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Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
These top multivitamins are ideal for fitness-minded individuals to keep your overall health high.
Multivitamins are a beneficial aid for active people and those who need more vitamins in their diets but finding the right multivitamins for bodybuilding can be tricky. Vitamins are important for daily life and health functions of the body and you will find the best bodybuilding multivitamin benefits like muscle maintenance and immune health to give you extra energy so you get all you need in your day to make you better.
Now, people who weight train need sufficient nutrients to support muscle growth and strength and the best multivitamins for bodybuilding can help with that. The body is placed under stress and muscle fibers tear down during a training session. And without adequate vitamins and mineral deficiencies can occur if nutrition is not up to par.
Check out these awesome multivitamins which have everything you need to support your fitness goals, each a unique supplement at a great value to ensure you are taking care of all your nutrition goals, muscle growth, and bodybuilding desires to give you the best multivitamin for bodybuilding.
Best Multivitamins For 2021
Best Multivitamin Overall: Performance Lab NutriGenesis Multi for Men
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
The Performance Lab Multivitamin is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
This ultramodern multivitamin with work to enhance your overall health and peak performance while boosting immunity with great ingredients like vitamin C, vitamin D3, and zinc. It can also enhance energy metabolism and provide for foundational nutritional support to promote vitality, long-range overall health and recovery.
Pros
Contains a diverse group of vitamins to cover your overall health
All ingredients are natural
Vegan-friendly
Ultramodern design with patented technology
Cons
Low in calcium and magnesium
Only available on their website
Price: $39.00 for 120 tablets
Click here for the best price
Check out our individual review here!
Best For Bodybuilding: National Bodybuilding Co. Bodybuilder’s Multivitamin
Number Of Ingredients
30+
Number of Servings
30
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with water.
Looking for a multivitamin that keeps you protected, energized and builds on strength and power?
This supplement is a leading multivitamin for bodybuilding. Created by National Bodybuilding Co., we found this formula will help quickly advance your goals every day, offering your muscles the right micronutrients for growth. Also helping to keep your joints stable, and improving your workouts to help get rid of fat and stay lean by keeping you much healthier, and stronger.
This multivitamin will work to provide for more daily energy with advanced ingredients while promoting better workouts so you perform better and recover faster. With key ingredients to boost hormones, this will give you the best anabolic and muscle boosting edge while working to offer better immunity for overall health and wellness.
Pros
Quick results, feel improvements and perform better
Advanced blend of ingredients perfect for athletes and has parallels with some t-boosters!
Simple to use and stack with other supplements
Free fast shipping
Competitive price point and multi buy deals
Cons
Only available direct
Currently USA only shipping
Price: $29.00 for 60 capsules / 0.93c a day
Click here for the best price
Check out our individual review here!
Best Multivitamin For Women: Performance Lab NutriGenesis Multi For Women
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
While this multivitamin is the Best Overall for all women, when it comes to active women and female athletes, this supplement is the ultimate choice to enhance your training and performance. When looking for clean and effective ingredients, this ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easy and all of those vitamins and nutrients are properly absorbed.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan and eco-friendly, and GMO-free multivitamin
Cons
Premium priced option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
Click here for the best price
Check out our individual review here!
Best For Men Over 50: Ritual Essential for Men 50+
Number Of Ingredients
10
Number of Servings
30
Serving Size
2 Vegan Capsules
Best Way To Take
Take two capsules with water.
Ritual Essential for Men 50+ is a scientifically-developed multivitamin for men 50+ to help fill any nutrient gaps in their diets. Packed with micronutrients to help support key bodily functions, this multivitamin can aid in heart and bone health, support normal muscle function, and work to boost your immune system. With 10 traceable ingredients, you know exactly what you are putting in your body to help better yourself.
Omega-3 DHA will help support heart health and is a key omega-3 fatty acid that is in vegan-certified form. With vitamins A, D3, and K2, you get the full benefit of these vitamins coupled with valuable minerals like magnesium and zinc. Vitamin D3 and Magnesium will work to support healthy muscle contraction, while zinc works as a valuable helper to boost the effects of vitamin A.
Pros
Clean ingredients, well researched, and clinically dosed
Easily absorbed by the body
Vegan-friendly supplement
Great slow-digesting capsule design
Cons
Simple ingredients
Isn’t specific to any one need and is a general multivitamin
Price: $35.00 with 60 capsules per container
Click here for the best price
Best Personalized Multi: Controlled Labs Orange Triad Multivitamin
Number Of Ingredients
30+
Number of Servings
45
Serving Size
6 Tablets
Best Way To Take
Take 3 tablets twice a day with meals.
Controlled Labs Orange Triad Multivitamin is a specially formulated and power multivitamin that uses high quality vitamins, minerals, and nutrients essential for muscle building and recovery. As a great sports supplement, Orange TRIad works to support joint, digestion, and immune function all in one serving. Designed for athletes who put their bodies through incredible amounts of stress, this multivitamin works for your overall benefit so you can breakdown, recover, and re-build effectively while working to support immunity and see great growth. Containing ingredients common to many multivitamins as well as some unique ones to add to this formula, Orange TRIad seeks to be different by offering an iron free multivitamin supplement.
Pros
Highly effective multivitamin
Great ingredients
Various complexes for overall coverage
Cons
6 tablets is a lot for a serving size
Price: $39.99
Click here for the best price
Check out our individual review here!
Best For Serious Athletes: My Protein Alpha Men Multivitamin
Number Of Ingredients
21+
Number of Servings
60
Serving Size
2 tablets
Best Way To Take
Take 2 tablets daily.
MyProtein Alpha Men Multivitamin is another strong contender for athletes looking for a daily vitamin supplement and solid multivitamin for men. The high dose of selenium has immune-boosting qualities, while the inclusion of calcium and biotin help prevent possible injury in the gym. Another great feature of the MyProtein Alpha Men Multivitamin is that it comes in both 120- and 240-count bottles, so you can potentially buy it and not have to worry about your daily multivitamin for a long time.
Pros
Full ingredients profile
Great for boosting your immune system and preventing injury
High amount of selenium adds to the immune benefits
Unlikely for you to feel any side effects
Cons
Some essential ingredients are left out
No money-back guarantee could lead consumers to other options
Price: $19.99 for 120 tablets
Click here for the best price
Check out our individual review here!
