Tag: Nutrition
Best CBD For Muscle & Joint Recovery After A Workout
How the best CBD supplements can promote muscle and joint recovery.
We all suffer from aches and pains after a tough workout, but with the right CBD supplement, those pain needs may be a thing of the past. We work hard, grind in the gym, lift big weights, put them down, but too often do we neglect the fact that recovery can equally improve our gains for the better while working towards pain relief. CBD topicals are a go to option for you can apply directly on the effected area to target pain relief and muscle pain.
Stretching and using other forms of recovery are great, however, the right supplement has the ability to transform your gains for the better. The best CBD for your muscles and joints, especially after a workout, will improve your physical health and performance for better chronic pain management.
CBD is a growing industry and these products have grown in popularity ten-fold. With so many supplements companies now working to produce high-quality supplements, what you will find are so many options to choose from. This is helpful, for you have tons of options to choose from, but also daunting because finding the right one takes diligence. We’re here to help you explore the best CBD for muscle pain and joint recovery so those post-workout needs are taken care of.
Let’s get right into this piece then. Knowing the ins and out of CBD is important and can elevate your gains for the better. Especially when it comes to those muscle pain and joint relief needs, this supplement can be an easy fix no problem.
What Is CBD?
CBD is short for cannabidiol and it is a phytocannabinoid derived from the cannabis plant. This is not to be mistaken for tetrahydrocannabinol (THC) which induces the “high” effect associated with marijuana and the cannabis plant. CBD has the potential to aid in a number of benefits and hemp derived CBD products can help with pain relief, reduced inflammation, relieving muscle and joint soreness, and promoting better sleep, among others (1).
That Unwanted Muscle & Joint Soreness
Through our workouts, muscle aches and joint soreness can be debilitating and will limit just how hard we push ourselves in the gym. Getting out of bed can be hard, lifting weights can be a challenge, and just our overall feeling of energy is severely reduced. How many times have you tried to hit the gym only to find your muscles just don’t want to be there? It’s the constant challenge and struggle of the mind versus the body. However, with the best CBD topicals for muscle and joint recovery, you will handle that post-workout recovery, so you have better recovery and faster bounce back.
Why Recovery Matters
Recovery matters because this is an important part of the process of muscle growth. Not only does recovery reduce inflammation and soreness, but it is the perfect time for those muscles to heal and repair themselves as you look to see the best gains. Also working to improve mobility, this allows for better overall performance as you will feel more supported and loose, more flexible, and see better range of motion to get the most out of your lifts (2).
Either through passive recovery, resting and giving your body time to heal, or active recovery, accelerating the process through keeping your body moving, you can enhance your recovery goals easily and alleviate pain. Plus, with the best CBD for muscle and joint pain, you can treat joint pain, arthritis pain, and provide pain relief with the best CBD cream.
How CBD Works For Better Muscle & Joint Recovery
CBD works for muscle and joint recovery by affecting the immune and nervous systems. Since both are tied to exercise performance and the subsequent recovery to relieve pain, CBD will interact with these system to enhance normal function and allow for proper recovery while reducing chronic pain.
Muscle Pain Relief
Acting through the endocannabinoid system, which regulates both physical and cognitive functions, CBD will work to reduce overall pain, fight inflammation, and work to alleviate muscle tissue pain. With anti-inflammatory properties, this will allow for rapid recovery to give your muscles a faster chance at growth (3). With constant tension after workouts, your muscles need help relaxing, and by doing this, you give them a fighting chance at healing while avoiding muscle spasms.
Joint Pain Assistance
When it comes to your joint health, the constant wear and tear of working out can affect our joints and leave them feeling equally as sore. But our joints are necessary to feel supported yet limber as they are the pivotal points of movement for all exercises. And everything else for that matter. By targeting certain brain chemicals, CBD will regulate tension and promote better joint relief, so you can tackle those big lifts with no problem (4).
The best CBD supplement for muscle and joint recovery will do this and much more and is an important element to include on your supplements shelf. You already prioritize those workouts supplements, so put your recovery on an equal playing field to maximize gains and stay pain free.
Best CBD For Muscle And Joint Recovery
The best CBD supplement will provide that post-workout care to relieve muscle and joint pain for the better while taking care of overall chronic pain. With high quality ingredients and a great formula, knowing which products out there can enhance those gains will better prepare you for any workout needs you wish to handle so you only see huge gains. A fantastic CBD pain cream, this is an affordable CBD cream with the purest CBD to relieve minor aches and reduce pain.
Level Select CBD Level 2 Sports CBD Cream For Pain
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. 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 recovery.
Price: $59.99
CBD Oil & How CBD Oils Work For Benefit
While this sports cream is a great option for chronic pain, looking to those CBD oils, and other forms like CBD gummies, are also helpful. For those looking to go more the tincture route and ingest CBD, these CBD oils are a good choice. When it comes to relieving those muscles and joints, however, working to apply CBD topicals directly to the spot can make all the difference.
