Tag: Nutrition
Top CBD Fitness Supplements To Have In Your Gym Bag
These CBD fitness supplements are great for your gym bag.
Our gym bags are often full of stuff. Hydration products, gear like belt and gloves, and of course a change of clothes for the ride home. And with so many supplements it can be hard to choose which ones are essential to have in our gym bag.
However, CBD fitness supplements are those must have supplements for what they can do for our gains and how they can impact our overall health and performance. If you are wondering how these can better help you, look no further than here.
While some people are skeptical about CBD and what it can actually do, it is important to realize that CBD is actually very helpful in the long run. It is still being researched, yes, but with so much research already out there, knowing what it can do for you can make a real difference.
Why Use CBD Supplements
CBD supplements are growing more and more in popularity, and these are great for substituting for traditional medicine. A natural approach to rehab and recovery, CBD and CBD supplements are what you need to feel great and perform even better. If you are someone looking for a boost to your health and performance, taking CBD supplements into consideration can go a long way for your gains as you see the best results.
Related: Are CBD Edibles Effective Supplements Compared To Other Forms?
Benefits Of CBD
Looking into the benefits of CBD, it is important to consider what this supplement can do for you. CBD has the potential to help you recover better to relieve muscle soreness and unwanted inflammation as you look to boost your overall recovery goals (1,2). This will allow for faster bounce back and more time spent in the gym and working on toning that shredded aesthetic. Plus, CBD can also promote better sleep which is, as we all know, when the best recovery happens.
CBD also plays a role in things like appetite, immunity, mood and anxiety and depression, and a host of others bodily functions that can potentially make our lives just that much easier (3,4). In efforts to support both physical and mental functions, this supplement is one to have on your shelf at home and in your gym bag come time to workout.
Top CBD Fitness Supplements
Let’s take a look at some of the top CBD fitness supplements to have in your gym bag so you know exactly what is needed to see great results when it comes to recovery and soreness relief. While there are plenty of supplements and tons of brands, knowing at least what to look for will allow you to find the best products possible.
Topicals For Massaging Those Muscles
CBD topicals are great for athletes given that are relaxing creams and gels to gently massage into the area for fast-acting relief. Many companies have started creating faster acting topicals because they know that athletes are demanding the best products. What you will find with a high-quality CBD topical is most likely a cooling sensation with a nice scent while feeling like it is actually having a positive effect on your overall physical health and athletic performance.
One potential downside to topicals is that they can be a bit messy so having a towel in your gym bag is also a good idea.
Related: Best CBD Post-Workout Supplements For Targeted Areas
Tinctures For Great Tastes
Some people like to ingest their CBD and tinctures are great for this. We will get to edibles in a minute, but people often times gravitate towards tinctures because these are faster acting as well. A more potent form of CBD, tinctures offer the chance to have a great tasting CBD supplement in an efficient and clean form.
One downside to tinctures is that you cannot obviously apply directly to the affected muscle or sore spot, and as a supplement in your gym bag, this is often times a much needed supplement.
Edibles To Eat For Relief
Edibles are always a nice option for those who want it because you can get a gummy or potentially some sort of baked good. People gravitate towards edibles often times because they don’t feel as though they are actually taking in CBD, since it is inside of food. However, you do get benefits which can go a long way for seeing great gains.
One downside of edibles are that they are slower to digest so it takes longer for CBD to hit you and kick into effect. But don’t totally disregard these because they can be great options.
Featured CBD Supplement
We wanted to share a great CBD supplement to absolutely have in your gym bag. A branch off of the topical, a roll-on stick is something to absolutely consider for what it can do for your overall gains and mess-free support. Unlike a strict CBD cream, a roll-on stick eliminates the need for clean-up and will only benefit your gym goals in the long run.
Level Select CBD Level 3 Sports Roll-On
Level Select CBD Level 3 Sports Roll-On is a high concentration CBD massaging roller supplement with 1,800mg of high-quality CBD for those muscle soreness needs.
Level 3 Sports Roll-On is a new and improved CBD topical designed with their highest concentration of 1,800mg for maximum strength. What you will find with this supplement is a higher amount of CBD at a lower price, something hard to find on the market today. The massaging roller ball allows for targeted application and relief of this mess-free and fast-absorbing formula. A cooling mint scent is a nice addition and this is perfect for those on-the-go needs from home, the office, or a competition.
Price: $49.99
Check out our list of the Best CBD Supplements for more great CBD products!
Wrap Up
CBD fitness supplements have potential to greatly impact your overall gains and what you will find are these can add to your gym bag and give you the best supplies come that post-workout recovery routine. Checking out the right supplements and knowing exactly what to look for can go a long way and all you need is that boost to get you there. Whether it is a tincture, topical, edible, or some other form, CBD and its respective supplements can take you a long way when looking to maximize your overall health and performance.
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
Argueta, D.; et al. (2020). “A Balanced Approach for Cannabidiol Use in Chronic Pain”. (source)
Rojas-Valverde, D. (2021). “Potential Role of Cannabidiol on Sports Recovery: A Narrative Review”. (source)
Nichols, J.; et al. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Skelley, J.; et al. (2020). “Use of cannabidiol in anxiety and anxiety-related disorders”. (source)
Straight Facts: What Determines How Much Fat You Burn During A Workout?
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Jerry Brainum breaks down optimizing fat oxidation during a workout in this week’s Straight Facts.
Diet is the most important factor to losing weight. But that doesn’t mean you can’t help improve your fat burning capabilities via workouts and aerobic exercise. Yes, exercising can help you add a bit more fat loss into your goals – but it’s not always easy. Basic exercise does not guarantee fat loss. This is a fact that has frustrated many across the globe as they try to lose pounds. In our latest episode of Straight Facts, Jerry Brainum breaks down the key factors that help increase fat oxidation and improve fat loss during a workout.
Jerry Brainum starts today’s episode with a very important reminder. What you eat is the key determining factor in how much fat you burn or gain. While exercise can help burn fat – even the most perfectly performed aerobic training routine will only bring minimum fat loss. If you’re looking to truly transform your body and weight – a lifestyle change in your diet is necessary.
With that being said, fat loss via exercise can also be very helpful alongside a proper diet. Which is why Jerry Brainum uses research studies to help break down the key determining factors in burning fat during a workout. Let’s jump into the main points.
