Tag: Nutrition
Best Summer Shredding Tips To Get You Beach Body Ready
Get that beach bod ready with these summer shredding tips.
The summer months are around the corner and now it’s time to show off that beach body and these summer shredding tips can help. If you were someone who hibernated all winter and maybe let your diet slip, fear not. The top tips for shredding can get you back on track and seeing those gains you want most.
The winter months can be hard. Trekking through snow and cold temperatures to have to hit the gym. It feels like more of a process than actual enjoyment. And if you are someone who maybe slacked off a bit, what you will find is that you might not look as beach ready as you would like.
The top summer shredding tips on the other hand can get you looking and feeling great and without these tips, you may find yourself floundering through spring only to be dissatisfied come those sunshine summer months. Your shirt off can prove to everyone that you were willing to put in work and get that beach body ready for viewing.
Let’s jump into the top summer shredding tips so you can better prepare yourself for when you want to go shirtless. The right approach to making this happen can make your life a bit easier and allow for only the best gains to unfold.
Top Summer Shredding Tips
By following these tips, you will find you can better tackle those goals and allow yourself the ability to see great gains. While it may be challenging to stick to all of these all the time, know it is just until you see that summer shred and get that body beach ready.
Effective Workout Plan
You need to make sure your workout plan is working for you. This means a nice mix of strength training and high-intensity interval work to enhance both muscle building and cardio. What you will find is that by building effective muscle and working towards increasing high intensity intervals, you burn fat without suffering any muscle loss (1). With too much cardio, you start to diminish strength gains and ultimately will lose that definition you want most.
Healthy Diet
We know that healthy diet can mean a lot of different things for a lot of different people. But what we mean by this is to maximize protein and not sacrifice the other two macronutrients (2). At the end of the day, a well-balanced diet is imperative to a summer shred. If you restrict too many calories thinking you can starve yourself to a shred, it won’t work and you will not see gains.
Give Your Body Rest
Your body needs rest and it needs to recover overall as well. What you will find with better recovery is you will feel better and you will give your body the time it needs to recuperate and heal. By feeling better and more loose, you won’t be so tight and wound up so as to cause unwanted stress and you will move better in the gym, thus giving yourself a better workout.
STOP Tracking Your Weight
Tracking your weight will only lead to obsession. It is good to know how much you weigh. But when it comes to a summer shred, pay attention to how you look and feel as opposed to how much you weigh. Muscle weighs more than fat and sometimes it isn’t a question about losing weight, but instead about losing fat.
Use Supplements
Using supplements is absolutely key in a summer shred and what you will find is there are certain supplements to aid in your goals for the most effective shred. A protein powder is exactly what you need post-workout to see great gains for muscle growth, recovery, and fat loss while a pre-workout can give you energy and muscle pumps for that pre-workout boost (3,4). Plus, to aid in that summer shred, a fat burner can kickstart your metabolism and work to suppress your appetite for better gains to fat loss.
Hydration!
Staying hydrated is key for it helps with all of the above tips. For exercise, it will keep those muscles hydrated and moving efficiently to see great gains and optimize recovery. When it comes to diet, what you will find is this can increase satiety and work for overall better support. For its role in weight loss and overall better recovery, staying hydrated is absolutely key in allowing you to shred and optimize all forms of training for the best results possible (5).
Featured Shaker Bottle For Increased Hydration
We wanted to share a high-quality shaker bottle so you see the best gains possible and actually want to stay hydrated. With a great design and overall excellent durability, this shaker bottle is worth every dollar in efforts to help you shred and keep you hydrated.
Ice Shaker 26oz. Shaker Bottle
Code GENIRON For 20% Off
Ice Shaker 26oz Shaker Bottle is a great shaker bottle for those looking for durability, portability, and the best mixing for those training and hydration needs.
Ice Shaker 26oz Shaker Bottle is a kitchen grade premium stainless-steel cup perfect for training and everyday use. This no sweat bottle keeps everything dry, the odor resistant stainless steel allows for longevity and no foul odor, and double wall vacuum insulation allows drinks to stay hot for up to 12 hours and cold for 30 hours or more. Great for mixability, you will find this shaker bottle tackles any and all of those needs and can hold 26oz of any desire beverage.
Price: $34.99
Check out our list of the Best Shaker Bottles to make sure you keep up with all your hydration needs!
Wrap Up
As these warm summer months approach, these summer shredding tips are exactly what you need to succeed. By focusing on the right approach and working to maximize your shredding goals, what you will find is you can effectively shred with these worthwhile tips. That beach ready body may seem farther away than it is and by looking ahead and thinking positively about your prospective gains, you will absolutely get there with the right plan of attack and top summer shredding tips to follow.
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
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Frestedt, J.; et al. (2008). “A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study”. (source)
Gonzalez, A.; et al. (2011). “Effect of a Pre-Workout Energy Supplement on Acute Multi-Joint Resistance Exercise”. (source)
Shirreffs, S. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)
Transparent Labs BULK Pre-Workout Review For Advanced Training
Everything you need to know about this pre-workout supplement.
Product Overview
How can you be sure you’re getting what you pay for with any pre-workout supplement, especially when there are literally hundreds of brands to choose from on the market? To answer this question, we tested Transparent Labs BULK as part of our ongoing series comparing the best pre-workout supplements.
BULK Pre-Workout is one of two available pre-workout supplements made by Transparent Labs, the other being LEAN. BULK is specifically formulated to help bodybuilders gain mass using a patented blend of amino acids and testosterone support. We broke down the entire ingredient list below so that you can see what’s really going on with your pre-workout powder.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Transparent Labs stand firm on their commitment to full-label transparency. Every single ingredient in their supplements, even the flavoring and sweetener, is listed in exact doses so you know you’re getting precisely what’s on the label (and just as importantly, nothing that isn’t on the label). All Transparent Labs products are manufactured in a state-of-the-art facility that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA).
Transparent Labs is on a mission to help consumers make smarter choices about what they put in their bodies so they can reap the benefits of quality supplements that are backed by scientific research and clinical studies. Most importantly, they can be confident that each bottle of PreSeries BULK is free from impurities and tested before being put on the shelf.
PreSeries BULK Highlights
PreSeries BULK features 20+ grams of 19 active ingredients per serving (30 servings per tub) and absolutely no artificial food coloring, no artificial sweeteners, no preservatives, no fillers, and no body-taxing chemicals that do nothing but detract from workout performance. Instead, PreSeries BULK is naturally flavored and sweetened with stevia, making it a sugar-free, vegan-friendly pre-workout formula that differs from other pre-workout supplements. This pre-workout is designed specifically for athletes, bodybuilders, and gym-goers who want to pack on lean muscle mass, maximize muscle cell volumization, enhance blood flow and muscle pumps, and increase strength.
Ingredients
Citrulline Malate: Can improve strength, aerobic performance, and muscle endurance. May also raise nitric oxide levels in your blood (1).
Beta-Alanine: May improve exercise and aerobic performance and training volume while also increasing strength (2).
Branched Chain Amino Acids (BCAAs): Can increase muscle growth and muscle protein synthesis and decrease soreness while working for your benefit with less muscle breakdown and improved muscle endurance (3).
Betaine Anhydrous: Works to reduce fatigue and encourage muscle growth while aiding in intense workout for less next day muscle soreness from intense exercise (4).
L-Theanine: Can take away some side effects of caffeine and may reduce anxiety and stress (5).
Caffeine Anhydrous: Caffeine can increase energy and focus for better workouts while raising your level of alertness (6).
L-Norvaline: May work for increased cardiovascular support while promoting growth, muscle mass, and recovery.
