The 50p-a-day supplement ‘stack’ to boost fat burning, weight loss and help you get toned for summer

WITH summer holidays right around the corner, are you panic-hitting the gym, hoping to slim down in time for your getaway? Sadly, a few frantic workouts won’t magically melt off the pounds in time for your flight. Looking to feel your best before the summer hols? Just hitting the gym won’t do it Credit: Getty – Contributor PT Will Duru says key supplements can help your body and muscles repair, plus burn more fat Credit: Supplied By going too hard and not pacing yourself, there’s a good chance you’ll be left stiff and sore afterwards. If you’re whimpering in pain and barely able to make it up the stairs, you’re hardly going to want to hit the gym again. And by not giving your body and muscles the chance to repair, you might not actually see results from busting a gut in the weights section, warns Will Duru, sports scientist, personal trainer and founder of training app 12Reps. “Training can be incredibly demanding on the body, and if your recovery regime isn’t as solid as your training plan, you’re essentially leaving gains on the table and making your life unnecessarily difficult,” he tells Sun Health. “We often focus so much on the ‘work’ – the heavy lifts, the extra reps, the sweat, and that final, gruelling set of lunges – that we completely ignore the ‘repair’. “But here’s the fundamental truth that every sports scientist knows: you don’t actually build muscle while you’re lifting weights.” When you’re lugging dumbbells and kettlebells or sweating it out on a machine, you’re actually breaking down muscle fibres and creating tiny tears in them. “You build that muscle back stronger while you’re resting and sleeping,” Will says. So, how do you make sure your muscles have the chance to build themselves back up – and burn calories – even when you’re resting? Will’s answer is a ‘stack’ of three supplements. “These are the heavy hitters I recommend to my clients and use myself every single day: magnesium, L-glutamine, and creatine. “These aren’t just ‘nice to haves’; they are the foundation of a high-performance recovery strategy,” he says. 1. Magnesium Magnesium can help ‘switch off’ your muscles, Will says Credit: My Vitamins Magnesium is an essential mineral that helps turn the food we eat into energy. It’s an essential for Will, who says: “If I had to pick just one supplement for immediate post-exercise relief, it would probably be magnesium. “It is arguably one of the best tools we have for muscle recovery and relaxation after an intense session. “Think of magnesium as the ‘off switch’ for your muscles. “When you train hard, your muscles contract and use up energy, and magnesium is the essential mineral that helps them finally let go, relax, and begin the healing process.” This is supported by recent research, which found magnesium supplements eased muscle soreness and even protected against muscle damage. In practice, the PT says the tablets have helped his clients sidestep cramps and fatigue, while boosting sleep quality and muscle gains. “Magnesium helps transition you back into a ‘rest and digest’ state, which is crucial for optimal recovery,” he adds. “If you’re someone who struggles to wind down after an evening gym session, magnesium might just be your new best friend.” Will recommends MyVitamins Magnesium Tablets, a month’s supply of which will cost £5.59 – about 19p per pill. You can also Vitabiotics Ultra Magnesium, which will cost £4.76 at Holland&Barrett. 2. L-glutamine L Glutamine can help soothe sore muscles are a workout Credit: My Protein The next ingredient in Will’s supplement list is L-glutamine, which he swears by for easing post-workout soreness and the dreaded “leg-day waddle”. “We’ve all experienced that horrific second-day ache after a brutal leg session,” he says. “While some of us might secretly enjoy that ‘good pain’ (myself included, lol, there’s something satisfying about knowing you worked hard!), it can seriously hinder your ability to stay consistent. “If you can’t walk, you probably aren’t going to make it to your next session. “L-glutamine basically allows you to function like a normal human being the next day.” The supplement can help speed up muscle recovery in athletes, reduce soreness, and help your muscles replenish glycogen – the carbs they need for energy – after exercise, studies show. It can also give your gut health a boost, Will adds, helping you absorb nutrients from your food – which will in turn keep you satisfied and energised. Give MyProtein’s L-glutamine powder a go – £12.49 for 250g, which should last you a month and a half and cost 20p per scoop. 3. Creatine Creatine can also help speed up muscle recovery Credit: My Protein Everyone seems to be talking about creatine nowadays – and with good reason. Will explains: “Creatine is a substance your body produces naturally, and it’s found in small amounts in foods like red meat. “However, you can easily run low during high-intensity training because your body uses it up so fast. “Replenishing those stores is vital for anyone looking to improve their performance and recovery.” Research has shown that creatine can help speed up muscle recovery by reducing inflammation, the PT says. It’s also been linked to greater gains in muscle strength and size. You can get an 100g bag of MyProtein creatine powder – 29 servings – for £3.99. That’s about 14p per scoop. Don’t forget your diet You need protein and carbs after a workout Credit: Getty It’s all very well to load up on supplements, but you need to pay attention to your diet too, Will warns. “While supplements are fantastic and provide that extra 5 to 10 per cent edge, they work best when paired with the right nutritional foundation. “After an intense session, your body is screaming for two things: high-quality protein and good-quality carbohydrates.” Protein will help rebuild damaged muscles, while carbs will help replenish lost fuel. “I always tell my clients to aim for a balanced meal within an hour or two of training,” the PT goes on. “This doesn’t have to be complicated, a chicken breast with some sweet potato and greens, or a high-quality protein shake with a banana, works wonders. “This simple habit, combined with your recovery supplements, will maximise your muscle building potential and keep your energy levels stable throughout the day.” He adds: “Always remember to do your own research and, most importantly, speak with your doctor before starting any new supplement regime, especially if you are pregnant, breastfeeding, or have any underlying health conditions. “Your health is your most valuable asset, treat it with respect. “Remember, your fitness journey is a marathon, not a sprint. “By focusing on the small details, like these three key supplements and your post-workout nutrition, you’re setting yourself up for long-term success.”