Carbohydrates, workouts, and fat loss
The key to losing fat while exercising is fat oxidization. So for the entirety of this episode, Jerry Brainum breaks down the best ways to improve fat oxidization during your training routine. One of the most important factors to consider is how many carbohydrates you consume before a workout. Carbs provide fuel and energy for your body. So when you exercise while loaded on carbs, your body will chose the carbs over fat to fuel your workout.
On basic terms, this means that if you exercise while loaded up on carbohydrates, you will burn less fat. However, in practice this seems to make little difference. Studies have shown that fasted cardio does not help increase fat loss.
HIIT training and fat loss
Nearly everyone knows that aerobic exercise is the key to burning fat through exercise. But there are various ways to train aerobically. Which training style or strategy is best to burn the most fat? Typically, studies have shown that your body starts truly oxidizing fat over carbs after exercising for more than 60-90 minutes. Jerry Brainum wouldn’t recommend that individuals train every day for over 90 minutes though.
Instead, High Intensity Interval Training (aka HIIT) has shown to bring the best benefit to weight loss. HIIT training is so high intensity, that your body wants fast fuel. This would come from carbs. That sounds bad, right? However, studies have shown that HIIT training increases your metabolism for hours after you finish exercising. This leads to fat oxidation and fat loss for a few hours throughout your day.
The key with this, though, is to ensure you are truly performing HIIT training correctly. The goal of HIIT is to bring up your heart rate to 90% of its max. If you aren’t pushing hard enough to hit that point – you won’t see those same fat burning boosts.
An additional note for those focusing on aerobic exercise. Studies have shown that standing exercises burn fat better than sitting. So it’s best to move from cycling to running if possible.
How Your Environment Helps You Lose Fat
Studies have shown that if you are training under very hot temperatures, that your body will oxidize fat less. This is only slight – but something of note. On the flip side, Jerry Brainum explains that some studies have shown extremely cold environments help boost fat loss. This is due to your body using fat and turning it into heat for your body.
Fat Burner Supplements and Workouts
Fat Burner supplements are everywhere these days. But do they really work? Jerry Brainum warns that fat burners are not miracle pills. They do not burn fat at all. Instead, they help mobilize fat. So in order for a fat burner to work – you absolutely need to exercise. Taking a fat burner but not exercising will do absolutely nothing for your fat loss journey.
In addition to fat burner supplements, caffeine is also a great substance to help mobilize fat. This is good news for all those coffee drinkers out there. Studies have shown that approx. 3-4 cups of coffee per day can help improve fat loss when you exercise.
Wrap Up
Jerry Brainum goes into far more detail about the best factors to help improve fat loss during a workout. However, as he states at the very top – exercise is the least effective way to lose weight. A proper diet and lifestyle change is most important to meeting your weight loss goals.
However, if you want to give yourself an extra edge alongside your diet – Jerry Brainum’s guide using past research studies will help you optimize your fat loss during a workout. Make sure to watch the entire episode of Straight Facts for the full details above. And don’t forget to visit Generation Iron every Wednesday for new episodes each week!
Why Hydration Matters & Its Role In Weight Loss For Gains
Hydration is the key to a healthier lifestyle.
Many of us put an emphasis on hydration and that is what matters most. At the end of the day, looking to hydration to improve our training and performance needs is exactly what we are looking for. But it can be hard to constantly be drinking. Maybe you don’t have a bottle at the ready, or you just don’t feel like constantly drinking all day. But neglecting hydration can lead to negative gains, which you absolutely don’t want or need.
Why staying hydrated is so difficult for some remains a mystery. It is supposed to help, work to optimize performance, and allow us to stay as healthy as possible so we see the best gains possible. So, why do so many stop putting an emphasis on hydration when it matters most?
Aside from the everyday benefits of staying hydrated, its role in weight loss comes into play and this can lead to some of those desired gains you want most. We are always looking to those supplements to help with our weight loss goals and often times neglect the fact that water is a key component and can be quite helpful.
Let’s take a look at hydration and get that basic overview down so you know how to and why you need to stay as hydrated as possible. We will also talk about its role in weight loss and how this can help you see some of those desired gains come to life.
Why Hydration Matters
Our bodies need water to function. Simple as that. But the benefits of drinking water works for more benefits than that simple explanation. Water works to transport nutrients, maintain a healthy blood volume, offer better circulation, help with body temperature and proper regulation, and can work to help things like performance, mood, and as mentioned before, weight loss (1).
Related: 10 Surprising Things That Can Cause Dehydration
Clearly hydration matters in order to maintain and operate a healthy lifestyle. To neglect hydration and its role in helping you, you start to give yourself more of an excuse for why things go wrong, when the simple answer is drink more water.
Hydration & Its Role In Weight Loss
Water and staying hydrated does have benefits to weight loss which are important to realize and understand. Let’s take a look at a few ways that staying hydrated affects weight loss.
To start, staying hydrated works to keep you a bit more full. This will eliminate any of those unwanted cravings that can kill your gains. There is nothing worse than when you start dieting, get on a good routine, and those cravings come and start knocking at the door. You can only fight them for so long until you give in. But, by staying hydrated, you set yourself up better to eliminate those unneeded, and unwanted, cravings (2).
When it comes to working out, staying hydrated can keep you working out harder and longer because you give your muscles what they need and you keep your focus high. We have all been in a workout when we start to feel dizzy, a bit more fatigued, and begin to fall apart. By staying up with your water intake, you give yourself a better chance at seeing those desired gains you want most.
Staying hydrated can also help boost your metabolism so you start to see better results when it comes to burning more calories. A healthy and well-run metabolism is exactly what you need as you start to see some real results take place (3).
What To Drink
Initially, when we talk hydration, water is the most likely of choices to keep up on as you look to stay as hydrated as possible. But there are other beverages that can be great aids in your hydration efforts. Sticking in the same family as water is alkaline water, which has a high pH to balance out the acidity in your body and pump you minerals to help improve your overall health.
Related: Alkaline Water For Men: What It Is, Benefits & More
When we are talking about workout hydration, BCAAs and other intra-workout aids can be game changers as you seek the best for your desired results. These can not only keep you hydrated but also kickstart muscle growth, aid in recovery, and give you great benefits when it comes to seeing real results. On top of these, anything with electrolytes is always a great choice.
