Tag: Nutrition
Carbs: Your Best Friends Or Worst Enemies As A Bodybuilder?
You need them, you love them, but you need to use carbs right.
Bodybuilders and most other competitive athletes are always trying to get to the next level. Whether that be increased muscle mass, boosting athletic performance, or seeking a toned physique, faster gains are the common denominator. While pumping yourself full of protein is universally touted as the best way to get this done, another macronutrient is equally as important when used right.
Carbs can make or break your quest for fat burning and muscle growth depending on how you use them. That love-hate relationship that comes with carbs is always the battle when deciding on the best route for your diet.
The issues many people face is the amount of carbs and the type of good carbs to incorporate in their diet mixed with any great source of protein. Carbs are the body’s primary source of fuel and spare protein from being used up for energy (1).
As the most efficient energy source for intense workouts, carbs are a necessity for those looking to get to the next level. Simply put, protein needs carbs to work as efficiently as possible. But too many carbs, or too many of the wrong carbs, can really hurt your chances to get that fit, athletic physique we all strive for.
Since every day for us differs, it is important to understand how many carbs you need on a given day. Depending on the intensity of your workout or the physical stress of your daily life, carbs play an important role in providing you with energy needed to work at maximum capacity. To little, and you will feel sluggish and drained.
Carb cycling is a great way to stay on track and is used by athletes looking to change their body composition or overall performance. It is not for everyone so knowing your body and how it reacts to changes in your diet is key, but carb cycling allows your body to adapt to metabolic changes and helps manage fat more effectively.
For bodybuilders looking to bulk up and lean out, carbs are a necessity. Using them to your advantage is key for working hard in the gym and living a healthy life. Knowing when to trust them as your best friend or loathe them as your worst enemy is vital for growth and understanding just how to properly use carbs to your advantage.
What Are Carbs?
Carbs, along with protein and fats, are one of the three main macronutrients that your body uses for energy and are the main source of energy. Macronutrients are important because they allow for your body to properly function and must be obtained through your diet. Carbs specifically provide fuel for your central nervous system and offer working energy for your muscles, as well as saving protein from being used as energy and assisting fat metabolism. Vital for cognitive function, they help your brain with memory, mood, and a host of other things (2).
Simple carbs are found mainly in candy, soda, and the other sweet treats we all love. They are basically empty calories and don’t provide much help for your growth. Complex carbs are what you find in starchy food and are absorbed much slower and provide for sustained energy, making complex carbs the go to choice for your overall health and performance.
Pros: Your Best Friend
We all love to train hard and watch our bodybuilding transformation unfold. Intense training is key for quick gains and carbs provide for that much needed fuel to keep us going strong and for longer. Protein builds muscle and having enough carbs in your diet is huge for the preservation of that muscle so it doesn’t break down and get used for fuel instead (3).
Keep that muscle mass by saving your protein from being stolen away from your muscles. Since your body prefers carbs for fuel, give it what it wants and help light the metabolic fuse to keep your body burning fat and not muscle. Studies have been conducted around the idea that carbs help with the production of serotonin in the brain keeping you mentally healthy and away from anger and depression, thus improving cognitive health (4).
Cons: Your Worst Enemy
Eating the wrong types of carbs, or too any carbs, can actually prove to be a detriment in the long run. Carbs stimulate insulin secretion and while this may not be a bad thing for some people, for those struggling with metabolic competence, insulin levels may be elevated making it difficult for weight loss to occur (5).
Processed carbs will really be your enemy as they could contain fillers and chemicals that will make you gain weight as well as lead to potential problems in the future. Containing “anti-nutrients”, like phytic acid, it could lead to poor absorption of certain vitamins and minerals you need only hurting your progress (6). Carbs are easy to abuse, and while the benefits are more than important for your overall performance, knowing how to handle them in moderation is key for getting you to where you need to be.
Wrap Up
We all need carbs. Yet, they can come around and turn on us if we don’t manage them properly. Choosing slow-digesting carbs for most meals will help keep your insulin levels in check and will keep you full longer with less fatigue, leading to weight loss. Obtaining fast carbs, like a whey protein concentrate supplement, can help you recover faster during your post-workout regimen.
If you plan on cardio, skip the carbs and go for whey protein or amino acids to really kick start fat loss and consider carb cycling as an alternative method if fat loss is something you are considering. Carbs are delicious and great for you when used right, so have confidence in your discipline and use this macronutrient to your advantage as your best friend.
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
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Hawkins, Misty A. W.; Keirns, Natalie G.; Helms, Zachary (2018). “Carbohydrates and cognitive function”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Brinkworth, Grant D.; Buckley, Jonathan D.; Noakes, Manny, et al. (2009). “Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function”. (source)
Ludwig, David S.; Ebbeling, Cara B. (2018). “The Carbohydrate-Insulin Model of Obesity”. (source)
Hurrell, R. F.; Juillerat, M. A.; Reddy, M. B.; Lynch, S. R.; Dassenko, S. A.; Cook, J. D. (1992). “Soy protein, phytate, and iron absorption in humans”. (source)
One Trick To Take Your Gains To The Next Level
Use this trick to boost your gains.
Of all the people who join a gym, only a few reach their goals. Not achieving the desired results even after working hard can be frustrating. Most people quit working out because they can see no changes in their bodies.
Crafting a Greek god-like physique isn’t easy, but you could eliminate a lot of the pain and trouble with a single trick. Sticking to this trick separates the gym novices from the pros.
Follow a Schedule
Sticking to a schedule can help you take your gains to the next level. A schedule is a much broader concept as opposed to how some people think about it. Following a schedule is easier said than done.
