by David Minishian | Jul 20, 2026 | Fat Loss, Supplements
Walk into any supplement store and you’ll find a wall of products promising to burn fat, build muscle, or “optimize” something you didn’t know needed optimizing. Most of it is marketing built on thin evidence. Training consistency and nutrition do the vast majority of the work — supplements fill small gaps at the edges, nothing more.
If you only take three things away from this page, take these three: protein, creatine, and caffeine. They’re the supplements with the deepest, most consistent research behind them — everything else on this list plays a smaller, more situational role.
As always, talk to your doctor before starting any new supplement, especially if you take medication or have an existing health condition — this isn’t medical advice, just a training-and-nutrition coach’s honest take on the evidence.
The Big Three
Protein
Protein is the foundation everything else sits on top of. The International Society of Sports Nutrition’s position stand puts the effective range for people who train at roughly 0.7–1.0 gram per pound of bodyweight per day — and total daily intake matters far more than exactly when you eat it. A protein shake isn’t a magic ingredient; it’s just a convenient way to hit that number when whole food isn’t practical. If you’re already eating enough through food, a shake adds nothing extra. If you’re consistently falling short, it’s the simplest, most well-supported gap to close.
A good rule of thumb is to start with your pounds of lean body mass in grams of protein.
Creatine
Creatine monohydrate is one of the most studied supplements in existence, and the evidence is genuinely strong and consistent: it supports strength and power output during training, which over time supports more muscle growth. It’s inexpensive, well-tolerated, and one of the few supplements where the research isn’t just marketing dressed up as science.
My preference is micronized which helps it completely dissolve in water so it’s not gritty.
Caffeine
Caffeine has a well-established, consistent research base for improving exercise performance, most reliably for endurance-type efforts, with somewhat more variable but still real benefits for strength and power work. The effective range in most studies is roughly 1.5–3 mg per pound of bodyweight, taken shortly before training. If you already drink coffee before a workout, you may already be getting a real performance benefit, not just a mental one.
If caffeine makes you jittery, try drinking green tea. It contains L-theanine, which will mitigate the jitters and crashes associated with caffeine.
Everything Else Plays a Smaller Role
The supplements below have some legitimate research behind them, but the evidence is more mixed, more situational, or the effect size is smaller than what protein, creatine, and caffeine offer. None of them are harmful at reasonable doses — they’re just not where your money or attention should go first.
Beta-Alanine — has real evidence for buffering fatigue in high-intensity efforts lasting roughly 1–4 minutes (think a hard finisher set or a tough interval). The well-known tingling sensation is a harmless side effect, not a warning sign.
Fish Oil / Omega-3s — reasonable evidence for supporting joint comfort and general cardiovascular health if you’re not regularly eating fatty fish. It’s not a fat-loss or muscle-building supplement on its own — it supports the body that lets you keep training consistently.
L-Citrulline — research here is genuinely mixed: some studies show modest improvements in blood flow, pump, and endurance in higher-rep training, especially in combination with other amino acids; other studies show little effect. Reasonable to try, not something to expect dramatic results from alone.
BCAAs (Branched-Chain Amino Acids) — evidence is mixed and context-dependent. If you’re already getting enough total protein, BCAAs add very little on their own, since you’re already getting these same amino acids as part of complete protein. Some research shows a benefit in specific endurance/fatigue contexts, but for most people focused on general strength and fat loss, this is a lower priority than the big three above.
Multivitamins — think of this as an insurance policy, not a performance enhancer. It covers gaps in an imperfect diet rather than driving results directly. Women have some distinct considerations (iron needs that vary by age and cycle, for example), which is why a women’s-specific formula can make sense — but the core purpose stays the same either way.
L-Carnitine — often marketed as a fat burner, but the evidence for meaningful fat loss in people already eating a reasonable diet is weak. Not harmful, just one of the first things to skip if budget is a factor.
Glutamine — heavily marketed for recovery and muscle preservation, but for people already eating adequate protein, the body typically produces what it needs on its own. The evidence for added benefit from supplementing is thin. Safe to skip.
The Bottom Line
If you’re only going to spend money on a handful of things, protein, creatine, and caffeine cover the large majority of what supplements can realistically do for you. Everything else on this list is a smaller, more situational add-on — not a shortcut around training and nutrition fundamentals.
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by David Minishian | Dec 11, 2022 | Exercise, Fat Loss, Lifestyle Habits, Nutrition, Sleep, Stress Management, Supplements, Weight Loss
Are you looking for ways to kickstart your metabolism and burn fat faster? If so, this article is for you. In this post, we’ll discuss seven easy-to-implement steps that can help get your metabolism up and running in no time. We’ll also share some tips on how to keep it going strong over the long haul. So let’s jump right in!