Featured Hydration Product
Staying hydrated is clearly very important and we wanted to share a shaker bottle and all-around quality product that will keep you as hydrated as possible. Especially entering these warmer summer months, staying up with your water will prove to very important as you work out, stay cool, and optimize your health and weight loss efforts. Plus, now you don’t have to worry about finding a high-quality shaker bottle product.
Ice Shaker 26oz. Flex Bottle
Ice Shaker 26oz Flex Bottle is a high-quality, sweat-proof bottle with a flex lid great for hot or cold beverages and all your workouts and everyday activities.
Ice Shaker 26oz Flex Bottle is a double wall vacuum insulated shaker bottle that can keep your beverages hot for up to 12 hours and cold for more than 30 hours. A tapered design makes this convenient and portable and allows for 26 fluid ounces to fit with ease. Made from kitchen grade premium stainless steel, this bottle is durable and does not absorb any foul odor. The lid on this Flex Bottle is perfect for sipping those hot or cold beverages and allows for use of a straw, or the sipping option, dependent on what you need. Coming in a variety of colors, you can find your desired design with no problem at all.
Price: $34.99
Check out our list of the Best Shaker Bottles for more hydration products!
Wrap Up
Hydration is key to optimizing both health and performance. With the right products and the right plan of attack, it is possible to stay hydrated and see the best results possible. It just takes knowing what to drink, when to drink, and what the best products there are out there to use to make your life just that much easier.
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
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Lappalainen, R.; et al. (1993). “Drinking water with a meal: a simple method of coping with feelings of hunger, satiety and desire to eat”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
How To Increase Testosterone Naturally For Explosive Gains
Boost those T levels naturally and see great gains!
When it comes to building quality muscle, the devil’s in the details. So many people focus simply on lifting heavy weight as if that was the only ingredient needed to attain bodybuilding greatness. Sure, it’s an important component and has a ton of different benefits, but it shouldn’t be your sole focus in building up your physique.
Nutrition is also an important factor to be on top of, but even more than that the production of testosterone is important to excel and grow muscle. A lot of newbies and even some experienced lifters think the only way you’re going to up your testosterone fast is to take steroids. But rather than take the needle or load up on pills, here are some simple things to keep in mind in order to produce more testosterone.
Building testosterone naturally is not only an effective way to see gains, but also a safe way. Using PEDs and other drugs to artificially enhance a natural process can lead to poor health and can put you in danger. Knowing what to look for and how best to increase testosterone naturally can go a long way especially as you look to see explosive gains.
Why Testosterone Matters
Testosterone matters because this is a vital sex hormone when it comes to men and their bodily functions. Increasing testosterone can lead to better body composition, more energy, increased bone density, enhanced sex drive, and improvement in cognitive function. What you will find is that your muscle development and overall strength gains will also improve and that can lead to better gains, even as you age. Testosterone matters because it affects you and your daily functioning in a number of ways and without really taking testosterone seriously, you will ultimately hurt your overall growth and development.
Top Ways To Increase Your Testosterone Naturally
Let’s take a look at some of the top ways to increase your testosterone naturally so you see the best gains. With the right approach and at least knowing what to look for in terms of increasing testosterone and those vital T levels, it can go a long way in your desired goals for muscle growth and overall gains.
1. Reduce estrogen levels with fiber
If you want to produce more testosterone then obviously you’re going to want to lower the other hormone that hampers it’s production: estrogen. Lowering estrogen levels are a major ingredient to increasing testosterone. Increased estrogen can make you weak and keep body fat on your physique. One great and easy way to lower estrogen is by consuming foods high in fiber such as beans and vegetables. By doing so the body can flush out estrogen producing agents leaving room for testosterone to increase (1).
2. Get rid of body fat with HIIT cardio
Having excess body fat means your body is holding onto more estrogen. As such, diet is going to be the first line of defense. After that, exercise is going to be required. Besides lifting heavy weight which naturally produces testosterone, doing HIIT cardio is going to do a number of things for your physique. For one it’s going to eat away at body fat. It’s also going to increase testosterone by putting the body under stress which is a natural reaction to pushing yourself hard (2).
3. Eat healthy fats
Another great way to increase testosterone with nutrition is by eating healthy fats. A huge mistake that many people seem to make is restricting their fat intake. While this may be great in terms of consuming certain saturated fats, avoiding unsaturated healthy fats can spell your doom. Foods with healthy fats are loaded with testosterone producing ingredients that can make growing muscle a breeze. Try eating avocados, nuts, and salmon to get a great boost in testosterone.
4. Consume more zinc
Last, and perhaps the most under utilized method of increasing testosterone in the body naturally is by consuming zinc. Whether it’s through foods like oysters or a supplement of some kind, getting zinc into your body will ensure the production of testosterone. To go more in depth, zinc helps your body stop converting muscle building testosterone into estrogen, a common issue with men of a more advanced age. Keep your zinc levels up and watch your body turn from soft and weak to hard and strong (3).
5. Get The Right Strength Training Workouts
Focusing on the right strength training workouts can also increase testosterone naturally. Great strength training exercises to focus on are the squat, deadlift, bench press, push-up, and pressing movements, all of which use multiple muscle groups, increase strength, and require power to perform. With the right approach to this you can see great gains to your physique and also your desire to increase testosterone naturally.
6. Consider Supplements
Supplements are always helpful if they come from a reputable company. Being able to have a product that can work for your benefit while also being clean and effective is your number one priority. And with companies now knowing that people are only looking for the best, it is absolutely possible.
A testosterone booster is a common supplement to take that can work to increase your T levels while providing for the benefits of optimal testosterone levels. Since this is affecting your health and performance, it is important the ingredients are effective, but also sourced in a natural way.
Check out our list of the Best Testosterone Boosters for more T boosting products!
Wrap Up
Increasing testosterone naturally is important and you shouldn’t use PEDs and other drugs to do so. Having negative effects on your health can hurt you in the long run and you should absolutely not put yourself at risk when it can be done naturally. Knowing the best ways to go about this can put you at an advantage when looking to make this happen and with the right process in mind, you can take your health and performance as seriously as possible.