Most people don’t have the discipline of sticking to a routine. Bodybuilding is a sport which requires dedication, consistency, and discipline. Lacking on a single one of these attributes can cause failure to achieve your desired results.
Workout
You should follow a schedule when it comes to working out. You should reach and leave the gym at the same time every day. Doing this helps with building muscles as your muscles subconsciously get ready for your workouts.
You also need to time your workouts. Your workouts should be short and intense. You need to get the most bang for your buck. If you follow a HIIT workout, you should be spending around 45-60 minutes in the gym, not more than this.
Eat
You can’t transform your body without adjusting your diet. If your goal is to build muscle mass, you need to amp up your protein intake. Design a nutrition plan with the amount of macro and micronutrients required every day.
The time of your meals also makes a big difference. Instead of eating three big meals, you should eat 6-8 small meals. Eating at regular intervals keeps your metabolism rate high and will help you in burning fat to produce energy.
Sleep
No matter how hard you workout in the gym or how good your diet is, you won’t see the results until your body is properly rested. You break muscle while you’re working out. These muscles repair, get bigger and stronger while you’re not in the gym.
You need at least 6-8 hours of sleep every night to build muscle mass. You should also go to bed and wake up at the same time every day. Following a sleeping routine will help you fall asleep faster and will reduce the chances of insomnia.
Cheat
This might sound counterintuitive since we’re talking about following a schedule, but you’re allowed to cheat once a week. Unfortunately, the cheating is limited to a single cheat meal. A cheat meal is important as it provides your body with an influx of carbs and fats which your body needs to process.
Your body has to work harder than usual to digest these cheat meals. Although, if you’re getting ready for a competition or a special day, you would want to avoid the cheat meals. Make sure you cheat on a schedule.
What is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best CBD Gummies For Muscle Recovery Post-Workout
See how the best CBD gummies work for better recovery and allow for better health and fitness.
CBD is one of those supplements growing in popularity and as a natural supplement, it is no wonder why the best CBD gummies are taking center stage. For many athletes, and everyday folks for that matter, seeing your health and fitness take priority is important.
You deserve the best supplements and knowing what to look and what is best to take can greatly improve all areas of your overall health and fitness as you look to see the best gains possible. Thankfully, CBD companies understand that and seek to produce the best products out there.
Let’s take a look at the overall best CBD gummies and see why these supplements are so great. As a popular choice by many who use, the best CBD gummies can provide what you need and allow for the best in terms of increasing gains and boosting your overall health.
Benefits Of CBD For Muscle Recovery & More
Regardless of what form of CBD you take, the benefits of this supplement are something to absolutely know, for this supplement can give you that boost to health and wellness you need most. For our purposes here, high quality CBD gummies allow for great gains along with other forms, regardless of CBD potency.
Benefits of CBD include:
Help Relieve Muscle Soreness & Joint Aches
Working to alleviate that muscle soreness and joint aches, CBD binds to cannabinoid receptors which can fight inflammation and work to aid in your recovery goals so you feel better and perform better without muscle aches (1).
Related: Top CBD Workout Products For Ache-Free Gains & Recovery
Reduce Anxiety & Stress
CBD offers a natural approach to helping your mental state and treating your mental health by acting on the brain’s receptors to serotonin, the feel-good hormone, so you work to reduce stress and anxiety that can be debilitating (2).
Better Sleep
Sleep is crucial when it comes to recovery and helping us operate better throughout the day. When we sleep, it allows our bodies to reset and recover and CBD is a supplement to aid with this (3).
While there are many more benefits to CBD and each respective CBD product, knowing at least some of these can better prepare you when it comes time to seeing those gains to health and fitness that you are looking for most out of the highest quality CBD gummies.
Why Take High Quality CBD Gummies
Taking the overall best CBD gummies has its perks and with so many CBD infused gummies out there, it is important to explore all possible options. Many people like CBD oils, for example, for they are fast acting drops that go well with many things, like a beverage or as a stand-alone supplement. Bodybuilders and athletes may also gravitate towards topicals, like a cream, for these can be applied directly on the sore or uncomfortable spot and will alleviate aches and soreness.
Related: Best CBD For Muscle & Joint Recovery After A Workout
But for those looking to edibles, CBD infused gummies are a great choice and consist of amazing flavors so you get taste and benefits all in one supplement. While they may take a little longer to act, for they need to be digested, don’t let that deter you. The benefit of a good CBD gummy cannot be ignored and will work wonders for all your needs.
Taking high quality CBD gummies allows for:
Ease and convenience for use: All you need to do with a CBD gummy is follow the serving size instructions and take them. With no prep time or anything, they are easy to take for travel and are perfect for any on-the-go needs.
Great taste: CBD companies have put an emphasis on adding great flavors to CBD gummies so users can enjoy them and not have to deal with a hemp-taste or something that is unenjoyable all while having natural ingredients.
Properly dosed: CBD gummies are properly dosed and will work well for those needs by giving you the right amount of CBD able to help with any and all of those soreness, focus, and energy wants and needs.
Offers CBD diversity: As mentioned before, many options exist for taking CBD and by working with the choice for an edible that is effective, you won’t be disappointed by the results.
On the whole, natural CBD gummies are a great go-to choice for CBD supplements and will work wonders for those wants and needs when it comes to you increasing focus and energy and working towards a supplement that can really benefit you in a number of ways.
