Tag: Nutrition
BELDT Labs PRIZM Review For Antioxidant Support, Energy & More
Boost antioxidant support, energy, and more with key vitamins and minerals in PRIZM.
Product Overview
As athletes constantly pushing our bodies to the limit, we often neglect the fact that our bodies take more of a beating than we think. Even with a good workout and lifestyle routine, our bodies still suffer deficiencies of vital nutrients and constant wear and tear given our work load. Multivitamin supplements are packed with vitamins and minerals in efforts to restore those lost nutrients while also keeping your levels as high as possible for optimal health and wellness. PRIZM is a super spectrum multivitamin designed to give you all those vitamins and minerals you need with a clean and effective formula.
PRIZM comes from BELDT Labs, a company creating supplements of all kinds to give athletes the chance to maximize their goals and potential. On top of individual products, BELDT Labs also specializes in supplement stacks to pair the right supplements. They also have a clothing and apparel line as well.
Beldt Labs PRIZM is a super spectrum multivitamin complex with 42 different fruits and vegetables to provide the best benefits.
Main Takeaways
Super spectrum multivitamin with powerful health boosting compounds
Packed with the nutrition of 42 different fruits and vegetables that are highly nutritious
Designed for athletes and everyday folks at an affordable price
PRIZM Highlights
PRIZM is a super spectrum multivitamin with a unique design and formulation to answer all your demands. Packed with nutrition of 42 different fruits and vegetables, what you will find is a highly nutritious supplement with powerful health boosting compounds great for athletes, general fitness folks, or those who never step foot in a gym. Benefits of taking this multivitamin include things like better immunity, enhanced cognitive function, potential weight loss, and a healthier lifestyle overall.
With 30 servings per container, and 2 capsules as a serving size, each serving comes out to be $0.99, an affordable price and one that is competitive on the market. With key vitamins and minerals, and a non-GMO formula, this multivitamin has potential to make you feel fantastic overall.
Ingredients
Vitamin A: Works to improve eyesight, cell growth, and can improve immunity (1).
Vitamin C: Best known for enhancing your immune system and can be helpful for stress and anxiety (2).
Vitamin D-3: Great for strengthening bones, boosting immunity, and acting as an anti-inflammatory aid (3).
Vitamin E: Also helpful for vision, but can improve blood, brain, and skin health (4).
Calcium: Important for maintaining healthy bones and works to improve muscle movements (5).
Iron: Helps with hemoglobin formation, body temperature and the proper regulation, and is an oxygen carrier (6).
Zinc: Known for its role in boosting immunity but can also help with hormone production, wound healing, and digestive help (7).
Coenzyme Q10: May help with brain and lung health, may help with infertility, and can regulate blood sugar levels while boosting athletic performance (8).
Inositol: May have great benefits to improving mental health by controlling anxiety and depression (9).
Rutin: Can help strengthen blood vessels and will work to improve circulation (10).
Other Ingredients
Vitamin B-1, Vitamin B-2, Niacin, Vitamin B-6, Folate, Vitamin B-12, Biotin, Pantothenic Acid, Iodine, Magnesium, Selenium, Copper, Manganese, Chromium, Potassium, Choline Bitartrate, Citrus Bioflavonoids 50% Complex, Panax ginseng Powder, Boron, Fruits and Vegetables Blend (see label for complete list), Rice bran oil, gelatin, chlorophyll
Number Of Ingredients
30+
Number of Servings
30
Serving Size
2 Liquid Filled Capsules
Best Way To Take
Take 2 liquid filled capsules 1 to 2 times daily with meals.
Price & Effectiveness
PRIZM is a highly nutritious and effective multivitamin supplement designed to give you the best results when it comes to optimizing your overall health and wellness. With 60 capsules per bottle and 2 capsules as a serving size, this supplement will give you 30 servings overall.
Pros
Highly nutritious with nutrition of 42 fruits and vegetables
Non-GMO formula
Great benefits for things like immunity, cognitive function, and overall wellness
Great for athletes and non-athletes
Cons
Price: $29.00
What To Consider Before Buying
Before buying any multivitamin supplement there are some key factors to consider. In our minds, PRIZM covers these bases below:
Ingredients: When it comes to the key vitamins and minerals you need, your multivitamin should include all of them and then some. Our bodies need plenty of nutrients to thrive and without certain key ones, it can lead to a deficiency and hurt overall gains.
Results: You want any supplement you take to yield results. This comes from a well-researched formula and top of the line ingredients. Judging by PRIZM’s customer reviews, the results speak for themselves.
Price: Supplements can get expensive, but it is possible to find a quality product at a reasonable price. The price per serving is a key number to compare to for this is really what you are paying for.
Who Should Buy & Who Shouldn’t Buy
Who Should Buy: Anyone looking for a highly nutritious and unique multivitamin to support their daily needs. Everyone from athletes to general fitness folks can benefit from PRIZM.
Who Shouldn’t Buy: Anyone stuck in their ways and forever tied to their favorite supplement company.
How Best To Use PRIZM
It is best to use PRIZM by taking 2 liquid filled capsules 1 to 2 times daily with meals. With further questions on taking supplements, it is also advised to talk with a healthcare professional for more in-depth information.
Check out our list of the Best Multivitamins for more great health and wellness products!
Overall Value
PRIZM is that multivitamin supplement that may yield great results and give you what you want most when it comes to improving your overall health and wellness. BELDT Labs is used to creating premium supplements to improve the lives of both athletes and non-athletes and knows what it takes to succeed. What you are really getting is a high-quality multivitamin supplement with nutrition of 42 fruits and vegetables, a unique formula, and a great price. Try PRIZM today and enhance your health, and ultimately, your performance.
Try PRIZM Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 BELDT Labs and Envato
References
Saari, J. (2016). “Vitamin A and Vision”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Williamson, L.; et al. (2017). “High dose dietary vitamin D3 increases bone mass and strength in mice”. (source)
Fata, G.; et al. (2014). “Effects of Vitamin E on Cognitive Performance during Ageing and in Alzheimer’s Disease”. (source)
Cormick, G.; et al. (2019). “Calcium Intake and Health”. (source)
Abbaspour, N.; et al. (2014). “Review on iron and its important for human health”. (source)
Wessels, I.; et al. (2017). “Zinc as a Gatekeeper of Immune Function”. (source)
Cooke, M.; et al. (2008). “Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals”. (source)
Mukai, T.; et al. (2014). “A meta-analysis of inositol for depression and anxiety disorders”. (source)
Ugusman, A.; et al. (2014). “Role of Rutin on Nitric Oxide Synthesis in Human Umbilical Vein Endothelial Cells”. (source)
Guide To Hydration: Benefits, Importance Of It & More
Get the information you need on hydration to optimize health and performance.
We constantly talk about hydration and you might be tired of hearing and reading about it. But there’s a reason it’s all we talk about. It is so important. Like, incredibly important. As athletes constantly pushing our bodies to the next level, staying hydrated is something to absolutely keep in mind. And as we get closer and closer into these warmer months, we need to know that keeping up with your hydration can go a long way to not only aid in performance, but also our overall wellbeing.