Bioperine: Can increase absorption of these ingredients so they work more effectively for your gains.
Other Ingredients
Taurine, N-Acetyl L-Tyrosine, Choline Bitartrate, Mucuna Pruriens, Synephrine HCL, Hordenine, Natural Flavor, Stevia, Calcium Silicate, Silicon Dioxide
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Price, Flavors, and Effectiveness
When it comes to BULK Pre-Workout, this is a great pre-workout formula and supplement to increase lean mass, improve cognitive function, work for those muscle building goals, reduce muscle fatigue, and change body composition, all in efforts to improve overall exercise performance. With six delicious flavors to choose from, you won’t grow bored of the taste.
Flavors include: Lemon Lime, Watermelon, Sour Grape, Green Apple, Orange, Blue Raspberry, Strawberry Lemonade, Tropical Punch
Pros
Great benefits for increasing muscle growth and physical performance
Clean, honest, and transparent label and pre-workout formula
From a reputable company in Transparent Labs
Cons
Premium priced option
Only available directly from their website
Price: $49.99
Check out our list of the Best Pre-Workouts and see where Transparent Labs BULK landed!
Overall Value
Transparent Labs BULK is an excellent choice based off of the formula alone to improve strength and physical performance. The fact that it tastes good, is available in many flavors, and is not the most expensive formulation is just icing on the cake and this Bulk pre-workout review hopefully has changed your mind on this supplement. What you’re really getting is a high-quality and transparent pre-workout designed to improve strength, performance, and aid in your desired physique. Try Transparent Labs BULK today and see what this can do for all 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 Transparent Labs and Envato
References
Perez-Guisado, J.; et al. (2010). “Citrulline malate enhances athletic anaerobic performance and relives muscle soreness”. (source)
Hobson, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (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)
Hoffman, J.; et al. (2009). “Effect of betaine supplementation on power performance and fatigue”. (source)
Owen, G.; et al. (2008). “The combined effects of L-theanine and caffeine on cognitive performance and mood”. (source)
McLellan, T.; et al. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
What To Look For In The Healthiest Protein Powder
The healthiest protein powder will take your gains and overall wellness into consideration.
When it comes to supplements, many out there just don’t hit the mark, but when it comes to protein, the healthiest protein powder is an absolute must. What you will find is a saturated market full of protein powders that will enhance growth and recovery, for protein will do that, however, may not take your overall health into consideration as best they can. However, there are certain companies seeking to change that and create only premium supplements to take care of your health and gains.
Why this matters is that you as a bodybuilder, strength athlete, or fitness fanatic already take care of your body. You work hard, push yourself in the gym, take care of your diet, and pay attention to the small details. So why settle for a poorly made supplement? You’ve already come this far and your discipline can’t just stop there. Focusing on the healthiest protein powder will ensure those post-workout gains go much farther than simply muscle growth.
Let’s jump into this and talk protein powders. We will recap the benefits and some key aspects of protein powders while diving into what makes the healthiest protein powder so great. By the time this is all said and done, you will have the right tools to better purchase that protein supplement great for overall health and gains.
Benefits Of Protein Powder & Why It Matters
Protein is essential for muscle growth and for those looking to get the best benefits possible, taking note of the healthiest protein powder and what it can do for your gains can enhance your training, performance, and overall health and wellness for the better.
Benefits of protein powders include:
Great source of protein: Protein powders tend to be packed with protein to give you a serious protein boost.
Serious muscle growth: As the building block of muscle, this will help with muscle protein synthesis and work to increase muscle strength and size (1).
Enhanced recovery: Can help repair those worn down and torn muscle fibers to heal and grow back bigger and stronger (2).
Help keep you full: Protein will work to curb those cravings and increase satiety.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold (3).
Ultimately, you want a supplement that will enhance your gains for the better. By pumping yourself with protein post-workout, you give yourself the best chance at seeing success and can work to optimize training and performance. Protein powder matters because it is an easy supplement to take and can make all the difference with the right approach to supplementation.
Healthiest Protein Powder: What To Look For
When it comes to finding the healthiest protein powder, knowing what to look for is incredibly important. Reading through the nutrition label and combing through some of the finer details may make you decide on one protein powder over another.
Amount Of Protein
The amount of protein is important for this is the whole point of this supplement. A lot of protein powders tend to be in the low to high twenties in terms of grams, which is a great amount of protein to see effective growth.
Carbs & Fats
Depending on your goals, you want to check the amount of carbs and fat. Something with lower carb and fat content would be a whey isolate, if you are going the dairy route, and this will work well for these looking to cut. If you want to bulk, something with higher carbs and fat, like a whey concentrate, may be a better option.
Amount Of Sugar
Sugar can be a killer and some protein powders taste great because they are loaded with sugar. There is no reason your protein powder should be loaded with this to add flavor. There are plenty of natural flavors that taste great, however, companies have shifted to natural sweeteners like stevia to add to the taste without the harm of sugar.
Artificial Flavors & Sweeteners
Like sugar, try and avoid artificial flavors and sweeteners if you can. There just isn’t much of a purpose for them in the healthiest protein powder out there. Sure, there may be some fun flavors, but at the end of the day, you just need this supplement to enhance growth, not remind you of your favorite sweet treat.
Third Party Tested
With all supplements, it is important to check if the product is third party tested. This ensures accuracy and transparency with the formula and keeps a company honest as to what they put on the label. Plus, you can trust there are no banned substances involved at all.
Featured Protein Powder
We wanted to share a healthy protein powder that not only puts your gains in mind, but also your overall health. Taking into account all the above factors, this protein powder is one to pay attention to and can really offer great benefits for those post-workout and lifestyle goals.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey Protein Isolate is a great whey protein isolate with 28g of protein and just 120 calories. Along with this, you will find 1g of carbs, 0.5g of fat, and less than 1g of sugar. With nothing artificial added, this protein is great for muscle growth, recovery, and aiding in those weight loss and management goals. Transparent Labs is an honest company who knows what athletes need and seek to make only the cleanest supplements.
Check out our list of the Best Protein Powders for more great muscle building and recovery enhancing products!
Wrap Up
The healthiest protein powder is definitely something to seek out for what it can do for your gains. A healthy option is the best approach to seeing effective growth and recovery and it cannot be overstated how important these factors are when looking for the healthiest protein powder. Put your gains and health above all else and those desired results will certainly show.
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
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Straight Facts: Debunking The Biggest Protein Myths For Building Muscle
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Jerry Brainum debunks the biggest myths in bodybuilding regarding protein
Protein is the foundation of building muscle in bodybuilding. It’s the most basic knowledge an aspiring bodybuilder learns upon taking up weight training. However, despite this foundational knowledge, over time there have been many myths that unnecessarily complicate things when it comes to determining the correct diet for your bodybuilding needs. In our latest episode of Straight Facts, Jerry Brainum highlights the biggest protein myths prevailing in fitness today – and debunks them once and for all.
As with all things involving diet and fitness, things have become let’s say… complicated needlessly. Fitness and diet culture is a big ticket item for businesses. Sadly, there are many diet plans and business models aimed to prey on those looking for ways to lose weight or gain muscle with bogus concepts or information. That’s why Jerry Brainum breaks down the biggest myths and uses researched studies and science to clear the air.
You can watch his full video episode above. But et’s also recap the biggest protein myths below.
MYTH: Protein destroys your kidneys
Jerry Brainum explains that this misconception was based on a study done into kidney failure and protein intake. But the issue with the study is the fact that the test subjects were people who already had existing kidney failure (to the point where they are already on dialysis).