Featured CBD Gummies
With so many choices and CBD companies out there, the market and CBD industry has become a bit saturated for those who consume CBD. However, there are companies that stand out amongst the rest and will work to only give you the best supplements around as you look to boost all areas of your gains.
We wanted to share a great choice from Level Select that puts a focus on energy so for athletes and everyday folks looking for that effective option, you can find it all right here with the best CBD gummies as you look to consume CBD that works efficiently for your gains.
Level Select Focused Energy CBD Gummies
Level Select Focused Energy CBD Gummies are formulated to help you fight fatigue, stay more mentally sharp, and feel more awake.
Level Select Focused Energy CBD Gummies are designed to help you fight fatigue and stay more mentally sharp, while also helping you feel more awake. In these great gummies are 20mg of caffeine works to keep you more alert and awake, while 100mg of ginseng works to fight fatigue and give you more mental clarity and sharpness. With no THC in these gummies and a natural Tropical flavor, this CBD supplement is exactly what you need to see the best when it comes to focused energy.
Price: $49.99
Check out our list of the Best CBD Supplements for more great energy, focus, and soreness relieving products!
Wrap Up
The best CBD gummies can work wonders for you and are convenient and easy to take so all of those health and fitness wants and needs can be covered. By knowing which supplements are the most effective, you get the best chance at seeing gains to your overall health and wellness with the right approach to CBD and the CBD market. Check out some of the best CBD gummies and work to boost your overall health and wellness, while also staying on track and giving yourself the best gains. CBD is popular for a reason and knowing what to take and how it can affect you, you better set yourself up for success when buying CBD gummies.
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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, S.; et al. (2020). The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Blessing, E.; et al. (2015). “Cannabidiol as a Potential Treatment for Anxiety Disorders”. (source)
Babson, K.; et al. (2017). “Cannabis, Cannabinoids, and Sleep: a Review of the Literature”. (source)
Is A Juice Cleanse Beneficial For Athletic Goals Or A Gains Killers?
We’ve all heard of the juice cleanse, but what does this do for our gains?
A juice cleanse is an interesting concept and for many of us, it seems so foreign. Surviving on just juice for a period of time? No way. That may be our initial reaction. But a juice cleanse exists for a reason, and we should take advantage of it. At the end of the day, we pump our bodies with so much “stuff”, healthy and maybe not so healthy, and having the right plan of attack and the best way to go about cleansing our bodies can help us in the long run.
Juicing and drinking juices, either homemade or store bought, can have an effect on our bodies and how we better defend against illness and stress, along with other elements to improve our overall heath and bodybuilding gains.
The nice part is that many juices do exist and each is targeted for specific goals. Some work for boosting immunity, others for restoring strength, some target weight loss, and others boost energy.
But a juice cleanse is different and we’ll get into that below. For those of us bodybuilders and other athletes, however, we may be weary of this for what it can do for our overall gains. We get used to eating protein, carbs, and fat, making sure these macronutrients are well balanced and introduced into our diets no problem. Plus, whole food works to keep us full and produce muscle that we desperately work hard for day in and day out.
So, let’s get into what a juice cleanse can do and how it can better improve our gains. With the right approach to it, it may work well for you. By the end of this piece, you may be inclined to give it a try, look into this topic deeper, or say not for me. Regardless, you’ll have some baseline information for how best to tackle these gains.
What Is A Juice Cleanse & What Is The Point?
A juice cleanse is essentially a detox where, for a brief period of time, you only consume juices that can remove toxins and waste while providing nourishment for your body. Most often these are vegetable and fruit juices and the point is to, yes, remove toxins, but also support your body as you clear out sugar, caffeine, and other foods and substances that often times leave us feeling rather low in energy (1).
By allowing your body to naturally release these toxins, you do so in a healthy way and work to advance your health by taking full advantage of those great nutrients that fruits and vegetables provide (2).
The nice part about a juice cleanse is that you can juice your own to create those juices you will enjoy, or you can look into a company that specializes in making these juices so everything is set up for you.
Related: Bodybuilding, Juicing & Why You Should Avoid Those Packaged Juices
What To Do During A Cleanse
Along with drinking these juices and focusing on the nutritional element of what this cleanse can do, it is important to take advantage of other elements of your health and fitness to add to the overall experience.
Some things to consider on the cleanse are:
Engaging in physical exercise and activity that is light and not completely taxing. Focusing on lighter workouts and just getting outside and walking, for example, will keep you active without totally depleting you.
Get enough sleep to ensure you are all caught up. By doing so, you allow your body to thrive and really take full advantage of what getting good sleep can do for you (3).
Focus on recovery with things like yoga, stretching, and massages. With a focus on recovery, you work to alleviate those sore muscles and give yourself the best chance at seeing those gains you want most in a more relaxed and helpful way (4).
Allow your mind to settle and focus on certain things like visualization and mindfulness. What this can do is quiet your mind and give you some clarity taking full advantage of the physical and mental aspect of this cleanse.
Take a break and allow yourself to reset. By doing this, you allow yourself the chance to fully recover and reset so when you pick up your regular routine, you will be ready to go and tackle anything that comes your way.
Will A Juice Cleanse Kill Gains?
For those us who lift big weight and want to see the best muscle growth possible, what you’ll find is this may be difficult to do during a cleanse. The point of the cleanse is to really reset and allow your body to flush out toxins. Since our bodies do this regularly, it is noted by some that a juice cleanse may not be totally necessary.
To say this cleanse is a gains killer may be a matter of how you look at and define gains. For building muscle and giving yourself the continued success of seeing muscle growth, it will be challenging to do so, especially because your normal amount of fuel is not in your body to power you through those typical workouts.
