Want to burn a few more calories at rest, optimize your cutting, or simply give your metabolism a little boost without resorting to overly chemical solutions? You've come to the right place. At Squad Nutrition, we're convinced that certain natural active ingredients can give you a real boost. Whether you're a seasoned athlete, a gym beginner, or simply looking for vitality, there are natural metabolism boosters that are easy to integrate into your routine. Let's take a look at which ones are really worth a try.

What is metabolism, exactly?

Before talking about boosters, let's take 2 minutes to understand what we're trying to boost.

Metabolism is the set of chemical reactions that take place in your body to produce energy. Even when you're sleeping or scrolling on your phone, your body continues to burn calories to keep things running: breathing, digesting, regenerating cells, and so on. This is called basal metabolism.

Some people have a faster metabolism than others, and that depends on several factors: genetics, age, muscle mass, physical activity, diet, sleep... But the good news is that we can influence it, particularly with natural boosters. And that's where it gets interesting.

Green tea: a classic that keeps its promises

Let's start with one of the most well-known natural boosters: green tea. It's not just a zen drink for cozy afternoons. Green tea contains two key molecules: caffeine and catechins, notably EGCG (epigallocatechin gallate).

These two compounds work synergistically to increase thermogenesis (the production of heat in the body) and stimulate fat oxidation.

If you incorporate green tea into your daily routine, you will enjoy a natural boost, without jitters, with improved digestion and a feeling of lightness after meals.

You can drink 2 to 3 cups a day, or opt for a dietary supplement based on green tea extract (often more concentrated).

Guarana: the little grain that wakes up your metabolism

Guarana is an Amazonian plant that contains more caffeine than coffee. That's right. Its action is therefore mainly linked to its ability to stimulate the nervous system, but not only that.

It has a prolonged effect thanks to the slow release of caffeine, which helps maintain a stable energy level for several hours, while increasing calorie expenditure.

It's ideal for athletes looking for a more natural alternative to traditional pre-workouts. Taken in the morning or before training, guarana can help you move more, burn more energy, and feel more focused. However, be careful if you're sensitive to caffeine; start with a light dose. And if you have heart problems, guarana is definitely not recommended : always consult your doctor before consuming it.

Chili Pepper: A Heat That Burns Calories

You may have heard it before: chili peppers make you sweat and help burn fat. It's true, thanks in part to capsaicin, the active compound responsible for that hot, spicy sensation.

Capsaicin increases thermogenesis and may slightly speed up metabolism, which promotes increased fat burning, especially during rest or after meals.

Capsaicin combined with a balanced diet and regular physical activity will make you feel a real difference in the cutting phase: fewer cravings, better sweating during training, and an overall boost.

Black coffee: the simple and effective ally

No need to get complicated: a good black coffee without sugar is already a metabolism booster. Caffeine stimulates the nervous system, increases heart rate, and promotes fat burning during exercise and at rest.

Consuming caffeine before training helps to mobilize more fat as an energy source.

But as with everything, you should avoid excess. Too much coffee can cause irritability, nervousness, and even sleep disturbances. Stick to a maximum of 2 to 3 cups per day, ideally before 4 p.m.

Ginger: discreet but powerful

Often underestimated, ginger is another natural ally for metabolism. It stimulates digestion, improves blood circulation, and can slightly increase body temperature.

Use it as an infusion or grated into post-workout dishes. It also has a beneficial anti-inflammatory effect, especially after intense workouts.

Boosters and lifestyle: a winning duo

Let's not lie to ourselves: if you eat randomly, don't move and sleep 5 hours a night, no booster in the world will work miracles.

But when combined with an active lifestyle, natural boosters can really make a difference. It's a little boost that helps you reach a new level, stay motivated, and get a little more out of your efforts.

My advice? Start by testing one or two ingredients at a time, observe how your body reacts, then adjust. And if you need a boost to reach your goals, opt for quality dietary supplements.

In summary

Metabolism can be positively influenced by natural boosters like green tea, guarana, chili pepper, coffee, or ginger. Taken at the right time and in the right amounts, they can promote fat burning, improve your energy, and help you reach your goals faster. But be careful, they don't do the work for you. We see them as allies, not miracle solutions.

So, ready to give your metabolism a little boost? Tell us what you've tried, what works for you, and most importantly, stay consistent with your efforts. Your body will thank you.