The Best Supplements to Take Before Fasted Workouts

Fasted workouts are popular among people who want to burn fat more efficiently. This type of workout is usually done in the morning before eating. The idea is that your body, low on glycogen (its stored carbohydrates), will burn fat instead. But exercising in a fasted state can also cause muscle loss and low energy. This is where supplements come in. The right supplements can improve performance, protect muscles, and help you burn more fat.

1. Caffeine: The Fat-Burning Booster

Caffeine is a common choice for fasted workouts. It boosts energy, burns fat, and improves focus. Caffeine helps you feel more awake and reduces fatigue. It can also make your body burn more calories during exercise, especially when you haven’t eaten.

How It Helps:

• Boosts metabolism: Caffeine increases your metabolic rate, so you burn more calories.
• Burns more fat: In a fasted state, caffeine helps your body burn even more fat.
• Improves focus and energy: Caffeine helps you stay alert and energized, even if you haven’t eaten.

How to Take It:

Take 200-400 mg of caffeine 30-60 minutes before your workout. You can get it from coffee or pre-workout drinks.

2. Branched-Chain Amino Acids (BCAAs): Protect Your Muscles

When you work out without eating, your body may break down muscle for energy. BCAAs help prevent this. BCAAs include three important amino acids: leucine, isoleucine, and valine. These help protect muscles from breaking down during a fasted workout.

How They Help:

• Prevent muscle loss: BCAAs fuel your muscles and protect them from damage.
• Support recovery: They help muscles recover faster after a workout.
• Promote muscle growth: Leucine triggers protein synthesis, which repairs muscles.

How to Take Them:

Take 5-10 grams of BCAAs about 30 minutes before working out. This will help protect your muscles.

3. Beta-Alanine: Beat Fatigue

Beta-alanine helps delay muscle fatigue. It reduces the buildup of lactic acid in your muscles. This helps you work out longer without getting tired.

How It Helps:

• Increases endurance: Beta-alanine lets you train longer by fighting fatigue.
• Delays muscle fatigue: It helps your muscles get rid of lactic acid, which causes tiredness.

How to Take It:

Take 2-5 grams of beta-alanine about 30 minutes before your workout.

4. L-Carnitine: Burn More Fat

L-carnitine is a supplement that helps your body burn fat. It moves fatty acids into your cells, where they can be used as fuel. This is perfect for fasted workouts, as your body is already in fat-burning mode.

How It Helps:

• Burns fat: L-carnitine makes your body use fat for energy.
• Boosts endurance: It helps you stay energized during long workouts.
• Reduces soreness: It can also reduce muscle soreness after exercise.

How to Take It:

Take 1-2 grams of L-carnitine about 30 minutes before your workout.

5. Citrulline Malate: Boost Blood Flow

Citrulline malate increases blood flow to your muscles. It helps improve endurance and strength during your workout.

How It Helps:

• Increases blood flow: It raises nitric oxide levels, which improves circulation.
• Boosts endurance: It helps muscles work longer without getting tired.
• Improves power: Citrulline malate also boosts strength in high-intensity exercises.

How to Take It:

Take 6-8 grams of citrulline malate 30-45 minutes before your workout.

6. Electrolytes: Stay Hydrated

Electrolytes are minerals that help your body stay hydrated. During fasted workouts, you may lose water and electrolytes, which can cause cramps and reduce performance. Replacing them is key.

How They Help:

• Prevent dehydration: Electrolytes help balance fluids in your body.
• Support muscle function: They help your muscles work properly and prevent cramps.
• Improve endurance: Staying hydrated improves overall performance.

How to Take Them:

Drink an electrolyte drink or take tablets with water 15-30 minutes before your workout.

7. Creatine: Boost Strength

Creatine is known for increasing strength and muscle size. It helps your body produce energy during short, intense bursts of exercise. It can be useful for fasted workouts to give you extra strength.

How It Helps:

• Increases energy: Creatine helps produce ATP, the main source of energy for muscles.
• Improves strength: You can lift heavier and work harder.
• Supports muscle growth: Regular use of creatine helps build muscle mass.

How to Take It:

Take 5 grams of creatine 30 minutes before your workout.

8. Green Tea Extract: Natural Fat Burner

Green tea extract is rich in antioxidants and EGCG, a compound that helps burn fat. It also contains a small amount of caffeine, giving you a light energy boost.

How It Helps:

• Burns fat: EGCG and caffeine work together to boost fat burning during exercise.
• Improves metabolism: It increases your metabolic rate, helping you burn more calories.
• Offers antioxidants: The antioxidants in green tea protect your body from damage caused by exercise.

How to Take It:

Take 400-500 mg of green tea extract about 30 minutes before your workout.

Conclusion

Fasted workouts can help burn fat, but they can also lead to muscle loss and low energy. The right supplements can make a big difference. Caffeine, BCAAs, beta-alanine, L-carnitine, citrulline malate, electrolytes, creatine, and green tea extract are the best options. These supplements will help you perform better, protect your muscles, and burn more fat.

Incorporate these supplements into your fasted workout routine to reach your fitness goals faster.