Best Combination of Supplements for Weight Loss and Muscle Gain

To optimize your workout results, you’ll need to first optimize your workout supplement stack.

Even if you’re unfamiliar with the concept of “stacking supplements,” many fitness and health enthusiasts have an intuitive sense of how taking different supplements may help you achieve different fitness goals.

Easy as that, right??

What’s not so obvious is how to best stack multiple supplements to simultaneously maximize your fat burns and muscle gains.

Especially given that protein powder supplements aren’t the only type of supplements that help you build muscle.

In fact, the best fat burner supplements double as anabolic muscle boosters.

Likewise, taking an effective protein powder may also help you achieve greater fat loss.

And we’ve yet to mention here the fat-burning, muscle-building benefits of other pre-workout, intra-workout, and post-workout supplements, especially when taken together.

To produce significant weight loss and muscle gain results in a healthy, sustainable way, you’ll need a reliable stack of healthy workout supplements that not only work well on their own, but combine in such a way that synergizes, multiplies, and complements each supplement’s standalone effects.

With the supplements listed below, you’ll learn how to create the Best Combination of Supplements for Weight Loss and Muscle Gains that helps you burn fat to build muscle and build muscle to burn fat.

Here’s a quick rundown of the list...

This guide discusses how these workout ingredients can help both men and women maximize their bodybuilding efforts towards achieving a lean, cut physique.

For sake of clarity, we’ve split these ingredients into three supplement categories:

1. Pre-Workout – ingredients that prime thermogenesis and muscle performance.
2. Intra-Workout – ingredients that replenish energy and prolong endurance.
3. Post-Workout – ingredients that recover, repair, and nourish torn tissues.

Individually, these ingredients work great for their intended tasks.

Yet, taken together, these ingredients synergize their bio-benefits to comprise the best combination of supplements for weight loss and muscle gain.

Pre-Workout: Fat Burns + Muscle Gains

Though we exercise to burn fat and build muscle, fat burning and muscle building begin before the workout even starts.

Or at least they do if you’re taking an effective pre-workout stack of supplements, such as these:

1) Cayenne Pepper Extract

One of the most effective non-stimulatory fat burners, Cayenne pepper extract stimulates the release of thermogenic hormones that spike body heat, resulting in a hot skin flush and sweating.

The bioactive constituent of cayenne pepper extract, capsaicin, seems to work by:

• Triggering thermogenesis, or energy expenditure, prior to exercise to maximize the body’s calorie-burning capacity.
• Stimulating lipolysis (fat breakdown) and exercise-related fat oxidation by promoting the activity of fat-burning hormones.

As an ergogenic, cayenne pepper extract may help prolong exercise endurance without interrupting the metabolic benefits of exercise.

This was observed by a group of researchers who studied the effects of capsaicin supplementation on high-intensity intermittent exercise to find that: 

“capsaicin supplementation increased time to exhaustion in high-intensity intermittent exercise without modifying the metabolic response of exercise or the rate of perceived exertion in physically active men.”^[9]

2) Coleus Forskohlii Extract

Used for centuries in the traditional Ayurvedic health system, Coleus forskohlii is a legendary herb of significant vitality-enhancing properties.

Prized today as a botanical fat burner and sexual health booster, Coleus forskohlii supplies forskolin, a bioactive labdane diterpene demonstrated to increase activity of cAMP, a signaling compound that:

• Activates hormone-sensitive lipase to catalyze the breakdown of triglycerides, the building block units of stored body fat.
• Increases activity of hormonal cell messengers that regulate metabolism, thermogenesis, and anabolic muscle growth.

Altogether, the combined benefits of forskolin’s cAMP-boosting effects may help promote a lean body composition by simultaneously boosting thermogenic fat loss and anabolic muscle gains.

3) HMB (β-Hydroxy β-Methylbutyrate)

An emerging bodybuilding ingredient favored by top fat burner supplements, HMB (β-Hydroxy β-Methylbutyrate) is a bioactive metabolite of leucine, the most anabolic amino acid of the 3 BCAAs (branched-chain amino acids).