So yes, if you have kidney issues already, you need to be careful about protein intake. But Jerry Brainum warns that it’s a mistake to expand this out to the larger public. Kidney problems that have contributed to health dangers or death is less likely due to protein intake but drug use by bodybuilders.
MYTH: Protein causes a loss of calcium which leads to the loss of bone mass such as osteoporosis
Protein does have acids that are sulfur based. This is a fact that then led to the idea that high protein diets would cause calcium loss in bones. Jerry Brainum discusses a study that was done using pure protein. The results showed that, indeed, the pure protein led to a loss of calcium.
However, protein sources from food are never pure protein alone. In fact, even protein supplements are not pure protein. For example, most protein-based foods contain a mineral such as phosphate. Studies show that as long as phosphate is present, protein will not cause issue with calcium levels.
MYTH: Protein Makes You Fat
Eating too much protein does not need lead to weight gain. This was discussed in our previous episode of Straight Facts as well which explored weight loss myths. Jerry Brainum explains that the reasoning behind the myth is that protein contains calories. Basic knowledge tells us that too many calories will lead to weight gain. However, protein is oxidized in the liver when in excess. This is not converted into fat. While food that contains protein can have other nutrients that contribute to weight gain – protein itself will not increase fat.
MYTH: Protein Timing Windows
It was long thought that there was a “anabolic window” after training in the gym. This window would be vital to utilizing protein for optimal muscle mass growth. Typically, this window was consider to be 2 hours after a workout. However, studies have shown that protein synthesis actually peaks in 24-48 hours after workout. So forcing your protein intake right after a workout is rarely necessary.
Jerry Brainum does note that there is one exception. Some studies show that the more advanced you are, it would be a good idea to ingest protein within an hour after a workout. It’s slightly beneficial but nothing game changing.
MYTH: You Can’t Get Enough Protein On A Vegan Diet
Jerry Brainum calls BS on this notion. He believes that it is possible to get enough protein on a vegan diet… but it does take a lot more work. Essential amino acids are less complete in a vegan diet and would require additional supplementation and make sure you are eating the right kind of foods within the vegan wheelhouse. Additionally, vegan foods are often fibrous and can make you feel more full – making it harder to eat the amount of food necessary to get the protein you need.
MYTH: The More Protein You Eat The Bigger You Get
Jerry Brainum explains that more protein does not equal exponential increased gains. Of course eating the right amount of protein is important. This may require upping your protein intake as a bodybuilder. However, as was mentioned earlier, excess protein is oxidized by the liver. So it no longer contributes to help with muscle mass growth after a certain point. It won’t make you fat but it also won’t make you stronger/grow muscle mass.
MYTH: Everyone Needs A Protein Supplement
Jerry Brainum discusses how it’s a good idea for vegan bodybuilders to use protein supplements. But most people can get all of the protein they need on a regular diet easily. Supplements are convenient but not necessary for bodybuilding success if you can naturally eat enough food and enjoy doing so. You will not fail as a bodybuilder if you don’t use protein supplements.
However, if you find them to be more convenient for your lifestyle in order to achieve success, then they are an extremely helpful alternative. Just not 100% necessary.
Wrap up
The internet has made information far easier to obtain. Unfortunately, it has also made misinformation far faster and easier to spread. That’s why Jerry Brainum used this episode to focus on debunking the biggest myths he has seen discussed online. He does note, however, that the very nature of science is to know as much as we can right now. Things may change – and some beliefs can be proven false or true later with new studies or technology available.
Many of the myths on this list were once seen as fact by the scientific community. This doesn’t mean science is untrustworthy. It simply means to have an open mind and do constant research as time passes.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. Make sure to also swing by every Wednesday for new episodes each week!
Enhanced Health 3 In 1 Review For Digestion, Immunity & More
Maximize immunity and boost your overall wellness with Enhanced Health 3 In 1.
Product Overview
For so many of us, we need supplements to help replace what we often miss in our diet. Those key nutrients have the ability to enhance all of our health and wellness needs and looking towards a dietary supplement with the right formula can take our gains to new heights. Getting sick can interfere with our workouts, recovery routine, and everyday life and we just can’t deal with that. Enhanced Health 3 In 1 is that supplement for you to aid in all things immunity and digestion to keep you moving as efficiently as possible.
What you will find in a multivitamin or dietary supplement geared towards improving health and wellness are great nutrients packed into a well-researched formula to help with immunity, digestion, energy, and a host of other bodily functions important for keeping us moving as efficiently as possible. Health 3 In 1 is that supplement and can work wonders for all your gains.
Enhanced Health 3 In 1 is a great supplement to maximize health with herbal botanicals, probiotics, and digestive enzymes.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Health 3 In 1 Highlights
Enhanced Health 3 In 1 is a great supplement for those who want to stay healthy without interfering with their training. Included in this supplement are plenty of vitamins and minerals, proven herbal botanicals, probiotics, and digestive enzymes to optimize your health. Health 3 In 1 is rigorously calculated with cutting edge ingredients to give your body’s immune system the best defense.
With 30 servings per container, 3 capsules as a serving size will pump you with this powerful formula to aid in digestion and immunity for powerful results.
Ingredients
Vitamin A: Can work to support your immune system for better health and wellness and work to protect eye health (1).
Vitamin C: Boosts immunity to fight illness and can repair body tissues while fighting oxidative damage (2).
Vitamin K: Works to strengthen bones and can boost immunity and digestive health.
Calcium: Can build stronger bones and works to improve muscle function (3).
Zinc: Works for a host of benefits including hormone production, growth and repair, boosting immunity and aiding in better digestion (4).
Magnesium: Can improve energy levels and increase your quality of sleep for better recovery.
Green Tea Extract: High in antioxidants, it can increase energy and focus while aiding in weight loss (5).
Quercetin Powder: May work to reduce inflammation and fight free radicals with its inflammatory properties (6).
Other Ingredients
Vitamin D, Vitamin B12, Iodine, Selenium, Elderberry Extract, Echinacea Purpurea, Garlic Extract, Olive Leaf Extract, Bromelain, Digestive Enzymes (Amylases, Lactase, Proteases, Lipase, Cellulase), Probiotic Blend (Lactobacillus acidophilus, Streptococcus thermophilus, Bifidobacterium longum, Bifidobacterium bifidum, Gelatin Capsule, Microcrystalline Cellulose, Rice Flour, Magnesium Stearate, Silicon Dioxide
Number Of Ingredients
20+
Number of Servings
30
Serving Size
3 Capsules
Best Way To Take
Take 3 capsules once daily with or without food.
Price & Effectiveness
Enhanced Health 3 In 1 can work to optimize your health and wellness with probiotics and digestive enzymes to enhance immunity and digestion to maximize results. With 30 servings per container, 3 capsules of this supplement will pump you with these great nutrients.
Pros
Great for boosting immunity for overall health
Added probiotics and digestive enzymes
Great price for servings
Cons
For hardcore athletes, so average fitness folks may look elsewhere
Price: $27.99
Who This Is Best For & How Best To Take It
This supplement is great for bodybuilders and strength athletes looking to optimize their overall health and wellness. For those constantly grinding and digging themselves into the ground, taking a high-quality multivitamin is exactly what you need.
It is best to take 3 capsules of Health 3 In 1 one to two times daily with meals for the best results. It is always best to look at the label and make sure the supplement lines up with your intended needs and lifestyle. Consulting a doctor or expert with further questions is always a good idea.
Check out our list of the Best Bodybuilding Multivitamins to see where Enhanced Health 3 In 1 landed!