1. Increase Your Protein Intake
Protein is an essential nutrient that helps to build muscle mass and increase your metabolic rate. Studies have shown that people who consume higher amounts of protein tend to burn more calories than those who don’t eat as much protein. Aim for at least .5 gram of protein per pound of body weight each day. If you’re lifting weights, aim for 1 gram of protein per pound of lean body mass (you’ll need to know you’re body fat percentage to find your lean body mass). Good sources of protein include lean meats such as chicken breast or fish; eggs; dairy products like yogurt or cottage cheese; legumes like chickpeas or lentils; nuts and seeds; tofu; quinoa; tempeh; spirulina; etc.
2. Eat More Fiber-Rich Foods
Fiber helps keep you feeling full longer which can help prevent overeating and snacking between meals – both key factors when trying to lose weight. It also aids digestion by helping food move through the digestive tract slowly which can promote a healthy metabolism. Aim for 25–30 grams of fiber daily from foods such as fruits and vegetables, whole grains (such as oats), beans/legumes (like black beans), nuts/seeds (almonds and flaxseeds are great!), and avocados. Refined and processed foods lack fiber. To consume more fiber rich foods, a good general rule is to gravitate towards whole foods with minimal processing.
3. Stay Hydrated & Reduce Sugary Drinks
Drinking plenty of water throughout the day not only hydrates our cells but also helps with digestion. Being hydrated makes it easier for our bodies to absorb nutrients from food while eliminating toxins at the same time! As an added bonus: drinking enough water will help reduce strong cravings that are often thirst mistaken for hunger leading us down a path toward unhealthy snacks instead of healthier choices. Additionally try to reduce the consumption of sugary drinks like sodas which contain empty calories that won’t nourish our bodies. If soda is consumed regularly over time, this liquid candy will make it more difficult to lose fat and adds extra pounds onto our waistlines…not exactly what we want when trying to slim down.
4. Get Moving & Exercise Regularly
Regular exercise has been proven to not only boost one’s mood but also increases our metabolic rates over periods lasting anywhere from 24 to 72 hours after physical activity has taken place. This means even after having finished exercising there’s still benefit being gained simply because we’ve made exercise part of our weekly routine. As a bonus, if high intensity interval training (HIIT) workouts or resistance based training are used during these exercise sessions our metabolic rate increases significantly more. Moving consistently is the first goal, but the right type of exercise or training can maximize our efforts in terms of the time spent working out – it’s a win-win situation all around!
5. Prioritize Sleep Quality
Getting adequate sleep every night plays a major role in keeping hormones balanced, which helps regulate the appetite and reduces cravings associated with late night snacking binges. Individuals who suffer from a chronic lack of sleep often have unwanted weight gain despite the best intentions to move more and eat fewer calories. Aiming towards 7–9 hours of sleep nightly should be considered mandatory, especially considering how important quality restful sleep is towards overall health. With enough sleep a well rested body can more consistently maintain the positive eating habits that support a caloric deficit. This deficit is required to maximize the rate of fat loss!
6. Reduce Stress Levels
Finding ways to reduce stress levels may seem difficult at first; however there is a huge pay off in practicing stress reducing activities. Living in a state of constant stress promotes higher levels of cortisol. This hormone when chronically elevated can decrease our ability to lose fat. Not only does the hormone physically promote fat storage, but it can inhibit the mental clarity and the decision making ability required to stay on a diet plan resulting in half hearted attempts at staying the course. Luckily, a few simple mindfulness activities when practiced regularly can prevent a state of chronic stress so your body can continue being a fat burning machine. Deep breathing exercises are one proven method that is effective at recentering our body and mind. There are a variety of ways to practice deep breathing as seen in yoga, tai chi, and pilates, but the principle practice remains the same. Start by taking a deep breath in, holding it for 5 seconds, then slowly exhaling. Do this with your eyes closed paying attention to your body and breath. After only 10 repetitions this easy technique can significantly reduce stress and bring clarity back to your body and mind.
7. Supplement Smartly
Supplements aren’t required when creating a healthy lifestyle, but they may offer additional support depending upon individual needs. Whether it’s a protein powder, stimulant, creatine, probiotic, vitamin, mineral, or herb there may be a certain product or combination of products that prove beneficial. However, there are no supplements that should be applied to everyone. When determining if a supplement is right for you, consult your coach and medical team to ensure using the product will safely and effectively supplement your existing diet to help you meet your nutritional needs.