HMB may help improve both your body composition and fitness performance by supporting:

• Anabolic Growth Factors: HMB seems to stimulate activity of muscle growth factors, contributing to an increase in protein synthesis, while protecting against the muscle-damaging effects of exercise-related enzyme activity.^[10]
• Athletic Endurance: HMB may have a buffering effect on muscle tissue, resulting in greater strength and endurance for both aerobic and anaerobic exercise.^[3]
• Lipolysis (Fat Breakdown): HMB encourages the breakdown of stored fat while protecting muscle tissue against the deleterious effects of fasting.^[11]
• Especially under conditions of fasted and fasted training (e.g., intermittent fasting), HMB is a particularly effective ergogenic for both fat loss and muscle gains. Adding HMB to your pre-workout stack may help encourage your body to burn fat for exercise energy.

4) Creatine

One of the most popular pre-workout ingredients, Creatine is a go-to performance enhancer for many, thanks to this organic compound’s reliable boost on strength, endurance, and anabolic muscle gains.

Used to produce cellular ATP energy, creatine powers high-intensity exercise, including strength training and short-burst interval training, and may help curtail the natural creatine drop accompanied by such exercise. Creatine promotes a lean body composition by:

• Saturating muscle tissue with an additional ATP energy recharge, resulting in greater muscle strength and endurance.^[4]
• Naturally stimulating insulin-like growth factor 1 (IGF-1), an anabolic factor that promotes lean muscle development.^[12]
• Buffering lactic acid buildup in exercising muscle tissue to extend time of muscle exertion and protect against exercise-related muscle soreness.

Taken daily and consistently, creatine is a safe ergogenic aid with research-backed benefits on both muscle strength and mass gains.

Look for Creapure® pH10: a 99.5% pure form of creatine monohydrate, Creapure® pH10 is pH-balanced to boost bioavailability and minimize bloating and gastric distress side effects commonly associated with creatine supplementation.

The purity and potency of Creapure® pH10 allows for smaller dosages than your standard creatine supplement.

5) L-Citrulline + L-Glutathione (Setria® Performance Blend)

Alongside creatine, nitric oxide (N.O.) boosters rank highly on the list of most effective pre-workout supplements.

And, together, L-citrulline + L-glutathione comprise one of the best N.O.-booster stacks for improved exercise performance and lean muscle gains.

The distinct sports nutrition benefits of these PWO ingredients include:

• L-Citrulline: a precursor to L-arginine, a nitric oxide (N.O.) booster that promotes circulation and enhances delivery of oxygen and nutrient to muscle tissue.
• L-Glutathione: a master antioxidant enzyme that promotes and sustains L-citrulline’s N.O.-boosting benefits, while protecting against exercise-related oxidative stress and pathogens.

Look for Setria® Performance Blend: manufactured by Kyowa Hakko Bio Co. Ltd., a world leader in health ingredient manufacturing and nutraceutical research, Setria® Performance Blend is a premium, patented combination of Kyowa Quality® L-Citrulline and Setria® L-Glutathione, two bio-advanced forms of these effective muscle-maximizing, protein-protecting pre-workout compounds.

Intra-Workout: BCAA + Carbohydrate

For both aerobic and anaerobic—high-intensity and long-endurance—training, an intra-workout supplement taken during exercise may help sustain performance, especially as your mid-workout energy levels begin to taper off.

To extend your fat-burning energy expenditure and maximize your anabolic muscle gains, add the following intra-workout supplements to your workout routine:

1) Branched-Chain Amino Acids (BCAAs)

Branched-chain amino acids (BCAAs) are a special class of amino acids that make up roughly one-third of the protein that comprises muscle tissue. As intra-workout supplements, BCAAs rapidly absorb into exercising muscle tissue, where they stimulate muscle protein synthesis, potentially reducing post-exercise muscle soreness.^[13,14]

The three BCAAs include:

• L-Leucine: the most anabolic BCAA, L-leucine assists with protein synthesis, muscle growth and repair, and bone health, while also protecting against catabolism.
• L-Isoleucine: required by hemoglobin, which enables red blood cells to transport oxygen to exercising muscles, L-isoleucine is a key BCAA for tissue healing, energy, and immune function.
• L-Valine: also assisting with protein synthesis, L-valine further enhances muscle growth, repair, and energy.

Because L-leucine is the most anabolic BCAA, many BCAA stacks tend to overconcentrate their formulas with L-leucine, supplying 4:1:1 (or even 10:1:1) ratios of L-leucine to L-isoleucine to L-valine. However, the muscle-optimized BCAA ratio, meaning the ratio that matches the natural BCAA ratio found in muscle tissue, is 2:1:1, which also happens to be the most research-backed BCAA ratio. 