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
Oliwenstein, L. (2004). “USC cancer researchers report fiber-estrogen link”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
The Truth About The Alkaline Diet & What It Can Do
Is there such a diet to change the pH in your body?
So many diets out there, right? It sure seems that way. While some may be a fad, and others a real staple, the alkaline diet may be something you are unfamiliar with. We have talked before on here about alkaline water and what it can do for the pH levels in your body and how it can enhance hydration. While we get into that more down below, the alkaline diet is interesting and worth exploring.
Why so many diets exist is because diets are not a one size fits all. Some people respond better to keto, for example, than others. And the list goes on and on, but one thing that is for sure is that once you find your diet of choice, it is key to stick to it, for this can help enhance all your goals for the better.
Let’s take a look at the alkaline diet and see what this is all about. We will talk the diet itself and get into pH and what that all means. By the end of this, maybe you will want to check out the alkaline diet and add this into your routine as well.
What Is The Alkaline Diet?
The alkaline diet centers around the idea that certain foods you consume can change the pH level in your body. Consuming high amounts of acidic foods is never great for you, and eating those more alkaline foods are what matter most when it comes to improving your overall health.
Made up of certain fruits and vegetables, some fruits and vegetables do not make the list. Some examples of fruits to eat are apples, apricots, oranges, and peaches, while some vegetables include broccoli, carrots, cucumber, and green beans.
This diet is really all about the optimal pH level, but some experts have been said to have refuted this diet with the notion that our bodies already regulate pH fairly well. It is an interesting idea, however, and despite some controversial debate around this, let’s continue with this exploration (1).
Related: Different Diets You Should Try to Build Muscle and Lose Fat
What Is pH?
To touch on pH for a second, this is a scale ranging from acidic to more alkaline on a scale of 0-14, with 7 being neutral. We want our bodies to be regulated efficiently and having the proper balance is important for our overall health.
Benefits Of The Alkaline Diet
As mentioned above, the alkaline diet is debated among experts, however, let’s take a look at some potential benefits to see just what makes this diet so appealing to some. While more research may be needed on a number of these factors, it is important to understand at least what is drawing some to this diet.
Potential benefits of the alkaline diet include:
Reduced inflammation: May reduce chronic pain and work to relieve inflammation and joint pain that can debilitate your workouts and everyday movements.
Maintain bone health and muscle mass: What you eat and what vitamins and minerals you take in are important when it comes to building and maintaining bone health and muscle mass, especially for those of us constantly working out.
Better immunity: With the right vitamins and minerals, and better care for our bodies on the whole, we can strengthen our immune system so we stay as healthy as possible.
More vitamin and mineral absorption: Being able to properly absorb vitamins and minerals can go a long way, especially as you look to capitalize on these above benefits.
Is This Diet Effective?
A mentioned before, some experts have debated as to the actual effectiveness of this diet and if it can actually work. Since the body does regulate pH levels fairly well, it would seem that for some people this diet doesn’t seem very worth it. However, if it is something you feel is worth investigating further and want to try, hopefully this introduction to the diet will make you want to look into it further.
Role Of Alkaline Water
Alkaline water is a great way to stay on top of everything while also staying as hydrated as possible. What you will find with alkaline water is that it can help with detox, provide weight loss assistance, offer antioxidants, and improve your metabolism and digestion all in efforts to keep you as healthy as possible (2,3,4). Considering the quality of the water and the source, while also what pH the water is can go a long way as you look to get the most out of your product for the best gains.
Related: Alkaline Water For Men: What It Is, Benefits & More
Featured Alkaline Water For Better pH Levels
We wanted to share a great alkaline water product with you so you can eliminate the need to search and search for the best products. Made with care, this alkaline water is a great choice for those looking to balance out pH levels and get the most out of hydration.
Northern Chill
Northern Chill is a great alkaline water packed with minerals and electrolytes with a natural pH level of 7.8.
Northern Chill is bottled in Wisconsin from an aquifer created by glaciers. Naturally produced with a 7.8 pH alkaline, this water is also filled with valuable minerals and electrolytes and offers a creamy taste. Northern Chill takes pride in the fact that this bottle remains unaltered, uninfused, and unchanged from nature to bottle giving you the best option for cleanliness and purity. Available by case or pallet, this water is great for those of all generations.
Check out our list of the Best Alkaline Water for more great hydration products!
Wrap Up
The alkaline diet is certainly up for debate but it is an interesting premise. Keeping our bodies healthy overall is important and should not go neglected, especially if you are an athlete who is constantly pushing yourself to the max. While this diet may not be for you, it is definitely important to keep the sentiment of this diet in efforts to keep yourself as healthy as possible. For those who want to capitalize on the idea of alkaline water, make sure to check out a top product to balance out pH levels and keep yourself hydrated.
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
Schwalfenberg, G. (2012). “The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Magro, M.; et al. (2016). “Alkaline Water and Longevity: A Murine Study”. (source)
Why You Should Use An Intra-Workout Drink During Your Workouts
Boost your workouts with the right intra-workout drink.
For those of us who engage in regular workouts, we all know those staple supplements to use, however, an intra-workout drink is something to take your gains to the next level. Pre-workouts, protein powders, creatine, and all of those other great supplements can work to build muscle, offer energy, enhance focus, and increase our overall strength in efforts to pump up our physique. But what about the middle of your workout?
It seems that supplements work on multiple fronts, whether that be our pre- or post-workout needs, but we often neglect to realize that much of our success comes during our workouts, and that is when our bodies need the most attention. What you will find with a great intra-workout supplement is the ability to push through fatigue and keep that energy high throughout the entirety of the workout. It can be debilitating to get into your workout only to lose energy, focus, and ultimately, motivation.
We’ll talk intra-workout supplements below and why it is necessary to use an intra-workout drink for those workout goals. With the right approach to all things intra-workout, you can better prepare yourself for what is to come during those grueling workouts.
What Is An Intra-Workout Drink?
An intra-workout drink is typically a supplement that you drink throughout the entirety of your workout in order to give you fuel and that extra boost needed to continue working hard. For those longer, more steady workouts, these can keep your body fueled to push through fatigue and keep you motivated to get that workout done. This could be a long run or bike ride for example.
Related: BCAAs vs. EAAs: Will They Help With Muscle Growth?
