And perhaps most interestingly was a small study published in the journal Lipids. Forty obese women were split into two groups. One group consumed 10 ml of soybean oil and the other 10 ml of coconut oil at each meal, three times per day for 12 weeks.

Both groups followed a low-calorie diet and walked 50 minutes each day, as well. While more research is needed to show that MCT powder caused the changes in body composition, these studies are definitely worth noting. And changing some of the fats in your diet could help you cut a few calories and hit your fat loss goals a little quicker.

While green tea certainly has some beneficial effects , its impact on body composition has been largely overstated. A group of researchers conducted a meta-analysis on the effects of green tea and concluded the following:.

Green tea or green tea extracts intake or its extracts exerts no statistically significant effect on the weight of overweight or obese adults.

There is a small effect on the decrease in the percentage of fat mass, but it is not clinically relevant. So if you love all things green tea, they might not help you lose weight but it sure tastes good! Caffeine pills are the newest up and coming trend in easy hacks for weight loss. But how effective is caffeine in weight loss?

As any daily coffee drinker knows though, there are some side effects associated with caffeine or lack thereof , including nervousness, jitteriness, and in extreme cases, vomiting and tachycardia.

Caffeine in pill form can have negative side effects though. Glutamine is another popular supplement among gym-goers because of its purported muscle-building benefits.

One study showed no significant correlation between dietary taurine intake and body composition improvements among obese adults. Another found that in adults with heart problems, mg of taurine daily was associated with physical improvements and increased exercise capacity but not body composition.

Calcium is one of the most important minerals when it comes to bone health. It can help improve your bone mineral density though the effect is small , and is responsible for many other functions within your body. For body composition though, it has zero impact.

BCAA supplement companies often cite research that demonstrates the anabolic effects of BCAA supplementation to sell their products. However, all the research really tells us is that increasing BCAA levels and leucine in particular before and after exercise may help build more muscle.

There are a handful of nutritional supplements that show promise when it comes to improving your body composition. Thermogenics caffeine and green tea and taurine are probably not going to promote noticeable fat loss.

Dietary supplements can do just what their name implies: provide supplemental nutrition. When it comes to improving your body composition, start with the basics.

Get your body composition tested to see your starting point and tailor your diet and exercise accordingly. Then if you think you need a supplement to gain those last few pounds of muscle, or lose those last few pounds of fat, consider the ones we mention above that are backed by solid data.

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Hit enter to search or ESC to close. Close Search. Body Composition InBody Blog Nutrition How Dietary Supplements Affect Your Body Composition, According to Science By InBody USA June 28, February 6th, No Comments. Home » Blogs » How Dietary Supplements Affect Your Body Composition, According to Science Fat loss pills.

Protein powders. But do these supplements actually make a difference when it comes to body composition? Whey Protein Whey protein has been studied more than any other protein powder. The Bottom Line About Protein In a study published in the Journal of the International Society of Sports Nutrition , researchers compared muscle development in three groups of athletes on the same exercise routine but with different protein intake levels.

Creatine Image source: Wikimedia Creatine is a popular supplement among bodybuilders and athletes because of its apparently positive effects on muscular strength. HMB HMB, or beta-hydroxy beta-methylbutyrate, is a metabolite of the essential amino acid leucine that has been used as a dietary supplement in the bodybuilding community for years.

Supplements That Can Help You Lose Weight or really, just fat The evidence around fat loss dietary supplements is a little dicier. Green Tea Image source: Wikimedia While green tea certainly has some beneficial effects , its impact on body composition has been largely overstated.

A group of researchers conducted a meta-analysis on the effects of green tea and concluded the following: Green tea or green tea extracts intake or its extracts exerts no statistically significant effect on the weight of overweight or obese adults.

Caffeine Caffeine pills are the newest up and coming trend in easy hacks for weight loss. Glutamine Glutamine is another popular supplement among gym-goers because of its purported muscle-building benefits. Calcium Image source: Wikimedia Calcium is one of the most important minerals when it comes to bone health.

Wrap-up There are a handful of nutritional supplements that show promise when it comes to improving your body composition. Love 0 Share Tweet Share Pin. POPULAR POSTS. Previous Post InBody Will Give Free Body Composition Testing at the National Strength and Conditioning Association NSCA National Conference Next Post InBody Announces Integration with MYZONE to Bring Biometric Data to Gym-Goers.