Check out our list of the Best CBD Supplements to relieve sore muscles and joint pain today!
Wrap Up
The best CBD cream for muscle and joint recovery can enhance those post-workout needs to optimize recovery and keep you feeling fresh and energized. No more waking up with pain and feeling too lethargic to go to the gym. With the right approach to those after workout needs, CBD supplements, like pain cream, are perfect for helping you see the best gains and keeping you clear of soreness and pain.
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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
MD, Peter Grinspoon (2018). “Cannabidiol (CBD) — what we know and what we don’t.” (source)
Sands, W.; et al. (2013). “Stretching and Its Effects on Recovery: A Review”. (source)
Rojas-Valverde, D. (2021). “Potential Role of Cannabidiol on Sports Recovery: A Narrative Review. (source)
Miller, R.; et al. (2017). “Is cannabis an effective treatment for joint pain?”. (source)
Can Dirty Bulking Really Enhance Your Bodybuilding Strength Gains?
This method of bulking up may not be as effective as you thought.
The thought of looking huge is on every bodybuilders’ mind. Look good, feel great, lift huge weight, and show off an absolutely massive physique for all to envy. But this requires more than we may actually know and finding the secret weapon to this increase in mass is on the forefront of all our minds. Through supplements, a solid dietary routine, and of course, an efficient workout schedule, we can start to get on board the gain train. But if that isn’t enough, then we seek other means: bulking.
When it comes to bulking, there are two types: clean and dirty bulking. To start, bulking in general is simply the body putting on weight or mass and whether this be clean or dirty bulking, the words ‘calorie surplus’ are important. All this means is you are consuming more calories than actually burning off.
For most people, this is to put on more muscle so that shredded aesthetic starts to pop, or for those who struggle with gaining weight, this can be a way for them to do so. While clean bulking seems like the obvious choice for your bulking wants and needs, we all have a sweet tooth and less meal prep time means eating whatever you want.
Let’s take a look at dirty bulking and see what this does for your bodybuilding gains. While it may seem like a decent way to boost your muscle and physique, you may find it is quite the opposite, something you don’t want or need. With the alternative of clean bulking on the table, let’s explore these two and see just what this bulking craze is all about.
What Is Clean Bulking?
Clean bulking may seem self explanatory but it is worth sharing anyway for us to know exactly what we’re dealing with. For those who wish to embark on a clean bulking journey, your diet will consist of what we see as clean foods, meaning anything from lean meats and fish, fruits, vegetables, and those grains with healthy forms of carbs. You will tightly watch your caloric intake as you look to slowly overtime boost that number on the scale. The key with clean bulking is that you will avoid sugar and other processed foods as these will negatively effect the muscle you begin to put on (1).
Quick Pros & Cons
Clean bulking is a safe and effective way of bulking that works to keep you healthy overall. You will put on lean muscle and work to avoid fat gain, especially by avoiding sugar and processed foods. A downside is it is restrictive and that sweet tooth will have to be suppressed. For bodybuilders or those looking to bulk effectively, this is a great option.
What About Dirty Bulking?
When it comes to dirty bulking, here’s where things get interesting. Unlike clean bulking where you are controlling the quality of food entering your body, dirty bulking looks to focus on the quantity of any food you put in your body. With more of a focus on high-calorie food, and less so on the nutrients you actually take, you look less to the ratio of macronutrients and more to the overall calorie count that your body is consuming. This leads to rapid weight gain that is paired with exercise, but what you find is the quality of foods severely reduced as opposed to something like clean bulking (2).
Dirty Bulking & Effects On Bodybuilding
For what it’s worth, the option between dirty and clean bulking is a preference, for you know your body and your metabolism. But what you’ll find with dirty bulking is that you will start to increase weight as a result of added fat and potentially lose, or at least not put on, that muscle mass you seek the most.
Muscle mass and strength aside, your health will be affected, as the quality of food you take in has real consequences on how your body operates. Physically and mentally, the food we eat allows us to focus, work hard in the gym, have energy for our personal lives, and make us feel good all-around. So while dirty bulking may seem like a fun and easy way to pack on weight and potential muscle, think about the repercussions both inside and outside the gym when looking to bulk.
Your Best Bet
Based off of all this, if you are a serious bodybuilder looking to bulk up, it would be wise to look into clean bulking and see how to do this form as effectively as possible. With good, clean food coupled with a great workout routine, the choices for you to grow and increase in strength and size are endless. If you choose to go the dirty bulking route, that is your choice and one you should look into, just make sure you know exactly how to counteract the junk you may be putting into your body. As said before, the choices and forms of dieting and bulking are personal and everyone is different as these forms work differently for everyone. Consider your options, look into what will work for you, and give it a try. Maybe some trial and error will work to clarify some of it.