On the other hand, maybe your workout is a bit shorter and you need to focus on getting through it with as much energy as possible while also starting to build muscle. Intra-workouts, or at least the right one, can work well for you here. What is important for both of these here is that this supplement works to help kickstart recovery so you actually see those gains you want most.
Benefits Of An Intra-Workout Drink
The benefits of an intra-workout drink go a long way and can greatly impact all of those areas you need help with. What you will find with an intra-workout beverage is that you can better tackle those fitness goals while also keeping your health in mind with these many great benefits.
Benefits of an intra-workout drink include:
Better muscle growth: Work to repair, grow, and add new muscle tissue while aiding in the process of protein synthesis (1).
Less fatigue: Raise serotonin levels to keep energy high and not suffer from any fatigue (2).
Reduced muscle soreness: Lower enzymes that play a role in exercise-induced damage to improve recovery and alleviate any unwanted soreness (3).
Prevent muscle wasting: Help your muscles by restoring lost amino acids that keep your body primed and ready to go.
Sustained energy for longer sessions: For those longer training session, most likely cardio based, this will help with that sustained energy so you can complete your workout with no problem.
Kickstart recovery: An essential part of your routine, working to get recovery going is an important step to effective growth (4).
Related: When To Take BCAA Supplements For The Best Results
Why You Should Use An Intra-Workout Drink During Your Workouts
Bodybuilders and strength athletes, and any fitness goer who cares about results for that matter, can benefit from an intra-workout drink. Given the above benefits, it would be hard not to want to take this supplement as an effective way to see the best gains possible.
Muscle growth seems like a no brainer, given that is what we all want to see most, especially as we tone and work to develop our shredded aesthetics. On top of that, less muscle wasting ensures we keep on that lean muscle and don’t sacrifice any of those gains we work so hard for. Less fatigue and muscle soreness only ensure we continue to push hard through our workouts so we see the best gains possible while also taking advantage of a great workout routine.
Finally, and this is something many of us may take for granted, is the fact that this works to help boost recovery and kickstart that for the better. By taking advantage of recovery before you actually begin your process is one step into seeing massive gains that you may otherwise not see.
Are Intra-Workouts Safe?
Intra-workouts are generally safe for use, but it is important to always look at the nutrition label and make sure it is a product you should be taking given your lifestyle and health needs. Always consult a doctor or expert if you have further questions on if a supplement is right for you though.
Featured Intra-Workout Supplement
We wanted to share a great intra-workout drink and supplement that can help your gains come to life. A premium product will be worth taking and you will see great results.
National Bodybuilding Co. Pro Contest BCAA
National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.
National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs. By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.
Price: $38.00
Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
An intra-workout drink is something you can really benefit from as you look to capitalize on all your workouts. The right supplement can work for better muscle growth, enhanced energy, better focus, and will help kickstart recovery so you see the best gains. Check out a high-quality intra-workout drink today and work to boost your workouts.
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
Negro, M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Shimomura, Yoshiharu; et al. (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle”. (source)
VanDusseldorp, T.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Why Post-Workout CBD Topicals Are Necessary For Recovery
See why post-workout CBD topicals are necessary for maximizing gains.
Those of us who work out are always looking for that quality post-workout supplement to see the best gains possible and post-workout CBD topicals are here to save the day. CBD is a growing industry as this supplement is beginning to be more widely accepted by the general public and athletes have turned to CBD as a more natural way to recover and improve their overall health. With so many forms of CBD, it can be challenging to choose what is right for you.
Between tinctures, vapes, oils, and edibles, that may seem like enough, however, CBD topicals have come to the fold and work well for those post-workout needs. Able to be gently massaged into the affected area, CBD allows that muscle to get worked while also giving it the benefits of CBD to relieve soreness.
Let’s take a look at CBD topicals and see why these are necessary. Post-workout CBD topicals can work to give you that boost you need most when it comes to seeing great gains and with the right products on your shelf, you can tackle those goals in no time.
Benefits Of CBD
For those post-workout needs, but also working towards relief in general, CBD has the power to do a lot for our gains. While there are plenty of other supplements that can work well, CBD is one of those popular choices that more and more athletes are using.
Benefits of CBD include:
Reduced muscle soreness: Impact receptors of the endocannabinoid system to reduce inflammation and soreness in order to provide relief (1).
Promote better sleep: Improve overall sleep quality and work for better recovery, since much of this happens while we sleep (2).
Support immunity: Keep your immune system high on alert and allow antibodies to effectively react to anything foreign (3).
May help with anxiety and depression: CBD serves as a more natural approach and may act on your brain’s receptors to transmit serotonin, which makes you feel good (4).
These are just a few benefits of CBD, but as this gets researched more and more, hopefully more studies find even more benefits of CBD.
Related: Best CBD Roll-On Supplements For Recovery & Relief
Why Use A CBD Topical
A CBD topical is a nice way to massage CBD into the affected or sore muscle in order to see the best gains possible. Using a topical ensures you don’t have to ingest anything, but can rather apply as needed to alleviate soreness and give your muscles some relief. For those who won’t particularly enjoy taking CBD tinctures or oils, and who may not want to vape, topicals allow for great recovery options and will fit in your gym bag nicely.
Why Post-Workout CBD Topicals Are Necessary
By necessary, we mean CBD topicals can provide easy and convenient relief without really any hassle to you. For athletes constantly lifting and working their bodies to the max, having those supplement to promote recovery are important. Much of our growth happens in recovery, but recovery also allows our bodies time to settle, especially after a long workout.
Recovery is, however, something we don’t often take advantage of. We want to lift, get the work done, and move on with our lives. But what we don’t realize is that stretching is incredibly important and when mixed with something like a CBD topical, the results can be game changing.
Related: Best CBD Post-Workout Supplements For Targeted Areas
For us, using a CBD topical is necessary because it allows you the convenience of carrying it in your gym bag for easy access, the ability to massage gently into the spot for some instant relief, and then the effects of CBD to work for longer lasting relief. Plus, it feels good to take care of those sore muscles.
Featured CBD Topical
We wanted to share a great CBD topical supplement to use for your post-workout needs to guarantee you won’t have to suffer from any unwanted soreness after those grueling workouts. While it may be difficult to find high-quality supplements, what you will find is this product is clean and effective while working for your benefit only.
