All Posts By Presser
Nutrition Tips for Intelligent Muscle Growth
The Importance of Muscle Growth For The Athlete
A number of years ago, building significant muscle size was something only done by bodybuilders and a large divide existed between strength and physique athletes.
Many didn’t believe strength and size could co-exist and the understanding was that while physique athletes could certainly build impressive size, they did not have the strength to match.
Thankfully nowadays, the health and fitness industry has come to truly understand the relationship between muscular hypertrophy and strength. There are a number of studies to indicate that building muscle size enhances strength capacity while developing strength facilitates muscle growth.
If there is one thing that both strength and physique athletes know, it is that they will have to build muscle – whether that be to facilitate a better performance or to improve body composition.
When it comes to muscle growth, of course strength training is important. Without it, the body will fail to adapt and improve. Although, there is one condition that must be met on a daily basis otherwise all the hard work in the gym will be wasted.
A calorie surplus must be maintained in order to drive muscle growth. A calorie surplus is simply where you consume more calories per day than your body requires.
This means that a greater quantity of food must be consumed every day.
It is important to recognize that this is not an excuse to start eating anything and everything. Wise nutritional choices will help to accelerate muscle growth and minimize fat gain. In addition a calorie surplus, there are a number of other considerations in regards to nutrition that must be made to bring about effective muscle development.
This article will cover 10 top nutrition tips to apply to your daily nutrition and help to facilitate a lean bulk.
10 Nutrition Tips For Mass
By reading through and applying these 10 tips, you will make optimal progress and significantly build muscle size.
1) Avoid the “Dirty Bulk”
Probably the most common error that is made when looking to build muscle size is to use unhealthy, calorie dense but nutrient sparse foods to hit your daily calorie goal.
Junk foods such as pizza, ice cream, and candy can become even more appealing as you recognize the need for calories.
While these foods can certainly help towards hitting a high calorie target, they fail to nourish the body with micronutrients, antioxidants and phytochemicals – all which are required for muscle growth.
The ideal bulk will concentrate on healthy, nutrient dense foods. Many of these foods are lower in calories but contain essential chemicals and substances.
As a result of strength training, individual muscle fibers begin to break down and must be repaired. As a result, the body must generate new muscle cells in order to fully recover.
The body must also synthesize DNA and increase the number of mitochondria within the cells.
Without these key vitamins, minerals and hormones, these processes cannot effectively take place.
Furthermore, due to the degree of stress placed on the body during resistance training, the body reacts with an inflammatory response.
To minimize the effect of this response, reduce joint pain and, once again, accelerate recovery, good nutrition must be established.
It is imperative that a bulking diet is founded on proper nutrition. However, as alluded to, junk food can help to boost daily calorie intake.
Setting a limit of 10% of your total calories coming from junk food can be beneficial. This way you ensure you are not consuming too much low quality food.
2) Ensure A Calorie Surplus Is Established
As mentioned, a calorie surplus is critical to all muscle building endeavours. However, many can be put off or skeptical of the amount of calories that they have calculated.
This seems to be particularly true for those who are new to bulking and have never attempted it previously.
The first step towards creating a calorie surplus is to calculate how many calories you require each day.
Calculating both calories and macronutrients is not complicated providing you take into account physical attributes (weight and height) and activity levels.
The number you end up with may seem incredibly high at first glance and you may doubt the accuracy of the calculation. However, it is not a mistake.
One of the best methods for ensuring that a calorie surplus is established is to track your calories.
If you’ve never tracked your calories before, you may initially be in for a shock in regards to the quantity of food that you now have to eat and the calories contained within specific meals.
For example, 2 pounds of oatmeal does not even equate to a quarter of your daily calorie target (based on a 2500 calorie target).
Providing you are consistently hitting your calculated calorie and macro targets, you are on the right path.
Do remind yourself however that change takes time. It is easy to become frustrated when progress is slow but transformation will not occur overnight. Trust the process.
3) Eat Carbohydrates
Carbohydrates are the macronutrient primarily responsible for providing and nourishing the body with energy.
Some individuals prefer high fat diets during a bulk as they believe that they perform better with high fat rather than high carb.
However, those looking to add significant mass should look to consume carbs regularly as they can serve to build muscle while preventing excessive fat storage.
Carbs are especially useful after a workout as they will cause a spike in insulin levels which will consequently drive glycogen into the muscles and enhance recovery.
Research has shown that when high levels of glycogen are stored within muscles, the body becomes more sensitive to insulin which may cause it to store less fat (1).
As a result, if carbs are severely limited in your diet, then it is possible that fat will accumulate at a greater rate.
4) Consume Fiber Moderately
Fiber is a plant-based nutrient which is vital for maintaining digestive health and reducing the risk of developing chronic diseases.
Following on from the previous point, if you increase the amount of healthy carbohydrates that you eat, it is likely that you will be consuming a greater amount of fiber.
Foods such as oatmeal, potatoes, beans, and brown rice are all excellent sources of healthy carbs but are high in fiber.
If you try to consume 300 – 500 grams of carbs per day, it is likely that you will be too full and therefore fail to hit your calorie target.
Fiber is satiating and takes a long time to digest which means that it keeps the body fuller for longer. This makes is fantastic for weight loss but less so for weight gain.
Fiber has been found to help with insulin sensitivity and may boost immunity by increasing the number of healthy bacteria in the gut (2).
Therefore, based on the vast number of fiber related benefits, it is essential that we consume it regularly. However, it should be a moderate intake to allow you to continually reach your daily calorie target.
There are a number of high carb, low fiber foods that you can use if you are finding yourself full very quickly.
Strategically consuming produce like fruit juices, white rice or even carb supplements can make a high carb diet much more manageable.
5) Use Supplements Wisely
With so many supplements to choose from nowadays, it can all become a little confusing.
It doesn’t have to be. In reality, there are two supplements that are worthwhile considering which are protein and creatine.
Protein to help with the repair process from stresses of strength training and creatine to facilitate a greater performance in the gym.
Multivitamins may be of benefit too, specifically for recovery, however, they are not always foolproof.
6) Consider Liquid Calories
If you find it very challenging to get enough calories through food alone and are constantly finding yourself full, it may be wise to consume more calories through liquid instead.
Meal replacement shakes and smoothies can be particularly useful. The great thing about the blender is you can use recipes to fit your macro and micro requirements.