Best For Potency: Optimum Nutrition Opti-Men
Number Of Ingredients
22+
Number of Servings
30
Serving Size
3 tablets
Best Way To Take
Take 3 tablets with food.
Optimum Nutrition is a leading brand because they have always delivered products which stood above the rest. This is a good daily multivitamin for bodybuilding that includes many ingredients worth taking.
Now, Opti-Men is nothing incredibly special but it’s a good quality multivitamin which will meet your bodybuilding needs. It has a complete vitamin and mineral profile so there’s nothing to miss there. And it interestingly has a Phyto blend similar to the EVL multi with green tea extract to really boost energy.
The “Viri Men Blend” has some nice additional ingredients to support men’s health as well. Saw Palmetto may be beneficial for improving urinary symptoms of an enlarged prostate. And Ginkgo Biloba extract is added for its antioxidant properties.
Pros
Powerful blends that are great for foundational immune health in bodybuilders
Complete vitamin and mineral profile offers a wide array of benefits
Good choice to help you function properly
Cons
The vitamin forms are not 100% ideal for absorption
Good quality multivitamin but there is nothing obviously special about it
Price: $19 for 90 servings
Click here for the best price
Check out our individual review here!
Benefits of Multivitamins
The benefits of multivitamins are ones to absolutely know so you can get the most out of your supplements.
Muscle maintenance: Keep muscle integrity intact and stop damage from free radicals.
Aid in healthy diet: Get those essentials that we often times miss into your diet to maintain a good and healthy balance.
Increase energy: Reduce fatigue and boost energy without the need for stimulants.
Increase cognitive function: Promote better mood and stimulate brain functions, while also working to reduce anxiety and stress.
Important Vitamins To Know
Vitamin A is crucial for maintaining healthy vision. It’s also important for immune function, cell growth, heart, kidney, and lung health. (1)
Vitamin C is necessary for a healthy immune system, and it plays a role in connective tissue health. (2)
Vitamin D plays a big role in the absorption of calcium for bone health. But Vitamin D is also essential for cell growth modulation, immune function, and it has anti-inflammatory properties. (3)
Vitamin E is used by the body in the form of alpha-tocopherol and it’s a vital antioxidant which protects the body against free-radical damage which can cause diseases and cancers. (4)
Vitamin B6 is an enzyme which plays a big role in many chemical reactions in the body. B6 is essential for brain health, immune function, nervous system, and blood cell health. (5)
Vitamin B12 is vital for creating red blood cells, nerves, and DNA. Plus, it’s important for cellular energy and even mental health. (6)
Vitamin K is necessary for making proteins which support healthy bones and tissue. And K also makes proteins for blood clotting. (7)
How We Choose
Multivitamins can be challenging because you want to make sure you get the most out of each multi. With so many ingredients included in each, it can be hard to decide which one is best to buy. This list is built around the idea of a well-rounded multi that can provide all the benefits you need to get you through the day. The quality and reputation of the company directly affects what these products do for you and we’ve chosen only the best. Each of these is packed with essentials to keep you grinding and working hard in daily life and exercise. For price, we look at what will give you the most bang for your buck. Multivitamins can be expensive but it is possible to find a top tier multi while still being affordable.
FAQ Section
What is the best multivitamin?
National Bodybuilding Co. Bodybuilder’s Multivitamin. This multi is one to boost daily energy and provide for better workouts while still giving you a muscle boosting edge. This multi will also help immunity and other bodily functions needed for athletes and gym goers alike. All in all, this is a well-rounded multivitamin.
How do I know which multivitamin is right for me?
When looking for the best multivitamin for you, look to see what is geared for you in terms of age, fitness level, and overall needs from the multi. Looking at ingredients and the label will also provide great insight into how to properly use the multivitamin for your benefit.
I eat a well-balanced diet. Should I still take a multivitamin?
Absolutely. Even with a well-balanced diet, you can still miss those essentials that you need most. A multivitamin will work for your overall benefit so definitely consider one.
Can I take a multivitamin with an omega-3 supplement?
Yes, you can take a multivitamin with an omega-3 supplement. If you have further concerns, talk with your doctor or an expert to make sure you’re comfortable with your decision.
Final Words
Multivitamins are effective in replenishing lost nutrients after intense training sessions. But, they also make a good daily supplement for maintaining good health and the right multivitamins for bodybuilding can make your training that much better and give you what your body needs. And of course, different products will vary in what they offer, although not significant. A good multi won’t skimp on quality and these products are a good example of that. So, choosing the best multivitamins for bodybuilders is all about what will suit your needs and budget, as there are several options you cannot go wrong with and enhance your overall health with the best multivitamin for bodybuilding around.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
1- “Office of Dietary Supplements – Vitamin A”. ods.od.nih.gov.
2- “Office of Dietary Supplements – Vitamin C”. ods.od.nih.gov.
3- “Office of Dietary Supplements – Vitamin D”. ods.od.nih.gov.
4- Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (September 18, 2012). “Vitamin E”. The Nutrition Source.
5- “Vitamin B-6”. Mayo Clinic.
7- Skerrett, Patrick J. (January 10, 2013). “Vitamin B12 deficiency can be sneaky, harmful”. Harvard Health Blog.
8- “Vitamin K”. medlineplus.gov.
Sergio Oliva Jr. and Nick Walker Recent Beef Explained
Sergio Oliva Jr. and Nick Walker engaged in some serious beef.
Bodybuilding standouts, both looking to name for themselves got into a complicated beef. Sergio Oliva Jr. and Nick Walker had some back and forth online that sparking some beef between the two.
Beef makes the bodybuilding world go round it seems. Lately many bodybuilding competitors have been getting into some pretty heated exchanges online. In fact it seems as if Nick Walker continues to find himself in the middle of all these recent bodybuilding beefs. First it was Walker and Blessing Awodibu who had some beef ahead of the NY Pro. They have since put their rivalry to bed. But in the midst of that there appeared to be another beef brewing.
Nick Walker has since engaged in a bit of a back and forth with fellow Open Bodybuilding competitor Sergio Oliva Jr. The beef between the two appeared to have started because of some news revealed about Oliva.