2) Carbohydrates

The harder you exercise, the quicker your burnout. Specifically, the quicker you burn out of your glycogen (stored carb) muscle fuel, which helps sustain high-intensity training and muscle stamina. Once glycogen dries up, muscle fatigue sets. No more exercise!

This explains the purpose of carb loading, a strategy to saturate your muscle glycogen reserves for peak performance and growth. Except, there’s a problem: your glycogen reserves only store a limited amount of carb energy.

This is an especially BIG problem for intermittent fasting, which often involves entering a workout in a fasted state, thus risking low glycogen reserves from the get-go. However, by offering a fast-acting, easy-to-absorb source of carb-loaded energy, an intra-workout supplement taken mid-workout may help you extend your exercise, energy expenditure, and muscle gains without burning out too early.^[15]

Whether fasting or not, having a clean, strategic source of carbohydrates to replenish glycogen stored energy—not fat storage—is key to your fitness health and longevity.

Post-Workout: Protein + Recovery

When the workout ends, the gains begin. So long as you take care to protect and replenish your torn-up tissues with post-workout recovery and repair supplements.

To kickstart your post-exercise anabolic bodybuilding processes, add the following supplements to your post-workout supplement stack:

1) Organic Brown Rice Protein

Amino acids build proteins, and proteins build muscle tissue. And while supplementing BCAAs may help enhance muscle performance during exercise, taking a protein shake immediately after exercise delivers the essential protein macros required for greater muscle tissue growth and repair.

But you don’t want any ol’ protein powder supplement. The best post-workout protein for healthier weight loss and muscle gain results is Organic Brown Rice Protein.

Because whey protein, the most popular protein supplement type, is animal-based (specifically, milk-based), many fitness and health enthusiasts are reasonably turning towards cleaner, plant-based protein types, such as rice protein.

For improvements on body composition and exercise performance, rice protein supplementation is just as effective as whey protein. In fact, in a study comparing the effects of whey vs. rice protein supplementation, a group of researchers found significant improvements in lean body mass, muscle mass, strength, and power, as well as a decrease in fat mass, with 8-week supplementation of rice protein with resistance exercise.^[16]

2) Sustained-Release Beta-Alanine

An advanced beta-alanine form, SR (Sustained-Release) Beta-Alanine works similar to standard beta-alanine, which improves exercise performance by increasing concentration of carnosine in fast-twitch muscle tissue, albeit with a slower delivery rate of carnosine.

Primarily intended for post-workout use, SR beta-alanine gradually raises and sustains high levels of muscle carnosine over time, remaining in the body longer than standard beta-alanine for a more significant increase in muscle carnosine levels.^[17]

The fitness benefits of beta-alanine include:

• Increased working capacity of muscle
• Delayed onset of muscle fatigue and failure
• Overall enhanced muscle strength and endurance

3) Pomegranate Extract

Fun to eat, pomegranates are also valuable both as a health food and as a natural ergogenic aid, thanks to their high concentration of polyphenols, a class of antioxidants shown to boost neuroprotection, circulation, and resistance to damaging free radicals.

Though found in other antioxidant-rich fruits, pomegranate-specific polyphenols seem to uniquely promote muscle comfort and recovery after exercise.

In 2018, a group of researchers performed a systematic review on studies observing the effects of pomegranate (POM) supplementation on exercise performance and recovery, as well as exercise-induced muscle damage, oxidative stress, inflammation, and cardio health. Based on their findings, the researchers concluded that “POM has the potential to enhance exercise performance and to expedite recovery from intensive exercise.”^[18]

Building the Perfect Stack: Stamina and Focus

Finding the right combination of pre, intra and post workout supplements will depend on your goals and workout intensity.

There’s rarely a one-size-fits-all solution.

While your pre, intra and post supplements are essential for supporting fat loss and muscle gains in the gym, what happens when you step outside?

Don’t let rest days turn into cheat days.

Sometimes the hardest part of weight loss and muscle gain, is keeping on track when you’re not in the gym.

To get the results you want, you’ll need stay committed to putting in the work.

To do that you need willpower, motivation and a few hacks in the form of nootropics.

Pre Lab Pro® for Energy, Focus and Endurance

Creatine should definitely be part of your workout.

But some research points towards it being best consumed directly after your workout.

People taking 0.1 g/kg of creatine immediately after resistance training for 32 weeks gained more muscle mass than those taking it before exercise or doing resistance training alone.⁽¹⁹⁾

For this very reason, we’ve left creatine out of our pre-workout.