Level Select CBD Level 3 Sports Cream
Level Select CBD Level 3 Sports Cream is a higher concentration for maximum strength to tackle those muscle soreness goals.
Level 3 Sports Cream is a new and improved formula with more CBD at a lower price, perfect for those seeking maximum strength relief when you need it most. With 1,800mg of CBD, and at Level Select’s highest concentration, you will get a non-greasy and fast absorbing formula that can soothe and soften skin while delivering high-quality CBD for soreness and overall relief. A cooling mint scent also accompanies this amazing sports cream.
Price: $49.99
Do CBD Topicals Work?
Anyone looking for fast-acting relief should turn to CBD topicals and this featured product from Level Select is a perfect reason why. Highly concentrated products can deliver a great amount of CBD and something that is fast-absorbing as well is great for those us athletes, bodybuilders, and gym goers who feel they want to tackle those muscle soreness goals better. Providing relief doesn’t have to be a chore.
CBD topicals do work and they offer a nice cooling sensation that can feel nothing short of amazing after a workout. Giving your recovery that extra boost can go a long way, especially for those looking to take advantage of what CBD has to offer. For the benefits and the fact this supplement does work, it is necessary to at least have one of these topicals on standby come time to use.
Check out our list of the Best CBD Supplements for more great CBD products!
Wrap Up
Post-workout CBD topicals are a fantastic supplement to use after your workout in order to see the best results possible. What you will find is a convenient supplement able to give you great benefits in an easy and effective way. On top of that, having a great way to alleviate those post-workout soreness needs in your gym bag will make your life so much easier in the end. At the end of the day, a CBD topical is something to not take for granted and can work wonders for your 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
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Skelley, J.; et al. (2020). “Use of cannabidiol in anxiety and anxiety-related disorders”. (source)
Can Caffeine-Free Pre-Workout Still Produce Energy & Pumps?
Caffeine-free pre-workouts are great alternatives to avoid stimulants while still seeing results.
Caffeine is a popular substance used by so many of us, but when it comes to our workouts, sometimes we want a caffeine-free pre-workout on our shelf. What you will find with workout products, and in particular pre-workouts, are that they contain caffeine and other stimulants to really drive up energy and increase your focus. But that doesn’t fly for some of us.
A pre-workout supplement can be a game changer for so many. We all know the other essentials like protein powders and BCAAs, but that pre-workout pump and boost we get going into a workout makes us want to work that much harder. But we don’t want the jitters and crashes, and no one blames you for that.
To understand this further, let’s take a look at caffeine-free pre-workouts to see what makes these supplements great alternatives to those stimulant options. Whether you are avoiding stimulants or trying to limit your caffeine intake, the end result will be a pre-workout supplement minus any jitters and crashes.
Benefits Of Pre-Workout
Pre-workouts typically have plenty of great benefits to consider. Whether you are someone who likes a more engaged workout or if you feel drained from everything else that you need a boost, pre-workouts, either stim or non-stim, are great supplements. Benefits include:
Increased muscle pumps: With better blood flow and circulation, you allow yourself the benefit of better muscle pumps for increased size.
More endurance capacity: Working with ingredients to improve endurance, you will find this can really get your body to a place where it can work more efficiently.
Boost hydration and muscle fullness: Keep your muscles hydrated so they feel full and can work harder.
Enhance energy: FOR STIM PRE-WORKOUTS, caffeine and other stimulants can increase focus and boost energy.
No jitters or crashes: FOR CAFFEINE-FREE PRE-WORKOUTS, you can get similar benefits without feeling side effects of stimulants.
Side Effects Of Caffeine To Watch For
Caffeine is technically a drug and it works to affect the brain so you feel more energized and focused throughout the day. Some people become so reliant on it they don’t actually realize how much they take in. Others are sensitive to it and know their limit. Caffeine is a popular stimulant in pre-workout because it gives that energy boost and enhanced focus for more engaged workouts.
Related: Why Do Pre-Workouts Make You Itch?
The side effects of caffeine are important to mention so you know what to look for. These include:
Increased heart rate
Jitters
Crashes
Sleep problems
Potential digestive issues
Increased anxiety
Why Go To Caffeine-Free Pre-Workouts
People go to caffeine-free pre-workouts because they can get similar benefits without any stimulants. Many people don’t respond well to stimulants or try to avoid them. Others may enjoy a cup or two of coffee and don’t want added caffeine in their workout products. But, this doesn’t change the fact that they want a great workout.
The ingredients included in caffeine-free pre-workouts are very similar to those in regular pre-workouts, however, what you will find is the energy may not be as intense, but the other benefits like pumps and muscle growth will largely be the same. If you are someone who is trying to avoid stimulants, we don’t blame you, and these supplements are great for enhancing your workouts without any negative effects.
Related: Must Have Pre-Workout Ingredients
People have debated that pre-workouts aren’t worth taking or that some of are just duds. This is really a preference, but there is something to said for this product to be so popular. Now, most people probably like pre-workout because it hops them up on caffeine and the energy they feel pushes them over the limit of what they think is possible. A cup of coffee can also do that too.
So, do caffeine-free pre-workouts work? There is evidence that some of the ingredients can help with those desired results you want to see most but this may require research on your part to convince yourself if these supplements are worth it or not.
Important Caffeine-Free Pre-Workout Ingredients To Note
If you’re supplement doesn’t have stimulants, then what ingredients are included to actually make this worth it.
Citrulline Malate: Can improve strength, power, and muscular endurance while also working to delay fatigue (1).
Taurine: May improve overall work capacity by affecting endurance and overall performance through reducing muscle soreness (2).
Beta Alanine: May improve exercise performance while building lean muscle and promoting better physical function and reducing fatigue (3).
BCAAs: Work to ignite muscle growth, reduce muscle breakdown, and alleviate soreness (4).
Tyrosine: May improve energy and mental performance while trying to reduce stress (5).
Betaine Anhydrous: Can improve strength and power while working to reduce stubborn fat and fatigue. (6)
These are just a few that may be included in supplements. Each company has their own formula so ingredients are subject to change. Always read the label to be sure your product matches your needs.