During a podcast with Fouad Abiad, Nick Walker revealed that Sergio Oliva Jr. would not be competing at the Chicago Pro. It was news to everyone as Oliva had not commented on it himself. For that very reason, Oliva was pretty livid about the situation and decided to take his grievances to social media.
Sparked Beef
In the Instagram video Sergio Oliva Jr. explained that he trusted three people with the information. While he did not mention Nick Walker by name, the fact that bodybuilder had the info and shared it on the podcast would suggest that Oliva was speaking of Walker. This is speculation of course as nothing has been confirmed.
Sergio Oliva Jr. was certainly in his rights to be upset. As explained in the video it put him in a pretty bad spot from a business perspective to have the news break in that manner.
After this video dropped, Fouad Abiad left a pretty lengthy response in the comments. It revealed even more about what was going on between Sergio Oliva Jr. and Abiad. The two had a bit of a back and forth, both of them sharing their sides of the story.
So where does Nick Walker work into all of this? After all, so far it seems like the issue was between Oliva and Abiad. Well it appears that the beef between Walker and Oliva came to public fruition after a couple of social media posts made by the two.
Online Confrontation
It appears to have started with a post made by Sergio Oliva Jr. The caption in the post read as follows:
People get so upset when you say facts. I’m sorry I’m talking about your favorite bodybuilder. Doesn’t mean I’m lying when I say the shows have been weak. I’m not attacking anyone I said it’s not the winners fault they still killed it. I even said it’s no ones fault really. We all got screwed by COVID so people are getting their lives together and couldn’t do the beginning shows. But I just wanted to post this pic of @sas_heirati he got 5TH at NY Pro. This is what 5th place looked like.
Possibly in response to that post, specifically the notion of the shows being “weak” over the last year, Nick Walker posted the below.
Nothing weak coming in 17 weeks
Putting Things to Bed
From the looks of things, the beef has been heating up between the two. But it appears that Sergio Oliva Jr. tried to squash the beef in the comments of Walker’s post. They had a bit of a back and forth, but it appears like things have since calmed down.
The responses ended there, but it appears that Nick Walker recently commented in his stories saying that he and Sergio Oliva Jr. were now on good terms. It’s good to hear that the beef has been squashed, especially since the situation appeared for more personal than your usual trash talk. This situation was as much about friendship, family, and trust as anything else. To hear that things have since calmed down is certainly a positive outcome.
What do you make of this situation between Sergio Oliva Jr. and Nick Walker?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The Hadge Brothers Deadlift Some Insane Weight, Including a 905Lb PR
The Hadge Brothers displayed some crazy strength in their recent training.
The Hadge Brothers have taken their gains to new heights. The strongman competitors each showed how much stronger they’ve become in some recent training videos. While Zach Hadge is the more well known of the brothers, it’s Nick who really showed some out of this world strength.
Nick Hadge is an absolute beast. He’s grown stronger and stronger, so much so that his new personal record is reaching insane levels. In fact Nick was able to hit an impressive 905lb deadlift without a lifting suit. That kind of strength can only be improved upon.
The video clip below shows Nick Hadge showcasing his superhuman strength.
905 lb deadlift (no suit) *LIFETIME PR*
The people around me have enough confidence in me for me to have enough confidence in myself. It’s beautiful.
I fell off my longboard 3.5 weeks ago and haven’t deadlifted since then so this was an indicator day- it went well.
Also my mom was here today. The last time she saw me deadlift was when I set the junior world record deadlift at 815 in 2016. My team was there today as well. (Not all of my team) & I woke up uncontrollably focused. I placed my balisong in front of my bar.
Nick Hadge wasn’t the only one to showcase some impressive strength. Zach Hadge also impressed with some massive numbers in his recent training. Zach and his client Ted both pulled some great numbers on the deadlift for the latter’s birthday.
The saga continues…
Yesterday was one of those turning point days, and we could all feel it coming. I’ve been extra strict on my team, and even more so with myself lately. But I can see it actively paying off, so I’m not stopping.
Yesterday was extra special, not only because a bunch of us hit PRs, but it was my great friend and client Ted’s birthday. We have been hitting PRs together for over 5 years now, and you inspire me in and outside of the gym. I am extremely grateful for you and your amazing family. #teamWinston
Video 1: 765×4 (rep PR by Zach) I haven’t been able to workout much the last few weeks dealing with a stomach bug, but it looks like Nick and I benefited from our forced rest days.
Video 2: 515×1 (20lb PR by @twwinston) I remember your first 500 hex bar deadlift when you turned 50! Absolute pleasure celebrating another birthday with another PR. Congratulations brother, you are the epitome of what it means to be on Team Hadge. ??❤️
It’s clear that the Hadge Brothers and their team continuing to grow into truly impressive strength athletes. With numbers like these, the idea that Nick Hadge could possibly pull 1000lbs isn’t farfetched.
What do you think of the Hadge Brothers and their incredible strength?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Samir Bannout On Olympia 1984 Loss: “I Was Intentionally Robbed”
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After winning Mr. Olympia in 1983, Samir Bannout calls his loss in 1984 dirty and highway robbery.
Samir Bannout is a legendary bodybuilder who has the rare distinction of only winning the Mr. Olympia once. That puts him on a short list of pro bodybuilders including the likes of Dexter Jackson. This does not demean the accomplishment. Winning even one Mr. Olympia is a powerful feat. But why did Samir Bannout go from winning first place in 1984 down to sixth place the following year? According to Bannout, this was no accident or problem with his physique. It was an intentional plan to prevent him from victory. In our latest GI Exclusive interview, Samir Bannout alleges how he was intentionally robbed out of winning the Mr. Olympia 1984.
Samir Bannout wants to make one thing clear when discussing his Mr. Olympia win and the fallout that came in the following years – he is not unhappy with his past career. Personally, Samir Bannout believes he should have won the Mr. Olympia in 1982. But he’s more than happy with the ultimate single Olympia win he got in 1983. He knows he cannot change the past.
The 1984 Mr. Olympia is a totally different story. Samir Bannout doesn’t simply believe that he should have won – he believes that he did in fact have the winning physique but was sabotaged by insiders in the league. Bannout reiterates that he has no ill will about the loss – but he also has no problem revealing what he believes to be the truth. He alleges that certain individuals intentionally altered the outcome of the Mr. Olympia 1984. This, according to Bannout, is main reason why he dropped down to sixth place.