Staying hydrated feels like a redundant issue because we all drink water. But the question isn’t if you drink water, it’s how much. How much water you drink is what we are aiming to tackle here because everyone is different and everyone responds differently, but having the right gauge of what to drink goes a long way as you seek the best for your gains.
Let’s jump into hydration and see what exactly is the point. From why it matters, to the benefits of it, we’ll also offer up some great ways to stay hydrated and share with you one of our favorite products that will ensure you stay as hydrated as possible.
Why Hydration Is Important
Hydration matters because our bodies need water to function. Water is essential when it comes to transporting nutrients, maintaining a healthy blood volume, ensuring better circulation, and a host of other bodily functions that we need to be aware of to thrive. Without maintaining the right level of hydration, we may start to see a negative impact on our lifestyle that we certainly don’t want or need.
Think of a time you may have felt dehydrated. Remember how poorly you felt. That sluggish feeling, no energy, headache. Why put yourself through that again? Hydration matters for our training and performance, yes, but when it comes to our health and overall lifestyle, it matters even more. And with a better lifestyle, this translates into better workouts anyway.
To bring this back to athletes, we constantly use energy and valuable stores to perform. We need water to see results, whether that be in the gym, on stage, or in our respective playing field. Without optimal hydration, we put ourselves at a disadvantage and that doesn’t make much sense. You take your training seriously, you take your diet seriously, so take the other factors of your routine and treat them equally if not more seriously for real results.
Related: Alkaline Water For Men: What It Is, Benefits & More
How Much Water Should You Drink?
The big question is, how much water should you drink per day? The National Academy of Medicine recommends that adult men should be drinking around 3,700mL per day while adult women should drink around 2,700mL (1). This translates into roughly 15 cups a day for men, and 11 cups for women.
It should be said this is for those who consume an average diet and are active at a moderate level. While hydration is different for everyone, it is important to realize that everyone is different and reacts differently so knowing your limit and what is required is very important.
Best Ways To Stay Hydrated
Knowing some of the best ways to stay hydrated is important because this can easily prevent dehydration and allow you safe and healthy ways to be active while also putting a priority on hydration.
One key thing to start is to constantly be drinking. This doesn’t mean chugging bottle after bottle, but consistently drinking lightly throughout the day will always keep you hydrated so you don’t wait until it’s too late. If you are someone who doesn’t enjoy drinking loads of plain water, look to flavor it with fruits and vegetables, or any of the number of products available to you.
Related: Why Hydration Matters & Its Role In Weight Loss For Gains
The last way to stay hydrated is to realize the signs of what dehydration looks like. A drowsy, lousy feeling, possible headache, and a real desire drink are some of the more mild symptoms of dehydration but prolonged, and this can become a bit more severe. Talking with a medical expert on this matter is advised for they will know how to properly treat more serious signs of dehydration.
Featured Hydration Product
We wanted to share with you our favorite hydration product because we know how challenging it can be to find a great bottle. With a market full of them, they may all seem the same. But certain companies like Ice Shaker have separated themselves from the pack and are producing high quality shaker bottles that will work to optimize your nutrition goals with no problem.
Ice Shaker 36oz. Ice Shaker Bottle
Ice Shaker 36oz. Ice Shaker Bottle is well-designed and durable with great mixability and convenience for all sports and activities.
Ice Shaker 36 oz. Ice Shaker Bottle is made from kitchen grade premium stainless steel for odor resistance and a durable coating puts longevity in mind. Well insulated and sweat proof, you will find this bottle has a tapered design for convenience with all sorts of activity.
A BPA-free leak proof top is easy to open and seals well for no mess, while also being easy to clean. A bonus is the mixability, for a removable agitator is easy to clean after it blends whatever powder or shake you decide to put with your shaker bottle.
Price: $44.99
Check out our list of the Best Shaker Bottles for more great shaker bottle products!
Wrap Up
Hydration matters and is very important as we look to optimize our overall health and performance. Knowing how best to tackle hydration can give you the edge when it comes to effective growth and success with your goals. Don’t neglect hydration and as the weather gets warmer, put a real emphasis on this because it matters greatly. Try our favorite product above and you will want to drink all the time. Plus, you will love the way you feel.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Armstrong, L.; et al. (2018). “Water Intake, Water Balance, and the Elusive Daily Water Requirement”. (source)
Best Protein Bar For Bodybuilding: What Should You Buy?
The best protein bar for bodybuilding can enhance your bodybuilding gains for real results.
A busy schedule is never a bad thing. But as bodybuilders seeking a rather regimented schedule, not having the time to eat a proper meal or get all those vital nutrients can be debilitating. However, protein bars are a solid option to improve our gains so we see the best results possible.
The best protein bar for bodybuilding will contain great ingredients, natural flavoring, and a solid ratio of macronutrients to give you the best gains around. With something like a protein bar, it can be easy to fall into a sugary trap, however, with a market that seems so saturated, all that means is the right product is out there for you.
We’ve broken down protein bars below and offer our two favorite bars that we think top the list of the best protein bars for bodybuilding. By knowing the benefits and how these can help your bodybuilding goals, you are one step closer to seeing great results without having to worry about a nonsense product.
Benefits Of Protein Bars
The benefits of protein bars are hard to ignore but it is important to really take your bar into consideration. Some protein bars taste a lot like candy bars and may have the same amount of sugar as protein. Keeping in mind these benefits are important as you look to capitalize on a great protein bar.
Related: Are Protein Bars Worth The Hype Or Just An Excuse To Eat “Candy”?
Benefits of protein bars include:
Great source of protein: A protein bar worth your time will be high in protein and serve as a solid protein source as you look to capitalize on all your goals.
Fiber amount: With a good amount of fiber, these can help keep you full for longer while also helping you move more regularly and keep you on track with your fiber intake.
Good taste: If your bar isn’t loaded with sugar, it can still taste great. What you should look at are what kind of sweeteners are in your bar, whether they be natural or artificial.
Inexpensive and convenient: It is possible to find a protein bar that won’t cost you too much while also giving you plenty of benefits. Plus, these are convenient to grab for those on-the-go needs as you look to stay on top of your busy schedule.
Best Protein Bars To Buy
With so many protein bars on the market today, it can be difficult to actually decide on which one is best for our gains. A saturated market can be a blessing and a curse. On the one hand, it can be daunting to constantly look through shelf after shelf in stores, or pages and pages on the Internet, to find the right bar. However, it can be also be helpful in that with so many choices the right protein bar is out there for you.
We’ve put together two of the top protein bars so you can get started right away with two amazing products. Both companies are reputable and both bars taste fantastic while still providing great benefits.