However, if you want to look at “gains” in a different light, you will allow yourself to work and focus on recovery, mindfulness, and nutrition, so you will progress, just in a slightly different way. For bodybuilders and athletes looking to progress in a way that is constantly moving forward, a juice cleanse may be a different approach and one worth considering if you feel it will set you back.
Wrap Up
A juice cleanse has the ability to work for you when it comes to resetting your body and giving you the best chance at recovering and flushing out toxins. For those looking for continued muscle growth, the brief period of time you engage in this cleanse may not give you that. If a juice cleanse is of interest to you, however, look into this and consider what it can, or can’t do, for your gains.
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 Center for Complementary and Integrative Health. “‘Detoxes’ and ‘Cleanses’: What You Need To Know”. (source)
Henning, S.; et al. (2017). “Health benefit of vegetable/fruit juice-based diet: Role of microbiome”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Sands, W.; et al. (2013). “Stretching and Its Effects on Recovery”. (source)
Best Ways To Make Calorie Counting Easy & Simple For You
Boost your weight loss with calorie counting made easy.
We all seek the best for our weight loss but calorie counting can be a pain in the you know what. When it comes to fat loss and working to maximize our efforts, we need to make sure that we know exactly what we’re doing and what we are consuming. At the end of the day, more calories out over less calories in is how you get those weight loss results, so by putting an emphasis on calorie counting, and making it as easy as possible, those weight loss and body composition change results are right around the corner.
But it can be a pain to have to count and constantly feel the need to keep up with recording every single calorie going into your body only to have to record every calorie that leaves. Being strict and diligent with your calorie counting is important, but if you don’t enjoy the weight loss process, then it can just become debilitating.
So, while this is an effective strategy for weight loss and keeping yourself accountable to your weight loss efforts, you don’t have to be under the spell of calorie counting. You should be in control because when you feel like you are doing everything you can to see the best gains to those desired results, you are way more likely to succeed.
Let’s talk calorie counting and see just what makes this strategy so important for your long-term goals. With the right approach and how best to make this as easy as possible, you will feel less stress and can better tackle all of those calorie counting wants and needs no problem.
Why Calorie Counting Matters
Calorie counting is important because it ensures that you are eating the right amount without taking in too many calories. In order to lose weight, you need calories out to be greater than calories in (1). We know you know this, but a refresher never hurts.
Too many people think they are eating less calories because they are eating a so called “healthy” food. But even the healthiest of food has calories and eating clean and smart doesn’t work as intended if you stuff your face and take in too many calories. With an emphasis on calorie counting, you can better tackle all of those weight loss goals while enjoying the entire process (2).
Best Ways To Make Calorie Counting Easy
This approach to weight loss can seem like a pain but by making calorie counting easy on yourself, you can easily tackle those goals. Plus, you will feel more inclined to do it if it is easier and more accessible to you and all your goals.
Meal Prep
By meal prepping and having your food made in advance, you can count calories ahead of time to know exactly how many are in each meal. This makes sure that you don’t have to count every single meal and by putting the effort in up front, it will better pay off in the long run (3).
Properly Read The Nutrition Label
We know you know how to read a nutrition label, but always double check the serving size and calories per serving because this is where you could run into some problems. Misreading or missing something on the nutrition label can hurt your gains and potentially lead you down a road of despair. Remember what to look for and don’t be afraid to double or triple check (4).
Don’t Focus On Every Single Detail
You do not have to focus on every single detail of calories and by allowing yourself a little freedom, you allow yourself the ability to enjoy the process without stressing. These labels are not exact and nor should your plan be. Nothing is perfect and while we all want to hit a set number of calories right on the nose, it just isn’t possible. Give yourself some leeway and understand that counting calories lives in a range, not as an exact science.
Use An App
There are great apps out there that can help track your calories so you have a convenient way to do so. By using these apps and having all of this information on your phone, you reference it easier and keep it as organized as possible. Also, these apps tend to have libraries of sorts where each food and their respective amounts of calories can be easily referenced. Looking into these apps and seeing which ones may be of assistance to you can be a game changer when it comes to your goals.
Stick To A Routine
By sticking to a routine, you can better tackle any of those goals you want to. Plus, by eating the same, or at least similar food, you don’t have to constantly be checking your calories because you will roughly know the amount each time. So, by sticking to a routine, you can better structure your day and allow yourself to more easily count those calories.
Know It Takes Time
As with all forms of dieting and losing weight, just know it takes time. With a focus on too much at once, it can feel overwhelming, however, it just takes time to see those results. If you understand this fully, you can enjoy the process, embrace the speed bumps when they come your way and better tackle those goals as you look to see only the best results possible.
Wrap Up
Counting calories can be challenging but it isn’t impossible and should be made easy for you. With the right approach and full understanding of how best to count your calories, you can better prepare yourself for the road ahead and this weight loss journey you’re about to embark on. Taking the right steps to feel as secure as possible with your weight loss transformation requires diligence when it comes to calorie counting, but when made easy, all of those goals are entirely 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
Howell, S.; et al. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Harvard Medical School (2020). “Calorie counting made easy”. (source)
Ducrot, P.; et al. (2017). “Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults”. (source)
Goyal, R.; et al. (2018). “Food label reading: Read before you eat”. (source)
5 Essential Fats You Need For Your Bodybuilding Diet
Eat fat, build muscle.
To the uninitiated, the very mention of fat makes them think of burgers smothered in cheese, greasy French fries, and oil slicked pizza, but those aren’t the essential fats we’re talking fats. To the bodybuilder, the word fat can just as easily translate to foods included in their diet that can bring about great results if utilized correctly.