Overall Value
Enhanced Health 3 In 1 is that multivitamin supplement great for enhancing immunity and digestion to keep you moving efficiently and ensuring you never sacrifice any gains. Enhanced knows the needs of athletes and seeks to produce the best supplements around for maximum results. What you are really getting is a high-quality supplement with great ingredients and a strong formula for the best benefits. Try Enhanced Health 3 In 1 and work to improve immunity and digestion today.
Try Enhanced Health 3 In 1 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 Enhanced and Envato
References
Huang, Z.; et al. (2018). “Role of Vitamin A in the Immune System”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Zhu, K.; et al. (2012). “Calcium and bone”. (source)
Prasad, A. (2008). “Zinc in Human Health: Effect of Zinc on Immune Cells”. (source)
Hursel, R.; et al. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Li, Y.; et al. (2016). “Quercetin, Inflammation and Immunity”. (source)
Gaspari Nutrition Proven Greens & Reds Review For High Nutrient Superfood
Work for immunity, energy, and more with this high nutrient superfood.
Product Overview
With so many supplements working for your benefit, including a super greens product is something to heavily consider. Those supplements that aid in our overall health and wellness can be game changers and leave us feeling much better come that next workout. And since we sometimes miss those vital nutrients in whole food meals, a super greens supplement ensures we don’t suffer. Gaspari Nutrition Proven Greens & Reds is a great high nutrient superfood designed to increase energy, improve immunity, and aid in healthy digestion, among many other great benefits.
A super greens supplement is great for those looking to increase their health and wellness by assisting with weight loss, increasing energy, improving gut health, and filling you with antioxidants necessary for fighting off free radicals. Gaspari Nutrition Proven Greens & Reds can do this and much more and is a great option to consider.
Gaspari Nutrition Proven Greens & Reds is a high nutrient superfood with a greens and reds blend. This premium, natural, and nutrient-dense superfood is great for your overall health.
Gaspari Nutrition is on a mission to produce the highest-quality, science-based sports nutrition supplements to athletes in any sport to serve as an example for the sports nutrition industry. Founded by former pro bodybuilder Rich Gaspari out of his garage, this was inspired after an illustrious career where he competed at events like the Arnold Classic, Mr. America, Mr. Professional World, and Mr. Olympia, where he was a three-time runner up. With their standards high on quality and effectiveness, the supplements from Gaspari Nutrition are innovative and worth taking when looking to enhance your goals.
Gaspari Nutrition Proven Greens & Reds Highlights
Gaspari Nutrition Proven Greens & Reds is a high nutrient superfood fruit and vegetable powder to help with a variety of bodily functions and aid in your overall health and wellness. From immune health and detoxification, to promoting good digestion, and naturally balancing alkalinity, Gaspari Nutrition has you covered. This premium, nutrient-dense, all-natural superfood is high in vitamins and minerals with two great blends, Greens Blend and Antioxidant Reds Blend, among others. With zero sugar and only 10 calories, this naturally flavored super greens supplement is sure to optimize your overall health.
Ingredients
Listed below are just a few benefits of each of these nutrients. The list of benefits for each of these are extensive and together it creates a powerful formula.
Organic Greens Blend (5g)
Organic Spirulina Powder: May work to reduce blood pressure and is a power antioxidant (1).
Organic Spinach Powder: Can help with weight loss and immunity while promoting better gut health (2).
Organic Wheat Grass Powder: Can increase energy, improve your metabolism, and may help fight inflammation (3).
Organic Antioxidant Red Blend (2g)
Organic Strawberry: May improve blood pressure and can help with immunity (4).
Organic Blueberry: High in antioxidants, this can fight oxidative stress and may lower blood pressure (5).
Organic Cranberry: Another powerful antioxidant, this helps boost brain power and immunity while potentially having cardiovascular benefits (6).
Organic Prebiotic Fiber (2g)
Immunity & Metabolic Blend (1g)
Organic Ginger Powder: May help with weight loss and pain relief, while also having digestive properties (7).
Probiotic Blend (3 Billion CFU/g)
Other Ingredients
Organic Green Blend: Organic Parsley Powder, Organic Chlorella Powder, Organic Kale Powder, Organic Barley Powder, Organic Green Pepper Powder, Organic Green Apple Powder, Organic Green Banana Powder, Organic Sweet Potato Powder, Organic Broccoli Powder
Organic Antioxidant Red Blend: Organic Raspberry, Organic Tart Cherry, Organic Pomegranate
Immunity & Metabolic Blend: Organic Green Tea Powder, Elderberry Extract, Apple Cider Vinegar, Organic Turmeric Powder
Others: Citric Acid, Natural Flavor, Organic Stevia Extract
Calories
10
Protein
Less than 1g
Carbs
5g
Fat
0g
Sugar
Less than 1g
Flavors
Natural Flavor
Best Way To Take
Anytime time of day with desired beverage of choice.
Price, Flavors & Effectiveness
Gaspari Nutrition Proven Greens & Reds is that nutrient dense superfood to offer natural energy, provide immune support, and protect from free radicals to increase your overall health and wellness. With 30 servings per container, 1 scoop of this powerful supplement can pack you with these great ingredients. This supplement has a natural flavor that does taste great.
Pros
A nice blend of both greens and reds covers all your bases
No added sugar doesn’t ruin a good product
Gaspari Nutrition is a reputable company who knows fitness
Cons
High in price, but hovers around other premium products
Price: $33.99
Who This Is Best For & How Best To Use It
This supplement is great for those looking to increase their health and wellness and fill in any gaps that may be missing. Packed with great blends and tons of nutrients, it is possible to see those gains you want most with a high-performing super greens supplement backing you.
It is best to take one scoop of this supplement with 8 oz. of water but be sure to read the label for exact instructions.
Check out our list of the Best Super Greens for more great superfood supplements!
Overall Value
Gaspari Nutrition Proven Greens & Reds is that nutrient dense superfood perfect for helping you see gains. By improving immunity, enhancing your energy, and allowing for a host of other benefits to aid in your health and wellness, what you will find is a seriously effective product working for your benefit only. Gaspari Nutrition also knows the needs of athletes and how to help them perform their best. What you are really getting is a nutrient dense and high performing super greens supplement with great blends and an honest company backing you. Try Gaspari Nutrition Proven Greens & Reds and see what this can do for your lifestyle today.
Try Gaspari Nutrition Proven Greens & Reds 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 Gaspari Nutrition and Envato
References
Machowiec, P.; et al. (2021). “Effect of Spirulina Supplementation on Systolic and Diastolic Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled Trials”. (source)
Taylor & Francis (2015). “Effects of spinach extract on satiety: Feel full, curb cravings”. (source)
Nalini, G.; et al. (2011). “Anti-Inflammatory Activity of Wheatgrass Juice in Albino Rats”. (source)
Miller, K.; et al. (2019). “Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based On Human Intervention Studies: A Brief Overview”. (source)
Kalt, W.; et al. (2020). “Recent Research on the Health Benefits of Blueberries and Their Anthocyanins”. (source)
King’s College London (2022). “100g of cranberries a day improves cardiovascular health, study finds”. (source)
Maharlouei, N.; et al. (2019). “The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials”. (source)
Should Lifters Go Keto for Performance and Gains?
Should Lifters Go Keto?
With low-carb diets currently prevailing, such as the ketogenic diet, it’s no wonder why lifters are sipping the kool-aid. But are diets that virtually eliminate an entire food group optimal for building muscle and performance?
Low-Carb and Keto Defined
Before we dive into what the research states regarding resistance training and low-carbohydrate diets, it’s vital that we define what a low-carb diet is. Without a universally agreed-upon objective definition, we’re left comparing against the Acceptable Macronutrient Distribution Ranges (AMDR). The AMDR is the intake range for a particular energy source associated with a reduced risk of chronic disease while providing essential nutrient intakes1.