Featured Caffeine-Free Pre-Workout
With so many products out there, we wanted to share a great caffeine-free pre-workout to boost your workouts and give you something you may love. Plus, it takes the headache out of combing through so many pre-workout supplements.
Transparent Labs PreSeries Stim-Free Pre-Workout
Code GENIRON10 For 10% Off
Transparent Labs PreSeries Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and improved performance. With key ingredients at effective dosages, this is a great pre-workout for anyone looking for stim-free options.
Transparent Labs Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and to improve performance. With a 100% transparent formula, this product is great for those who are intolerant to caffeine or other stimulants, or for those looking to cycle off of them. Also, 13 active ingredients are designed for enhanced focus and increasing lean muscle, and you cannot go wrong with this great stim-free, non-caffeine option that will still enhance energy like other products.
Price: $49.99
Wrap Up
Caffeine-free pre-workout supplements are what you need if you are someone looking to avoid stimulants. Although stim ingredients are key in many pre-workouts, those caffeine-free pre-workouts tend to avoid those and focus on others to provide benefits without the fear of unwanted side effects. If you are someone who may benefit from caffeine-free pre-workout products, then check them out and consider them in your routine 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 Envato
Reference
Takeda, K.; et al. (2011). “Effects of citrulline supplementation on fatigue and exercise performance in mice”. (source)
Waldron, M.; et al. (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Artioli, G.; et al. (2010). “Role of beta-alanine supplementation on muscle carnosine and exercise performance”. (source)
Negro, M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Attipoe, S.; et al. (2015). “Tyrosine for Mitigating Stress and Enhancing Performance in Healthy Adult Humans, a Rapid Evidence Assessment of the Literature”. (source)
Cholewa, J.; et al. (2013). “Effects of betaine on body composition, performance, and homocysteine thiolactone”. (source)
What Can The Best Greens Powder Do For Your Gains?
The best super greens powder can enhance gains and keep you healthy overall.
For those of us athletes, we are constantly pushing our bodies to the max and with great supplements out there to help, the best greens powder can do a lot for our gains. What you will find is that even with a well-structured diet, often times those vital nutrients can be missed which can negatively affect our health and performance. But not anymore. With a quality super greens product those needs can be taken of with no problem.
The right nutrients can be hard to come by and with our diet, we may find ourselves constantly chasing various vitamins and minerals. But having them all in one place can be a game changer and that is why athletes and fitness folks alike gravitate towards multivitamins and super greens supplements.
Let’s take a look at what makes the best super greens powder so you can enhance those gains and stay healthy overall. With the right supplement on your shelf, you will tackle those goals in no time. Plus, you will never be short on any nutrients again.
Benefits Of Super Greens
The benefits of super greens are important to know for these can ensure no nutrient deficiencies and will work to provide optimal health and performance. By knowing what you will get out of super greens, you may feel more inclined to give the best greens powder a try.
Help weight loss: Work to suppress appetite and cravings while still giving your body the energy it needs to perform and stay healthy overall (1).
Increase energy levels: Consisting of slow-release carbs and proteins, super greens can provide consistent energy supply throughout the day for the best results.
Improve gut health: Provide necessary enzymes to aid in digestion and help your gut break down food for more maximum nutrient extraction and absorption.
Fill you with antioxidants: Help fight oxidative damage in the body from free radicals by pumping you with antioxidants (2).
Act as a vegetable substitute: While you should always try and eat whole foods, super greens can act as a solid substitute for vegetables missed in your diet so you get all those vitamins and minerals.
Why Use A Super Greens Supplement
Using a super greens supplement will provide the above benefits while also filling in any nutrient gaps missed with whole foods. As athletes always pushing our bodies to the limit, what you will find is your body is quickly depleted of necessary fuel to power you through the day. Working with supplements like multivitamins and super greens ensures those valuable nutrients are never forgotten about.
Related: Top Reasons Why You Should Use Super Greens Supplements
As bodybuilders looking to shred and cut down fat, we often structure our diets in such a way that may miss a vital nutrient or two. By working with the best greens powder you will optimize performance and improve your overall health.
The best greens powder can really enhance your gains by pumping you with often missed nutrients and offering benefits like energy and improved gut health to not only improve performance, but also increase your overall health. And as bodybuilders and athletes constantly pushing the limits, this is never a bad thing.
How To Find The Best Greens Powder
Finding the best greens powder can be challenging, but it is not impossible. It takes knowing what to look for and what can best help tackle those goals. The best greens powder will first come from a reputable company, for this ensures quality and a trusted source, considering it is affecting your health and performance.
Like any supplement, you want to make sure the ingredients are from only best sources and that the nutrition label properly reflects what is in the product. This keeps transparency high so you know exactly what is in your super greens product. To go with this, some companies will offer great flavors, but it is important that you check the sugar content and make sure nothing artificial is in there to ruin what would be otherwise a great product.
Related: Best Muscle Building Fruits & Vegetables For The Best Gains
Also, make sure you know what you are looking for out of your super greens supplement. If your goal is weight loss, look to see if there is a company making a greens powder targeted for that. If it is even more energy, maybe look in that direction. It helps knowing your goals and having the right blueprint for these supplement can go a long way in the end as you look to improve training and see those results you want most.
Featured Super Greens Supplement
We wanted to share a top greens powder so you can feel confident in your ability to perform inside and out of the gym without worrying about a poorly made product. This supplement is trusted and produced with the highest quality ingredients to only impact you in a positive way.
Transparent Labs WellnessSeries Prebiotic Greens
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Transparent Labs WellnessSeries Prebiotic Greens offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.
Price: $39.99
Check out our list of the Best Super Greens Supplements for more great products!
Wrap Up
The best greens powder doesn’t have to be hard to come by if you look in the right spot. By putting an emphasis on what matters and giving yourself the best chance at seeing success, the best super green supplement will work to kill any deficiencies and give you the best chance at health and performance success. Give a good greens product a try and see what it can do for all your goals today as you look to optimize both health and performance.
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
National Institutes of Health Office of Dietary Supplements. “Dietary Supplements for Weight Loss”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Straight Facts: Pros and Cons Of The Most Popular Bodybuilding Diets
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Jerry Brainum shares the straight facts on the most popular diets in bodybuilding – which is the best?