Wrap Up
For those looking to bulk, there are two forms of bulking that one can try: dirty and clean bulking. While the differences may seem to contradict each other, every way to diet or bulk works differently for everyone. Clean bulking is pumping yourself with clean food and remaining on a strict diet in order to effectively target growth and tone a stellar physique. Dirty bulking is putting quantity over quality in efforts to gain as much weight as possible. While the health effects of these matter, look into both and see which you prefer. The results may differ, but at least then you’ll know which is best for your bodybuilding 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
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise, protein metabolism, and muscle growth”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
The Best Workout Tips For Your Body Type
You can’t control your body type, but you can control what to do about it.
Everyone’s body is different. Some of us have a larger frame and a more challenging time losing weight or gaining muscle, while others of us may struggle to gain weight with a more slender, “skinny” frame. We also all know people who can eat pretty much whatever they want and burn through calories while also looking jacked, or that may even be you. Whatever your body type is, that is your body type. Your lifestyle, genetics, history, training routine, and diet all play into how you look.
There are three basic body types for humans that we may fall into: the ectomorph, the mesomorph, and the endomorph. Of course, there are people who fall in between but using these three as benchmarks is important to know when starting a new diet and training regimen. Based on your body type, there may be certain foods to avoid or certain types of exercises to incorporate to really add to your overall health and fitness benefits.
The challenges we face when it comes to our bodies are unique and there is no one same approach for everyone. Whether the difficult lies with losing or gaining weight, packing on muscle, toning physique, or dealing with unwanted stereotypes that plague the notion of body types (1), there are ways to correct this.
Through a proper diet and a great exercise routine, you can change your appearance into one you will love. Supplements can also help with this like a fat burner for shedding unwanted fat, or a protein supplement to add bulk, but knowing what works for you is key in making this change.
Three Body Types
Ectomorph
The ectomorph body type tends to be more thin and lanky in appearance due to a fast metabolism which can lead to trouble gaining weight. If your body is straight with your shoulders and hips roughly the same width, you are most likely an ectomorph. With a naturally low body fat percentage and smaller joints and bone structures, putting on muscle can also be a challenge for the ectomorph. Even if an ectomorph manages to put on weight, their appearance may still be that of someone leaner.
Nutrition
Ectomorphs are more lenient when it comes to what they eat since their metabolisms work so quickly. Although thin, it is important to stay properly fueled and eating well to have the energy needed for daily function and the ability to put on more muscle. High-quality fats and whole-food carbs are important to consume for an ectopmorph, but protein is the key for that muscle growth (2). Consider a whey protein concentrate or isolate as a great supplement to pump you full of protein to keep you full and seeing great gains.
Exercise
While isolated exercises are always good to have in your workout, compound exercises are the way to go. Working multiple muscle groups at once will really work to enhance your overall muscle growth to see great gains in strength and width. Focusing on power and resistance training is also key to not only build strength and improve athletic performance, but to also protect your muscle tissue and bones from injury.
Mesomorph
Mesomorphs tend to lose and gain weight quickly and can also build muscle efficiently. If you have a long torso and shorter limbs while also having a naturally athletic build with your shoulders slightly wider than your hips, then you are most likely a mesomorph. With the tendency to be naturally fit and muscular, it is important to stay on top of your nutrition and exercise because although it may be easier to bounce back from weight gain than the other two body types, it is not worth putting yourself in that position if you don’t need to.
Nutrition
Balancing your macronutrients as a mesomorph is key and making sure you get a balanced amount of fats, carbs, and protein will keep you building muscle and keeping off weight. With the luxury of controlling your intake, modifying your diet based on your training days will ensure you have the proper energy and fuel for muscle growth and athletic performance. A good protein supplement or post-workout product can really enhance this as well.
Exercise
Training can vary based off your desired needs, but moderate endurance training and plyometric exercises are great choices for a mesomorph. Lifting will also offer great muscle growth and high-intensity interval training will save you time doing cardio while also promoting strength, power, and helping to tone your physique (3).
Endomorph
The endomorph body type tends to have the hardest time when it comes to weight gain because they tend to keep on the weight while struggling to lose it. If you have wider hips, shorter limbs, and a thicker ribcage and have an easy time gaining muscle and fat, then you are most likely an endomorph. With a more stocky and curvy build, it may seem impossible to really get that toned physique, but it is possible. It just might take some extra work compared our slender ectomorph or naturally built mesomorph friends.
Nutrition
A lower carb diet is definitely recommended because it will rely on your body to use stored fat for energy. Other diets that may work well for an endomorph are the keto diet and intermittent fasting (4). Getting a healthy dose of high-quality fats and proteins will power your workouts and help you lose weight. Considering a fat burner may also be a good option for those with this body type.
Exercise
Since gaining muscle and fat easily is a key piece of the endomorph body type, the challenge lies with putting on or maintaining muscle while also losing fat at the same time. A good cardio routine mixed with strength training is advised, but also CrossFit or a cycling class can put you in an environment to really succeed. High-intensity interval training will give your metabolism a great boost and also work to promote strength and save you time doing cardio.