Fats can be your best friend if you choose the right ones. As we’ve mentioned before, there is a world of difference between the common way we use the word “fat” and dietary fats. With a stigma around fats for what they are and how they’re used, essential fats can provide energy and work for a host of benefits to aid in all things bodybuilding as you look to continue to work hard and shred.
You want to make sure that fats are not neglected in your diet for they help round out those macronutrients we all need. With the right balance of fats, protein, and carbs, you are well on your way to see those gains you want most. It just takes the right attention and proper care to best get those essential fats in your diet.
Let’s take a look at fat and see why essential fats, are, well, essential. We’ll talk the benefits of fats and which fats should absolutely be in your diet for what they can do for all areas of your gains.
Benefits Of Fats In Your Diet
The benefits of fat are undeniable and will make you reconsider if you don’t get enough in your body. Benefits of fats include:
Better energy: Fat can be converted into energy to give you that boost for your workout and everyday life to keep you moving more efficiently.
Enhance brain function: Fats increase the production and release of neurotransmitters to better support your brain function (1).
Increase nutrient absorption: An essential part of absorption, fats can ensure you get all those nutrients into your body to be used effectively (2).
Regulates body temperature and appetite: Fats can keep you full for longer and allow your body to find the right temperature to thrive at.
Protects organs and creates cells: Can provide a physical cushion for protection of our organs and has properties to create cells we need.
5 Essential Fats For Your Bodybuilding Diet
Let’s take a look at 5 essential fats for your bodybuilding diet that will absolutely help you with everything you need. By putting these into routine, you will better prepare yourself to handle all of those nutrient goals you seek.
Fish Oil
Filled with essential omega-3 fatty acids, fish oil is a great fat that any athlete should have in their dietary plan. Fish oil supplements can help prevent muscle breakdown, are great for joint health, and does wonders for brain functionality. It’s an anti-inflammatory gem and a fat you should absolutely consider (3). Check out our list of the Best Omega-3 Supplements for some awesome products that will seriously work wonders for you.
Avocados
This natural fat sourced food is great for a bodybuilder for a variety of reasons. If you wish to clean bulk, this food provides a high calorie count while at the same time offering monounsaturated fats that can prevent fat redistribution to the midsection (4). You can bulk up while at the same time keeping your abs ripped and shredded. Perfect to add to toast, eggs, or alongside a lean meat, this is a versatile and convenient fat food that is nothing but great for you.
Related: Your Guide To Healthy Fats & What To Avoid For Gains
Salmon
The king of fish, Salmon is a great food for bodybuilders. The fish is filled with a variety of beneficial nutrients. It contains omega-3 fatty acids and also provides a great amount of protein. The omega-3 fatty acids prevent muscle protein breakdown while at the same time providing the protein needed to build muscle. Conducive to most diets, salmon is that go to fish for bodybuilders because it is easy to cook and tasty to eat. It goes well with a variety of other foods and is most certainly one of those to not take for granted.
Nuts
Nuts are a great fat to have in your diet plan. They help to maintain your blood sugar levels, which in turn transforms into energy and alertness. Walnuts in particular contain omega-3 fatty acids (can you see the trend yet), but others nuts like almonds, cashews, and peanuts, among many others, are just as great of options (5). Along the lines of nuts are those nut butters which are nice sources of fat as well and give you an alternative to the traditional peanut butter. Nuts make for a great snacks through the day that can boost your energy levels. Moderation is key but they are versatile and convenient as well to get those fats into your body.
Olive Oil
Another oil that’s beneficial is olive oil, especially of the extra virgin variety. Olive oil is loaded with monounsaturated fats which is great for heart health and offers a healthy oil option (6). Not only that, but it also helps prevent muscle breakdown as well. Perfect for cooking or adding with something like balsamic for that salad dressing, olive oil is a great ingredient to have for a variety of things in your diet.
Wrap Up
We cannot take essential fats for granted in our bodies and by putting an emphasis on them, we can better tackle all of those important bodybuilding and dietary goals we need to most. With the right approach to nutrition, making sure we balance out our macronutrients is incredibly important. With the right essential fats in your diet, you will be well on your way to seeing only the best gains 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
Marshall University Joan C. Edwards School of Medicine (2021). “Fat cells found to play a central role in cognitive decline and neurodegeneration”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Calder, P. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Duarte, P.; et al. (2016). “Avocado: Characteristics, health benefits and uses”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Guasch-Ferre, M.; et al. (2014). “Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study”. (source)
10 Essential Tips to Shed Body Fat For Good
Shed Body Fat with these 10 Tips
Whether you are a professional bodybuilder or someone who has got a gym membership to lose weight, excess body fat is a foe. If losing body fat was easy, everyone who joins a gym would be in shape.
Losing fat can be complicated and since you’re reading this article, we’re assuming you’re toiling with the same problem. The truth of the matter is that there is a lot of misinformation out there about losing fat. No, there’s no exercise that targets fat loss in specific areas.
No, there is no “cheat” to lose fat faster and easier. And yes, the sad reality is that major fat loss comes from your diet rather than exercise. Losing weight is truly a lifestyle change – not a temporary challenge you need to overcome, complete, and then move back to normal.
With that said, the right guidance and a right approach to your diet, training, and recovery can help you achieve your fat loss goals.
1. Don’t Follow a Program
Save yourself the trouble of finding a fat loss program because they don’t work. Programs have a start and an end date, but losing fat forever needs you to make lifestyle changes. Perhaps some sort of cleans or diet program can help initially kick start you into healthy habits – but the key thing to remember here is that true fat loss only comes from permanent lifestyle changes.