The benefit of living in a true information era is the vast amount of variety we can access. Today, the average person is able to know so much more about nutrition, health, and diets than ever before – if they choose to. The downside, of course, is that there can be too much information. The boom of diet trends begs the question – which are legit and which are the best? In our latest episode of Straight Facts, Jerry Brainum uses a combination of vigorous research and personal anecdotes to break down the pros and cons of today’s most popular bodybuilding diet systems.
The common perception is that dieting is easy in theory but hard in practice. The key aspect of losing weight is to consume less calories than your resting metabolic rate. But the hard part is to actually pull it off and not lose your willpower. Even worse, this simplified mentality turns out to be not necessarily true. Modern nutrition science has shown that losing weight can become vastly complicated depending on your genetics. Many struggle to eat well and not give into cravings – but there are also those who diet correctly but seem to still struggle.
In today’s internet era, it’s easier to research and discover a wide variety of diets. Many of them work – but only when done correctly. Others are scams looking to take a dollar out of your wallet. It can be hard to decide what works and what doesn’t. That’s why we turned to Jerry Brainum to break down and rank the most popular diet trends currently in bodybuilding and fitness. Let’s jump into it.
Paleolithic Diet
The Paleolithic diet is a bit of a gimmick named diet plan. The goal is to “eat like the cavemen did.” Jerry Brainum explains that the reasoning behind this diet is that the human race, despite its many evolutionary accomplishments, are still very similar genetically to the cavemen of eras past. So if we go back to the simplicity of a caveman diet – we’ll be healthier and leaner.
Despite the gimmick of it’s name, Jerry Brainum believes that this diet is actually pretty decent in keeping you health and lean. The diet focuses on meat, nuts, and berries. Foraging foods plus hunting foods. No grain. No wheat. No diary. No processed foods.
Jerry Brianum explains that the biggest downside is getting the full spectrum of nutrition for your long term health. Calcium can be hard to come by without dairy, for example.
Carnivore Diet
The carnivore diet focuses on only eating protein. No fruits or vegetables. Jerry Brainum points out that the biggest issue with this diet is the lack of dietary fiber from veggies. Fiber is a big part of our microbiome in our stomach. While this was less considered in decades past, modern science has shown that our microbiome plays a massive role in our health and our weight loss/gain.
Jerry Brainum explains that most recent studies have also drawn a direct link between a healthy microbiome and immunity to illness. Healthier stomaches have been proven to show more resiliency against disease and getting sick.
Low Carb/High Fat Diet (Keto Diet)
This diet focuses on cutting carbs from your diet and increasing dietary fat. While this might sound wrong (where do you get your energy? Isn’t fat bad?). Ultimately this is a rather powerful and successful diet.
Jerry Brainum has gone into extreme detail in a previous episode discussing keto diets. Keto diets are an extreme form of a general low card/high fat diet. The key here is that with a lack of carbs in your system, the extra fat is transformed into energy. Thus this is not stored as fat in your body and you lose weight.
Jerry Brainum believes this to be a strong diet – but only in the short term. He does not recommend this kind of diet to be year-long. It can also be a hard diet for bodybuilders looking to bulk up. Rather, this diet is best for bodybuilders in contest prep mode looking to get lean.
Jerry Brainum believes that the keto diet is likely the best diet for losing body fat percentage.
Vegan Diet
Growing extremely in popularity over the past decade, the vegan diet has many positives in terms of ethical food choices and healthy food options. The only problem, as Jerry Brainum explains, is that a vegan diet can be very unhealthy if you don’t do it right. There are many vegan friendly foods that are simply empty of nutrients. So it’s important that a person interested in veganism focuses on doing it the right way.
On top of this, many supplements are needed to further get the full spectrum of nutrients for long term health. Jerry Brainum explains that avoiding all meat with no supplements is ultimately bad for your health.
In addition to this, a vegan diet can be very challenging for bodybuilding. Jerry Brainum does not find it impossible, but it adds a new level of challenge that can put you at a disadvantage against others not on the same diet.
Mediterranean Diet
A mediterranean diet has a focus on extra virgin olive oil in meals and cooking. It also focuses on moderate drinking of red wine. In addition to this – the main food courses are usually fruit and vegetable heavy with only minimal fish and meat.
Jerry Brainum beileves that the mediterranean diet is the healthiest diet you can commit to in the long term. It’s a realistic year-long diet providing a full spectrum of nutrients to keep you health and, if done correctly, you’ll stay lean and heart healthy as well.
The mediterranean diet can also work for bodybuilding if adjusted to include more protein.
Balanced Diet
A balanced diet is what you likely hear a lot about in commercials. It’s the recommended diet by most doctors. Basically, it asks that you ensure you have a healthy dose of each kind of food type to accrue all the necessary nutrients without needing supplementation.
However, Jerry Brainum points out that a balanced diet is so inclusive that it can be hard to stick to. In theory, this diet is perfectly healthy, but it’s rare for a person to regularly fit the entire food pyramid into their daily diet without issue.
Meal Replacement Diet
This last one is a bit extreme, but Jerry Brainum wanted to touch upon it as he also tried this kind of diet when he was younger. A meal replacement diet is when you replace all of your meals with a meal replacement product. This is usually some sort of shake or a diet bar.
Jerry Brainum explains that there are many meal replacements out there that can be scams or crammed with sugar. So research is necessary to find a more formidable healthy option. But on top of this, replacing all of your meals (or even consistently some of your meals) with a product like this is not advised in the long term.
Jerry Brainum explains a product he tried when he was younger which lost him 40 pounds very quickly. It was effective – but to use this as a forever diet is extremely ill advised. Brainum also jokes that the version he took decades ago was likely pumped with an appetite suppressing drug that was not allowed to the larger market.
A meal replacement can be good for short term crash dieting or for moments when you are traveling and need a quick but healthy option for eating on the go. But it should not be seen as a viable diet in the long run.
Wrap Up
The key takeaway here is that no diet is perfect. But most importantly, the biggest error that happens with diets is on the user side. It’s very easy to commit to a diet and not follow it fully. Some even cheat on their diets without realizing it. Jerry Brainum’s breakdown of the biggest diets in bodybuilding today can help you stay more focused and find the right diet that works best for you.
You can watch Jerry Brainum go into full detail in our latest Straight Facts episode above. Make sure to swing by each Wednesday for new episodes every week!