Liquids can also be a lot easier to digest than solid foods and as a result, a high number of calories can more comfortably be consumed.
Some believe that blending actually causes a decrease in the overall nutrients of the food. Apart from a small reduction in vitamin C levels, this appears to be unfounded (3).
7) Avoid Fasting
Intermittent fasting has been the topic of many a scientific study over the years. Findings indicate that long breaks between meals may lead to an increase fat burn and insulin sensitivity (4).
Other research into the topic has found that eating less frequently may even reduce the feelings of hunger which is great for fat loss but less than ideal when trying to bulk.
While it is undoubtedly a complicated topic, those looking to add size should avoid prolonged fasted periods as far as possible and look to eat at regular intervals.
8) Set Achievable Goals
One of the main reasons people fail to attain their goals is that they set themselves unrealistic targets and give up when they fail to see expected progress.
The general consensus is that fat can be lost at a rate of a pound per week. As a result, many presume that it is possible to build muscle at a similar rate.
Unfortunately, this is not the case.
Providing that training and nutrition are being tracked and are consistent, a more accurate estimation would be anything between 0.2 – 0.5 pounds of muscle per week.
For many, this means expectations must be tempered. It takes time to build quality muscle.
9) Utilize Calorie Cycling
There are many individuals who will argue that as long as you are providing the body with enough calories each week, it doesn’t matter when you consume them.
Research has indicated otherwise. For optimal improvements in mass and strength, consider eating more calories and carbohydrates on training days.
While research into calorie cycling or “overfeeding” is limited, the few studies that exist have found that both strength and endurance athletes performed better by using it.
Eating more carbohydrates on training days will ensure that glycogen stores are maintained at a high level.
Maintaining high levels of glycogen means that you have more stored energy that is ready to use instantaneously.
This will allow you to train with really intensity and will therefore have a major impact on muscle and strength gains.
In addition to this, overfeeding in combination with exercise has been found to bolster thyroid and hormonal health (5).
10) Reduce Body Fat First
Finally, it may be necessary to reconsider your decision to bulk in the first place as it is always recommended to start from the leanest point possible.
If you already have a lot of body fat, it can be difficult to quantify progress and understand if mass is truly increasing or whether fat stores are simply increasing.
Furthermore, if you start a bulk from this position, it will make the consequent cut a lot longer and more grueling.
Therefore, if necessary, cut first and then bulk – this will let you build a solid foundation and set you up for long term success.
There are other benefits associated with dropping body fat first including greater insulin sensitivity which occurs due to a lower body fat percentage.
As a consequence, the body may be more efficient at absorbing nutrients and building muscle.
Final Word
Remember that every person is different and a nutritional method that works for one individual may not work with another.
With that being said, the main nutritional principles for muscle gain that need to be put in place are universal for every individual.
Establishing a calorie surplus, monitoring macro intake, and consuming a broad range of micronutrients are all essential for efficient muscle growth.
No matter what methods you use, providing these principles are in place, you will successfully begin to pack on muscle.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Jensen, Jørgen; Rustad, Per Inge; Kolnes, Anders Jensen; Lai, Yu-Chiang (2011). “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise”. Frontiers in Physiology. 2: 112. doi:10.3389/fphys.2011.00112. ISSN 1664-042X. PMC 3248697. PMID 22232606.
2-Fukagawa, N. K.; Anderson, J. W.; Hageman, G.; Young, V. R.; Minaker, K. L. (1990-9). “High-carbohydrate, high-fiber diets increase peripheral insulin sensitivity in healthy young and old adults”. The American Journal of Clinical Nutrition. 52 (3): 524–528. doi:10.1093/ajcn/52.3.524. ISSN 0002-9165. PMID 2168124.
3-Gil, María I.; Aguayo, Encarna; Kader, Adel A. (June 14, 2006). “Quality changes and nutrient retention in fresh-cut versus whole fruits during storage”. Journal of Agricultural and Food Chemistry. 54 (12): 4284–4296. doi:10.1021/jf060303y. ISSN 0021-8561. PMID 16756358.
4-Salgin, B.; Marcovecchio, M. L.; Humphreys, S. M.; Hill, N.; Chassin, L. J.; Lunn, D. J.; Hovorka, R.; Dunger, D. B. (2009-3). “Effects of prolonged fasting and sustained lipolysis on insulin secretion and insulin sensitivity in normal subjects”. American Journal of Physiology. Endocrinology and Metabolism. 296 (3): E454–461. doi:10.1152/ajpendo.90613.2008. ISSN 0193-1849. PMC 2660143. PMID 19106250.
5-Poehlman, E. T.; Tremblay, A.; Fontaine, E.; Després, J. P.; Nadeau, A.; Dussault, J.; Bouchard, C. (1986-1). “Genotype dependency of the thermic effect of a meal and associated hormonal changes following short-term overfeeding”. Metabolism: Clinical and Experimental. 35 (1): 30–36. doi:10.1016/0026-0495(86)90092-2. ISSN 0026-0495. PMID 3510362.
Gym Crush: Paige Hathaway
Gym Crush: Paige Hathaway
Every gym has a few girls which work harder than the guys. Most of the guys try avoiding these girls so they can save themselves from embarrassment. Paige Hathaway is one such girl and she is our gym crush of the week.
Paige is on a personal mission to break the stereotype that muscular girls look manly. It didn’t take a lot of convincing for us to believe her. Paige Hathaway has a jaw-dropping physique which you can’t stop looking at.
You can also check out Paige Hathaway stop by the Generation Iron Fitness Network for our digital series The Breakdown where she talks about sexual harassment in the bodybuilding industry.
Muscles Make Women Sexy
We totally agree with Paige. Miss Hathaway can rock any outfit effortlessly. We are digging this ‘sun’s out guns out’ picture. If staring at her pictures can be considered a job, we don’t have the day off.
Paige The Beach Bum
Easing our minds is one thing we cannot do. We didn’t know mermaids existed before we saw this picture. B&W or colored, Paige is flawless no matter what. Hathaway has some of the most exotic photos on Instagram.
Squats are the Key
Squats are the secret to booty gains. Let this photo be the reminder to this fact. Paige has one of the best rears in the fitness world and she shares all her training and diet secrets on Instagram.