Best Protein Bar For Bodybuilding: Transparent Labs UNCUT High Protein Energy Bars
Transparent Labs UNCUT High Protein Energy Bars are delicious and nutritious for all of those health and fitness needs. A 2:1:1 ratio of carbs, protein, and fats ensures you have plenty of fuel to power those workouts and daily activities. Made with real food ingredients, there are no artificial sweeteners, colorings, or preservatives to ruin the quality of this bar. Great flavors and quality care ensure all of your needs are taken care of with these protein bars.
Transparent Labs UNCUT High Protein Energy Bars have a 2:1:1 ratio of carbs, protein, and fat to deliver great macros along with great taste.
Pros
Great ratio of macronutrients
Made with real food ingredients
From a reputable company in Transparent Labs
Cons
Only available on their website
Tend to be a bit dry
Price: $29.99/12 Bars
Best Protein Bar For Muscle Gain: Jacked Factory Authentic Bars
Jacked Factory Authentic Bar is a great protein bar with authentic ingredients, taste, and results. This decadent high protein bar is made with real ingredients and whey protein isolate for that clean, filtered protein to help with muscle growth and recovery. With no artificial sweeteners or sugar alcohols, this protein bar is exactly what you need to round out a great dietary routine. No gut wrenching fibers and awesome flavors are matched by honesty and transparency with this amazing protein bar.
Jacked Factory Authentic Bars are made with authentic ingredients with great taste and results. No artificial sweeteners make these bars great for muscle growth and recovery.
Pros
High in protein and uses whey isolate
No artificial sweeteners or sugar alcohols
Made with real ingredients
Great flavors
Cons
Comparable to less expensive bars
Price: $29.99/12 Bars
How Protein Bars Can Help Those Bodybuilding Goals
Protein bars serve as good sources of protein that can be used anytime and taken anywhere. As bodybuilders, constantly staying fueled is the name of the game, and with our busy schedules, sometimes we just aren’t around the kitchen to prepare a fully cooked meal or make ourselves the usual snack. With a protein bar, we can take these anywhere to give ourselves the best chance at seeing real results.
Related: The Pros & Cons of Protein Bars: Are They Really as Healthy and Helpful as Claimed?
With a good balance of macronutrients as well, protein bars have the ability to put those vital nutrients into our body while still tasting great. If a bar is low in sugar, that is obviously the goal so keep that in mind as you look buy the right protein bar. As bodybuilders, we want our protein bar to taste great but also add nutritional value so we don’t lose out on any gains.
Check out our list of the Best Protein Bars for more great protein products!
Wrap Up
Protein bars can be great for those of us who need protein but struggle with an on-the-go lifestyle. Although the market may seem very saturated, that just means more options for you to choose from. The best protein bar for bodybuilding can go a long way if you know what to buy and by giving yourself the best chance at seeing real results, a quality bar with plenty of protein and no nonsense will take those bodybuilding goals a long way.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Straight Facts: The Reason Bodybuilders Lack Dietary Fiber… And Why That’s Dangerous
[embedded content]
Jerry Brainum breaks down the straight facts about bodybuilding diets, dietary fiber, and the health consequences of missing this vital nutrient.
It’s often said that bodybuilding is a lifestyle, not just a sport or a hobby. This is made abundantly clear when looking at the extreme detail that goes into a bodybuilding diet. Every single thing put into the body is monitored and adjusted for optimal results in building a perfect physique. However, sometimes a diet perfect for a masterful body is in contrast for what is best in regards to long term health. This is especially true when it comes to fiber – though many don’t often know this. In our latest episode of Straight Facts, Jerry Brainum details the importance of dietary fiber and the health consequences of missing this vital nutrient in the long run.
Dietary fiber is often an overlooked nutrient by the population at large. The most that individuals usually know is that it helps fight constipation and helps with bowel movements. This is certainly true – but there is so much more to dietary fiber than just making your bathroom visits more pleasant. In fact, it has a massive effect on your intestinal microbiome in ways that can have a major impact on your overall health in the long term.
Jerry Brainum knows about this first hand, as he’s faced a medical emergency in his past tied directly to dietary fiber (or lack thereof). Not only that – but as a passionate fan of bodybuilding, he is extremely aware of how little fiber usually exists in bodybuilding diets. This worries him. Which is why this week he goes into extreme detail on how to help boost fiber and the effects it can have. Let’s jump into it.
What does dietary fiber do?
In the most basic terms, dietary fiber helps food and waste move through your system more smoothly. By doing so, it essentially helps cleanse your intestinal microbiome. Your intestinal microbiome is a massive series of organisms that exist in your stomach and intestines. They are directly responsible for how you absorb nutrients and also how you dispose of waste from your body.
Most importantly, recent studies have found that a healthy intestinal microbiome is much more vital to human health than previously thought. It appears that the microbiome is in direct “communication” with your immune system. An unhealthy microbiome seems to lead directly to a weaker immune system.
Unhealthy microbiomes have also shown to increase risk of colon cancer and various other intestinal diseases.
How much dietary fiber should you take?
The CDC recommends that individuals take approximately 14 grams of dietary fiber per 1000 calories consumed. So if you were to consume generally 2000 calories per day – you should eat around 28-30 grams of dietary fiber.
In an era of processed foods – this goal is much harder to reach for most Americans. But beyond the general public, Jerry Brainum explains that typical and popular bodybuilding diets leave much less room for dietary fiber.
Why do bodybuilders have low dietary fiber?
In modern bodybuilding, diets such as carnivore diets, ketogenic diets, and other low-carb diets have become very popular. These diets often do not provide the daily dietary fiber needed for a healthy intestinal microbiome.
This does not mean these diets are inherently bad. In fact, these diets are designed to only be used in the short term. Jerry Brainum explains that being one one of these diets for one month, three months, or even six months will likely do little damage to your overall health. But if you stick longer than six months – and push a low-carb diet into a permanent eating lifestyle – you may be in for some serious health risks in the long term.
As mentioned, low fiber can contribute to an increased risk of colon cancer and can also weaken your overall immune system. Leaving bodybuilders (and any individual low in dietary fiber) open to getting seriously sick more often.
In addition to this, Jerry Brainum cites some studies that show high-fiber diets have shown increased heart health, lower blood pressure, and (as stated previously) an improved immune system.
Supplementing your diet with fiber
So what is a bodybuilder to do if he or she wants to build better health but stay on track for optimizing their physique? Jerry Brainum suggests dietary fiber supplements taken with water. They are relatively tasteless and easy to add to a meal or simply with a glass of water.
Jerry Brainum also suggests starting off slow. If you jump in with 30+ grams of dietary fiber in a supplement, you’ll get extremely gassy and bloated. It’s uncomfortable and might entice you to stop supplementing with fiber. Instead, start small and slowly build up so your microbiome adjusts to the dietary change.
Wrap Up
Dietary fiber is not an exciting or often discussed nutrient when talking about healthy diets. But it’s extremely important and can be a contributing factor to various ailments. Since bodybuilders are often lacking in dietary fiber – it’s important to take this information and these suggestions seriously. Just get used to going to the bathroom a bit more often as part of your daily schedule.