Fitness InBody Blog The Best Leg Workouts, According to Science. With traditional weight loss methods, people may drastically cut calories and increase cardiovascular exercise in order to expend more energy.

Though this may result in weight loss, it will most likely trim both fat and muscle mass While cardiovascular exercise is important for weight loss and overall health, strength training is necessary to alter body composition 11 , In addition, a diet high in protein facilitates fat loss while supporting muscle growth For example, a lean bodybuilder who wants to put on more muscle and cut fat will have different dietary and exercise needs than a person with overweight or obesity looking to lose weight and increase muscle tone.

The good news is that body recomposition benefits everyone, regardless of the amount of fat you want to drop or muscle you want to gain. The key to effective body recompositioning is finding the right balance between diet and exercise.

Those wanting to alter their body composition should use methods to increase muscle mass and cut fat. Though body recomposition principles can be used by anyone, methods vary depending on your body composition goal.

From increasing your risk of many chronic diseases to affecting your emotional wellbeing and body image, excess body fat can negatively impact health in many ways 14 , To lose body fat , a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy Consuming a diet rich in protein has been shown to reduce fat while preserving lean body mass.

A study in 88 adults with overweight found that a hypocaloric diet that contained 0. Studies have shown that higher protein intake is necessary for athletes attempting to lose fat while maintaining muscle. Another older review of six studies showed that athletes who lost the least amount of muscle mass while cutting calories consumed the most protein — 1.

For this reason, upping your protein intake to at least 0. Aside from hiking protein intake and increasing calorie expenditure, here are other tried-and-true methods for losing body fat:. Moderately decreasing your calorie intake, limiting processed foods, and increasing protein and fiber intake are the best ways to lose fat while preserving muscle mass.

While losing fat is important, maintaining or gaining muscle is key to changing your body composition. A balanced diet rich in whole foods , such as fresh produce, healthy fats, complex carbohydrates, and protein, is best for everyone, regardless of fitness goals.

Individuals trying to reform their body composition may need to focus on bumping up their protein intake , as studies have shown that a high protein diet is necessary for promoting muscle growth. For example, one review concluded that 0.

Another review of 49 studies found that even though participants consumed an average 0. The researchers concluded that consuming the recommended daily allowance RDA of 0.

Along with a high protein, whole foods diet, incorporating strength training exercise into your routine is crucial. Strength training involves using resistance exercises to build strength and muscle mass.

An example of strength training is lifting weights. If building muscle and reducing fat is your goal, experts recommend a training protocol of at least 2 days of resistance training per week. A review of 10 studies demonstrated that resistance training twice per week was more effective at maximizing muscle growth than training just once per week Combining strength training exercises like squats, bench presses, pushups, and other muscle-building exercises for 2 to 3 days per week alongside 1 to 2 days per week of interval training may be the perfect combination.

Studies show that combining high intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength 27 , To build muscle, increase your protein intake to at least 0.

Research demonstrates that consuming whole, complete protein sources throughout the day is the best way to gain muscle mass. For example, consuming high quality protein sources — including protein supplements — up to 2 hours after working out stimulates muscle protein synthesis Protein sources that contain high amounts of essential amino acids EAAs , especially the branched chain amino acid leucine, are most effective at promoting muscle growth.

Whey protein is a type of protein powder that is rich in EAAs and makes a convenient post-workout protein source. Plus, supplementing with whey protein has been shown to boost muscle growth when combined with resistance training programs Supplements including whey, pea protein, casein, and hemp powders are a practical way to increase your protein intake and can be especially helpful for those engaged in rigorous resistance training.

Adding protein sources , such as eggs, chicken, fish, nuts, nut butters, beans, and yogurt, to every meal and snack is the best way to meet your needs. Protein supplements such as whey protein powder can boost your protein intake and stimulate muscle growth. However, research shows that the most effective way to meet protein needs is through consuming whole food sources throughout the day.

Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism.

Try increasing your protein intake to at least 0. Body recomposition methods can be used by everyone from elite athletes to those simply looking for a healthy way to get in shape.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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