In part two of our series How to Burn Body Fat for Women, we're going to talk about two naturally-occurring supplements (fish oil/krill oil and creatine) that when, paired together, pack a fat burning power punch. Surprisingly, this combo promotes fat burn and lean muscle gain more so for women than men.
If you missed the first installment, click here.
Now, let's get on with the show!
1. FISH &/OR KRILL OIL
These are known as essential fatty acids. The body can’t produce them on its own but needs them to function optimally. A few of the myriad benefits of fish oil:
- Enhanced fat burning and decreased fat storage
- Muscle building ( a MUST for post-menopausal women)
- Improved blood lipid profiles
- Relieve joint pain
- Improve brain function
- Reduced inflammation and on and on.
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| From Sustainably Harvested Antarctic krill |
Q: Is krill oil better than fish oil?
A: A 2013 double blind, placebo-controlled study on 24 healthy volunteers found that “Krill oil consumption increased plasma n-3 PUFA concentration, including EPA and DHA, and reduced n-6:n-3 ratios compared with fish oil”. [1]
In a recent double-blind crossover trial comparing krill oil with fish oil demonstrated that “the highest incorporation of EPA+DHA into plasma phospholipid was provoked by krill oil”. Researchers found an “unexpected high content of free EPA and DHA in krill oil, which might have a significant influence on the availability of EPA+DHA from krill oil”. [2]
A study comparing krill oil with fish (menhaden) oil discovered that “when expressed per mg of EPA or DHA consumed there was a trend toward a greater increase in plasma EPA and DHA with krill oil”. [3]
Natural Stacks Krill Oil features an optimal DHA / EPA ratio and is phosphorylated for superior bio absorption. This ensures that you reap all the potential benefits - nothing is lost in the digestion process.
- Enhanced increase of omega-3 index in healthy individuals with response to 4-week n-3 fatty acid supplementation from krill oil versus fish oil.
- Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations--a comparative bioavailability study of fish oil vs. krill oil.
- Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women
2. CREATINE
When combined with fish or krill oil, creatine becomes an even bigger fat burner and lean muscle gainer... especially for women! This is great news for all of us, but especially post-menopausal women who need that hard-earned muscle even more.
Creatine monohydrate is well-known for its ability to increase strength, lean muscle growth, and endurance. Many people don’t realize that creatine is scientifically-proven to optimize brain power as well. Natural Stacks German micronized creatine monohydrate features exceptional purity and that's why they are one of very rare few companies whose products meet my standards.
Although creatine got a bad rap in the 90's from faulty science, it's been well established today that women -- especially post-menopausal -- benefit greatly from long term creatine supplementation. You may have also heard of creatine's bloating effects. Good news for us, ladies: this happens mostly in men!
Creatine has also been shown to:
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| Creatine is a powerful supplement for post-menopausal women |
- Relieve depression
- Enhance cognition
- Delay mental fatigue
- Increase neuroprotection and
- Promote anti-ageing
Creatine is best-known for it’s ability to improve muscle gains and overall physical performance. [3-6] Many people aren't aware that supplementing with creatine can also significantly boost brain power. It’s been demonstrated to enhance cognition [7-10], delay mental fatigue [11], improve neuroprotection [12,13], and promote anti-aging. [14,15]
In its natural state creatine can be found in foods like beef and pork, although most of it gets broken down during cooking.
NATURAL STACKS BIOCREATINE - THE OPTIMAL CREATINE COMPLEX
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| My favorite creatine source |
Research suggests that these compounds can help transport creatine into the brain and body without having to consume simple carbohydrates!
Himalayan Pink Salt for Maximum Creatine Uptake
Creatine and sodium are “co-transporters”, meaning that creatine absorption is dependent on having adequate levels of sodium. [16-18] However people typically take creatine after working out when their body’s sodium levels are severely depleted (caused by sweating and electrolyte dilution from drinking a lot of water).
Himalayan Pink Salt is included in BioCreatine™ to optimize sodium levels for maximum creatine uptake. Regarded as the highest quality and most nutrient-dense source of sodium on the planet, Himalayan Pink Salt contains more than 84 trace minerals and key electrolytes for optimal health and hydration.
Fenugreek Extract for Absorption and Performance
In the mid-1990's it was discovered that creatine's muscle absorption could be significantly increased with high-glycemic carbohydrates (by simulating an insulin response). [19-23] Insulin assists in the transport of creatine and other nutrients into muscle cells. This is why most commercially available creatine products include sugar or some other form of carbohydrates.
Fenugreek Extract naturally activates the insulin receptor [24,25], creating an effective way to improve creatine absorption without without having to consume carbohydrates. In fact research has shown that creatine + fenugreek is just as effective as creatine + carbohydrates. [26]
Stacking your krill oil with creatine is one of the most powerful potentiators for fat loss and lean muscle gain in women, regardless if you're doing resistance training....
...which you know you should be. ;)
Remember: you are not a damsel in distress. You are the hero of your story.
Until the next post in the series,
Michelle
@MichelleBurleson
PS: Have a question or comment? Leave one below!
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Resources:
- The creatine-creatine phosphate energy shuttle.
- The creatine kinase system and pleiotropic effects of creatine.
- Effects of oral creatine supplementation on muscular strength and body composition.
- Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise.
- Creatine supplementation: Part I : performance, clinical chemistry, and muscle volume.
- Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.
- Oral creatine monohydrate supplementation improves brain performance: a double blind, placebo-controlled, cross-over trial.
- Cognitive effects of creatine ethyl ester supplementation.
- The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores.
- Creatine supplementation and cognitive performance in elderly individuals.
- Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation.
- The neuroprotective role of creatine.
- Synthesis and transport of creatine in the CNS: importance for cerebral functions.
- Creatine in mouse models of neurodegeneration and aging.
- Creatine improves health and survival of mice.
- The regulation and expression of the creatine transporter: a brief review of creatine supplementation in humans and animals.
- Creatine uptake in isolated soleus muscle: kinetics and dependence on sodium, but not on insulin.
- Creatine uptake and Creatine transporter expression among rat skeletal muscle fiber types.
- Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans.
- Carbohydrate ingestion augments creatine retention during creatine feeding in humans.
- Stimulatory effect of insulin on creatine accumulation in human skeletal muscle.
- Protein and carbohydrate induced augmentation of whole body creatine retention in humans.
- Optimization of insulin-mediated creatine retention during creatine feeding in humans.
- The hypoglycaemic activity of fenugreek seed extract is mediated through the stimulation of an insulin signalling pathway.
- Metabolic and molecular action of trigonella foenum-graecum (fenugreek) and trace metals in experimental diabetic tissues
- Effects of combined creatine plus fenugreek extract vs. creatine plus carbohydrate supplementation on resistance training adaptations.
- Effects of a purported aromatase and 5a-reductase inhibitor on hormone profiles in college-age men.
- Physiological aspects of male libido enhanced by standardized trigonella foenum-graecum extract and mineral formulation.
- Effects of fenugreek seeds (trigonella foenum greaecum) extract on endurance capacity in mice.