Behind The Scenes
Building a physique like Paige’s is pure hard work. It takes years of training, dieting and persistence. This is a sneak peek into one of Paige’s leg and glutes workout. Follow this routine for your next leg workout.
The Entrepreneur
Paige Hathaway isn’t your average meathead. She is focused on building a personal brand. This meeting with the social media guru Gary Vaynerchuk is the proof. You can expect to see the entrepreneurial side of Paige soon.
When She Rocked Hollywood
Paige Hathaway graced the Grammy’s this year. While Paige thanks her team, let us take this moment to thank Instagram for giving us this beauty. We wish to see more of her in Hollywood in the coming years.
Elegance At Its Best
Hathaway is a beauty with brains. Most of her posts accompany a moving message. Her posts can make you enter a reflective mode. One can turn reading Paige’s captions into a hobby.
Shredded To The Bone
When was the last time you saw a girl with such a ripped physique? A lot is said about this picture of Paige. While most people think a girl shouldn’t be muscular, we believe they say so because of their own insecurities.
The Stunner
This is exactly how we wait every day for Paige’s new photo to drop. There are thousands of people waiting to double tap her pictures the moment they see them. We bet the pizza delivery boy loves to deliver pizzas to her house.
Picture Perfect
Even we need some shade from all the heat. Paige Hathaway has one of the most loyal following in the fitness industry which is growing every single day. We hope Paige achieves bigger milestones in her career.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Samir Bannout: Bodybuilders Are Rushing To Build Muscle Too Fast
Samir Bannout stresses that bodybuilding is a marathon, not a sprint.
Pro bodybuilding, like any other professional sport, requires a certain level of sacrifice. Everyone knows that football isn’t 100% healthy. The same holds true for bodybuilding. But can pro bodybuilding be healthier than it is today and maintain its prestige? Is it impossible to be Mr. Olympia and still be healthy? In our latest GI Exclusive interview, Samir Bannout explains that a bodybuilder can be 100% healthy and become Mr. Olympia… but too many are rushing to gain muscle.
Samir Bannout agrees that pro bodybuilding can be an extreme sport. But he also thinks that the idea that top level bodybuilders must be unhealthy is overstated. Yes, carrying massive amounts of muscle over long periods of time can put strain on the body – but it doesn’t have to be as unhealthy as it has become today.
Samir Bannout believes that the only truly unavoidable unhealthy part of pro bodybuilding is contest prep. Specifically, the dehydration that is required to have paper thin skin and a conditioned physique. The process of dehydration before a show is unhealthy. There’s no way around it. This same risk is present in other sports that require a weight in – such as MMA or boxing.
[embedded content]
Check out our latest GI Exclusive with Samir Bannout above!
That being said, Samir Bannout does observe that the new generation of bodybuilders are taking unnecessary health risks. Most of this has to do with PEDs. The reason for this – is that bodybuilders are looking to get to the top tier level too fast. Some bodybuilders hope to compete in the Olympia and place high all in the same year that they earned their pro card. According to Bannout, that’s a big mistake.
The desire to rush to greatness leads to making risky choices. Far too often bodybuilders abuse steroid use and other PEDs. This is in the hopes of building more muscle faster. Samir Bannout stresses that bodybuilding is meant to be a marathon not a sprint. If you gain eight pounds of muscle in a year – that’s more than enough.
“Several guys told me what they are using. They didn’t really do well with their coaches, but they are still having health issues. And when I found out what they take… oh my god,” Samir Bannout states in our interview. He continues:
“You know this is the difference. For me, I’d rather drive to New York in three days, four days instead of rushing to be there and getting into an accident. This is my idea. Just be patient. Gaining seven or eight pounds of muscle per year is plenty of muscle. Mr. Olympia cannot happen in one to two years.”
Samir Bannout doesn’t outright condemn steroid use. But he thinks the level of which bodybuilders use steroids and other PEDs is too much. He thinks this isn’t because bodybuilders can’t succeed without an increase of drug use. Far from it. He thinks it’s all due to impatience.
Many Mr. Olympia champions where first awarded the title in their late 30s or early 40s. But there are young bodybuilders in their 20s hoping to become Mr. Olympia champion right away. Samir Bannout thinks this leads to drug abuse in the hopes that they can skip ahead of the line.
You can watch Samir Bannout’s full comments on health in pro bodybuilding by watching our latest GI Exclusive interview above!
American Strict Curl Record Has Been Broken By LeRoy Walker
LeRoy Walker demolished the American strict curl record.
It appears that there’s a new American strict curl king. LeRoy Walker just crushed the American strict curl record with an impressive 226lbs/102.5kg lift.
The strict curl has become extremely popular over the past year. Many strength athletes have been pushing themselves to conquer the lift and cement themselves in history. From Larry Wheels to Arnold Schwarzenegger, everyone has been trying their hand at the strict curl.
LeRoy Walker is another strength athlete looking to take his strict curl game to new heights. The powerlifter is aiming for the world record, but before that decided to start at a lower weight. Walker just recently took on the American strict curl record. He smashed it with a 226lbs/102.5kg lift. You can see him conquering the feat below.
Smashing The American Record
??226LBS/102.5KG ??American record. Previously it was posted about the failure. This was true. In this particular federation 212 was the attempt for the national record. I missed it. Then came redemption. I made it. Then I took 226 fo a ride. Usually I like a traditional grip. A week ago however I had a really bad tendon strain and caused me to have to use a variety of grips. Fortunately I made an in meet adjustment to a close grip that put less stress on the forearm. It paid off. Most of my heavy overload training I did both traditional and wide. The rules state that you can use EITHER.
I’ll do a post with the full version tomorrow night. This is just a glimpse of the finish that set the tone for bigger badder things to come. Stay tuned for the next meet!!! ILL BE READY FOR SEPTEMBER.
LeRoy Walker made that look easy. There’s no doubt that he has plenty left in the tank and more to sure. As he eluded to in his post, Walker is looking to improve upon the strict curl. He’s looking forward to the next meet in September and is gunning hard for the strict curl world record.
Do you think LeRoy Walker can conquer the strict curl world record?
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.
How The Zercher Carry Works For Overall Strength
The Zercher Carry is one of those exercises you need to really boost overall strength and size.