You can watch Jerry Brainum go into complete detail about dietary fiber and bodybuidling in our latest episode of Straight Facts above. Make sure to stop by each Wednesday for new episodes every week!
Do Testosterone Boosters Work As They Are Intended Too?
Testosterone boosters are supposed to boost T levels, but do they work?
Suffering from low testosterone can be debilitating. It is something none of us want. But as athletes seeking the best for our gains, having our T levels at the right place is important. Testosterone boosters are around to help us get there, but as supplements that have been around for a while, some people still question if they actually work.
A good question actually. As supplements designed to improve our overall health and wellness, they should work. They need to work. Why spend money on something that doesn’t work. It simply doesn’t make sense. But it can be hard to tell sometimes if supplements work because these things affect people differently. Sometimes it is trial and error, sometimes it is finding the right product, and sometimes it is taking other measures to ensure our testosterone stays at optimal levels.
Let’s take a look at testosterone boosters and really get into these supplements. Knowing what they are and what the benefits are, plus the ins and outs of what exactly a T booster can do, we can better set ourselves up to answer the question of if these testosterone boosting supplements actually work.
What Are Testosterone Boosters?
Testosterone boosters are supplements designed to increase your testosterone levels. This may seem simple, and a definition you already know, but put simply, a testosterone booster is just that. But why this matters goes to the fact that testosterone is necessary to aid in a number of bodily functions. From things like muscle growth and recovery, to more energy and better sex drive, and into cognitive functioning, maintaining optimal levels of testosterone is important as we seek the best for our goals inside and out of the gym.
Related: How To Increase Testosterone Naturally For Explosive Gains
Benefits Of T Boosters
The benefits of testosterone boosters are important to know for this lends to the question of if they work or not. By understanding what testosterone boosters can do for you, you get more of an idea of how these can better assist your T boosting needs.
Benefits of testosterone boosters include:
More muscle growth: Testosterone can aid in protein synthesis which allows for more muscle growth and subsequently an increase in strength gains (1).
Potential fat loss: By balancing out T levels with those of estrogen, this may help shed some unwanted fat. Plus, when paired with increased muscle and strength, this can change your body composition (2).
Increased sex drive: Can increase libido and overall sexual function for an increase in your sex drive (3).
Better cognitive function and energy: With more energy, you start to feel more alert and can even have a better mood (4).
These are just a few benefits of what testosterone boosters can do, but they are incredibly important to know nonetheless.
Do They Actually Work?
When it comes down to it, whether or not testosterone boosters is hard to answer. Supplements work differently for everyone and so to definitively say one way or the other would most likely be a disservice.
However, there is a reason companies keep producing them and people keep buying them. The ingredients in testosterone boosters have long been touted as ways to improve sex drive, energy, muscle growth, and the production of testosterone. Studies have been conducted, but again, these supplements effect people differently and more factors come into play than simply taking a T booster.
Your lifestyle, what you eat, how active you are, and a host of other things come into play and can greatly affect how you and your testosterone levels operate. Testosterone boosters can work, that is why they are still around. Making sure your supplement contains natural and effective ingredients, while also being from a reputable company, is the best way to ensure your product is working for your benefit.
Related: A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Top Choice For Testosterone Booster
We wanted to share one of our top choices for testosterone boosters so you can get the most out of your supplement. With the right approach to buying, plus knowing what to look for, the right T booster is out there and it just takes a little knowledge on where and how to find it.
Testo Lab Pro
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals. From a reputable company with great benefits, Testo Lab Pro can work to increase those levels so you don’t suffer a deficiency again.
Price: $69.00
Ways To Increase Testosterone Naturally
Aside from taking a testosterone booster, there are other ways to increase your testosterone levels that can be helpful. One is eating the right foods. Things like tuna, oysters, leafy greens, certain nuts and seeds, and even coffee and ginger, can all help increase your levels of testosterone. To potentially have these work for your benefit, consider adding these into your diet and routine.
Of course, strength training can be a great help as well and there are certain exercises to add to your workout regimen that can help greatly. Working with compound exercises that act on many muscle groups can help increase testosterone so you see real results that you want most.
Check out our list of the Best Testosterone Boosters for more great T boosting products!
Wrap Up
Testosterone boosters can be great aids to those looking to increase their T levels. But some people wonder if they actually work, or are as effective as people say they are. If the ingredients are well-studied and researched and the company is reputable, there is a very high chance that is what you need to see real results. Be critical of your supplements and make sure the quality and care is there because if it is designed to improve your health and performance, it should do just that.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Storer, Thomas W.; Magliano, Lynne; Woodhouse, Linda; Lee, Martin L.; Dzekov, Connie; et al. (2003). “Testosterone dose-dependently increases maximal voluntary strength and leg power, but does not affect fatigability or specific tension”. (source)
Corona, G.; Giagulli, V. A.; Maseroli, E.; Vignozzi, L.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Travison, Thomas G.; Morley, John E.; Araujo, Andre B.; O’Donnell, Amy B.; et al. (2006). “The Relationship between Libido and Testosterone Levels in Aging Men”. (source)
O’Connor, Daryl B.; Archer, John; Wu, Frederick C. W. (2004). “Effects of Testosterone on Mood, Aggression, and Sexual Behavior in Young Men: A Double-Blind, Placebo-Controlled, Cross-Over Study”. (source)
The Facts of Vitamin B12: How to Get B12 on a Plant Based Diet
How to get B12 on a plant based diet
The one issue people on a plant based diet face is the lack of B12 from their food, in today’s society B12 is naturally found in animal products, such as meat, fish, eggs, chicken, and milk and is generally not present in plant foods.
But a new recent study has found that since 2004 9.7 Million Americans have turned to a plant based diet, that is a 300% increase and is equivalent to 3% of the US population.
But this trend is also prevalent in other countries as according to the Vegan Society, and based on a 2018 study, there are now approximately 600,000 vegans in the UK. So how are all these people obtaining their B12?
First, let’s break things down.
Plant based breakdown:
According to the Cambridge dictionary plant based is a diet ‘consisting or made entirely of plants or mainly of plants’
The diet can consist of fruit, vegetables, plants, seeds, nuts, grains and it refrains from including any animal products or by products, this includes the exclusion of all forms of dairy, eggs and even honey.
Veganism refers to a person who is plant based but they also do not wear or use and form of animal products which includes products tested on animals also
B12 breakdown:
B12 is a nutrient that plays an essential role in the production and formation of your red blood cells and DNA, as well as the proper functioning of your nervous system, If sufficient B12 is not absorbed in the digestive system, it can sometimes lead to a condition called pernicious anaemia, which is a form of megaloblastic anemia (which can make people tired and weak).
So the lack of B12 can affect the quality of red blood cells being produced, leading to reduced overall function and could lead to long term nerve damage.
