reduce weight and reduce the waist circumference.

   • L-Carnitin: Met-analyzes show that L-carnitine can contribute to a moderate weight loss, especially in people with obesity or insulin resistance.

   • CLA (conjugated linoleic acid): Met-analyzes show conflicting results. Some studies confirm the positive effect of CLA to reduce fat mass, while others do not reveal significant effects.

   • Garcinia Cambodia (HCA): The meta-analyzes did not reveal convincing evidence of HCA efficiency to reduce weight.

2. Research in people and animals:

   Clinical studies in humans and animals allow us to evaluate the effectiveness and safety of fat burners.

   • Caffeine: Research in public shows that caffeine increases thermogenesis, lipolysis and improves physical performance.

   • Green tea extract (EGCG): Research in public shows that EGCG can help reduce weight, reduce the waist circumference and improve glucose metabolism.

   • L-Carnitin: Research in public shows that L-carnitine can improve physical performance, reduce muscle fatigue and promote recovery after training.

   • Sinefrin: Studies in public show that Sinefrin increases thermogenesis and lipolysis.

   • CLA (conjugated linoleic acid): Research in humans show conflicting results. Some studies confirm the positive effect of Cla to reduce fat mass and increase muscle mass, while others do not reveal significant effects.

   • Garcinia Cambodia (HCA): Research in humans did not reveal convincing evidence of HCA efficiency to reduce weight.

3. Safety assessment and side effects:

   Evaluation of safety and side effects of fat burners is an important aspect of their study.

   • Caffeine: Side effects of caffeine may include anxiety, insomnia, increased blood pressure and rapid heartbeat.

   • Green tea extract (EGCG): EGCG is usually considered safe, but in high doses can cause nausea, diarrhea and an increase in the level of liver enzymes.

   • L-Carnitin: L-carnitine is usually considered safe, but in high doses can cause nausea, diarrhea and fish smell of the body.

   • Sinefrin: Sine effects of Sinefrin can be similar to the side effects of ephedrine and include increased blood pressure, rapid palpitations and anxiety.

   • CLA (conjugated linoleic acid): Cla can cause side effects, such as nausea, diarrhea and an increase in cholesterol.

   • Garcinia Cambodia (HCA): HCA can cause side effects, such as nausea, diarrhea and headache.

IV. Recommendations for the use of fat burners:

1. Consultation with a doctor:

   Before using fat burners, you need to consult a doctor, especially if you have any diseases or you take medications. The doctor can evaluate your health status and give recommendations for the choice of the safest and most effective fat burner.

2. Choosing a quality product:

   Choose fat burners from reliable manufacturers with a proven reputation. Check the composition of the product for the presence of ingredients, the effectiveness of which is proved by scientific research. Avoid products with a dubious composition or unreasonable promises.

3. Dosage compliance:

   Strictly observe the dosage indicated on the packaging of the product. Do not exceed the recommended dose, as this can lead to side effects. Start with a minimum dose to evaluate individual tolerance.

4. Combination with diet and training:

   Fat burners are most effective in combination with a healthy diet and regular physical exercises. Create a calorie deficit using less calories than burned, and do physical exercises for at least 150 minutes a week.

5. Correct admission time:

   Most fat burners are recommended to be taken in the morning or before training. Do not take fat burners before bedtime, as they can cause insomnia.

6. Hydration:

   Use enough water during the day, especially when taking fat burners, as they can have a diuretic effect.

7. Cycling:

   Take breaks in the reception of fat burners to avoid tolerance to the ingredients and reduce efficiency. It is recommended to take fat burners for 4-8 weeks, and then take a break for 2-4 weeks.

8. Side effects monitoring:

   Carefully follow your well -being during the reception of fat burners. If side effects appear, such as anxiety, insomnia, increased blood pressure or rapid heartbeat, stop taking the product and consult a doctor.

9. Individual approach:

   The effectiveness of fat burners can vary depending on the individual characteristics of the body, lifestyle and genetic predisposition. Do not expect the same results from fat burners, like other people.

10. Realistic expectations:

    Do not expect instant results from fat burners. Weight reduction is a gradual process that requires time and effort. Fat -burners can help accelerate this process, but will not replace a healthy lifestyle.