For those of us looking to enhance our functional movements or sport specific activities, the Zercher Carry is a great exercise help get us there. As a seriously effective loaded carry, it is rather easy to learn and can provide for serious gains to all areas of our fitness goals. While this may be a lesser know exercise in the fitness world, it has the ability to improve all functional movements you seek to change. Similar to its counterpart in the Zercher Squat, this carry is one to really give you great benefits towards your overall strength.
Let’s jump into the Zercher Carry and see what this is all about. From what it is, to muscles worked, and the many benefits, we’ll also show you how to do it and offer some great loaded carry alternatives so you can constantly change up you workout.
What Is The Zercher Carry?
The Zercher Carry is a functional movement and loaded carry where you hold the weight in the pits of your elbows and walk for a set amount of time or distance. Very similar to many functional movements, like lifting a box or carrying groceries from the car, the parallels are easy to spot. Named after the strongman Ed Zercher, this carry has stood the test of time as a great exercise to continue to see gains. With many muscle worked and real benefits that can be used for your all around daily life, the Zercher Carry is one exercise you cannot ignore and the results will prove why (1).
Muscles Worked
What you’ll find with the Zercher Carry is a host of muscles worked to round out a great overall strength exercise. Your core and the majority of your upper body muscles will be seriously targeted since this is a great front-loaded exercise. Your abs and obliques will feel quite the burn as you seek to stay as strong and stable as possible in order to properly achieve this lift. On top of those muscles, your traps, delt, pecs, biceps, and forearms will all feel a burn and will allow you to see increased growth and size.
Benefits Of The Zercher Carry
The benefits of the Zercher Carry will make you want to perform them for what they can do for all your gains. A great exercise with many benefits, this is one worth putting into your routine so don’t neglect that. Be cautious of how much weight you use right off the bat but don’t be afraid to push it a little to really see some awesome gains.
Benefits of the Zercher Carry include:
Promote power and strength: By working so many muscles with an increased load, this carry allows for hypertrophy to take place so you see the gains you want most.
Reveals muscle imbalances: Since this exercise requires good posture and functional movements, any imbalances will reveal themselves with the effectiveness of this lift (2).
Works many muscles: Many different muscles are targeted with this well-rounded exercise to allow for a more efficient lift.
Versatile and adaptable exercise: Since this is a hold, you can adjust to make sure the weight is comfortable and that you can perform this properly.
How To Perform It
Here are the steps for performing the Zercher Carry:
Set the bar up with your desired amount of weight.
Place your elbows under the bar and bend your arms so they wrap around it. You will cradle the barbell in your arms.
With a tight core and good posture, walk with the weight for your desired distance or amount of time.
Return to the starting point and repeat for your desired number of reps.
Other Loaded Carry Alternatives
Here are some loaded carry alternatives to check out when looking to change up your routine. With similar movements and benefits, you can’t go wrong with a great loaded carry exercise on any day of the week.
Yoke Carry
Farmer’s Walks
Fireman’s Carry
Duck Walks
Sled Pulls
Featured Supplement For Gains
When it comes to these bigger exercises and lifts, it is important to always remember to use proper supplementation to make sure those gains of yours stick. A good pre-workout can boost your energy and provide for great muscle pumps while something like a BCAA can help maintain muscle and reduce fatigue for stronger workouts. For these bigger lifts, a high-quality protein supplement is a must to help enhance muscle growth while also working on taking recovery to the next level (3).
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The Zercher Carry is a great functional exercise and one that allows for real gains for sport specific movements or for those of daily life. While this exercise may be relatively easy to perform, you should take proper care when it comes to the amount of weight used and the technique you perform it with for any loaded carry can put you in a vulnerable spot. With the Zercher Carry, really feel the burn as this compound movement works many muscle and allows for seriously great gains. Give this carry a try and see what it can do for your functional and sport specific movements, as well as your overall strength, 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 Transparent Labs and Envato
References
Butcher, Scott J.; Rusin, John S. (2016). “Core Strength and Functionality with Loaded Carries”. (source)
Franettovich, M.; Hides, J.; Mendis, M. D.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Ben Pakulski Profile & Stats
The biography, life, and accomplishments of Ben Pakulski
Ben Pakulski is an IFBB pro bodybuilder from Canada with a great nickname in the “Pak-Man”. He is the winner of the 2008 Mr. Canada contest and has competed in events like the Arnold Classic and Mr. Olympia.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Ben Pakulski (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
295-310 lbs.
5’10”
03/18/1981
Division
Era
Nationality
Open
2000, 2010
Canadian
BIOGRAPHY
Ben grew up as an exceptionally athletic child. He played as many sports as he could with his friends in the Toronto rural areas. His first memory of being into fitness was when he read some data on vegetarianism at 12 years old. He tried different things with vegetarian meals for a couple of years and enjoyed the opportunity to taste new vegetables.
Around the age of 15, Ben says that he turned out to be more serious as the testosterone began to stream. He was a high level competitor in his school at that point, so he started to search for an approach to beat his peers. He started weight training to find his comfort level. He became really strong, but lacked the ideal bodybuilding genetics. Because of this, he started to research bodybuilding techniques as much as possible. He read books about nutrition and posing, hoping to build the body of his dreams and one day compete against the best.
Mack’s in Toronto was the gym he trained at. It’s a well known, established gym that was big in the industry throughout the 1990’s and 2000’s. His father set him up with IFBB pro Tom Hall, who showed him the correct biomechanical way to complete a lift. All of this helped him secure his first sponsorship contract at only 18 years old. He also landed a contract to appear on adverts for a popular supplement company, knowing that it could push to help his career due to the publicity.
He began watching professional events at 17 when his father took him to ‘Night of Champions’ between Ronnie Coleman and Jay Cutler. Experiencing this convinced him that the professional bodybuilding world was for him as well as watching men working out in the gym.
Ben trained for two years and when he finally let his father come with him to the gym, he squatted very well, impressing his dad. His dad was so stunned at Ben’s workout ethic and his dedication, that he surprised Ben by taking him to sign up with Scott Abel (a leading bodybuilder in Toronto.)
In 2008, Ben prepped for the 2008 Canadian Championships with Scott by his side as a trainer. He ended up winning the entire show and took home the 1st place trophy and making his name known. This also meant that he has officially gained his pro card.
After he won, he knew he had to relocate if he wanted to be the best in his career path. So Ben moved to California, the home of international bodybuilding and a place that he knew he would be respected.