B12 origins:
There is a misconception that B12 comes from eating animals, well that may be the case for humans, but B12 is actually a bacteria based, and it is synthesized by bacteria and is typically found in dirt and soil Before our drinking water and fruits started to become fortified, we used to obtain all of our B12 from the bacteria in dirt. And this is exactly how the animals you eat obtain their B12.
How much B12 do you need:
The National Institute of Health (NIH) recommends a daily dosage of 2.4 micrograms per day for ages 14 years and older, and 2.6 micrograms for pregnant and breastfeeding females, But according to renowned plant based advocate and critical care physician Dr Milton Mills MD states that 1 micro gram a day of B12 is sufficient.
Plant based B12 Sources:
Fortified Cereal
Cereal isn’t usually known for being healthy but consuming cereal fortified with B12 can actually help increase our B12 levels.
In one study, volunteers were given one cup of cereal (240ml) of fortified cereal, which contained 4.8 micro grams of B12 each day for a span of 14 weeks, they concluded that ‘in this relatively healthy group of volunteers, consumption of 1 cup fortified breakfast cereal daily significantly increased B vitamin.
Nutritional Yeast
B12 is not naturally prevalent in nutritional yeast so please check labeling accordingly but 2 tablespoons (16 grams) of fortified nutritional yeast provide can 7.8 micrograms of vitamin B12. That IS 130% of the RDI. One study added nutritional yeast to the diets of raw-food vegans and found it increased vitamin B12 blood levels and helped reduce blood markers of vitamin B12 deficiency.
Non Dairy Milk
Soy milk can actually increase your recommended daily intake (RDI), as one cup (240 ml) of milk contains 2.6 mcg of vitamin B12, this increases your intake by 45 percent.
Marmite
Oddly enough and you either love it or hate it but this spread is jam packed with vitamin B12 A 4g serving will give you 0.6 micrograms of B12 It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B12.
Other sources
B12 also can be used in the form of a daily spray tablets, capsules with injections also readily available.
Potential new source:
Recent Breakthrough In 2018, scientists at the University of Kent, led by Professor Martin Warren, ‘has proved that common garden cress can indeed take up cobalamin’ (also known as B12) By fortifying the cress’ growth medium with B12, they found that the vitamin went up through the stems and ended up in the leaves. Before this discovery it was thought that plants did and could not produce B12.
And researchers at Parabel, Say They Have Discovered Vitamin B12 In Water Lentils.
The US-based producer of plant protein ingredients, say their duckweed (water lentils), which are similar to water lilies, has approximately 750 percent of the RDV of vitamin B12.
These breakthroughs could signal new plant based B12 sources being readily available, thus giving those deficient in B12 more options.
Conclusion:
Whether you are vegan or not, B12 deficiency is not rare and is very common. as research from 2008 conducted by the Harvard School of Public Health (HSPH), Tufts University, stated that 40% of the US population is deficient in vitamin B12.
Dr. David Rosenblatt, co author on a study from 2012, published in the journal Nature Genetics, stated that they ‘found that a second transport protein was involved in the uptake of the vitamin into the cells, thus providing evidence of another cause of hereditary vitamin B12 deficiency.
“It is also the first description of a new genetic disease associated with how vitamin B12 is handled by the body.”
If this gene, if not functioning properly, then it would affect the upkeep of the B12 transportation process and lead to deficiency.
Adults over the age of 50 are typically advised to take supplemental B12 as their absorption levels diminish (due to a drop in acid production in the stomach), and even for the meat eaters who are younger in age, the B12 in meat is actually bound to animal protein thus making it difficult to absorb, so an alternative source easier to absorb may be better suited.
So lacking B12 is not just a plant based and vegan problem but is also a problem for meat eaters alike, so whatever your dietary needs may be supplementing B12 would seem to be beneficial for all
References:
https://www.ncbi.nlm.nih.gov/pubmed/11146329
https://www.ncbi.nlm.nih.gov/pubmed/15113718https://www.preventionofdisease.org/milton-mills
https://www.nap.edu/read/6015/chapter/1#iihttps://academic.oup.com/ajcn/article-abstract/48/3/852/4716470?redirectedFrom=PDFhttps://www.doctorklaper.com/b12
https://www.health.harvard.edu/vitamins-and-supplements/getting-enough-vitamin-b12
https://www.sciencedirect.com/science/article/pii/S1756464612000941https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
https://www.choosemyplate.gov/https://www.nature.com/articles/1602387
https://www.kent.ac.uk/news/science/17966/university-scientists-make-vitamin-b12-breakthrough
https://www.google.com/amp/s/amp.theguardian.com/business/2018/nov/01/third-of-britonshave-stopped-or-reduced-meat-eating-vegan-vegetarian-report
https://www.plantbasednews.org/post/uk-vegan-population-will-skyrocket-by-327-by-2020-claims-poll
https://academic.oup.com/ajcn/article/71/2/514/4729184
https://stichtingb12tekort.nl/wetenschap/stichting-b12-tekort-artikelen/english/misconceptions-about-a-b12-deficiency/
https://www.sciencedaily.com/releases/2008/09/080908135942.htm
https://medicalxpress.com/news/2012-08-vitamin-b12-deficiency-tracking-genetic.html
https://www.emaxhealth.com/13955/vitamin-d-deficiency-and-genetic-link
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12/what-every-vegan-should-know-about-vitamin-b12
https://veganhealth.org/vitamin-b12/ https://www.peacefuldumpling.com/vitamin-b12-eat-your-dirt https://player.fm/series/this-is-bananas/ep-11-the-truth-on-carbs-meat-dairy-omega-3-vitamin-b12
https://nutritiondata.self.com/facts/legumes-and-legume-products/10342/2
https://www.mountsinai.org/health-library/diseases-conditions/vitamin-b12-deficiency-anemia
https://veganhealth.org/homocysteine-and-mild-b12-deficiency-in-vegans/
https://veganhealth.org/vitamin-b12/
https://veganhealth.org/vitamin-b12-vegan-sources/
https://www.google.com/amp/s/www.plantbasednews.org/.amp/lifestyle/-scientists-discover-vitamin-b12-water-lentils
https://www.foodnavigator.com/Article/2020/01/17/Duckweed-grower-hails-potentially-game-changing-B12-discovery
What Can The Strongest Testosterone Booster Do For Me?
The strongest testosterone booster can go a long way in efforts to see real results.
Low testosterone can be debilitating. It’s not secret. For those of us looking to capitalize on energy, muscle growth, and the other necessary functions that testosterone can provide, we need to have our levels be as optimal as possible. Anything less and we start to feel it.
While there are certain foods you can eat that will help increase those testosterone levels, looking to supplements has long been thought as an effective way to see the best gains possible. Supplements are just that; supplemental. What you will find with supplements are they can work in tandem with a good diet, well-structured training routine, and healthy lifestyle to deliver results in a safe and effective way.
When it comes to those testosterone levels, enter testosterone boosters. Designed with ingredients to increase testosterone production, enhance libido, deliver energy, and a host of others, you will find these supplements may help get you to where you want to be. The strongest testosterone booster is something to not take for granted for what it can do to your overall health and performance.