The AMDR for carbohydrate intake in adults is 45-65% of total daily calories1; therefore, anything that falls short of this range is classified as a low-carb diet. Low-carb diets can be further categorized into non-ketogenic and ketogenic diets, with a carbohydrate composition of 50-150g and 50g or less, respectively2.
Albeit a subclass of low-carb diets, the ketogenic diet differs in its ability to produce a metabolic state called ketosis. To achieve ketosis, one needs to restrict carbohydrate intake to no more than 50g per day or ten percent of total daily calories (TDC) while maintaining a moderate protein intake (~20% of TDC) and ultra-high fat intake (~70% of TDC)2. Without sufficient glucose from carbohydrates, the body begins to break down fat stores for energy, a process known as fat oxidation. Consequently, ketone bodies start to appear in the bloodstream at higher rates than are usually seen in a non-ketogenic state2. Hence, the term ketosis.
Keto Diets and Body Composition
The fearmongering centered around carbohydrates most likely arose from the carbohydrate-insulin hypothesis touted by low-carb zealots, which basically states that carbs drive insulin, and insulin promotes fat storage3. While technically correct, the carbohydrate-insulin model overlooks the most critical variable driving fat metabolism – energy balance3.
In basic terms, energy balance refers to calories in and calories out. Regardless of the macronutrient composition, consuming more calories than are expended will inevitably produce weight gain. Conversely, expending more calories than are ingested will inevitably produce weight loss. No diet is exempt from this law.
A 2017 meta-analysis (study of studies) by Aragon and colleagues scrutinized all diets (from low-fat to low-carb/ketogenic and everything in between) and found that as long as calories and protein are equated between the diets being compared, no disparity exists between them for fat loss2.
So does this mean that lifters can follow low-carb and ketogenic diets for weight loss? Yes. Would it be optimal for building muscle? No.
Building muscle requires that a few criteria be satisfied. First, a caloric surplus must be achieved and consistently maintained. Next, at least 0.7-1.0 grams of protein per pound of bodyweight (1.6-2.2 g/kg) must be consumed to build and repair muscle tissue4. And lastly, resistance training must be performed to stimulate the anabolic process of muscle growth. A low-carb dieter should easily be able to meet these requirements, right? Not according to some recent studies.
An 8-week study by Vargas and colleagues randomly assigned subjects into a ketogenic diet group, a non-ketogenic diet group, and a control group5. All participants were instructed to eat 39 calories per kilogram of bodyweight to achieve a caloric surplus. Protein intake was equated at 2g/kg in both the keto diet and non-keto diet group. All subjects followed a supervised resistance training program. After eight weeks, lean body mass increased significantly in the non-ketogenic group but decreased in the ketogenic group.
A closer look at this study’s results reveals a drop in bodyweight and fat mass in the ketogenic group, indicating a failure to achieve and maintain a caloric surplus. This isn’t surprising given the satiating effects of low-carbohydrate and high- protein and fat diets, as referenced by several studies6-8.
Consider another study by Greene et al.. Researchers followed intermediate elite weightlifters and powerlifters on an ad libitum (unrestricted) conventional diet or ad libitum ketogenic diet over a three-month period9. Similar to Vargas’ findings, those following the ad libitum ketogenic diet lost significantly more body weight and lean body mass than the conventional group.
In case you’re still not convinced, take a look at a few more studies. Kysel and colleagues randomly assigned participants to a cyclical ketogenic reduction diet (CKD) and a nutritionally balanced reduction diet (RD)10. Protein intake was set at 1.6g/kg, which is sufficient in facilitating muscle growth4. All subjects were engaged in resistance training. Following the 8-week intervention, both groups lost significant body fat, not surprising given the caloric deficit, but the CDK group lost a considerable amount of lean mass.
Moreover, a group of researchers studied the effects of a ketogenic diet on body composition in trained females and found no changes in fat-free mass (muscle) in the keto group but favorable changes (increases) in the non-keto group11.
Keto Diets and Performance
Low-carb/keto diets may not be optimal for building muscle, but what about improving strength and power? So far, the data seems equivocal, with some studies showing a decrease in performance and others indicating no adverse effect9-14. In addition, a recent systematic review by Murphy and colleagues analyzed 16 studies that looked at the keto diet’s effect on power and strength compared to a mixed macronutrient diet15. Out of the 16 outcomes, three showed a decrease in performance, 11 showed no difference, and two showed an increase in performance.
However, if we step back and analyze the energy demands involved during certain resistance training phases, we may find our answer. Strength and power training performed in the low rep range (1-3 reps) rely heavily on the ATP-PC system. In contrast, higher rep ranges rely on glycogen stores and readily available glucose (carbohydrate). A lifter on a keto diet focusing solely on power development may not compromise their performance, but we can see how higher repetitions and volume (amount of work) seen in bodybuilding could pose a problem.
Final Thoughts
Although many purport a metabolic advantage to being in ketosis, there isn’t anything magical about it except the change in fuel utilization (fat instead of carbohydrate). Again, being in ketosis won’t circumvent the laws of thermodynamics – energy in/energy out. Therefore, it’s probably best to choose a sustainable diet, one you can adhere to long-term. Based on the overall data regarding the effects of ketogenic diets on performance and body composition, I would argue that it would probably be wise to keep your carbohydrates to optimize your gains in the gym.
References
Trumbo, P., Schlicker, S., Yates, A. A., Poos, M., & Food and Nutrition Board of the Institute of Medicine, The National Academies (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Journal of the American Dietetic Association, 102(11), 1621-1630. http://doi.org/10.1016/s0002-8223(02)90346-9
Aragon, A., et al. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14, 16. doi:10.1186/s12970-017-0174-y
Hall, K. D., Guyenet, S. J., & Leibel, R. L. (2018). The Carbohydrate-Insulin Model of Obesity Is Difficult to Reconcile With Current Evidence. JAMA Internal Medicine, 178(8), 1103. doi:10.1001/jamainternmed.2018.2920
Morton, R. W. et al. (2017). A systematic review, meta-analyses, and meta-regression of the effect of the protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. doi:10.1136/bjsports-2017-097608
Vargas, S., Romance, R., Bonilla, J. L., Galancho, I., Espinar, S., Kreider, R. B., & Benitez-Porres, J. (2018). Efficacy of ketogenic diet on body composition during resistance training in trained men: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 15(1). doi:10/1186/s12970-018-0236-9
Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and gherkin concentrations. The American Journal of Clinical Nutrition, 82(1), 41-48. http://doi.org/10.1093/ajcn.82.1.41
Kephart, W., Pledge, C., Roberson, P., Mumford, P., Romero, M., Mobley, C., Martin, J., Young, K., Lowery, R., Wilson, J., Huggins, K., & Roberts, M. (2018). The three-month effects of a ketogenic diet on body composition, blood parameters, and performance metrics in crossfit trainees: A Pilot Study. Sports, 6(1), 1. http://doi.org/10.3390/sports6010001
Heatherly, A. J., Killen, L. G., Smith, A. F., Waldman, H. S., Hollingsworth, A., Seltmann, C. L., O’Neal, E. K. (2018). Effects of Ad libitum Low-Carbohydrate High-Fat Dieting in Middle-Age Male Runners. Medicine & Science in Sports & Exercise, 50(3), 570-579. http://doi.org/10.1249/mss.0000000000001477
Greene, D. A., Varley, B. J., Hartwig, T. B., Chapman, P., & Rigney, M. (2018). A low-carbohydrate ketogenic diet reduces body mass without compromising performance in powerlifting and olympic weightlifting athletes. Journal of Strength and Conditioning Research, 32(12), 3373-3382. http://doi.org/10.1519/jsc.000000000002904
Kysel, P., Haluzikova, D., Dolezalova, R. P., Lankova, I., Lacinova, Z. N., Kasperova, B. J., Trnovska, J. Hradkova, V., Mraz, M. S., Vilikus, Z. E., & Haluzik, M. (2020.). The influence of cyclical ketogenic reduction diet vs nutritionally balanced reduction diet on body composition, strength, and endurance performance in healthy young males: a randomized controlled trial. Nutrients, 12(9), 2832. http://doi.org/10.3390/nu12092832
Vargas, S., Petro, J. L., Romance, R., Kreider, R. B., Schoenfeld, B. J., Bonilla, D. A., Benitez-Porres, J. (2020). Effects of a ketogenic diet on body composition and strength in trained women. Journal of the International Society of Sports Nutrition, 17(1). http://doi.org/10.1186/s12970-020-00348-7.