Wrap Up
Whatever your body type is, know that some of the factors involved are out of your control. What you can do is really work towards the benefits of your body type to see results. While the ectomorph may need different tips than the mesomorph who differs from the endomorph, at the core of all three is a healthy diet and consistent exercise. Proper supplementation is also key and the discipline to make your goals a reality will squash any preconceived ideas that you can’t do something based simply on your body type.
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
Kirkpatrick, Sue W.; Sanders, Diane M. (2012). “Body Image Stereotypes: A Developmental Comparison”. (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)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximsing performance in highly trained endurance athletes”. (source)
National Institute on Aging (2020). “Research on intermittent fasting shows health benefits”. (source)
5 Ways To Integrate Powerlifting And Bodybuilding
5 Ways To Integrate Powerlifting And Bodybuilding.
The longstanding relationship between bodybuilding and powerlifting has generally been that of a healthy rivalry. But sometimes oppositional thinking can blind one camp to the benefits of the other.
Recently, powerlifting has become increasingly fashionable in the fitness community, and new athletes are rising who are skilled in both powerlifting and aesthetic training, among them are names like Stan Efferding, and Susan Salazar. The following are some of tips for incorporating powerlifting and bodybuilding.
1. Heavy weights, higher reps
Powerlifters prioritize neurological training, but hypertrophy work (6-15 reps) builds a foundation of actual muscle for that training, which is often neglected by powerlifters. Often the weakest link for powerlifter is not their ability to recruit muscular force, it’s the amount of muscle available for recruitment. Bodybuilders often forget that hard, dense muscle and serious thickness is built with heavy weight. He compares Ronnie Coleman and Phil Heath: one preferred lifting very heavy and the other didn’t. The difference is clear.
2. Exchange Movements
To the powerlifters, it’s important to to balance the body. A more complete muscular system will minimize injury, increase strength and mobility, and allow the body to optimally recruit firing patterns.
To the bodybuilders, include some compound movements. Low bar squats are one of the best hamstring and glute builders out there. Paused bench press gives your chest and triceps a completely different stimulation and leads to thickness and growth because you’re starting from a dead point in a different firing pattern. And things like sumo deadlifts can take a lot of pressure off the precious low back while being phenomenal lower body developers.
3. Exchange Rep Ranges
Most bodybuilders would benefit from occasionally lowering the rep range to 1-3. A more powerful neurological system will always be a driver of muscular gains.For powerlifters he recommends occasional sessions of over 15 reps. Increased blood flow pulls nutrition into the joints and stimulates growth in slow twitch fibers. It will also help powerlifters walk up long staircases without feeling out of breath.
4. Nutrition
For bodybuilders, we recommend increasing carbohydrate intake. Carbs help strength performance and can be added slowly and safely into any diet if monitored properly. If you care about strength performance, you need carbs. Powerlifters, by contrast, should have focus on proper macros. Just because strength is king doesn’t mean donuts don’t hurt. He recommends baseline of 1.2-1.5g of protein, 1.5-4.0g of carbs, and 0.3-0.6g of healthy fat per pound of body weight.
5. Strategic Periodization
If you want to compete in both sports, strategic programming must be employed year round. Obviously, one doesn’t want to be maxing out 4 weeks out from a show and you don’t want to be doing a ton of accessory volume 4 weeks out from a meet. Everything has it’s place in a strategic and balanced program.
What do you think of these 5 Ways To Integrate Powerlifting And Bodybuilding? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Why Peanut Butter Works Well For Your Bodybuilding Gains
Who doesn’t love peanut butter, right?
Peanut butter has been a staple in our diets since we were kids, of course, unless you have an allergy. But for those who aren’t allergic, think of how many peanut butter and jelly sandwiches you’ve eaten in your life. Most likely tons. But peanut butter is also a worthwhile ingredient in many others foods and can really work to help all areas of your gains. As a tasty and versatile option, peanut butter has stood the test of time for bodybuilders and other athletes alike.
As a staple food for virtually everyone, this is packed with macronutrients and serves you fat in a healthy way. While we all eat different amounts of it, it is important to remember that there are alternatives for those allergic or seeking a different option. Even for people on a diet, peanut butter is a good option for what it can do and how it can affect your weight loss and muscle building goals.
Let’s take a look at peanut butter and see what makes this a nice choice to include in your bodybuilding diet. With plenty of benefits, this will go well with many foods and allow you to enjoy your meals while still seeing worthwhile gains.
Benefits For Bodybuilding
The benefits of putting peanut butter in your diet are great and can work well for those bodybuilding gains. For those looking to capitalize on nutrition and see health benefits, while also increasing performance, peanut butter is definitely a food worth putting on the shelf.
Benefits of peanut butter include:
Healthy fats: Containing a healthy amount of fats, you get this macronutrient into your body so you see the best gains and reach your daily fat intake (1).
Decent protein amount: It does have a good amount of protein as well to help with those protein needs like muscle growth, recovery, and fat loss.
Other vitamins and minerals: The added benefit is that it also has small amounts of vitamins and minerals, like magnesium and zinc, so these get added to your diet (2).