Let’s take a closer look into testosterone boosters and see what makes these supplements so great. For some, they work really well, and for others, a potential other approach is necessary. But with the strongest testosterone booster working for you, the choices to see real results are possible.
Why Use A Testosterone Booster
Using a testosterone booster is important for those who want to increase testosterone levels. There are other forms of treatment that can increase your levels, but supplement companies have begun to use premium ingredients in efforts to give you a natural and effective way of raising those levels. Using one allows you see results and also capitalize on the supplement market.
Related: A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Quick Recap Of Benefits
Some of the benefits of using testosterone boosters include:
More testosterone production
Better sex drive
Body composition changes
More muscle growth
Stronger bone density
Increased energy
Improved cognitive function
It is important that more research into these above benefits are done, but there are some good resources that further explain these above (1,2,3,4).
What The Strongest Testosterone Booster Can Do
The strongest testosterone booster out there has the ability to offer the above benefits so you see effective results. Now, we understand that this can be subjective. One supplement that works for one athlete may not work for another. And that can continue on. But there are certain companies that produce better products that are proven to see better results, at least in the eyes of consumers. In an unregulated market, it is still important to remember that using supplements is a personal choice and one that should be well-researched before hand.
However, once you find a strong testosterone booster, you will be able to fully understand why people gravitate towards these supplements. As bodybuilders and men looking to keep our testosterone levels as high as possible, we want that strong supplement working for us. There is no point in using some run of the mill product if it is only going to hurt our gains in the long run.
What To Look For
When diving into the strongest testosterone booster, there are a couple of things to really look for:
Quality of Ingredients
The overall quality of ingredients is first and foremost because you want natural ingredients to positively impact your health and effective ingredients to actually see results. Looking into the actual ingredients individually is smart as well, so you actually see what they can do. Many of the ingredients can have conflicting opinions around them so you diving in and doing your own research will give you a better conclusion.
Related: Do Testosterone Boosters Really Work? A Guide On T-Booster Supplements
Reputation of the Brand
Reputation is everything in the supplement game and as we said before, in an unregulated market, you cannot settle for anything that seems average. Talk to other people you know and see what they use and make an educated decision from there. If a product is more on the expensive side, that doesn’t always mean it is a reputable brand, however, it is a good sign that they are doing something right.
This brings us to price. These kinds of supplements are expensive. That’s just the truth. You need to be price conscious, but also know that a little investment into something effective is worth more than going to just some average so-so product. Be sure to look at the price and price per serving to accurately know how much you are going to spend.
Featured Testosterone Booster
In a world where there are so many testosterone boosters, we wanted to share a product that can really improve your gains so you see the best results possible. We’ve done the research with our list of the Best Testosterone Boosters and wanted to make sure that you get only the top choices on your final list.
Testo Lab Pro
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals. Testo Lab Pro is a great testosterone booster for those looking towards an effective supplement to see results.
Price: $69.00
Check out our list of the Best Testosterone Boosters for more great T boosting products!
Wrap Up
The strongest testosterone booster may seem hard to come by but it isn’t totally impossible to see great gains. Knowing what to look for and how best to tell those premium products apart from those average ones is important as you look to improve your goals. Testosterone matters and you don’t want to feel like you are settling for anything less than. When it come to your health and performance, only have those top choices in mind and you will put yourself in the best spot possible.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Travison, Thomas G.; Morley, John E.; Araujo, Andre B.; O’Donnell, Amy B.; McKinlay, John B. (2006). “The Relationship between Libido and Testosterone Levels in Aging Men”. (source)
Corona, G.; Giagulli, V. A.; Maseroli, E.; Vignozzi, L.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Griggs, R.; et al. (1989). “Effect of testosterone on muscle mass and muscle protein synthesis”. (source)
Beauchet, O. (2006). “Testosterone and cognitive function: current clinical evidence of a relationship”. (source)
Which Foods Increase Testosterone The Most For Optimal Levels?
Find out the best foods to boost those T levels.
For those us potentially suffering from low testosterone levels, or those of us looking to simply optimize our T levels, finding the right foods to increase testosterone can be a game changer. Increasing our T levels may seem easy enough, but as a vital sex hormone it is important we do it right so as to not lose out on a great opportunity. We eat so often that it makes us focus on foods that will better increase testosterone and as a normal occurrence throughout the day, sticking these meals into your routine can truly go a long way.
But we need to know what foods to eat to actually work on this increase and allow it to happen. And with other treatments and forms of therapy out there, plus the help of supplements, it would seem the bases are covered for the opportunity to really see some effective gains. It just takes knowing what to eat and how best to approach it.
Let’s take a look at the best foods to increase testosterone so you know exactly what to look for while also giving yourself the best chance at seeing real results. Between the right foods and the potential of certain supplements, like testosterone boosters, you may be able to get to where you need to be without a deficiency occurring.
Why Increasing Testosterone Matters
Testosterone matters when it comes to men and their bodily functions for a number of reasons. Increasing testosterone can lead to better body composition and that desired physique, more energy throughout the day, increased bone density, enhanced sex drive, and improvement in cognitive function for better focus, memory, and more (1,2,3).
Related: Best Way To Boost Testosterone Through Your Diet
What you will find is that your muscle development and overall strength gains will improve and that can lead to better growth overall in the gym, even as you age. Testosterone matters because it affects you and your daily functioning and without taking testosterone seriously, you will ultimately hurt your overall growth and development which can have detrimental effects on your lifestyle.
Foods To Increase Testosterone The Most
Let’s take a look at some foods that work to increase testosterone the most. With the right foods on your shelf, the choice to focus your diet around these can go a long way as you look to boost T levels and give yourself the best benefits possible, both inside and out of the gym.
Seafood (Tuna, Oysters)
Seafood can be a helpful way to boost testosterone. Tuna is a nice meaty fish that is high in vitamin D and those fatty acids often found in fish which can be of great assistance as you look to increase those T levels (4).
Looking to oysters, this food is one to enjoy with friends at your local seafood spot. Put some sauce inside, cheers with shells, and down the oyster goes. But oysters contain zinc which is a great choice for those looking to increase those testosterone levels.
Leafy Green Vegetables (Spinach, Kale, Collared Greens)
Leafy green vegetables are a great source of vitamins and minerals that will help increase testosterone. Things like vitamin E, vitamin A, and vitamin C are all helpful with testosterone production and with leafy green vegetables, you can’t go wrong, especially with these in your diet (5). Plus, these foods aren’t far from what you would have in your diet anyway, and as clean sources of fuel, these are most likely staples in your diet as is.
Nuts & Seeds (Pumpkin Seeds, Cashews, Natural Nut Butters)
Certain nuts and seeds are good to look for and pumpkin seeds are a nice option. Containing fat, magnesium, and zinc, among other nutrients, all of these are great for increasing testosterone and promoting other important bodily functions. Same goes for nut butters but ideally these would be all natural nut butters.