During this segment of our conversation with Samir Bannout, we track his rise and eventual win at the Mr. Olympia 1983. We also track through his sudden drop off in the years that followed. Bannout discusses how he change up his tactics in order to go from 16th at the Mr. Olympia 1980 all the way to Olympia champion in 1983. He describes himself as trying too hard and creating a mental block on his progress. Once he realized “less is more” – he found a new path towards success.
Of course, that all came crashing down in 1984 when he suddenly dropped down to sixth place at the Mr. Olympia. While Bannout does not name names – he explains how specific individuals wanted to ruin Bannout’s reputation and prevent him from winning the Mr. Olympia again. This, according to Bannout, is the main reason he placed so much lower.
Samir Bannout points to photos of his physique as proof that he was better than a sixth place athlete. It was clear that Bannout and Lee Haney were neck and neck for first place. While Bannout does not completely line out exactly what happened – he implies that his close relationship with Joe Weider led to some jealously in the league. Those jealous individuals worked behind the scenes to take down Bannout as the then-current golden child of the sport.
You can watch Samir Bannout go into complete detail about his Mr. Olympia 1984 experience by watching our latest GI Exclusive interview segment above.
Jerry Pritchett Profile & Stats
The biography, life, and accomplishments of Jerry Pritchett
Jerry Pritchett is an American strongman and powerlifter ranked among the world’s best. As a serious athlete, his hard work and sheer strength has taken him on a journey with lifting success and a continued drive to be the best.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Jerry Pritchett
Weight
Height
Date Of Birth
360 lbs.
6’4”
12/18/1980
Profession
Era
Nationality
Strongman, Powerlifter
2010
American
Biography
Jerry was born December 18, 1980 in Phoenix, Arizona. Growing up, he has always been interested in strength training and the world of Strongman. At the age of 15, Jerry became a powerlifter.
In 2008, Jerry entered his first local Strongman contest in Phoenix and took second place. This gave him the fuel he needed to train harder and make it to the WSM contest. In 2013, Jerry won the Strongman Event at the LA Fit Expo. In 2014, he finished in the top 12 at the World’s Strongest Man contest in Los Angeles.
He also won America’s Strongest Man in 2017.
Training
Pritchett’s training centers around his Strongman desires and those of his powerlifting necessities. When it comes to his training plans, he tends to keep his sets shorter while juggling higher reps on some exercises and lower reps on others.
Here is a workout that Pritchett uses when looking to capitalize on his log press gains.
Shoulder Press with Log: 4-6 sets, 2-3 reps rising in weight
Seated Shoulder Press: 4 sets, 8-10 reps
Bench Press: 3-5 sets, 8-10 reps
Lateral Raise: 3-4 sets, 12-15 reps
Rear Delt Fly: 3 sets, 10-12 reps
Triceps Pushdown: 3 sets, 12 reps
He also does Zumba, yoga, and ballroom dance to change up his routine and add fun variety to his workouts.
Nutrition & Supplementation
When it comes to Pritchett’s nutrition and supplementation plan, he makes sure to get plenty of protein into his diet to capitalize on all his gains. While he uses his own choice of supplements, it is important to also have a great routine. For big lifts, a top tier pre-workout will give you those desired energy boosts and pumps to maximize gains and a protein powder can give you everything you need to see growth and assured recovery. Something like creatine or a mass gainer will really boost strength and size and a multivitamin can give you all the essentials so you never miss those in your diet.
Competition History
Sixth Place Arnold Strongman Classic, 2016
First Place, Mr. Olympia International MAS Wrestling, 2014
Ninth Place, World’s Strongest Man, 2014
First Place, LA Fit Expo All American Strongman Challenge, 2014
Seventh Place Arnold Strongman Classic, 2013
Fifth Place Arnold Strongman Classic Brazil, 2013
First Place MET-Rx All American Strongman Challenge, 2013
2012 MET-Rx World’s Strongest Man 4th place in his heat
2012 Giants Live Poland 6th Place
2012 Sin City III Strongman Challenge 1st Place
2012 MET-Rx All American Strongman Challenge 6th Place
2011 Sin City II Strongman Challenge 1st Place
2011 MHP Liberty Classic 8th Place
2011 Sin City Strongman Challenge 4th Place
2011 MET-Rx All American Strongman Challenge 6th Place
2010 ASC Platinum Plus 2nd Place
This Comprehensive Powerbuilding Guide Will Help You Develop Strength & Size
There is no doubt that strength training can prove to be a real challenge at times. Initially, adding mass and strength will have been fairly straightforward – providing effort was put in and training was consistent.
Over time, however, progress begins to slow and suddenly the weight lifted and one’s bodyweight fail to increase as previous. Instead, training becomes a battle and a fight for small incremental gains in training and size. Now, this should not be a cause for concern. In fact, this is a very normal adaptation that is to be expected when progressing from a novice to an intermediate or advanced stage.
When an individual reaches this point where progress has become stunted, a change of training emphasis is often required (1). Generally, the advice is to switch the focus to either building strength or size. However, by following a “powerbuilding” program it is possible to continue building strength and size simultaneously.
In the health and fitness industry, the term “powerbuilding” has developed a number of different definitions. The following program was designed specifically to develop raw power in professional football players. The purpose of it was to physically ready these athletes to deal with high-impact nature of the sport and also allow them to build maximal power for executing their tackles.
While the goal was predominantly power-based, the athletes who initially ran this program put on a substantial amount of muscle size, became well defined while also developing their overall power output. So, for those who are serious about adding strength and size, it is certainly worth considering the following powerbuilding program.
What Is Powerbuilding?
Powerbuilding, as the name suggests, is the combination of two training styles – powerlifting and bodybuilding.
Powerlifting typically revolves around maximal strength exercises and one’s powerlifting capabilities are judged through their performance of 3 specific exercises – the deadlift, squat and bench press. The goal in all powerlifting-style training is to put in work that will facilitate a greater performance across these 3 lifts and push strength levels to new heights.