Versatile food: As a versatile food, you can put this with many things for that convenient snack and worthwhile benefits.
Keeps you more full: Anything that keeps you more full will help with weight loss and peanut butter is a good choice to include for those who find themselves always hungry.
Potential Downsides
Like everything, peanut butter does have some potential downsides to address. This will help you better prepare so you don’t find this harmful to your gains.
Some downsides are:
Calorie count: It can be high in calories which is something to watch for. With the wrong serving size amount, what you’ll find is it is easy to overeat and consume way more calories than intended.
Too much fat: With the wrong serving size, you may take in too much fat, so that is something to consider as well.
Allergies: Of course, those with an allergy should not eat this and while they won’t get the benefits of peanut butter, here is where those nice alternatives come into the mix.
Why Peanut Butter Is Good For Those Bodybuilding Gains
Those looking to benefit from a versatile and convenient food will find peanut butter to be the perfect solution. Bodybuilders need those foods that taste good but that can always work to see great gains. Able to provide a good amount of macronutrients, peanut butter is definitely something to consider for your workout, pre or post, meals. Getting the right amount of fats and protein, as well as carbs, is also a big bonus with peanut butter, for you now have a food to balance out those macronutrients (3).
Ultimately, you want something that can be paired well with other foods, like bread or yogurt, among others, so you only see the best gains. Peanut butter can provide this, but just be careful of calorie count and too much fat, easy things to avoid with diligence.
Best Time To Eat Peanut Butter For Workouts
When it comes to the best time to eat peanut butter, it comes down to properly digesting and letting yourself get all of those vital nutrients. Before your workout, eating peanut butter, like in a peanut butter and jelly sandwich, is not a bad idea, as long as you give yourself time to let it settle in your stomach. That feeling when it feels stuck in your throat or upper chest is a killer and can hinder your workout. If you are going to eat before, try to aim for a couple hours to allow for ample digestion time.
For after your workout, this isn’t a bad idea, although typically it is important to consume more carbs and protein as opposed to fat. If you have enough protein and carbs in your meal, then having some peanut butter won’t make or break your gains.
Great Alternatives
While peanut butter is a great option, looking to alternative sources can help with your gains as well. For those who have allergies or are just looking for something different, plenty of different nuts and seed butters are out there (4). While the taste may change, they will still contain nutrients and can help with all your goals, no matter what you try and accomplish.
Peanut butter alternatives include:
Almond Butter
Cashew Butter
Coconut Butter
Hazelnut Butter
Sunflower Seed Butter
Powdered Peanut Butter
Wrap Up
Peanut butter has the ability to help with all your gains and is something to heavily consider putting into your bodybuilding diet. With the right amount and a careful approach, you will see those gains you want most in no time. For those who need alternatives, they do exist so you don’t miss out on any of the great benefits peanut butter has to offer. Give this a try, enjoy the versatility and convenience, and see what it can do for your gains 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
Harvard Medical School (2019). “Ask the doctor: Why is peanut butter “healthy” if it has saturated fat?”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Lambert, C.; et al. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Gorrepati, K.; et al. (2015). “Plant based butters”. (source)
What Is The DASH Diet & Why Lowering Your Blood Pressure Matters?
Is the DASH diet right for you?
We often hear of so many diets that it makes our heads spin but add one more in the DASH diet to the list. With so many out there, it is hard to imagine that they all work. However, what is important to note with diets is that not all of them work for everyone and that you need to find the right one for you. With options galore, the choice to decide on how best to tackle dieting may seem daunting, but with guides like this below, you will have a better sense of if this diet really is for you. The DASH diet is definitely an interesting one and one worth exploring.
High blood pressure, or hypertension, is debilitating and can lead to serious issues down the line. The DASH diet, which we will get into, is meant to help treat and prevent hypertension in a natural way that also has plenty of healthy benefits. We all want a diet that is flexible and allows a little wiggle room, which doesn’t necessarily entail sugar or sweets. All we mean is one where you can enjoy what you eat without feeling like you are starving yourself or missing out on anything fun.
Let’s take a look at the DASH diet and see what this is all about. With more explanation for you to absorb, you may find this is one to look into further for what it can do for all your dietary wants and needs. Or, you will get to the end and say not for me. At least you know now of just one more option that is out there to help you see whatever kinds of gains you are looking for.
What Is The Dash Diet?
The DASH diet stands for Dietary Approaches to Stop Hypertension and is a great approach to dieting for those looking to eat healthy, see changes to body composition, and treat or prevent high blood pressure (hypertension) (1). By eating foods that are rich in things like potassium and calcium, and restricting foods high in sodium, sugar, and saturated fat, you better protect yourself against hypertension and work to lower your blood pressure (2).
Very similar to the Mediterranean diet, this will focus on plant-based foods, nuts, low fat dairy products, and lean meats and fish. You do get a well-rounded diet with the DASH diet and many of these foods are consistent with what bodybuilders and other strength athletes eat on a regular basis. Perfect for preventing hypertension, while also aiding in weight loss and your physique goals, the DASH diet is certainly one to look into further.