Ben was also into academics. He secured his degree in Kinesiology (the mechanics of body movement) at the University of Western Ontario. Following his graduation, he began to teach seminars and coach bodybuilding. In 2012, he began writing a book surrounding bodybuilding and nutrition.
“Stay full, stay strong, keep training hard, and hopefully everything just pulls together during that last week.”
TRAINING
Ben usually avoids lifting heavy. He says that when a human moves around, it distributes the necessary weight, so the amount of weight you lift, does not matter. “Weights don’t build muscle. Intensity doesn’t build muscle. Volume doesn’t build muscle. Those are all just tools. How you use them is the key.”
Before a competition, he typically avoids cardio until he is six weeks out. This is mainly because after lifting, he would be too tired to do cardio. Ben lifts with full intensity to stimulate his metabolism and burn fat.
He says “My body responds extremely well. I still feel mentally good. During other preps I was like a zombie 3-4 weeks out. I have a big structure so I need to come in big.”
He starts all of his shoulder workouts with two lateral raise choices. Ben believes that the medial head of the delt gives the shoulder its roundness and width, so because of this, he loves to start an exercise that isolates those areas.
His first choice is usually the dumbbell lateral raise. He then follows up with cables and completes more sets. He does this because it gives him a range of motion at the bottom of the rep that the dumbbells miss.
Ben also uses the smith machine for the overhead press exercise.
Seated Dumbbell Laterals, 5 sets x 10-12 reps
Cable Lateral Raises, 5 sets x 10-12 reps
Seated Dumbbell Press, 5 sets x 10-12 reps
Bent Dumbbell Laterals, 5 sets x 10-12 reps
Bent Cable Lateral Raises, 5 sets x 10-15 reps
NUTRITION
Ben is healthy eater and focuses on consuming lean meats and organic vegetables. Some of his favorite lean meats include chicken, beef, turkey and fresh water tilapia.
5:30 a.m.
12 ounces lean beef
6 ounces broccoli
2 tbsps. coconut oil
8:30 a.m.
12 ounces tilapia
6 ounces broccoli
2 cups fennel, spinach or kale salad
9:30 a.m.: Pre-Workout Drink
2 scoops whey protein
2 scoops BCAA
10 a.m.: Training Starts
11:30 a.m. Post-Workout Drink
3 scoops BCAA
5 grams creatine
10 grams EAA
2 grams Vitamin C
2 grams CLA
50 grams carbs (Dextrose powder)
12 p.m.
1 scoop Chocolate Peanut Butter
12:30 p.m.
12 ounces tilapia
75 grams carbs (rice or quinoa flakes)
3 p.m.
12 ounces chicken
75 grams carbs (rice or quinoa flakes)
5:30 p.m.
12 ounces beef
6 ounces broccoli
4 ounces avocado
8 p.m.
10 ounces tilapia
75 grams carbs (sweet potato)
9 p.m. – 40-minute Cardio
10:30 p.m.
6 ounces beef
16 egg whites
1 bag spinach
2 ounces macadamia nuts
SUPPLEMENTATION
When training like Pakulski, having a good supplementation routine is imperative, especially when looking to maintain that lean muscle and continue to bulk. A protein powder and pre-workout can ensure all your gains are fulfilled, while BCAAs can work to maintain muscle, reduce fatigue, and enhance recovery. For that shredded aesthetic, look to a fat burner to help shed that unwanted fat as you seek that desired look you want most.
COMPETITION HISTORY
2008 Canadian Championships, 1st (pro card)
2009 Pro Bodybuilding Weekly Tampa, 3rd
2010 NY Pro, 7th
2011 FLEX Pro, 5th
2011 Arnold Classic, 10th
2011 Australia Pro, 4th
2012 Flex Pro, 2nd
2012 Arnold Classic, 4th
2012 Mr. Olympia, 11th
2013 Arnold Classic, 2nd
2014 Arnold Classic, 7th
2015 Arnold Classic, 8th
2016 Toronto Pro Show, 4th
2016 Vancouver Pro Show, 1st
Stefi Cohen Wins Her Boxing Debut By Knockout
Stefi Cohen impressed in her pro boxing debut.
Stefi Cohen just scored a knockout victory in her professional boxing debut. The powerlifter has made the transition well to the squared circle and is just getting her boxing journey started.
It seems that everyone is getting into boxing these days. Logan and Jake Paul have made the transition over to the squared circle fairly well. Their presence there isn’t without its criticism though. Much of their exposure and notoriety comes from the fact that they’re social media personalities. But not everyone entering boxing is created equal.
Powerlifter Stefi Cohen has made the leap over to boxing herself, but she’s doing things the old fashioned way. Rather than face off against another powerlifter, Stefi has chosen to fight other women boxers with some experience and boxing knowledge under their belt.
At a recent boxing event in the Dominican Republic, Mundo Boxing’s “Night of Knockouts”, Stefi made her pro boxing debut. Stefi has decided to forgo amateur boxing and get right into the nitty gritty. She faced off with an experienced boxer in Haydee Zapa who had a 4-3 record heading into their contest.
A Successful Debut
Stefi Cohen would prove that she belongs in the ring.
After three rounds of battle, Stefi Cohen would close the show with a wild flurry of punches, bringing her opponent down and forcing her corner to throw in the towel. Below you can see how the end unfolded.
Stefi Cohen will next do battle in the undercard of Hafthor Bjornsson vs Eddie Hall. There she will face off against undefeated boxer Avril Mathie who holds a 5-0-1 record.
Stefi Cohen will have her work cut out for her in this match. The confidence of an undefeated fighter with six bouts under their belt cannot be underestimated. If Stefi isn’t prepared she could face some serious consequences against Mathie. That said, it’s great to see that Stefi is taking her boxing journey seriously and doing things the right what.
Will you be tuning in to see Stefi Cohen fight on the Hafthor Bjornsson vs Eddie Hall undercard?
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.
Danny Hester: The Biggest Mistake People Make Trying To Get Shredded Abs
Danny Hester cuts through the fat and gets real on how to truly get six pack abs.
With summer just around the corner, people are starting to focus again on obtaining the perfect beach body. For many, shredded six pack abs are the ideal. Unfortunately, it’s also one of the hardest things to obtain even for people with a focused fitness routine. Why is it so hard? And what are some tips to help achieve the goal of a shredded abs? In our latest GI Exclusive, Danny Hester shares the most important factor for getting shredded six pack abs.
