carnitine aids fat burning by carrying the fat to the muscles. but if you eat enough protein, you get plenty of carnitine. If you bought the supplement, take it before your morning fat burn, I guess. Dairy products are a good source of carnitine. most people eat 100g per day. or that is how much they produce. It is made from methionine and lysine, both low in vegetarian diets.
drinking milk after a workout has much better effects on fat and muscle, compared to the same calories of soy, or the same calories of a sports drink. Maybe it is the liquid protein with way/caesin combo, maybe it is what is in it, maybe it is the protein/carb ratio.
HMB is definitely good if you workout hard, often, and don't eat a lot. If you don't do those, you don't get as much benefit over placebo, except while you sleep or during a morning fat burn. Whereas carnitine caries fat to the muscles to be burned, HMB protects muscle from cortisol. HMB costs a lot more than carnitine.
whey protein is good because it has lots of branch chain amino acids and is quickly digested, which are catabolized in heavy workouts. If you eat lots of plant protein, you definitely do not need to supplement with arginine or glutamine. If you eat lots of protein, you probably don't either.
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Garbage:
Creatine
Glutamine (unless you are cutting and on low calorie intake)
Arginine
drinking milk after a workout has much better effects on fat and muscle, compared to the same calories of soy, or the same calories of a sports drink. Maybe it is the liquid protein with way/caesin combo, maybe it is what is in it, maybe it is the protein/carb ratio.
HMB is definitely good if you workout hard, often, and don't eat a lot. If you don't do those, you don't get as much benefit over placebo, except while you sleep or during a morning fat burn. Whereas carnitine caries fat to the muscles to be burned, HMB protects muscle from cortisol. HMB costs a lot more than carnitine.
whey protein is good because it has lots of branch chain amino acids and is quickly digested, which are catabolized in heavy workouts. If you eat lots of plant protein, you definitely do not need to supplement with arginine or glutamine. If you eat lots of protein, you probably don't either.
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Garbage:
Creatine
Glutamine (unless you are cutting and on low calorie intake)
Arginine