Others (Coffee, Ginger)
Coffee is something we all drink and this has interesting findings around it. Coffee and its caffeine content can work well when it comes to increasing energy and focus and keeping us alert. For testosterone, it may have nice boosting effects (6).
Ginger also has nice testosterone boosting effects and is good for increasing nitric oxide production and blood flow. It may also help with male fertility, but it looks like further research would be great to see.
How Testosterone Boosters Can Help
Testosterone boosters are great aids when it comes to increasing those testosterone levels, especially if the company is reputable and a trusted source. What you will find with testosterone boosters are an increase in those T levels that can affect energy, sex drive, cognitive function, body composition, and a host of other bodily functions vital to your success. With testosterone boosters, these have the potential to work for you in a helpful way if they have clean ingredients that are also well-researched and at the very least, effective to a certain capacity.
Related: A Complete Guide To Testosterone Boosters
Featured Testosterone Booster
Finding the right supplement can be challenging but it possible. We wanted to share our favorite as you look to increase testosterone levels and do so in a safe and effective way.
Testo Lab Pro
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals.
Price: $69.00
Check out our list of the Best Testosterone Boosters for more great T boosting options!
Wrap Up
Increasing your testosterone levels can be tricky but finding and knowing the right foods to do so can go a long way. With help from certain foods, like those listed above, and certain supplements, like testosterone boosters, it is possible to see the results you want most while optimizing those hormone levels. Plus, you won’t suffer a deficiency to hurt your overall gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Corona, G.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Rastrelli, G.; et al. (2018). “Testosterone and sexual function in men”. (source)
Beauchet, O. (2006). “Testosterone and cognitive function: current clinical evidence of a relationship”. (source)
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Aydilek, N.; et al. (2004). “Effects of testosterone and vitamin E on the antioxidant system in rabbit testis”. (source)
Wedick, N.; et al. (2012). “The effects of caffeinated and decaffeinated coffee on sex hormone-binding globulin and endogenous sex hormone levels: a randomized controlled trial”. (source)
Best Ways To Improve Your Body Composition For That Ultimate Physique
Change your body composition and sculpt that shredded aesthetic.
We all want that shredded aesthetic, but too often do we not fully understand body composition and what it actually means. This baseline knowledge of body composition that many of us have is a great foundation, but at the end of the day, knowing what it is and how best to improve it, or totally change it, can go a long way.
You hear about body composition, body fat percentage, and all of those terms but just how much do you actually know? And do you know enough to change and improve it? While most of this reflects a strict lifestyle of working out, eating right, and keeping other aspects of your lifestyle in check, it is possible to improve your body composition so you see those results you want most.
Let’s get into this and talk body composition, body fat percentage, and how to best improve all of these for the best gains possible. By the end of this, you will have set yourself up for what matters most, and that being a well-sculpted and well-worked on physique.
What Exactly Is Body Composition?
Body composition in the measure of fat, muscle, and bone as it pertains to an individual. This does not necessarily have to do with how much you weigh, but rather what your body fat percentage is. So, two people weighing 200 lbs. will have different body compositions depending on a number of factors. To make things simple, losing fat and gaining more muscle is putting you in a more healthy spot (1).
Related: How To Burn Stubborn Body Fat
When it comes to your body fat and measuring your body fat percentage, there are a few factors to consider that can help us understand this. Sex and gender, age, how active you are, and what your lifestyle is around food, among others, can influence your body fat percentage so knowing all of this information and how it affects you is more than important to know (2).
Best Ways To Improve Body Composition
Knowing the best ways to improve your body composition can go a long way and should not be overlooked as an effective way to see great gains. All of these tips are achievable and it just takes you wanting to work at it and setting the best goals to get there as fast as possible.
Set A Realistic Goal
To start, setting a realistic goal for yourself is super important. Too often do we make massive goals that are simply unreachable. We start to fail and fail and ultimately give up because we aren’t hitting our goals. Smaller battles help win the larger war and by setting these smaller, more attainable goals for yourself, you start to hit bigger goals, and ultimately, that end goal.
Focus On Strength Training
Changing your body composition requires you to focus on lifting weights. Strength training, and doing so effectively, will build muscle and through this, you start to see better development and an overall sense that your muscle growth is starting to show. When you take your shirt off and see more definition than before, it only makes you want to work harder (3).
Keeping a journal of your weights so you can see progress is important, but you also need to be increasing in weight to continue to build as much muscle as possible.
Work With HIIT
High intensity interval training (HIIT) is a great form of cardio that allows you to lose fat while also building muscle. Longer, more steady forms of cardio will build endurance, but you start to pull from muscle stores for energy which can be costly. Focusing on more intense forms of cardio still build endurance, keeps on that lean muscle, and works to burn more calories so you actually see weight loss results (4).
It’s All About The Kitchen
This could not be more true. Working out only goes so far if your diet is not on point. What happens in the kitchen and what food you make for yourself greatly impacts body composition and how this is handled. Eating right is incredibly important and while it is okay to cheat here and there, having the best quality food in your diet goes a long way. Don’t let all that hard work go to waste once you step back into the house.
Related: Straight Facts: Pros and Cons Of The Most Popular Bodybuilding Diets
Don’t Let Sleep Slide
You absolutely cannot let sleep slide, for sleep is a vital part of our bodies and the recovery process. If you are someone looking to keep on lean muscle, then focusing on sleep and giving yourself the best chance at recovery can go a long way. Don’t let sleep slide and really work to emphasize this in your routine (5).
In Supplements We Trust
Supplements can be a helping hand when it comes to changing body composition and with the right approach to supplementation, a quality product can go a long way. Whether that be a protein powder, pre-workout, fat burner, or many more, you will see results.
National Bodybuilding Co. Strongest Fat Burner
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
National Bodybuilding Co. Strongest Fat Burner is a clean, effective, and powerful product designed to target stored fat and deliver high amounts of energy to boost all of your goals. With 10 great ingredients, this supplement works for a host of benefits to maximize the effects of your fat loss journey. Strongest can optimize muscle building and recovery to maintain that lean muscle, cut your appetite so you are comfortable yet still able to lose weight, ignite fat loss to see those desired body composition changes, and provide for real energy boosts by burning extra calories and stored fat.
Price: $58.00
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
Changing your body composition may seem challenging but it is absolutely possible with the right approach. Knowing the best tips and how best to attack this can go a long way so put your focus on the right things. The best approach to this is optimizing both fitness and nutrition so you see those results you want most.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Wells, J.; et al. (2006). “Measuring body composition”. (source)
Gallagher, D.; et al. (2000). “Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index”. (source)
Seguin, R.; et al. (2015). “Strength Training Improves Body Image and Physical Activity Behaviors Among Midlife and Older Rural Women”. (source)
Heydari, M.; et al. (2012). “The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males”. (source)
Carneiro-Barrera, A.; et al. (2020). “Body Composition Impact on Sleep in Young Adults: The Mediating Role of Sedentariness, Physical Activity, and Diet”. (source)
How Beginners Can Track Their Macros
Here is how beginners can track their macros!