Benefits Of It
As mentioned before, the benefits of the DASH diet are to help lower your blood pressure and improve your overall quality of life. By giving you a healthy diet to choose from and the right foods to amplify your health goals, what you will find is that changes to body composition with weight loss, as well as more energy and feeling better, are nice bonuses as a result of taking your nutrition into your own hands.
What To Eat On The DASH Diet
When it comes to foods on the DASH diet, many of them will look similar to what you as a bodybuilder or athlete eat normally. Grains, vegetables (cooked or raw), fruits, and nuts and seeds are great options and are of course staples in most diets. For protein sources, you will look towards more lean meats, poultry and fish as these are clean sources of protein and nice bases for a meal.
What you will look to avoid are foods high in sodium, sugar, and saturated fat for these will cause hypertension and limit the effects of the diet (3). While we all love those foods, sometimes we have to give up a little in order to see a lot of gains to our health and fitness.
Why Lowering Your Blood Pressure Matters
Lowering your blood pressure is very important and doctors everywhere will say the exact same thing. Hypertension is sometimes referred to as the silent killer because it can have detrimental effects on your body and will yield devastating results including things like heart attack, stroke, and kidney problems, among others (4). However, by working to reduce your blood pressure and optimize your health in the best way possible, you will limit the risks associated with high blood pressure and give yourself a chance to live longer and see a healthier lifestyle overall.
Bodybuilding & The DASH Diet
The DASH diet may be something to look into as a bodybuilder for the benefits towards better health are clearly evident. The foods of this diet are very similar to those eaten by a bodybuilder or strength athlete so you aren’t necessarily cutting out something imperative to a bodybuilders average diet. With benefits towards weight loss and the ability to provide great protein sources, what you will find is that this diet may be something to consider for those looking to especially beef up their gains and optimize their health as well. Without definitively saying that this diet is perfect your goals, it does have some pros that are definitely worth looking into further to see if this diet is right for bodybuilders.
Wrap Up
Our health matters and something like the DASH diet is perfect for seeing effective gains when it comes to optimizing our health. Lowering your blood pressure is important, athlete or not, and with a diet that focuses on this specifically, your chances to see that happen are great. While this may work for bodybuilders, it is safe to say that more research could be done to see just how effective it is towards muscle growth and overall gains. But what you will find is that this does help with weight loss, changes in body composition, and contains similar foods that bodybuilders eat on the whole. So, the Dash diet is out there and its benefits are now known.
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
Challa, H.; et al. (2021). “DASH Diet To Stop Hypertension”. (source)
National Heart, Lung, and Blood Institute (2021). “The Science Behind the DASH Eating Plan”. (source)
Harvard T.H. Chan School of Public Health. “Diet Review: DASH”. (source)
Oparil, S.; et al. (2018). “Hypertension”. (source)
Can wheat ruin your gains?
Can wheat ruin your gains?
Bread! Glorious glorious bread. Burger (buns), pizzas, sandwiches, pastries, cakes, pretty much what cheat days are made of, but these goodies all contain one key common ingredient – and that is wheat. But is wheat ruining your gains? Let’s take a closer look.
Firstly what is wheat?
Wheat is one of the oldest and most cultivated and consumed crops around, and is literally found in everything that you eat, this ranges from bread, pasta, cakes, crackers, cookies, pastes, alcohol to even products that contain dextrose.
Nutritionist Cyndi O’Meara who wrote and stars in the documentary ‘What’s with Wheat’, states that, over the last 100 years ‘wheat had become refined, the germ and bran had started to become replaced with synthetic vitamins and mined minerals’
‘We used to ferment it and long cook it’ and ‘’we were growing a lot of it, it is in every meal, and it’s in 75% of packaged foods.’
Going back to the actual crop, the wheat kernel contains 8-15% of protein, from which 10-15% is albumin/ globulin and 85-90% is gluten.
So what is gluten?
So gluten is a protein that is found in grains, and helps maintain their shape but more importantly gluten is comprised of two proteins called, gliadin and glutenin, and gliadin is responsible for the health issues that come with gluten.
Gliadin breakdown:
So gliadin is a glycoprotein (that is when a protein and carbohydrate are combined), and, as already mentioned, it is present in wheat, and other grains such as millet, rye, barley and oats
Gliadin is resistant to pancreatic, gastric, and intestinal digestion in the gastrointestinal tract.
The reason for this is that gladin is very high in amino acids proline and glutamine, which are very hard to digest, and this is what makes gluten so hard to break down.
The ironic aspect here is that the word gluten derives from the word glue, and glue is meant to be strong and sticky and hard to break down as it contains strong adhesive properties. (Which is essentially what is happening here).
So another element in bread is dough which is made by adding flour and water, the glue-like consistency in the dough allows the bread to rise, and also gives it its texture.
So each time you consume this, you are essentially adding this glue like substance into your digestive system.