Bodybuilding, on the other hand, is much less about strength but more about adding size and definition – it’s all about aesthetics. Unlike powerlifting where extremely heavy loads are being lifted, bodybuilding focuses more on moderate weight and a higher rep range to promote maximal muscle growth. Most bodybuilders will go through periods of adding mass and leaning down – therefore, optimizing nutrition is key for the bodybuilder.
Combining Bodybuilding and Powerlifting
Often, combining two training styles is greeted with much scepticism due to the fact that the methods of training are often widely different and therefore conflict with each other and stunt overall progress.
Additionally, in years gone by, the understanding was that both low and high rep exercises where incompatible and should not both be present within a single block of training. However, heavy, low rep exercise creates the perfect environment for building muscle and therefore, performing lighter, high rep exercise in combination can assist in accelerating the rate of hypertrophy.
Recent research has indicated that it can be advantageous to combine both high and low reps for building strength and size (2).
Typically, lifters will block out their training to initially focus on building max strength before transitioning into a hypertrophy-based block of training. While this is a tried and tested method, and is effective, intermediate and advanced lifters may struggle to maintain strength levels after transitioning into a hypertrophy phase. The powerbuilding program, however, will help to simultaneously build strength and size and allow it to be maintained all year round.
The Powerbuilding Program
The program will run for 8 weeks in total but is divided into two distinct phases. Both phases run for a total of 4 weeks and both have a specific focus. During phase 1 the focus is purely on strength building. Once the foundations have been laid through phase 1, the focus shifts to true powerbuilding workouts in phase 2. With both phases, there are 4 workouts to complete per week.
It is important to note that the program has been designed for intermediate to advanced lifters – remember, it was initially designed for athletes. The program uses advanced training methods, such as cluster sets and supersets, and therefore, this program may not be suitable for those who are new to lifting or have limited experience in the gym.
With the program, there are no prescribed warm-ups or warm-up sets. However, this is not to say that warm-ups should be avoided. In order to reduce the risk of injury and facilitate greater performance in the gym, a gradual, progressive warm-up should be performed (3). Do be careful not to work the muscles to absolute failure in the warm-up.
Advanced Training Methods
Supersets involves performing two exercises back to back, with no rest in between. Adding supersets is a great way to dramatically increase overall training volume which can have a positive impact on muscle hypertrophy (4).
A cluster set, on the other hand, involves using a heavy load and breaking down the number of reps into different stages. For the cluster sets, a 20 second rest is taken after every 2 reps. This method allows the body to partially recover between reps and therefore, it is possible to lift heavier loads for a greater number of reps. This method has been found to apply a greater amount of stress to the muscle thus causing a larger adaptation (5).
Finally, rest – pause reps are fairly similar in principle to cluster sets. The idea is to push the muscles to the max, this time by completing as many reps as possible (without reaching absolute muscular failure), resting for 20 seconds and resuming exercise once again. This process is repeated until 40 reps have been achieved.
Phase 1 – Prioritizing Strength (Weeks 1-4)
Phase 1 Notes:
When it comes to strength building, there are two highly important factors that must be taken into consideration – training intensity and overall volume. For optimal changes to occur in strength, the body must be exposed to a training stimulus which is powerful enough to cause adaptation (6).
As will become apparent, this first phase is high in intensity and volume in order to increase strength levels. In the same way that both phases have a specific orientation, each workout also has a particular focus in mind – either a high intensity workout or a high volume workout. Additionally, there is a focus on either the upper or lower body with each workout. There are 2 upper workouts and 2 lower workouts to complete each week.
In order to complete both cluster sets and rest – pause reps, it is crucial to assess one’s 5 and 15 rep max respectively. These tests involve performing maximal reps for both 5 and 15 repetitions. It is very important that the correct weights are being prescribed for the program and therefore, it is essential to reach absolute muscular failure when performing these assessments.
With the high volume workouts (day 3 and 4), it is possible to substitute out the cluster sets and rest – pause reps and replace them with an alternative high volume method, if preferred. For example, a descending or ascending pyramid scheme (12, 10, 10, 8 reps) would be an appropriate change that could be made.
Workout 1 – High Intensity, Lower Body
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 2
3 minutes
Rack Pulls
4 x 3 – 4
3 minutes
Romanian Deadlift
3 x 5 – 6
2 minutes
Good Morning
3 x 6
2 minutes
Workout 2 – High Intensity, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 25 x 12
3 minutes
Superset 21. Floor Press2. Dumbbell Incline Row
4 x 3 – 43 x 5 – 6
2 minutes
Workout 3 – High Volume, Lower Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Squat2. Ab Rollout
4 x 8 (cluster set)4 x 8 – 10
2 minutes
Front Barbell Squat
3 x 12 – 15
2 minutes
Goblet Squat
1 x 40(rest – pause reps)
–
Dumbbell Walking Lunges
3 x 12 – 15
1 minute
Workout 4 – High Volume, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Superset 21. Standing Military Press2. Band Pull Aparts
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Dumbbell Bench Press
1 x 40(rest – pause reps)
–
Incline Bench Pull
4 x 15
1 minute
Standing Dumbbell Press
1 x 40(rest – pause reps)
–
Wide Grip Lat Pulldown
4 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Phase 2 – Combined Powerbuilding Workouts(Weeks 5 – 8)
Phase 2 Notes:
As we move into the second phase, the focus shifts from prioritizing strength to combined powerbuilding workouts. As with the previous phase, it is still required to complete 4 sessions per week, however, each workout now has a different focus which revolves around 4 exercises – bench, squat, military press, and deadlift.
Many of the supersets combine one heavy, low rep exercise (similar to powerlifting training), and one lighter, high rep exercises (similar to bodybuilding training) – this is powerbuilding training at it’s finest. At this stage, it’s interesting to note that there are no cluster sets or rest – pause reps – only supersets.
As with phase 1, there is the option to change out some of the high volume work for an alternative scheme – should this be required. The program itself is open to alterations and does not have to be followed to a tee.