Obtaining sick pack abs is probably one of the hardest things for most people right next to building up legs. This is largely due to your belly being one of the core places fat stores when you start gaining weight. Even for a typically healthy and fit individual – shredded abs can be hard to come by.
That’s why we connected with pro bodybuilder and former Olympia champion Danny Hester. Hester is the kind of bodybuilder who stays lean all year round. You’ll rarely ever see him with bloated bulk. And you’ll almost always see him sporting a six pack. So what’s the secret? Why is it so hard for even fit individuals to showcase conditioned abs?
While there is no trick to get shredded abs fast, there are some key tactics that must be done in order to succeed at earning that six pack. Danny Hester wants to make it clear that there is no way to spot check fat away from your abs. Doing 100 crunches per day can certainly be helpful – but it won’t cut more fat in your stomach area.
[embedded content]
Check out our GI Exclusive segment with Danny Hester above!
It goes without saying that a very strict and clean diet are essential to getting a six pack. On top of that, cardio is a must. As we mentioned, you can’t spot check fat but you can reduce fat overall by upping your cardio. As Danny Hester states, “You can’t see abs if you have fat on them, no matter what you do.”
But there are, in fact, ways to train abs to really bring them out and make them pop. One of the biggest mistakes that people make while training abs is doing too much weight. This ultimately makes your waist thicker. You don’t want that. It makes it harder to see your abs.
Danny Hester explains that you want your abs to be really strong and really deep. So training specifically with that in mind and avoiding massive weight will help bring out your abs alongside a good diet and cardio. For example, range of motion is key to really stretching abs. Hester often recommends his clients do crunches beyond the typical range of motion for a longer and harder stretch. Over time, this helps really build your abs into deep cut muscle.
Danny Hester suggests this tip alongside higher reps with less weight. He also explains that whenever doing any sort of ab exercise, it’s important to keep your stomach sucked in and your abs flexed tight. That way you’re guaranteeing that your abs are doing the work. Avoid momentum or other parts of your body doing the heavy lifting. That won’t help your abs.
You can watch Danny Hester explain in deeper detail the biggest dos and don’ts about getting shredded six pack abs in our latest GI Exclusive interview segment above!
Top Benefits Of Vitamin D & Ways To Prevent Deficiencies
The benefits of vitamin D, especially in delaying frailty, are enough to want to keep you away from deficiencies and reach your optimal daily intake.
We’ve all heard of vitamin D. A necessary building block for growing and maintaining healthy bones, it is the primary reason calcium can be absorbed by your body. While it isn’t found in many foods, vitamin D is certainly in many great multivitamins to avoid any unwanted deficiencies. While we all reach for the stars when it comes to our strength and fitness goals, vitamin D is one of those essential nutrients that we should not, and cannot, go without.
While the benefits of vitamin D can be great for a variety of daily bodily functions, one in particular has raised eyebrows as to the actual effectiveness of vitamin D. Studies have shown that a raised vitamin D intake can potentially delay the effects of frailty. Frailty strikes as we get older and older, but tackling this now before it has time to make your bones and joints its home can prove to be worthwhile in the long run.
Let’s dive into the “sunshine vitamin” and see just how vitamin D can benefit you when properly dosed and taken daily. As we all look to better ourselves and our overall health and fitness, these often neglected essential nutrients can be game changers when it comes to our supplementation routine.
What Is Vitamin D?
Vitamin D is a fat soluble vitamin that is produced when sunlight hits your skin and triggers vitamin D synthesis. This is where it gets its nickname as the “sunshine vitamin”. Able to be obtained from sun exposure, foods, and supplements, vitamin D can be an easy to get and worthwhile essential nutrient to receive. As a necessary builder and maintainer of healthy bones, it is important to have for its ability to allow calcium to be absorbed by your body. Since calcium is the main component of strong bones, having enough vitamin D is crucial (1).
Where people run into trouble with vitamin D and a deficiency with it is during different times of the year, especially if not exposed to enough sunlight. Depending on where you live, this can seriously affect your ability to properly obtain enough vitamin D for your body. Not enough sun or eating the wrong foods can severely limit the amount of vitamin D you have leading to an unwanted deficiency.
Benefits Of Vitamin D
Strengthens Bones & Muscles
Promoting the absorption of calcium, vitamin D allows for normal mineralization of your bones in order to prevent them from growing weak and brittle (2). Simply put, calcium can’t do its job without vitamin D. Through stronger bones, this influences your ability to strengthen your muscles to lift more and offer better stabilization in athletes, and prevent falls and unwanted pain as we age.
Support Immunity & Fight Inflammation
With properties to fight off bacteria and other unwanted viruses, vitamin D can lead to better immune health to keep you as healthy as possible, especially moving into these colder months. Vitamin D also helps activate your T cells which are vital for detecting and destroying any foreign pathogens that can strike and hurt your immune system (3). With a healthier immune system, your body is able to fight off inflammation and help regulate parts of your body to do so.
Suppress Appetite & Promote Weight Loss
Due to an appetite suppressing effect, vitamin D can aid in weight loss by curbing any unwanted cravings and snacking leading to a better chance at weight loss (4). By decreasing body fat and working to change your body composition, you are able to see that desired physique unfold.
Effects On Delaying Frailty
As we age, our risk of growing frail increases. That is just the natural process of aging. Frailty is defined by certain things like unexpected weight loss, weaker grip strength, lower levels of physical activity, and moving slower than we used to. But studies have shown that vitamin D can delay the effects of frailty especially as we age (5). By working to strengthen our bones and muscles, as well as aid in immune support and inflammation, this essential nutrient can work wonders for us when it comes to keeping us moving efficiently and seeing great gains inside and out of the gym.
Causes Of Vitamin D Deficiency
One of the main causes of a vitamin D deficiency is a lack of exposure to sunlight. As colder months move in and we are kept inside more and more, our ability to go outside and bask in the sunlight slowly starts to diminish. If we don’t get enough vitamin D from food, then we really start to hurt our daily intake. Taking a really great multivitamin supplement and working to incorporate more vitamin D rich foods in our diet can help with this greatly so we don’t suffer from any unwanted deficiency.