This is especially true as you get older. The hard trugh of it is – as you get older you won’t be able to eat like you used to and still stay healthy and thin. That’s just life. It may suck – but it’s important to really come to terms with that fact if you want to see real change. Don’t go on a 60-day low-calorie diet thinking you’ll get rid of the fat for once and all.
2. High-Intensity Workouts
Be it cardio or weightlifting if you want to lose weight, you need to be following HIIT (high-intensity interval training). Shorten your rest periods between exercises and sets, and try to get done with the workouts as soon as possible.
3. Drink a Lot of Water
For most people, excess body fat stores can be due to an increased carb and fat intake which can be the result of excessive eating. Drinking plenty of water can make you feel full and eat less. Water is also the medium in which most cellular activities take place, including the transporting and burning of fat.
4. Eat 5-6 Meals a Day
Most people make the mistake of skipping meals in order to lose weight and shed fat. Skipping meals is counter-productive when it comes to losing weight. You should be eating 5-6 meals a day at regular intervals and calculate your daily macros in line with your macronutrient goals. Eating at regular intervals will keep your metabolism rate high and you will be burning fat throughout the day.
5. Limit Sugar Consumption
Sugar is the main culprit behind putting on weight. Taking in simple carbs (sugar) right after a workout replenishes muscles, but excess sugar consumed at other times will be stored as fat. Replace sugary beverages like soft drinks and juice with water, coffee, or tea.
6. Eat a Balanced Breakfast
Breakfast is the most important meal of the day. You eat something after 6-8 hours after you go to sleep and this is why it is called a break-fast. Make sure your breakfast includes all the essential micro and macronutrients and is in line with your daily nutritional goals.
7. Drink Black Coffee Before Working Out
Caffeine can cause the body to use fat for fuel during a workout, rather than glucose. Drink 1-2 cups of black coffee (depending on your tolerance) before a workout. Avoid drinking coffee at other times of the day and skip sugar and cream while you’re at it.
8. Don’t Over-Rely on Fat-Burners
Supplements can be incredibly effective in helping you reach your goals, but you shouldn’t be overly dependent on them. Fat burners aren’t magic pills and you shouldn’t expect them to work on an unhealthy diet.
9. Use Cheat Meals
There is a difference between junk food and cheat meals. Foods like french fries and potato chips are junk food which only consists of calories. Pizza, hamburgers, etc have other nutritional value and are better suited to be a cheat meal. Eating a cheat meal can bump up your metabolism and can make your body work harder to digest the food. Remember to eat the cheat meal for flavor and don’t turn the cheat meal into a cheat day.
10. Meet Your Daily Protein Requirements
If you want to put on muscle mass, you should be consuming at least 1-1.5 grams of protein per pound of body weight. For example, if you weigh 100 lbs, you should be consuming 100-150 grams of protein daily.
What is your weight loss goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Top CBD Workout Products For Pain-Free Gains & Recovery
Work for pain-free gains with these great CBD workout supplements and applications.
Our workouts can be grueling and with such heavy weight being lifted, our muscles and joints start to take a beating. While we stretch and try to recover as best we can, what we don’t realize much of the time is that CBD supplements are just waiting for us to use them. Whether it be a tincture, topical, capsule, or gummy, CBD workout supplements are designed to work for pain-free gains and enhance our recovery ten-fold.
CBD continues to grow in popularity and is one of those supplements that doesn’t seem to slow down. As more and more companies enter the CBD market, it can be daunting to search through to find the best products around.
But certain CBD companies are starting to separate themselves from the pack and we’ve been taking notes. With what CBD products can do for your pain-free gains and post-workout recovery goals, we want to make sure you know what the top CBD products are so you too can continue to thrive in the gym.
Let’s get into CBD a little more and see what makes this supplement so great. We’ll talk tinctures, topicals, gummies, and vapes so you know what products are out there and we’ll share with you a great product that you will absolutely love for those muscle and joint pain-relieving needs.
Benefits Of CBD Products
CBD products have plenty of benefits that can work for all your goals but you may not know of some. When it comes to CBD oil and other forms of application and what they can do, it’s important to note that this differs from THC, which is the high inducing component found in the cannabis plant. CBD is simply just one component of the plant that provides high-free support so you can feel great and take advantage of a natural remedy.
Benefits of CBD include:
Relieve muscle and joint pain: Helps by regulating the endocannabinoid system in which pain is a function and relieves sore muscles with anti-inflammatory properties (1).
Reduce anxiety and depression: A more natural approach to treating mental health, it can act on the brain’s receptors to transmit serotonin, which makes you feel good and relieve stress (2).
Promotes better sleep: Taking CBD can help you sleep through the night and improve the overall quality of your sleep and work for pain relief post-workout (3).
Support immune system: Keeps your immune system alert and allows antibodies to react effectively to anything foreign especially after a strenuous workout (4).
These are just a few of the many benefits associated with CBD but important one’s nonetheless.
Related: Best CBD For Muscle & Joint Recovery After A Workout
Top CBD Workout Supplements and Applications
Let’s take a look at the top CBD workout supplements and different applications to get an idea of what we’re dealing with and what you should look for to help with delayed onset muscle soreness and the overall recovery process for those post-workout needs.