Workout 1 – Upper Body (Bench Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Barbell Incline Bench Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Dumbbell Bench Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Standing Dumbbell Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 2 – Lower Body (Squat Focus)
Exercise
Sets x Reps
Rest
Barbell Squat
5 x 3
3 minutes
Front Barbell Squat
3 x 5
3 minutes
Superset 11. Goblet Squat2. Barbell Ab Rollout
4 x 12, 10, 10, 84 x 15
1 minute
One Leg Barbell Squat
4 x 12, 10, 10, 8
1 minute
Hanging Leg Raise
4 x 8 – 10
1 minute
Dumbbell Walking Lunge
3 x 12 – 15
1 minute
Workout 3 – Upper Body (Military Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Standing Military Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Seated Dumbbell Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Standing Dumbbell Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Dumbbell Bench Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 4 – Lower Body (Deadlift Focus)
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 3
3 minutes
Rack Pulls
3 x 5
3 minutes
Superset 11. Romanian Deadlift2. Hanging Leg Raise
4 x 12, 10, 10, 84 x 8 – 10
1 minute
Pull Through
4 x 12, 10, 10, 8
1 minute
Reverse Crunch
4 x 8 – 10
1 minute
Lying Leg Curls
3 x 12 – 15
1 minute
Final Word
In the past, if it has been a challenge to develop and maintain strength and size, it may be worthwhile considering a powerbuilding program. By reflecting on recent research and by assessing the gains made by top-level athletes, there is no doubt that powerbuilding programs are extremely effective.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1- Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2- THOMAS, MICHAEL H.; BURNS, STEVE P. (April 1, 2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. International Journal of Exercise Science. 9 (2): 159–167. ISSN 1939-795X. PMC 4836564. PMID 27182422.
3- Shellock, F. G.; Prentice, W. E. (1985-7). “Warming-up and stretching for improved physical performance and prevention of sports-related injuries”. Sports Medicine (Auckland, N.Z.). 2 (4): 267–278. doi:10.2165/00007256-198502040-00004. ISSN 0112-1642. PMID 3849057.
4- Weakley, Jonathon J. S.; Till, Kevin; Read, Dale B.; Roe, Gregory A. B.; Darrall-Jones, Joshua; Phibbs, Padraic J.; Jones, Ben (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. European Journal of Applied Physiology. 117 (9): 1877–1889. doi:10.1007/s00421-017-3680-3. ISSN 1439-6319. PMC 5556132. PMID 28698987.
5- Tufano, James J.; Conlon, Jenny A.; Nimphius, Sophia; Brown, Lee E.; Banyard, Harry G.; Williamson, Bryce D.; Bishop, Leslie G.; Hopper, Amanda J.; Haff, G. Gregory (2017-4). “Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity”. International Journal of Sports Physiology and Performance. 12 (4): 463–469. doi:10.1123/ijspp.2015-0738. ISSN 1555-0273. PMID 27617387.
6- Colquhoun, Ryan J.; Gai, Christopher M.; Aguilar, Danielle; Bove, Daniel; Dolan, Jeffrey; Vargas, Andres; Couvillion, Kaylee; Jenkins, Nathaniel D. M.; Campbell, Bill I. (2018-5). “Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training”. Journal of Strength and Conditioning Research. 32 (5): 1207–1213. doi:10.1519/JSC.0000000000002414. ISSN 1533-4287. PMID 29324578.a
What Is The Best Deadlift Warm-Up To Enhance Your Lift?
These warm-up exercises will help boost your monster deadlift.
We all know about the deadlift, this massive exercise that is part of the big three powerlifting trio. We’ve felt that enormous weight under us as those neck veins pop, our faces tighten as we brace that weight, and how our hands scream as they stay curled around the bar. But this is while we’re in that lift. Too often do we forget that a valuable warm-up can enhance all areas of our lifts and drive us home as we seek the best for our training, performance, and gains. Doing a few reps before we jump into the big weight isn’t going to yield the best results and a good warm-up routine can give us that priming and blood flow so our gains never falter.
Let’s take a look at some of the best deadlift warm-up exercises to get our bodies ready for some serious weight. The deadlift should be in your routine somewhere for the many benefits it has on our training and performance and looking to the best warm-up exercises for some pre-workout guidance can really enhance all of our gains to new heights.
Why Perform The Deadlift?
The deadlift is an exercise that works almost every muscle group and allows for serious muscle activation for growth. As an effective exercise for increased balance and stability, the deadlift is certainly one exercise to have in your routine.
Benefits of the deadlift include:
Increase strength and size: By working many muscle groups, you leave your body no choice but to grow. This can also aid in functional strength for those everyday activities and movements (1).
Enhance grip strength: With an emphasis on having a solid grip, the deadlift is one of those exercises that can work to benefit your overall grip strength in your fingers and forearms (2).
Balance and stability: This lift requires a high degree of core strength and will work to keep you as grounded as possible while also maintaining solid balance.
Injury prevention: By working on strengthening your muscles, as well as your joints and tendons, this lift can provide great support to alleviate any potential injuries that may arise (3).
Best Deadlift Warm-Up Exercises
Let’s take a look at some great deadlift exercises to get you primed for that big lift.
Supine Leg Extension
This will work to stretch your hamstrings and give your quads some movement. Laying on your back, extend one leg on the ground and bring the other to a 90-degree angle. Holding your hamstring just below the knee, bend your knee back and forth in a controlled motion.
Glute Bridge
A great exercise for getting your glutes primed, the glute bridge is a solid warm-up (4). Laying on the ground, bend your knees at a 90-degree angle. Slowly raise and lower your hips, really giving a good squeeze at the top.
Bird Dog
This is a solid core activation exercise and with your core playing an important role in stabilization, you can’t go wrong with this warm-up. Start on all fours and brace your core. Slowly extend one arm in front of you while doing the same with the opposite leg. Hold for a brief pause and repeat with the opposite sides of each arm and leg.
Goblet Squat
While this is predominantly an exercise, doing this with bodyweight or a lighter weight can work to warm-up your legs and get your body ready for some weight. With your feet around shoulder-width apart, hold your chest up and have your shoulders back. Lower into a squat and pause at the bottom before coming back to the starting position.
Lateral Lunge
The lateral lunge will work your glutes, quads, and adductors which are all vital for the deadlift. With your feet under your hips, take one step out with your right foot and lower into a lunge. Drive through your heels to bring that leg to the starting position and repeat with the other leg.
Other Tips
For getting ready for the deadlift, doing some form of light cardio can work to raise your body temperature and really warm those muscles up. That, mixed with some dynamic stretches, will prove to be very effective in getting your lower body muscles primed for this lift. As you start to perform the actual deadlift exercise, work to increase weight in smaller increments as you work your way up to heavier weight.