Paoli, A., Grimaldi, K., Agostino, D., Cenci, L., Moro, T., Bianco, A., et al. (2012). Ketogenic diet does not affect strength performance in elite artistic gymnasts. Journal of the International Society of Sports Nutrition, 9(1). http://doi.org/10.1186/1150-2283-9-34
Sawyer, J. C., Wood, R. J., Davidson, P. W., Collins, S. M., Matthews, T. D., Gregory, S. M., & Paolone, V. J. (2013). Effects of a Short-Term Carbohydrate-Restricted Diet on Strength and Power Performance. Journal of Strength and Conditioning Research, 27(8), 2255–2262. https://doi.org/10.1519/jsc.0b013e31827da314
Wilson, J. M., Lowery, R. P., Roberts, M. D., Sharp, M. H., Joy, J. M., Shields, K. A., Partl, J. M., Volek, J. S., & D’Agostino, D. P. (2020). Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Men. Journal of Strength and Conditioning Research, 34(12), 3463–3474. https://doi.org/10.1519/jsc.0000000000001935
Murphy, N. E., Carrigan, C. T., & Margolis, L. M. (2020). High-Fat Ketogenic Diets and Physical Performance: A Systematic Review. Advances in Nutrition. https://doi.org/10.1093/advances/nmaa101
Will Too Much Protein Make My Kidneys Blow Up
Will too much protein destroy your kidneys?
Depending on who you ask (or at this point, who you follow on social media), you will probably see conflicting arguments on how much protein you should be consuming and if it’s even good for you. Anyone can cherry-pick information to sell you something, and chances are if the place you’re getting this information from also has a convenient and catchy diet label you should probably start checking for other red flags.
We’ve already seen how higher protein diets can improve lipid panels in competitive bodybuilding populations [1] that do not have any previous conditions, but there still seems to be this recurring worry that too much protein will negatively affect kidney function. Let’s dig into the research so we can keep you jacked and your kidneys safe, shall we?
So, This Whole Kidney Blowing up Thing..?
Alright, I may have been a little facetious with the title here but honestly, when I read the amount of crap that some people like to spew on eating too much protein I just have to turn it into a joke – because unless you’re part of a diseased population (which we’ll cover shortly), there’s very little to worry about.
The biomarker that most researchers and health professionals will use to determine kidney function is something called GFR (glomerular filtration rate) and even more common is the eGFR which is an estimate of that rate. This marker will let you know how hard the kidneys are working and if you are trending towards or already in various levels of chronic kidney disease (CKD). Something to consider as well is that many studies are testing for kidney hyperfiltration which would cause a rise in eGFR values, whereas CKD is caused by a decrease in GFR over time.
That being said, context is key and the population you test is very important, exercise alone has been widely shown to affect laboratory tests [2] to a certain degree depending on training level and type of activity. It should be considered as most people that look to consume higher-protein diets appropriately are exercising populations.
What is High-Protein Consumption and What is it Good for?
When we’re talking about high-protein we’re not talking about adding in that extra half scoop to your shake here. We’re talking about purposely aiming above RDA and looking to elicit a specific result. I don’t know if you have ever taken a look at the recommended daily allowance of protein, but it’s shockingly low at 0.8g/kg or roughly 0.36g/lbs of body weight. That means that for someone who is 100kg or 220lbs, their daily protein allowance should be 80g.
I think I’ll keep my gains instead, thank you very much.
I can hear the outcries already: “That RDA is for non-exercising, sedentary populations!”
Exactly, and that is the demographic that most of these studies for low-protein diets test on. For active, exercising populations such as the readers of Generation Iron, the recommendation is between 1.4 – 2.0/kg/d of protein, or between 0.63 – 0.9g/lbs/d [3] which is still pretty low. On average, most people are consuming closer to 0.8 – 1.2g/lbs/d.
In this case, higher-protein consumption would be anywhere above 0.9 – 1.2g/lbs/d which we’ve seen as having beneficial effects several times in research [4,5]. In fact, a 2014 paper published in the Journal of the International Society of Sports Nutrition in which resistance-trained participants consumed 4.4g/kg/d of protein (or 2g/lbs/d).
The high protein group was not only meant to be in a caloric surplus, but they ate on average 800kcal more than the control group coming only from protein and did not seem to gain any additional fat mass in comparison to the control group [6]. This finding is interesting because it also goes against the theory that “a calorie is just a calorie” as the authors put it.
Compare this to the study by Bray et al. in 2012 where the objective was to test the effects of overconsuming protein on weight gain, energy expenditure, and body composition. Right off the bat, the purpose of this study was to show that overconsuming protein led to weight gain and then compare that to the other variables.
The high-protein (HP) group in this study gained more weight than the low-protein (LP) group (3.16kg vs 6.51kg) which on paper looks to be in favor of the low-protein group, however, when you look at the rest of the data you can see that the HP group gained 3.18kg of lean mass while the LP group lost 0.70kg of lean mass.
So in reality, while it looks like eating more protein created an excess and therefore a weight gain, 50% of that gain came from lean body mass whereas over 90% of the extra calories in the LP group was stored as fat [7].
The benefits of eating a high-protein diet on gaining lean mass, controlling weight, and improving energy expenditure are pretty clear. Now, let’s get to the kidneys!
Okay Great, Eating Protein can get me Jacked & Lean, now What?
First off before you go off getting too excited about the previous section you need to answer some important questions:
1 – Do you have diabetes (Type I or II)?
2 – Do you already suffer from chronic kidney disease or only have one kidney?
3 – Have you ever had a heart attack?
The reason why these questions are important is that all of these conditions affect your kidney function and can therefore affect your long-term health when it comes to high-protein diets. If not, then let’s crush some theories!
If you’re not familiar with A. J. Miller, he is one of the first researchers to show a potential for kidney damage associated with protein consumption. This is where a lot of the reasoning behind protein being damaging to your kidneys comes from, but when we look closer at the study he conducted we can notice some pretty important details; the study was conducted in 1925 on rats whose left kidney was removed for the study to effectively double the load of the remaining kidney. Now, once again we need to come back to context: It’s pretty clear that if you’re missing a kidney you should not be eating a high-protein diet. In addition to a missing kidney, previous cardiac episodes also have an effect on the kidneys and after the first incident of a heart attack, eGFR declines at about double the rate annually compared to controls [8].
Have both kidneys and the ol’ ticker been working just fine? Awesome, you have nothing to worry about.
Seriously.
The effects of protein consumption on the kidneys of healthy adults are extremely oversold. So much so that “Neither the Institute of Medicine nor the WHO acknowledges that protein intake contributes to functional declines in renal function with age.” [9] Which is a great statement considering both of those organizations are very conservative in their recommendations.