Instead we’ve enhanced Pre Lab Pro® with ingredients that support muscle strength, power, endurance and focus:

• Setria® Blend (Glutathione + L-Citrulline) – This powerful combination is key to boosting nitric oxide (N.O.) production, which improves blood flow and muscle oxygenation. By enhancing circulation, Setria® supports endurance and muscle recovery, allowing you to push through workouts with more stamina and better nutrient delivery to your muscles.
• Red Beetroot Powder – Rich in nitrates, beetroot powder naturally raises nitric oxide (N.O.) levels in the body, which enhances muscle endurance and strength by increasing blood flow to working muscles. This helps delay muscle fatigue during intense exercise, allowing for longer, more effective training sessions.
• L-Tyrosine – As a nootropic, L-Tyrosine helps maintain focus and mental clarity under stress, which is crucial during high-intensity workouts. It helps buffer the effects of stress on cognitive performance, allowing you to stay sharp and engaged, even during the most challenging sessions.
• L-Theanine – Known for its calming properties, L-Theanine works synergistically with caffeine to provide smooth energy and focused concentration without the jitters. This helps you maintain endurance and mental clarity throughout your workout, keeping you in the zone from start to finish.
• Himalayan Pink Salt – This natural source of sodium and trace minerals supports electrolyte balance, which is essential for hydration and muscle function during intense workouts. Proper hydration helps prevent cramping and muscle fatigue, keeping your performance levels high.
• Low Dose Natural Caffeine – Derived from Coffea robusta seeds, this low dose of natural caffeine (80 mg) delivers a steady boost of energy without the crash that can come from high doses.

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MCT Oil for Fat Burning, Energy and Craving Control

It’s all good when you’re in the gym and feeling focussed. But what happens when you’re home alone and the cravings start?

MCT is your go-to hero supplement at these times.

Adding MCT oil to your supplement stack can be incredibly beneficial. Here’s why:

Firstly, MCT oil (medium-chain triglycerides) is rapidly absorbed by the body and converted into ketones. Which provides an alternative energy source that supports fat burning whilst also helping with focus.

Taking MCT oil before workouts can increase fat oxidation,⁽²⁰⁾ allowing your body to burn fat more efficiently, and reduce the buildup of lactic acid,⁽²¹⁾ helping you push through intense workouts without hitting the wall too soon.

MCT is especially effective for weight loss because it helps control cravings.

Studies have shown that MCTs can suppress the hunger hormone ghrelin⁽²²⁾ and increase the release of cholecystokinin (CCK), which signals satiety.

So not only can MCT help you feel fuller for longer, but it can take away cravings AND fuel your workout with energy from fat stores.

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Caffeine 2™ and Energy for Smooth, Sustainable Energy Boosts

There are always going to be peaks and troughs of energy.

But the secret to crushing your goals, is avoiding those huge crashes.

Because not only do they leave us feeling fatigued and lethargic, they deplete our willpower and motivation.

The key here is to avoid products that are overloaded in stimulants.

Caffeine loaded pre-workouts may feel good at the time, but it’s the crash afterwards that can lure you into bad habits.

We want smooth, crash-free, jitter-free energy.

Here you have 2 options:

Performance Lab® Energy

Performance Lab® Energy upgrades your body’s cell energy production by boosting mitochondria, the natural powerhouses of your cells. This gives you long-lasting, crash-free energy.

Energy is formulated with BioPerine® black pepper extract. This patented form works as a thermonutrient that raises metabolic rate which in turn helps you burn more calories. Which is especially beneficial if you want to maximize fat loss.

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Performance Lab® Caffeine 2™

If you want a more controlled caffeine kick, Caffeine 2™ delivers a smoother, lower dose, crash-free caffeine. A smarter option to the one you’ll get in your average pre-workout.Caffeine 2™ has been formulated with nootropic ingredients that will help with focus, clarity and concentration. This can help you zone in on proper form and muscle engagement whilst simultaneously boosting stamina.

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Conclusion

If you want to achieve the perfect balance of weight loss and muscle gain, a smart supplement stack is crucial.

But even more crucial…is exercise and mindset.

Incorporate Pre Lab Pro®, MCT oil, Energy, and Caffeine 2™ into your routine to power up your workouts with steady energy and focus. 

All whilst keeping cravings in check and motivation high—even on rest days.