Featured Supplement
While these warm-up exercises are great for allowing us to see a real increase in our strength and size, looking to high-quality supplements can also work to increase our gains. A pre-workout supplement is perfect for increasing blood flow, providing for great muscle pumps, and enhancing our energy so we see those gains we want most (5).
Transparent Labs PreSeries BULK
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages. This pre-workout is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
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Check out our list of the Best Pre-Workout Supplements for more awesome pre-workout products!
Wrap Up
The deadlift is a great exercise to help tackle any and all needs of your strength gains, as well as other benefits like balance and stability. Performing some of these deadlift warm-up exercises will give you the best deadlift warm-up to prove to be worthwhile as you get your body primed for that serious weight. Don’t neglect a good warm-up for you deserve to have your body ready to go for whatever weight you seek to tackle. Plus, you won’t be disappointed by the results you see.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs and Envato
References
Wenning, Matthew R. (2014). “The Deadlift and Its Application to Overall Performance”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patietns With Low Back Pain Benefit From Deadlift Training?”. (source)
Neto, Walter K.; Soares, Enrico G.; Vieira, Thais L.; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
4 Exercises To Build Killer Hamstrings
Turn those hams into boars.
When it comes to building up the legs many people focus on the quads more than any other muscle group. Though the leg is comprised of a number of muscle groups including the calves, quads, and hamstrings, it seems that most of the attention is given to the muscle group that you’d see most readily in the mirror. It’s not so farfetched as many beginners often focus on the parts they can see rather than the entire body as a whole. But if you want to have a symmetrical and aesthetic physique you’ll have to focus on every muscle group in the leg.
The hamstring is the antagonistic muscle to the quad, but doesn’t seem to get as much attention. Much like with the back, the hamstrings are located on the back side of the body and therefore aren’t attacked nearly as much. But the hamstrings, along with the quad, are responsible for stabilizing the knee and can ultimately do wonders for knee pain.
So what are some exercises you should have in your leg day routine that can not only give you some great hamstrings, but strengthen your glutes as well? We’ve compiled a list of some great exercises that you should definitely add to your workout.
Sumo Deadlift
The positioning of your grip on the barbell can make a huge difference with this deadlift variation. Where the attention is more focused on your lower back in your usual deadlift, the grip as well as the wider stance with the sumo deadlift will transfer more tension in your hip area and will mean that you must focus on lifting more with your legs, in this case with the glutes and hamstrings.
Lying Leg Curls
One of the staples of hamstring development, this exercise may not be as taxing on the body as the other exercises on this list, but if utilized correctly with muscle contraction in mind then this one can be beneficial for a lighter day at the gym. By using adequate weight you’ll be sure to feel the burn in the glutes and hamstrings.
Glute Ham Raise
This exercise requires that your feet or secured by either having someone hold your feet down or by hooking your heels under a weighted barbell or fixed apparatus. By doing the movement slowly and focusing on contraction of the glutes and hams, you’re sure to get a great pump from this exercise.
Romanian Deadlift
This deadlift is great for building up the hamstring and the glutes as well. They are ultimately a great choice for improving the posterior chain and are a great strength exercise to have in your routine. Seeing as how it’s a movement that focuses on strength more than anything else, keep the reps in the 5-8 rep range while being sure to go heavy.
Have some favorite hamstring or glute exercises? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Brad Castleberry Reacts To Recent Videos Defending Against Ongoing Fake Weight Criticism
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Brad Castleberry talks about his new viral videos and reflects on recent big names such as Joe Rogan defending him against fake weight accusations.
Brad Castleberry has stepped slowly away from massive weightlifting viral videos. Instead, he now focuses on different kind of athletic feats beyond the weights. He focuses more on a calisthenic approach with videos that continue to go viral. Somewhat removed from his older videos, Castleberry spends some time with us reflecting on the fake weight criticism he has received over the years. In our latest GI Exclusive, Brad Castleberry reacts to recent videos, such as Joe Rogan, defending Brad against fake weight critics.
Brad Castleberry has alway brought controversy in the bodybuilding world. This is almost exclusively because of his viral weightlifting videos. Many fans in bodybuilding believe that his videos are staged with fake weights. Some YouTubers have even gone to great lengths to analyze the videos and prove that the weights are, indeed, fake.
Of course, due to these critics not being able to inspect the weights in person – there is no conclusive evidence that can prove Brad Castleberry lifts fake weights. This causes the criticism to continue in loops indefinitely. Bodybuilding fans criticize, Castleberry fans defend, and then repeat.
Over time, Brad Castleberry has moved away from the ego lifting viral videos of the past and move towards more calisthenic viral videos. These, of course, hard harder to fake and in general the criticism against him has subsided. Yet his reputation for lifting fake weights after criticism for years has stuck.
In fact, his reputation for fake weights has grown so much that larger online personalities have started to chime in – including Joe Rogan on his podcast. Most interestingly, Joe Rogan has defended Castleberry, believing that the lifts are most likely legitimate. Powerlifter Pitbull Torres has also gone on record to say he believes Castleberry’s lifts are very possible. He sees no reason why they would be fake.
Specifically, both of these men look towards where the videos are being filmed. Namely, these videos are happening largely in commercial gyms. How would Brad Castelberry be able to bring in fake weights to a commercial gym without being caught? Or even more so, without causing trouble with management.
Again, ultimately this is all speculation. We can’t know anything for certain without being there in person. Regardless, we asked Brad Castleberry his thoughts on the more recent videos discussing his weightlifting videos. He feels honored that there are finally credible larger names that are defending him.
While he finds these comments satisfying – he also stands by his original statements. He always knew, in his words, that his videos were not faked. He has grown over the years to learn how to not worry about comments. He simply does what not only makes him happy but what works for his loyal followers. It works for him. He avoids worrying about the criticism and continues to move on.
You can watch Brad Castleberry’s full reaction to defenders against fake weight criticism in our GI Exclusive interview segment above!
Best Non-Dairy Protein Powders & The Benefits Of Them
Whey protein is the most popular form of protein powder, but non-dairy proteins are just as effective and are great alternatives to enhance growth and recovery.