Ideal Vitamin D Intake & Sources
In order to avoid a vitamin D deficiency, it is important to meet our daily intake of vitamin D. For people aged 19-70, getting around 600 international units (IU) of vitamin D is sufficient. For those ages 70 and up, it rises to around 800 IU a day (6). The conversion of international units to milligrams is 0.015mg for 600 IU and 0.019mg for 800 IU.
While a multivitamin supplement is always good to have in your dietary regimen, receiving all vital nutrients from whole foods is always preferred. Some good food sources packed with vitamin D include:
Salmon & other fatty fish
Egg yolks
Mushrooms
Fortified foods (cow’s milk & soy milk, orange juice, oatmeal)
Swiss cheese
Wrap Up
Vitamin D is more than just a daily vitamin. It is essential for our overall growth in terms of bone strength and development, fighting off inflammation and promoting immune health, and aiding in weight loss. While it may seem easy to get vitamin D into our bodies, it’s more challenging than we may think. Taking a multivitamin, seeking it from whole foods, and working on getting more sunlight are all ways to obtain this without forming a deficiency. As we age, our risk of growing more frail increases, but studies are promising as to the effects vitamin D has on that as well. Work to get vitamin D into your nutrition regimen and really see these benefits boost your training and overall health to new heights.
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 Envato
References
National Institutes of Health Office of Dietary Supplements. “Vitamin D”. (source)
Burt, Lauren A.; Bilington, Emma O.; Rose, Marianne S.; Raymond, Duncan A.; Hanley, David A.; Boyd, Steven K. (2019). “Effect of High-Dose Vitamin D Supplementation on Volumetric Bone Density and Bone Strength: A Randomized Clinical Trial”. (source)
Aranow, Cynthia (2011). “Vitamin D and the immune system”. (source)
Thomson, Rebecca L. (2014). “The Impact of Vitamin D on Weight Loss”. (source)
Halfon, Matthieu; Phan, Olivier; Teta, Daniel (2015). “Vitamin D: A Review on Its Effects on Muscle Strength the Risk of Fall, and Frailty”. (source)
Institute of Medicine of the National Academies (2010). “Dietary Reference Intakes for Calcium and Vitamin D”. (source)
Awesome Protein-Rich Foods!
The Benefits of Consuming a High Protein Diet
In years gone by, there have been a number of warnings about high protein diets with suggestions that it may lead kidney problems, increase the risk of heart disease and even cause cancer – these claims appear to be unfounded (1). In actuality, having a high protein diet can have a profound positive impact on the body in a number of different ways and may contribute toward reducing blood pressure, facilitating weight loss, maintaining and building muscle tissue, increasing metabolism, increasing satiety (fullness), and enhancing bone health.
Let’s firstly consider protein and its function within the body. Protein plays a vital role in a number of bodily functions specifically relating to maintenance, growth and repair of body tissues and structures. Although this is the primary function of protein, it is also required to produce a number of hormones such as insulin and human growth hormone (HGH) and can additionally be utilized as an energy source for the body.
Proteins are large molecules that are constructed through combining a number of smaller units known as amino acids. It is thought that amino acids make up approximately 75% of the human body! When protein is consumed, it is broken down into individual amino acids which are then absorbed and used by body. There are 3 distinct amino acids groups to be aware of – Essential, Non-essential and Conditional AA’s.
There are 9 essential amino acids that must be consumed through one’s diet. The reason these acids are considered essential is because the body is unable to synthesize them by its own means. As a result, it is vital that we ingest these essential AA’s on a daily basis. The 4 non-essential AA’s however, can be created by the body and therefore consuming them through our daily diet is of less importance. Finally, we have the 7 conditional AA’s which are not normally considered essential, with the exception being during times of stress or illness (2).
In order to consume an adequate number of essential amino acids, it is recommended to eat a number of animal-based protein products such as meat, eggs, and dairy. Understandably, it may therefore be fairly challenging for vegetarians and vegans to ingest enough essential AA’s, based on this recommendation. The primary focus of the vegan or vegetarian should be consuming a wide range of protein-rich plant-based foods.
By having a well-rounded diet that is high protein, we will ensure that growth and repair within the body is optimized. Every single day, our bodies experience a large degree of stress and strain and therefore there is a need for daily repair. Although protein deficiency is rare, failure to ingest an adequate amount of protein may lead to a number of serious health issues such as muscle wastage, muscle weakness, anemia (low blood iron), and decreased immunity (3).
When it comes to strength training, protein’s influence is even more telling. Training exposes the body to a stimulus which causes micro-tears (very small tears) to appear within the individual muscle fibres. In order for the tears to be efficiently repaired over the next 48 hours, ample protein is required. Failing to ingest an adequate amount of protein after a workout may contribute to a stunted recovery thus impacting movement, muscular strength, muscular soreness and training capability (4).
Top Protein-Rich Foods
When it comes to day-to-day nutrition, we are often tempted to make poor nutritional choices that can interfere with our progress – whether it be fat loss or muscle building. Life can be stressful at times, and it is typically in these moments where we make wrong choices. To combat this, the following list mentions a number of high quality food products which you should consider regularly adopting into your daily diet. These foods will not only provide you will a large serving of protein but may also contribute to building a healthier body.
1. Beef Jerky
Jerky is cuts of meat which have had the fat trimmed off before being dried to create a high protein, low calorie snack. Jerky serves as an excellent post-workout snack as it does not require refrigeration, contains approximately 40 grams of protein per 100g, is low in calories and tastes great.
2. Turkey
With approximately 30 grams of protein per 100g serving, turkey is undoubtedly the best meat for delivering protein to the body. For most, it is not the most popular meat of choice (with the exception of Thanksgiving and Christmas) as other meats tend to be more flavorful; however, few meats compare in relation to the amount of protein delivered. An additional benefit of turkey is that it is very lean and is therefore low in both calories and fat.
3. Fish
There is a vast array of seafood products that we can consume to help us comfortably meet our protein requirements. 100g servings of tuna (24g), salmon (24g), cod (21g), and mackerel (21g) are all superb, low-fat, high-protein food choices. Consuming fish regularly has also been found to reduce the risk of developing heart disease. This is because fish contain an essential fatty acid known as Omega-3 which has been found to have many positive effects on the body.