You’re not officially a fitness and nutrition enthusiast until you learn to track macros. I’m obviously kidding, well sort of.
You see, tracking macros is that thing the in-crowd does. Amateurs and gym newbies don’t really track their macros. But people who track their macros are usually taking their fitness and nutrition seriously or at least, it comes off that way.
But anyways, you might be standing on the outside of the inner circle and you want in. You want to be cool like the fit people and more importantly, you want to master tracking macros so you can achieve a fitter physique. Plus, you probably heard that it allows you to lose weight while eating cookies. Those rumors can be true as well.
However, many people never learn to track macros because it seems overwhelming. I don’t blame you at all. It can be intimidating seeing jacked joey or big booty Brittany talk about all these numbers and weighing their food constantly.
It seems like so much work and that everyone else is so good at it. I’m here to tell you that tracking macros is far simpler than you think and getting really good doesn’t take long. Let me simplify it for you so you can join the inner circle of fitness/nutrition and more importantly, reach your goals.
How Macros Work
The first step in all of this is understanding how macros work. Some people have tracked calories before, but not macros. If that’s you, you’re already way better than you think because tracking macros is essentially tracking calories.
Calories are the energy you consume from food and burn off from your body. It’s the most important number in making sure you’re reaching your goals. For most people, they desire fat loss which means they need to consistently eat fewer calories than they burn off over time (caloric deficit).
Where does macros come into all of this? Well macros are simply the 3 main nutrients (protein, fat, and carbs) that contain calories. So if you’re aiming to eat at a certain caloric target, aiming for a certain set of macros can put you at the same target.
Protein is 4 calories per gram
Carbohydrates are 4 calories per gram
Fat is 9 calories per gram
By tracking macros, you’re able to stay at a certain caloric limit, but also be in control of how much you eat of specific macronutrients that can have differing effects on your body. For example, Protein builds muscle, carbs give you energy, and fat regulates hormones.
All 3 macros do a bunch of other stuff too, but we don’t need to care about that. The goal is to keep it simple, so you can start tracking like a champ.
Setting Your Macro Targets
First, you need to find your caloric intake. There are many formulas out there and they’re all valid, but many can be needlessly complicated.
For most people, their maintenance calories is likely their bodyweight multiplied by 13 or 14. So if you desire to lose weight, you’ll need to set your calories below your maintenance which will likely be at bodyweight times 10 – 12.
You can subtract and add 50 calories to this number to give yourself a range of calories. This makes it easier to stay around your calories without worrying about having to hit one exact number on the dot. So, if your targeted calories is 1800, your caloric range can be 1750 – 1850.
Now, let’s figure out your protein. Your protein should be set at 0.8 grams per pound of bodyweight. So a 200 lb person should be chowing down 160 grams of protein daily.
Once you figure out your protein, take your protein and multiply it by 4 because protein is 4 calories per gram and subtract that from your targeted calories. The number you have remaining is what’s left for your carbs and fat.
And despite what you might hear from the endless people, your carb and fat ratio simply does not matter for most people. It will make no difference in your results.
You can focus on staying within your calories and hitting your minimum protein target daily and be perfectly fine no matter how much your carbs and fat fluctuate each day.
If you want to keep overthinking your carbs and fat, you can, but for those who are actually ready to get started, let’s move on.
The First Steps to Tracking
The first thing you will need is a food scale. No, you don’t have to weigh every little morsel out, but having it is still extremely important.
Next you will need a tracking app. Any of them will work and they all more or less do the same thing. The most popular one is Myfitnesspal, but mymacros+, fatsecret, or chronometer are all great too. Just choose one and stick with it. Now it’s time start tracking what you eat.
Tracking Foods With a Label
Most food will have a label. You simply track how much of that food you ate according to any serving size you desire. If you want to be an overachiever, weighing things out and tracking it in grams will be most accurate. Otherwise, using ounces, cups, or serving sizes is fine too.
Some foods will have to be weighed out though like if you buy a big bag of rice or pasta that you are portioning out. In addition, weighing your food dry or raw is most accurate. So, meat is weighed raw. Things like oats and rice is weighed dry.
Once you are consistent with a specific serving size, you can start eyeballing the same foods, but makes sure you are being diligent first.
Tracking Foods Without a Label
Some basic foods like apples and avocados don’t typically come with labels. Not a problem though. You can look up their nutrition info on any verified database like the USDA food database or nutritiondata.self.com.
Google is fine too. If you happen to get an inaccurate entry every now and again, it’s not the end of the world.
Tracking Recipes/Batch Foods
It’s easy to track eggs, turkey bacon, apples, chicken breast, or a spinach salad. But what if you’re making a chili for your family and you are only eating a portion of it. Or what if you are batch cooking some chicken stir fry for the week, now what do you do?
Tracking multi-ingredient recipes is a bit more nuanced, but I promise it’s still quite simple after you do it a few times. There are actually 2 ways to do so.
Method 1 (More Accurate)
Have all your ingredient entries ready.
Use the recipe function in your app.
Under ingredients, log all of your ingredients.
Cook the dish.
Weigh your final product (with the container tared off obviously)
Take the final weight and list the servings in grams. So if your chili is 1000 grams, you would make the recipe 1000 servings in grams.
When you eat your portion, you will log the recipe you made in the number of grams your portion weighs.
Method 2 (Less Accurate, but easier for some people)
Have all your ingredient entries ready.
Use the recipe function in your app.
Under ingredients, log all of your ingredients.
Cook the dish.
Split your dish into relatively even portions. Just eyeballing is fine.
Log the recipe servings as the number of servings you made.
How to Track at Restaurants
Some restaurants like chain restaurants make tracking easy for you. They will provide you the nutrition facts for menu items on their official website. Use this to make your own custom entry.
If you are eating at a non-chain restaurant, things get a bit trickier. However, if you are eating a common dish, you can simply use the entry from a popular chain restaurant. Overestimating is smart as well.
If you are eating at restaurants that are too difficult to track, you will need to either estimate or simply not track it which is ok!
When you don’t track one social meal, you can still make progress even if your body knows it might have went over for the day. You can cut back the calories on your earlier meals to be extra safe, but ultimately, one day without a caloric deficit is not going to ruin things.
That being said, I generally recommend you stick to simpler foods most days and save complex restaurant dishes for special occasions or a once per week treat.
Now Start Tracking
Consistency will be your best friend. The more consistent you are, the more practice you will get. You will also get more reliable data to adjust. For example, if you are not seeing any progress in a few weeks of consistent tracking, you should drop your calories a bit.
But most people do not need to worry about that. They need to focus on getting started, planning their meals out, and nailing at least 2 weeks of consistent tracking. It will be eye-opening, but highly beneficial.
So get started and don’t overthink this stuff.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.