Health issues related to gluten
Celiac disease is an autoimmune disease where eating gluten damages the small intestine, and creates issues with nutrients being absorbed. The disease is associated with abdominal bloating, constipation, diarrhoea, pain and weight loss, thyroid disease, cancer and even kidney disease. There is also an increased risk to infertility and is hereditary
Non Celiac Gluten Sensitivity (NCGS), symptoms include severe digestive issues, headaches, joint pain,weaker bones, numbness in limbs, iron deficiency like anemia and even depression, and symptoms appear hours or even days after gluten has been consumed. A 2018 study found that ‘the diagnosis of NCGS remains elusive because of poor knowledge of the mechanisms underlying symptom experience and the lack of reliable biomarkers’. The same study goes on to conclude that to identify NCGS ‘the identification of reliable tests that be used in clinical practice would enormormously improve the recognition, legitimization, and treatment of this disorder.’
Wheat Allergy, similar to celiac disease symptoms include: headaches, problems breathing, swelling, itching, irritation, rashes/ hives, diarrhoea and vomiting. Wheat allergies are estimated to affect up to 1% of the population.
Irritable Bowel Syndrome (IBS), as the name suggests is when the bowel becomes irritable and the toilet becomes your best friend. Symptoms include diarrhoea, abdominal pain, bloating and constipation. But according to a study published in 2019, ‘providing (a) gluten-free diet could be improved patient treatment’s symptoms.’ And that the duration of said treatment ‘can lead to better therapeutic outcomes’.
Why has wheat become an issue
Cyndi O’Meara, nutritionist and creator of ‘What’s with Wheat’, goes on to state that ‘the practice that has been the most of impact to wheat has been the drying of the crop a couple of weeks before harvest, and it’s done using a chemical.’
She goes on to say that the chemical in question is glyphosate (which can be found in the herbicide Roundup).
Research from 2013 seemed to suggest a correlation between the use of glyphosate (the herbicide in roundup which was used on crops), and the growing rise in celiac disease.
Jeffrey M Smith of Institute for Responsible Technology (IRT), who produced the report, was quoted as saying that ‘it is relevant that the same conditions identified in lab animals fed GMOs or exposed to glyphosate (the active ingredient in Roundup) are on the rise in the US population since GMO’s were introduced.’
A 2017 study stated that ‘a causative link between glyphosate and gut microbiome associated intestinal disorders remain hypothetical but nonetheless and important area to be investigated’, so the link between glyphosate and the rise in celiac disease cannot be ruled out.
So can wheat ruin your gains, well not necessarily, but it could hinder your performance levels. And maybe wheat, gluten, or even the pesky gliadin isn’t actually the issue here, maybe we are all actually glyphosate intolerant…
References:
https://pubmed.ncbi.nlm.nih.gov/12223360/
https://pubmed.ncbi.nlm.nih.gov/26437832/
https://pubmed.ncbi.nlm.nih.gov/19386614/
https://pubmed.ncbi.nlm.nih.gov/6128447/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485308/#:~:text=The%20gliadin%20prolamin%20(from%20gluten,high%20glutamine%20and%20proline%20contents.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945755/
https://pubmed.ncbi.nlm.nih.gov/23648697/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4743586/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633663/
https://www.cghjournal.org/article/S1542-3565(15)01715-2/fulltext
https://pubmed.ncbi.nlm.nih.gov/32316404/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6559066/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690093/
https://journals.lww.com/ajg/Fulltext/2018/06002/American_College_of_Gastroenterology_Monograph_on.1.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182669/
Why You’re Always Hungry & The Best Ways To Stop It
Kill those hunger cravings!
Do you ever feel like you can’t stop eating? No matter how much you want to push yourself to stick to that diet, you just can’t stop? Notice how it might be hurting your gains. This idea that we’re always hungry is not unique and you aren’t alone. It isn’t necessarily something you are doing wrong, just something you might not notice. But through awareness and constantly giving your body the proper fuel and tools it needs, you can better tackle those hunger cravings to only see the best results. And by knowing how to stop it, this will prove to be effective in the long run.
Hunger is that sign our bodies give us when we realize we need more food. That pit in your stomach is uncomfortable and we are constantly finding ways to keep ourselves full. And too often we find ourselves always eating and we just can’t stop. But your body isn’t always hungry. There are reasons for why you can’t stop eating.
We’ll get into those in this article so you can better tackle those cravings and avoid any of those unwanted feelings. For those trying to lean out and sculpt that shredded aesthetic, it is important you know just how to properly form a diet plan that will keep you full so you aren’t constantly eating. Let’s get into why you might always be hungry and the best ways to stop it.
Why You’re Always Hungry
That feeling of constantly being hungry can be a killer and for most us is just something we can’t stand. What you will notice is that with some of these reasons, it is because you aren’t getting enough of certain things we need to help keep us full. Let’s take a look at some of the reasons why this is the case.