Even slightly elevated levels of eGFR are rarely something to be concerned about* and the way eGFR is calculated only takes creatinine and age into account. It makes for an interesting argument for kidney function since creatinine levels can be altered due to activity levels, large quantities of animal protein consumption, creatine intake; all of which can increase eGFR independent of kidney function.
Final Word
After reviewing the literature on the subject and sifting through which populations are exposed to the most risk, we can conclude that unless you fall into those categories there is next to no risk involved with eating higher amounts of protein regularly. The variation in eGFR values a healthy trainee might see would most likely be caused more often by lifting and creatine consumption than an indicator of damaging the kidneys. It looks like the highest amount recorded in the literature had subjects eating roughly 2g/lbs/d which showed no adverse effects, but didn’t seem to improve body composition or lean mass by much. This goes to show that there is a point of diminishing returns as well when going too high in protein consumption. Unless your caloric intake is very high, or you have trouble with hunger, most lifters don’t need much more than 1.2g/lbs/day of protein to experience the upper-end of the physiological benefits. A higher consumption won’t result in any fat mass gain but doesn’t seem to promote any further gains.
Closing Quote
“Diets higher in plant and animal protein, independent of other dietary factors, are associated with cardiometabolic benefits, particularly improved central adiposity, with no apparent impairment of kidney function” (Berryman et al. 2016)
References:
De Moraes, W. M. A. M., Ana Erbęnia Pereira Mendes, Marcela Mota Moreira Lopes, and Fernanda Maria Machado Maia. “Protein overfeeding is associated with improved lipid and anthropometric profile thus lower malondialdehyde levels in resistance-trained athletes.” Int. J. Sports Sci 7, no. 2 (2017): 87-93.
Foran, Stacy E., Kent B. Lewandrowski, and Alexander Kratz. “Effects of exercise on laboratory test results.” Laboratory medicine 34, no. 10 (2003): 736-742.
Jäger, Ralf, Chad M. Kerksick, Bill I. Campbell, Paul J. Cribb, Shawn D. Wells, Tim M. Skwiat, Martin Purpura et al. “International society of sports nutrition position stand: protein and exercise.” Journal of the International Society of Sports Nutrition 14, no. 1 (2017): 1-25.
Antonio, Jose, Anya Ellerbroek, Tobin Silver, Steve Orris, Max Scheiner, Adriana Gonzalez, and Corey A. Peacock. “A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women–a follow-up investigation.” Journal of the International Society of Sports Nutrition 12, no. 1 (2015): 39.
Antonio, Jose, and Anya Ellerbroek. “Case Reports on Well-Trained Bodybuilders: Two Years on a High Protein Diet.” Journal of Exercise Physiology Online 21, no. 1 (2018).
Antonio, Jose, Corey A. Peacock, Anya Ellerbroek, Brandon Fromhoff, and Tobin Silver. “The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.” Journal of the International Society of Sports Nutrition 11, no. 1 (2014): 1-6.
Bray, George A., Steven R. Smith, Lilian de Jonge, Hui Xie, Jennifer Rood, Corby K. Martin, Marlene Most, Courtney Brock, Susan Mancuso, and Leanne M. Redman. “Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial.” Jama 307, no. 1 (2012): 47-55.
Esmeijer, Kevin, Johanna M. Geleijnse, Erik J. Giltay, Theo Stijnen, Friedo W. Dekker, Johan W. de Fijter, Daan Kromhout, and Ellen K. Hoogeveen. “Body-fat indicators and kidney function decline in older post-myocardial infarction patients: The Alpha Omega Cohort Study.” European journal of preventive cardiology 25, no. 1 (2018): 90-99.
Traylor, Daniel A., Stefan HM Gorissen, and Stuart M. Phillips. “Perspective: protein requirements and optimal intakes in aging: are we ready to recommend more than the recommended daily allowance?.” Advances in Nutrition 9, no. 3 (2018): 171-182.
Berryman, Claire E., Sanjiv Agarwal, Harris R. Lieberman, Victor L. Fulgoni III, and Stefan M. Pasiakos. “Diets higher in animal and plant protein are associated with lower adiposity and do not impair kidney function in US adults.” The American journal of clinical nutrition 104, no. 3 (2016): 743-749.
The Best Whey Protein Vs. Top Plant-Based: A Comparison
Get the facts on the best whey protein powder vs. those top-rated plant-based proteins.
Protein powders are essential in our daily routine but finding the best whey protein vs. top plant-based powders can be challenging. The first problem is deciding on if you want a whey protein supplement or one that is plant-based. This is dependent on your goals and dietary lifestyle. Then it just comes down to the brand and your preference on what you hope to see from your workouts, diet, and supplementation.
Protein powders on the whole can aid in things like muscle growth and protein synthesis, enhanced recovery and reduced muscle soreness, and overall weight loss and management goals, and even weight gain for those looking. With so many options out there, the chance for you to see serious gains has never been more accessible.
Let’s take a look at the best whey protein vs. top plant-based ones and get a sense for how these differ. While there are plenty of similarities, for they are both great protein sources at the end of the day, what you will find are subtle differences that may make you consider one over the other. Plus, we’ll break down two proteins off our list of the Best Protein Powders so you can compare and contrast amongst a whey protein and plant-based one.
Why You Would Choose Whey Protein
For whey protein, there are those two forms that exist to pay attention to. Whey concentrate is typically for those looking to bulk, or who don’t have a preference on the number of carbs and fat included. Whey concentrate will have more carbs and fat than isolate which is why for those in a bulking phase, or for those trying to gain weight, this is preferred.
As for whey isolate, this is great for those looking to slim down and lose weight. This is because whey isolate is a more filtered form of whey, thus shedding some carbs and fats, if not all, and leaving you with an almost pure protein source.
Whey protein is a great protein for those looking to boost muscle growth, aid in recovery, and stay full. Since protein is the building block of all muscle, muscle protein synthesis is bound to happen as you look to increase strength, assist in those recovery and muscle soreness goals, and lose body fat (1,2,3).
Why Choose Plant-Based Protein
Plant-based proteins come from sources like pea protein, brown rice protein, soy protein, and chia seeds, among others. Like whey protein, you will find similar benefits to this type of protein including muscle growth, weight loss, and recovery assistance (4,5).
However, people choose to use plant-based proteins if they have a sensitivity to dairy. This intolerance can cause stomach discomfort and digestive stress, but a vegan protein can alleviate these uncomfortable feelings and work to provide great benefits.
Compare & Contrast The Best Whey Protein Vs. Top Plant-Based
We wanted to share two great protein powders, one whey protein and plant-based protein, so you could see the options out there. We’ve also broken down key aspects of these proteins (calories, protein, carbs, etc.) so you can compare and contrast amongst each respective supplement.
Whey Protein Powder
The market for whey protein is incredibly saturated, but we wanted to share a great option with you so you know exactly what to look for. Your goals will determine what kind of whey protein you choose, and as mentioned above, those looking to bulk will look towards whey concentrate and those looking to lean out will focus in on a whey isolate.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey Protein Isolate is a great whey protein isolate with 28g of protein and just 120 calories. Along with this, you will find 1g of carbs, 0.5g of fat, and less than 1g of sugar. With nothing artificial added, this protein is great for muscle growth, recovery, and aiding in those weight loss and management goals. Transparent Labs is an honest company who knows what athletes need and seek to make only the cleanest supplements.
Price: $59.00
Plant-Based Powder
Similar to the whey protein market, many companies have jumped in on the vegan and plant-based craze, so it is important you know what a good company and a good protein powder look like. While it may be hard to decide if you are new to vegan powders, considering what source you want (i.e. brown rice, pea, etc.) can make your decision a little easier.