Tinctures & CBD Oil
CBD tinctures and essential oils are a good choice for those wanting a fast-acting option that can also be mixed into other drinks. With absorption and potency at higher levels, people like a CBD tincture and essential oils for the fact that it helps a little faster than some other choices. A CBD tincture with great flavors is a good choice for CBD users looking for pre-workout or post-workout recovery.
Gummies
Who doesn’t love to snack on a gummy? For those who enjoy tasty gummies, they gravitate towards CBD infused gummies for that reason alone. They taste good and you can get a healthy dose of CBD included with it to help with that next workout or everyday functioning to aid your muscles and joints.
Vaping
While vaping has its controversy and medical professionals are working to study this further, people enjoy vaping CBD for it is fast-acting and can get to work faster than other forms. For those who need an oral fixation or are trying to stop smoking, this is also a viable option for them. Companies have gone to great lengths to make sure their products are safe and effective and can provide relief so you feel fully recovered and have more energy.
Topicals
CBD topicals are a go to choice for athletes because you can apply right to those muscles and really feel it work. By focusing on a great topical to see the best gains, you will find that those muscle and joint needs will be relieved as you gently massage a topical into the affected area.
How CBD Can Enhance Performance & Pain-Free Gains
Our performance is dependent on how we feel and our muscle growth and recovery matter. Professional athletes have begun endorsing these CBD companies for these powerful effects as well because they certainly beat taking prescription drugs.
When our muscle and joints are tight and stiff, we just don’t move the way we want to. That is problematic and will limit our gains by working against us even with a good workout.
Related: How CBD Helps Boost Your Overall Athletic Performance
So, What Can It Do For Me?
By using a CBD supplement, you give yourself a great chance to take advantage of recovery to relieve muscle pain and relax those joints and subsequent inflammation, while also allowing your body to take in the great benefits of CBD, like better sleep, immunity, and cognitive functioning. With the right CBD product on your supplement shelf, you will see pain-free gains in no time as CBD is great for many athletes and their workout goals.
Featured CBD Workout Product
We wanted to share a great CBD topical and muscle recovery supplement with you from Level Select, a reputable and honest CBD company seeking to make the best products around to aid in your workout and recovery goals.
This CBD sports cream is perfect for those post-workout recovery needs and will ease inflammation in muscle tissue and work to target muscle and joint recovery for the best gains possible.
Level Select CBD Level 2 Sports Cream
Level Select CBD Level 2 Sports Cream is a fast-absorbing formula to relieve pain and improve performance.
Level Select CBD Level 2 Sports Cream is a great CBD topical designed to deliver fast-absorbing support to relieve muscle soreness and is a top joint relief CBD cream on the market for targeted pain relief and anti-inflammatory effects.
With 600mg of CBD, this will target the affected area while also soothing and softening your skin. Level Select is a great company only seeking to produce the highest quality CBD supplements and is the best CBD pain cream for muscle and joint post-workout recovery for the best muscle growth.
Price: $59.99
Check out our list of the Best CBD Supplements for more great pain-free gains and anti-inflammatory effects!
Wrap Up
The best CBD workout supplements have the ability to change how you feel and the body’s ability to move when it comes to sport specific and functional movements of our muscles. Able to relieve muscle and joint pain while also working to reduce stress and inflammation, these CBD products are perfect for pain-free gains while also giving you the best chance at the most effective workouts. CBD provides the best gains for our joints and muscles while also relieving stress, boosting energy, fighting inflammation, and enhancing every workout.
Check out some of these awesome CBD supplements and see what they can do for your training, performance, and overall health and wellness today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Boyaji, S.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Skelley, J.; et al. (2020). “Use of cannabidiol in anxiety and anxiety-related disorders”. (source)
Shannon, S.; et al. (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, J.; et al. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Is It Harder To Get Lean & Stay Muscular As You Age?
How to tackle those muscle building and leaning out problems as we age.
Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.
But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.
It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.
But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.
Best Ways To Stay Lean & Build Muscle As You Age
Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.
Health & Fitness As Part Of Your Lifestyle
This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).
Ditch Some Weights For Other Lifting Accessories
Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.
We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).
Real Focus On Diet
Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.
Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.
Changes In Cardio
Those days of hitting the road or treadmill and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).
Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.
Consider Great Supplements
Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.
A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Maybe a fat burner as well to keep you shedding calories and staying lean with great ingredients and a powerful formula.
But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).
Wrap Up
Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.
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
Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
BCAAs vs. EAAs: Will They Help With Muscle Growth?
Don’t let the old way of thinking turn you away from a great supplement for muscle growth.
Much debate has been had over the use and benefits of BCAAs and EAAs in the world of bodybuilding and sport. Studies and research have looked hard into the effectiveness of these products as a way to boost athletic performance and the necessity over others. With confusion running high around the topics of BCAAs and EAAs, it is more than understandable that you would gloss over them and move down the line. Why buy what you don’t understand?
BCAAs have long sat on shelves with great popularity for athletes of all kinds, but as more and more studies come out on these products, many people question if they are really worth it. With so much flip-flopping, it can be difficult to make that choice on something that could ultimately boost your training to a new level. It is important to know the differences between the two and the benefits surrounding them for you to make an informed and educated decision on which BCAAs supplement or EAAs supplement to buy.
Let’s dive into the differences between these two vital components for growth, both EAAs and BCAAs. What we will find is that in order for protein synthesis to begin, and ultimately that much sought after development to be fully completed, we need both BCAAs and EAAs for this to take full effect. Let’s jump into what they are, how they can help you, and why you should be taking them as part of your workout to really maximize all of your goals and that better bodybuilding physique you work so hard for.
What are BCAAs?