4. Cheese
Cheese is another superb protein food which can be added to a number of different meals. There are many of different types of cheese with each type containing a different amount of protein however, most cheese will deliver between 26 – 36 grams of protein per 100g serving. While cheese is excellent for boosting one’s protein intake, do be aware that most cheese tend to be high in calories, fat and salt.
5. Peanut Butter
Peanut butter, and nut butters in general, have grown a reputation for being highly nutritious as well as high in protein. Nut butters are made by grinding the nuts down into a paste that can then be spread. Peanut butter contains a whopping 25 grams of protein per 100g serving. As with cheese, it is important to recognize that because peanut butter is high in fat, this food is calorific and therefore should be consumed in moderation.
6. Almonds
Close behind peanut butter, we have another nut product – this time in the form of almonds. Almonds are a great snacking option that contain 21 grams of protein per 100g, along with a high amount of healthy fats to promote heart health and micronutrients to maintain optimal bodily function. Considering the fact almonds do contain a high amount of fat, it should not come as a surprise to know that almonds are high in calories.
7. Pumpkin Seeds
Seeds, like nuts, tend to be a nutritious, protein-rich food option. 100 grams of pumpkin seeds, will provide 19g of protein for the body. In addition to this, pumpkin seeds contain a vast number of antioxidants which promote immunity and help to fight infection or illness. Seeds can easily be added to a whole host of dishes to boost overall protein content.
8. Edamame Pods
Perhaps not a food that you expected to see on the list, edamame pods contain approximately 12 grams of protein per 100g serving. If you haven’t heard of edamame pods before, they are simply unripened soya beans that contain all essential amino acids required by the body. This makes edamame pods, not just useful for vegans and vegetarians, but for everyone.
9. Greek Yogurt
In the process of producing greek yogurt, whey is removed which causes the yogurt to become a lot thicker, creamier and a little more sour. This makes greek yogurt an excellent food product that can be added to a variety of dishes. There are a number of greek yogurt products available and therefore you can expect to gain between 10 – 20 grams of protein per 100g serving. Look to avoid flavored greek yogurt products as the majority of them have sugar added, are higher in calories and may be lower in protein.
10. Cottage Cheese
For a number of years, cottage cheese has been a staple part of the bodybuilder’s diet. This is due to its high protein and low carb content. It is produced by draining the cheese instead of pressing it (as with other cheese products) before adding cream to create cottage cheese. Cottage cheese contains 11 grams of protein per 100g and, unlike other cheeses which are typically high in calories, it only contains 98 calories per 100g.
11. Boiled Eggs
One boiled egg contains 6 grams of protein and a multitude of important vitamins and minerals which are essential for maintaining proper bodily function. As with high protein diets, eggs have also unjustly received a negative reputation for apparently increasing cholesterol levels in the body thus elevating the risk of developing heart disease. While eggs do indeed contain a large amount of cholesterol, it is “good” cholesterol (known as HDL’s) which actually lowers the risk of developing heart disease.
12. Tofu
Tofu is an excellent food choice for everyone, not just vegans and vegetarians. Tofu comes from curdling soya milk (a process similar to making cheese) and contains 8 grams of plant based protein per 100g. One of the benefits of tofu is that it is very versatile and can practically be added to any dish to provide a powerful protein boost.
Supplements:
The last few items on the list are supplements which can certainly prove to be convenient and drive up your daily protein intake. However, don’t forget that these products are known as supplements for good reason. Simply, they supplement your overall nutrition and should not be over-relied on to fulfil macronutrient requirements. If you judge that you consume enough protein per day through your diet, there is no reason to begin taking protein supplements.
13. Protein Shakes
Protein shakes are quick, easy and practical. They do provide you with a quick protein boost and little preparation is required to prepare a shake. Protein shakes would certainly be recommend to a number of specific individuals. For example, individuals looking to building muscle will require a high daily protein and calorie intake in order to drive muscular growth. By taking a protein shake supplement they will make their calorie and protein target more manageable.
There are so many different brands, flavours and types of protein shake available that it can almost make it impossible to choose. Always check the nutritional information to make ensure that there is a high amount of protein with each shake. Secondly, check the sugar and overall calorie content of the protein shake as many shakes do contain a high number of both.
14. Protein Bars
Protein bars are a second supplement that can prove to be practical and effective for topping up protein levels. Many gyms and centres now sell protein bars which allows you to grab a protein-based post-workout snack. As with protein shakes, do be aware that many bars do contain an extremely high sugar content and ideally, find a bar that is low in sugar while still delivering a large protein dose.
15. Energy Balls
Energy balls are the final recommended supplement-based product. These can be purchased, however, it would be recommend to make your own – this way you know exactly what is contained within each ball. Simply, blend almond butter, almond milk, protein powder, and flour together before rolling them up in small balls and placing them in the fridge. You now have a healthy, nutritious and protein laden snack that can be consumed either pre or post workout.
Final Word
Regardless of your goal, maintaining protein levels on daily basis should be high on your priority list. The amount of protein you consume per day depends on a number of factors however, the general recommendation is to aim for approximately 0.8 grams of protein per kilogram of bodyweight. However, if you are looking to build or maintain muscle mass, the recommendation is to consume a higher amount; between 1.0 – 1.6 grams of protein per kilogram of bodyweight (5). By utilizing a number of the products in the above list, you will quickly find that hitting your daily protein target is more manageable than you imagined.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1) Antonio, Jose; Ellerbroek, Anya; Silver, Tobin; Vargas, Leonel; Tamayo, Armando; Buehn, Richard; Peacock, Corey A. (2016). “A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males”. Journal of Nutrition and Metabolism. 2016. doi:10.1155/2016/9104792. ISSN 2090-0724. PMC PMCPMC5078648. PMID 27807480.
2) “Amino acids: MedlinePlus Medical Encyclopedia”. medlineplus.gov.
3) Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (September 18, 2012). “Protein”. The Nutrition Source.
4) Weinert, Dan J. (2009-8). “Nutrition and muscle protein synthesis: a descriptive review.” The Journal of the Canadian Chiropractic Association. 53 (3): 186–193. ISSN 0008-3194. PMC PMCPMC2732256. PMID 19714233.
5) Wu, Guoyao (2016-3). “Dietary protein intake and human health”. Food & Function. 7 (3): 1251–1265. doi:10.1039/c5fo01530h. ISSN 2042-650X. PMID 26797090