National Bodybuilding Co. Full Prep Vegan
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
National Bodybuilding Co. Full Prep Vegan Protein is designed to help bodybuilders progress faster in the gym and with their vegan goals. Using rice and pea protein, this works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic performance. With 20.5g of protein at just 117 calories, this protein is a very nice option.
Price: $40.00
Nutrition Comparison
Let’s take a look at some of the essential elements of the nutrition label for each of these respective products so you can compare actual numbers. With one being whey protein and the other a mix of rice and pea protein, this is a great way to compare two reputable brands and two amazing protein powders.
Transparent Labs 100% Whey Protein Isolate
National Bodybuilding Co. Full Prep Vegan
Calories
120
117
Protein
28g
20.5g
Carbs
1g
2g
Fat
0g
3g
Sugar
Less than 1g
0g
Servings Per Container
30
20
Serving Size
1 Scoop
1 Scoop
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Wrap Up
Finding the best whey protein vs. top plant-based protein can be difficult, but as a worthwhile and effective supplement, it is a task absolutely worth taking on. What you will find with these supplements are powerful products designed to increase muscle growth and aid in recovery while working towards those weight loss and management goals. These proteins will work wonders for you regardless of your choice so look into either a whey protein or plant-based one today and see what these can do for all your goals.
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References
Devries, M.; et al. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Davies, R.; et al. (2018). “The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis”. (source)
Frestedt, J.; et al. (2008). “A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study”. (source)
Babault, N.; et al. (2015). “Pea protein oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Joy, J.; et al. (2013). “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance”. (source)
4 Foods to Suppress Your Appetite
These four foods will help suppress your appetite on a daily basis!
Summer is approaching so your diet is taking a metamorphosis. Bulking season is over and lifters are now eating foods in a deficit to reveal their muscle shreds.
But with most fat loss pursuits, you deal with the repercussions of an energy deficit, primarily hunger. In fact, if you think about it, anyone can get knuckle skin shredded if hunger didn’t exist.
So if you manage hunger, you can dominate fat loss like a king. Here are some foods that are extremely helpful in suppressing your appetite, delaying hunger, and causing fat loss.
1 – Salmon
Salmon is packed with protein which is a critical nutrient whether you’re bulking or cutting. It will suppress your appetite and keep you full at your meals.
One study compared fish vs beef protein on satiety markers in men (1). They gave 2 groups calorie and protein matched breakfasts differing in the source of protein. After 4 hours, rating of hunger, satiety, and prospective consumption were all lower in the fish group.
Most importantly, in the subsequent meal, the fish group ate about 300 fewer calories as well.
The mechanism is likely due to the differing fat composition. Salmon contains far more unsaturated fat which has been shown to be more filling and better for body composition.
Particularly, you get omega-3 fatty acids which are great for your health, but can also contribute to muscle growth signaling.
With fat loss related goals though, appetite and cravings are the enemy. Fortunately, salmon is tasty, moist, and easy to cook for even the most culinary challenged bro. It can be seared, steamed, baked, or air fryed.
In a pinch, smoked salmon is a gamechanger as well providing you nutritious and filling snack that can easily replace chips or cookies or any of the more calorically dense foods that don’t really keep you full.
2 – Egg Whites
First off, can we take a moment to appreciate the technology we have to separate egg whites from egg yolks. The ability to do so did not exist for our caveman ancestors. They didn’t have the ability to eat such a high volume, protein dense version of eggs to stay full and get shredded. They had to rely on other methods like walking for miles and hunting mammoths to burn off calories.
We’re deeply privileged to have access to egg whites and before I talk further on it, I also want to be clear that egg yolks aren’t bad for you. However, most of the calories/fat from an egg is primarily in the yolk. You can drastically reduce caloric intake while retaining nearly all the protein and volume by removing the yolk aka eating egg whites.
Egg whites are easy to cook and can be added to any smoothie/shake for more protein. They also come convenient in inexpensive cartons from wholesale stores or really any grocery stores.
The volume they bring to your stomach is great. This expands the size and viscosity of your meals which signals to your brain to stay full. If you’re going to cook them, be mindful not to overcook them. They’ll taste like rubber and lose water which reduces it’s appetite suppressing effect.
3 – Potatoes
Apparently, we still have dorks who thinks potatoes are bad for you. This likely has to do with the carbs make you fat bs still going around. But anyone who understands basic nutrition knows potatoes are by far one of the top fat loss foods. And to clarify, I’m talking about potatoes, like whole potatoes that you cook, not potato chips or French fries. I’m also not talking about hash brown patties or tater tots.
Despite being super tasty and containing potatoes, those foods are barely potatoes. They contain far more calories from fat.
However, whole potatoes that you bake, air fry, steam, boil, or microwave are the secret weight loss weapon you need. And yes, they all work. Sweet potatoes, purple potatoes, and every type of white potatoes.
Root vegetables like potatoes contain lots of valuable vitamins/minerals along with plenty of water, volume, and fiber making them great for satiety. They are what us nutrition nerds call low in energy density. This simply means they have a lot of volume for fewer calories.
And yes, you probably didn’t know potatoes were low in calories because again, when the average American think of potatoes, they’re thinking of calorie bombs like chili cheese fries or potato salad.
But make your own potatoes without deep frying them. Add a tiny bit of butter if you’d like, but they will be one of the most filling starches you can have alongside any meal or as a snack.
For convenience, cook them in batch for the week and microwave when needed.
4 – Cucumbers
Cucumbers are actually a fruit in case anybody cared, but they are a stable in every successful dieters kitchen. I like to keep frozen cucumber slices as well for the impromptu spa day, but I digress.
One cucumber has about 2 grams of both protein and fiber along with vitamin C, vitamin K, magnesium, manganese, and potassium. They’re also packed with water, 96% to be exact. High water foods like cucumbers are great to suppress your appetite because the water adds volume to the food. This expands the bulk of your meals and stomach stretch receptors.
Cucumbers are also natural antioxidants which fight free radicals in your body and act as a natural anti-inflammatory. They also promote hydration and are stupid low in calories which certainly aids in fat loss.
Some of the most successful dieters and even stage lean competitors I know rely heavily on cucumbers to get them through dieting phases. The volume is hardly ever matched by other foods.
They’re also a green plant that is easy to eat. Picky eaters can still usually tolerate them. You can eat them with nearly anything or toss them in any salad. I like to have them as a snack with tajin salt which reduces your cravings for both sweet/salty foods.
Just be sure to eat the skin as well. Taking that out reduces the fiber and nutrient content of the cucumber making them less filling.
Is Your Fridge Ready?
Appetite suppression and fat loss comes down to being prepared. Most people would love to stay fuller longer and lose fat, but they often go through the motions of life without staying on top of their nutrition.
Fortunately, it doesn’t have to be rocket science. While the science of fat loss comes down to being in a caloric deficit, the practice of it comes down to eating filling foods so you don’t stuff your face with a billion calories by the end of the week.
To do so, prepare your environment with the following foods. Have salmon throughout the week. Load up your fridge with egg white cartons and cucumbers. Finally, always have a sack of potatoes on hand with some prepped however you like for the week.
Besides the salmon, all of these foods are stupid inexpensive and quite convenient. Once your environment is optimized, your habits will change. You’ll likely feel fuller and not even realize you’re taking in fewer calories from these foods. Stay patient and the scale will also go down.
References
Borzoei. “A Comparison of Effects of Fish and Beef Protein on Satiety in Normal Weight Men.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/16482079/.