Branch chain amino acids (BCAAs) are essential amino acids (EAAs). While this may seem confusing, the differences come from their chemical structures. To start, amino acids are organic compounds that provide the foundation for protein and serve as building blocks. Protein helps to build muscle and also aid in recovery, so amino acids are more than important when it comes to seeing gains in the gym.
There are 20 amino acids that make up protein, but of that 20, only nine are considered essential amino acids (EAAs). They include: histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine. Three of these essential amino acids are branch chain amino acids (BCAAs) being isoleucine, leucine, and valine. What separates them from the rest is that their side chain branches out allowing for a different metabolic rate.
BCAAs are found in foods that contain large amounts of protein and what the supplement can do is stimulate protein synthesis and increase mass to really maximize all of those gains you’ve worked so hard for while pumping you with leucine, isoleucine, and valine. When you exercise, your body uses your glycogen stores for energy and as your fuel source starts to run low, the body turns to proteins and amino acids for that boost. BCAAs are a quick way to prevent fatigue and offer that much needed better energy boost.
Benefits of BCAAs
BCAAs are known to have many benefits for the body. Leucine, one of the three BCAAs, can stimulate muscle protein synthesis by activating certain pathways in the body (1), resulting in the production of muscle. However, when the muscle breakdown exceeds muscle protein synthesis, your body starts to lose that hard work you desperately fought for and BCAAs can help with this. The balance of muscle protein breakdown to muscle protein synthesis must remain stable for it determines how much muscle you put on (2). So while BCAAs stimulate that muscle protein synthesis, it will prevent muscle breakdown and allow for those gains to better show as well.
Along with the pros of packing on the muscle, BCAAs are known to aid in recovery and decrease muscle soreness (3), allowing for ample recovery to keep you going strong. Reducing damage will further development and not pull you away from that valuable training. BCAAs have been shown to also reduce fatigue during exercise. While so many of us experience exhaustion at some point during our workout, BCAAs improve mental focus and convert certain brain chemicals to reduce fatigue (4), ensuring you stay at that high level. The benefits of BCAAs are evident, but the debate over them never seems to let up.
Why EAAs Are Important
While BCAAs may seem like that catalyst to boost protein synthesis, prevent muscle deterioration, and ultimately lead to insane development, you cannot forget about EAAs. Without EAAs, BCAAs alone cannot actually drive progress. Although BCAAs will do their best to prime the muscle to grow, you need EAAs to build actual tissue and all nine essential amino acids need to be present for muscle protein synthesis and energy to fully take place (5).
This is crucial to note for those looking to put on more muscle mass, for BCAAs alone will not get the job done. EAAs are considered essential because your body cannot produce each essential amino acid. Only the proper consumption of better nutrients can ensure you fill your body with the right amount of EAAs and people have started to push this supplement for that reason.
The best option you could get is an essential amino acid supplement that contains a high amount of EAAs with the added bonus of extra BCAAs. This will ensure that proper growth becomes a reality and you start to really see an increase in your size and muscle mass. By combining both into one supplement you will save money and the convenience of multiple supplements which can just be an all around pain for you. The truth is you must have both BCAAs and EAAs, so make sure you are getting both with a great supplement that won’t pump you with anything other than the essentials that you get.
Should You Take Them
It seems as though both are needed to ensure you make gains in the gym. BCAAs will activate protein synthesis and reduce muscle fatigue to ensure you stay strong and complete a training session at maximum capacity. EAAs come to their aid by providing the right benefit to actually see those muscles come to fruition. While these can be helpful for that added benefit in the gym, they aren’t entirely necessary. While many people do still use them, it is critical to recognize that getting these nutrients from whole foods is always better than getting them strictly from supplements and other forms of supplementation.
With the right diet, you can already have an abundance of both in your body. Most protein rich foods have a high percentage of BCAAs in them. Foods like eggs, salmon, peanuts, and cheese contain high amounts, and if you are one to take protein powder, you get a healthy dose in that as well. To save money and see big gains occur, your grocery list may be enough to kick start your muscle regiment into gear. If you do feel as though you must take this supplement to enhance your gains and keep you working harder in the gym, then look into quality brands and see what works for you. It may take some trial and error, but you will ultimately find one that will work wonders for you.
Conclusion
A lot of debate is had around taking BCAAs and EAAs as supplements and it all comes down to the individual and what they seek to accomplish. While studies and research show many pros in taking these two, others show they may not be as useful as original thought. If you already run a strict workout regiment and have a solid diet, continuing with whole foods offer plenty of advantages to boost performance. Meeting your protein intake and thriving in the gym offer enough components to see that sought after growth. If you feel comfortable and want to experiment with BCAAs and EAAs, they do have the ability to help with muscle growth, so look into reputable brands and give them a try. While they can certainly be beneficial, you may already have what you need to succeed without them for your pre workout, intra workout, or post workout muscle building goals that stimulate muscle and tackle all of your protein needs.
See our Top Rated BCAA Supplements. Also, see our Top Rated Most Effective BCAA Supplements.
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
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K.; Kohnke, Richard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Tipton, Kevin D.; Hamilton, D. Lee; Gallagher, Iain J. (2018). “Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans”. (source)
Howatson, Glyn; Hoad, Michael; Goodall, Stuart; Tallent, Jamie; Bell, Phillip G.; French, Duncan N. (2012). “Exercise-induced muscle damage is reduced in resistance-trained males by branches chain amino acids: a randomized, double-blind, placebo controlled study”. (source)
Newsholme, Eric A.; Blomstran, Eva (2006). “Branched-chain amino acids and central fatigue”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)