Where does the real magic happen – in the kitchen or the gym? Yes, we are talking about that shredded look that you are going for. Both trainers and dieticians will answer the question in their own way. But like most debatable issues – there is always a middle ground.

If you want a lean and ripped look, there are two main steps – reducing the extra fat in your body and bulking up by muscle growth. This cannot be achieved by diet or training alone. Even body fat which is less than 6% is not considered conducive as fat is an important nutrient. 

The ideal way to get the shredded look is to follow a diet that has enough protein to allow muscle growth and the perfect training plan (customized for your body) with proper rest and sleep. However, sometimes, this is not enough and you may need that extra nudge to achieve your fitness goal. 

Supplements work because they not only increase your fat-burning capacity but also keep you satisfied for a longer time, thereby reducing your snacking and unnecessary calories. 

Here we have compiled a list of 6 supplements that get you shredded: 

• Whey Protein

Let’s start with the most commonly known supplement. This is a supplement that promotes muscle growth as it is composed of protein. Whey is the liquid portion that remains when milk is curdled and the curd and whey get separated. Whey protein drastically improves the nutrient profile of your diet.

The ideal time to consume whey protein is after the workout session. The manner of working of this kind of protein is that it first promotes muscle recovery and ultimately leads to those gains that you are looking for.

• Casein

This is another protein supplement that is used quite a lot. In comparison to whey protein, Casein is digested by the body slowly. This helps the body in sustaining the muscle growth that takes place.

Casein works best when consumed approximately two hours before sleeping. This is because the body is fasting during the night time and muscle growth takes place during this time.

Like whey protein, Casein is also derived from milk. Human milk has low casein content while the milk from buffalo is high in casein (which explains why in some countries, bodybuilders drink buffalo milk).

• Glutamine

This is one amino acid that is found not just in food but also in our own bodies because the body itself produces it. However, this gets depleted when the body is exercised (also during times of stress) and therefore, supplements need to be taken in order to get the lean and fit look.

Apart from the physical form, Glutamine also ensures that your intestines remain strong. Other impactful benefits of Glutamine include better immunity. In fact, it has been approved as a prescription drug for sickle cell disease by the US drug regulator.

• CLA

Let’s talk about some supplements that help you burn fat. Conjugated Linoleic Acid (CLA) is one such supplement which is a fatty acid. The working process of CLA is like this – it burns fat and at the same time reduces the creation of newer fat tissues. 

While this is one supplement that works pretty slowly and takes time to show you results, it is also one which can help you look your best. This is because its unique style of fat burning reduces belly fat, thereby giving you that shredded look you are willing to die for.

• Creatine

Creatine is often misunderstood when it comes to its role as a supplement. However, when it comes to gaining lean muscle, Creatine is one of the best out there. One of its lesser-known impacts is that it reduces muscle loss and incentivizes fat loss. 

The best part about this supplement is that no adverse effects from its usage have been found. It is, however, said that Creatine makes you feel bloated. This may be because it makes you retain water. But the good aspect is that this water is pulled inside your muscles and not under the skin, meaning that you will not look fatter.

• Green Tea

Like any other tea, Green Tea is made from plant leaves. There is a fundamental difference between green tea and regular tea (or black tea). The leaves which make up the former do not undergo the wilting and oxidation process that the latter goes through.  

The Chinese have been swearing at the benefits of Green Tea for centuries. The world too has woken up to its role in weight loss. However, there is no direct link between Green Tea and a ripped body. It is a small part of the means to your end. But that is true for fitness in general.

While each of the supplements listed above helps you in some way or the other, it is important to consult your medical professional before you start any of them. This is important because every person’s body and medical condition are different and it is always better to opt for prior consultation. 

At the end of the day, a good diet and training (along with supplements) need to be accompanied by a relatively less stressful life and good sleep for you to actually look like you want to. Consistency is also crucial in all these spheres of fitness in order to achieve results.