With whey protein being a widely accepted and very popular form of protein supplements, it is hard to believe that anything else would be worth taking. The conversation seems to always revolve around whey protein concentrate and whey protein isolate, but there are great alternatives in plant-based and non-dairy proteins that are taking the market by storm. Whether these be for vegan bodybuilders or other vegan athletes, or for those sensitive to dairy who need that protein boost fulfilled, these alternatives are great products to enhance anyone’s gains for growth and recovery.
The argument against these alternative forms of protein are based in that most plant proteins aren’t complete with an optimal level of essential amino acids to support protein synthesis. Essential amino acids (EAAs) and branched-chain amino acids (BCAAs) are essential for providing the foundational building blocks of protein and act as a catalyst and fuel for protein synthesis so your muscles see huge growth. But this isn’t a problem if you eat a variety of plant proteins and the argument simply doesn’t hold ground when it comes to comparing these whey proteins with alternative non-dairy forms.
Whey Protein Vs. Non-Dairy Protein
Whey protein is an animal protein derived from milk and is widely accessible and available in an abundance of products. It contains valuable BCAAs being leucine, isoleucine, and valine which serve as the essential building blocks of muscle, leading to optimal protein synthesis and faster muscle gains and recovery (1). But sometimes people tend to be sensitive or have poor reactions to the dairy in whey and seek alternative protein sources to continue to capitalize on all their gains.
Plant-based and non-dairy proteins, like pea, hemp, or soy proteins, serve as alternatives which are less likely to cause negative side effects and often contain more natural ingredients. While whey protein contains a complete profile of those essential amino acids, non-dairy alternatives may be lacking in them slightly so supplementing with other products may be a smart idea. For this reason it is important to combine certain plant-based ingredients and more often than not, a non-dairy protein product will contain two or more forms of protein, like a pea and brown rice blend, to ensure you receive the same amino acids profile as whey (2), making these options just as viable.
Types Of Non-Dairy Proteins
Pea Protein: Derived from yellow split pea, this protein is rich in BCAAs and can support muscle gain and muscle building, while keeping you full (3).
Hemp Protein: Comes from seeds of the cannabis plant and has moderate levels of protein but is packed with fiber for great aid to digestive health.
Brown Rice Protein: Inexpensive and available, this has BCAAs and has potential to be as effective as whey when it comes to growth and recovery.
Soy Protein: A complete protein, this rich source can provide desired growth and recovery goals.
Sunflower Seed Protein: A new form of non-dairy protein, it has BCAAs to supply the benefits of a quality protein but is often combined with others to maximize effects.
Benefits Of Non-Dairy Protein
Reduce Digestive Stress
Since dairy can cause digestive stress for some people who are sensitive to it, non-dairy alternatives allow them to experience similar gains to their health and fitness without the fear of an upset stomach or digestive stress. Eliminate the feeling of bloating and low energy by trying one of these great alternatives. Some may also contain antioxidants which can cleanse your body, adding to the extra health benefits associated with these alternatives (4).
Diversity In Your Diet
Adding one of these non-dairy proteins to your diet can provide diversity to your nutritional routine. Since non-dairy alternatives provide great vitamins and minerals, as well as fiber and probiotics, you enhance your health and fitness with organic, non-GMO, and effective supplements. Other supplements like pre-workouts and intra-workout BCAAs may be helpful for you as well to pump you with essential amino acids, but in terms of an overall diet and proper nutrient intake, these protein sources can provide a healthy amount for your intended goals.
Aid In Weight Loss
Non-dairy protein alternatives have great benefits in losing and maintaining weight. By being lower in calories, you don’t waste any caloric space with added nonsense only hurting your overall gains. Some have also been shown to decrease appetite which can eliminate unwanted snacking and cravings that ultimately hurt those same gains.
Environmentally Friendly
Using these products can be more environmentally friendly and ethical by using less water, fuel, and land than animal protein.
Featured Supplement
Having a high-quality supplementation routine is imperative to our growth as athletes and bodybuilders seeking nothing but the best for our gains. Great product exist like pre-workouts, testosterone boosters, and fat burners which can greatly affect all of our goals. For those looking to fill in the BCAA gap in their diet with some vegan proteins, look to a BCAA intra-workout supplement to really have great effects when it comes to rounding out a complete profile.
This vegan protein is an amazing supplement from National Bodybuilding Co., a premiere company in producing great bodybuilding supplements.
National Bodybuilding Co. Full Prep Vegan Protein
National Bodybuilding Co. Full Prep Vegan Protein is a great protein supplement designed for bodybuilders to progress with their personal goals. A 100% natural and organic plant-based protein, this supplement works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. A blend of organic rice and pea protein, this product is loaded with 20.5g protein and only 117 calories to fit well with any diet while providing an amazing non-dairy alternative to your muscle-building and recovery goals.
Price: $40.00
Try National Bodybuilding Co. Full Prep Vegan Here
National Bodybuilding Co. Full Prep Vegan was a runner-up for Best Protein Powder in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!
Wrap Up
Non-dairy protein alternatives are great substitutes to the almighty and powerful whey protein. For many, whey protein causes an upset stomach and for others, it may not be conducive to their diet, especially those on a more plant-based diet. With so many alternatives on the market, including pea protein, brown rice protein, soy protein, sunflower protein, and a host of others, the opportunity for you to see that desired growth is possible and enhanced through these great supplements. Pumping you with vital nutrients, eliminating digestive stress, and enhancing muscle growth are all great benefits these non-dairy alternatives provide. It is still possible to see great gains with these alternatives and don’t let a wrong impression keep you from achieving your goals. Check out some great non-dairy protein alternatives and see what they can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of National Bodybuilding Co. and Envato
References
Cooke, Matthew B.; Rybalka, Emma; Stathis, Christos G.; Cribb, Paul J.; Hayes, Alan (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Babault, Nicolas; Paizis, Christos; Deley, Gaelle; Guerin-Deremaux, Laetitia; et al. (2015). “Pea Proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Santos-Hernandez, Marta; Alfieri, Fabio; Gallo, Veronica; Miralles, Beatriz; et al. (2020). “Compared digestibility of plant protein isolates by using the INFOGEST digestion protocol”. (source)