Not Enough Protein
Protein is essential in helping us feel full and if you are someone who doesn’t eat enough protein, this can really be a gains killer. Without the proper amount of protein in your diet, that empty feeling will never go away (1). For those us who lift and want to see the best gains, protein is also essential in muscle growth and recovery. So by neglecting protein, you are ultimately only hurting your overall gains.
Not Enough Water
Hydration is another key factor in a healthy lifestyle and for athletes and those who engage in regular activity, it is important to realize that not enough water can also lead to that empty feeling in your stomach (2). You’ve probably heard that you should drink a glass of water before you eat a meal. This controls how much you eat so you don’t over eat. The reason is that drinking water can fill you up. By constantly drinking, you will feel more full and eliminate those cravings.
Too Much Exercise
Your training plan should reflect a good lifestyle and too much of it can cause you to constantly eat. High intensity exercise will especially make you more hungry since you burn way more calories. With too many calories leaving, your body needs more nutrients to thrive. So while exercise can actually aid in keeping you full, too much of it can cause unwanted cravings and hunger (3).
Stress is a gains killer and too much stress can increase your appetite since cortisol is known to induce cravings. Working on certain approaches like meditation and mindfulness can decrease stress and help eliminate those cravings so you don’t feel a desire to eat (4).
A Lot Of Refined Carbs
Refined carbs do not contain a lot of fiber and therefore are digested rather quickly. These can give you a false sense of fullness so you feel hungry a short time later. Since these also spike your blood sugar, it will lead to a crash which ultimately triggers those hunger hormones to fire up, since low levels can cause this.
Not Enough Fiber
Fiber is incredibly important to help keep you full while also aiding in digestion. Without eating whole foods that work to keep you full, you reduce the amount of fiber you take in, thus leading to those cravings. By slowing down your rate of digestion, you allow yourself to feel more full for longer (5).
Best Ways To Stop Those Cravings
The best ways to stop those cravings are to address these issues above in a healthy and effective way. Some solutions to these problems are easy and can make all the difference.
When it comes to…
Protein: Make sure you get enough protein in each meal to keep you full until your next one. High protein foods are important to put into your diet and nutrition plan.
Hydration: Drinking enough water throughout the day will promote satiety and will keep you from becoming too dehydrated, especially as athletes working hard.
Exercise: Focus on resistance training and structure your plan so if you are performing cardio and high intensity training, you balance it out so you don’t do too much.
Stress: Finding ways to cope with stress is very important and will only work for your benefit. Things like meditation, yoga, and other mindfulness exercises can be a huge help here.
Refined Carbs: Limit the amount of refined carbs and if you do choose to eat them, make sure to include protein and foods with fiber into this meal.
Fiber: High fiber foods are key and can be a nice addition to any meal. Ensuring you get the right amount of fiber will help eliminate those unwanted cravings.
Wrap Up
That feeling of always being hungry is a pain and can hurt our gains. By knowing what causes it and the right approaches to solve it, you will better set yourself up to tackle those unfortunate cravings. Working to make sure you only follow the best plan is challenging but will pay off in the long run. Plus, you won’t be disappointed by the results.
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
Dhillon, J.; et al. (2016). “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations”. (source)
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Dorling, J.; et al. (2018). “Acute and Chronic Effects of Exercise on Appetite, Energy Intake, and Appetite-Related Hormones: The Modulating Effect of Adiposity, Sex, and Habitual Physical Activity”. (source)
Nakamura, C.; et al. (2020). “Neural effects of acute stress on appetite: A magnetoencephalography study”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
How Carb Lovers Can Lose 20 Pounds in 2 Months or Less
Did you know that you can lose weight by eating nothing but pizza? It sounds outright crazy, but it’s true, which is good news if you’re a carb lover.
There’s a bunch of lore on the internet claiming that carbs are “bad” for you and will make you fat. Unfortunately, many people listen to this terrible advice and not only miss out on delicious foods but never max out their potential in the gym.
Eating foods that are carb-friendly not only taste amazing, but they’re important for your muscles.
Find out below which foods we recommend you eat to lose at least 20 pounds in the next 2 months.
The Truth About Weight Loss
Contrary to the popular belief that carbs “make you fat,” weight loss is a lot simpler than that. Weight loss comes down to energy in vs. energy out. Simply put, if you consume more calories than you burn, you’ll gain weight, and if you burn more calories than you consume, you’ll lose weight (1).
In fact, this professor went out of his way to prove that you can lose weight on a “Twinkie” diet (such a jarring way to lose weight I know) and lost 27 pounds in two months!
The Different Macronutrients
The human body gets its energy from food, which is made up of a few different macronutrients: protein, fats, and carbohydrates. Your body needs macronutrients for growth, energy, and other body functions. All three of these macronutrients are important for your body to function properly, and they each play a role.
Macronutrients
Carbs – Carbohydrates are your body’s primary source of energy. Without carbs, your body would feel lethargic.
Protein – The building blocks of muscle; its main function is to grow and repair muscle tissue.
Fats – Aside from making your food taste better, fats are essential for the production of hormones, insulation, and protecting your vital organs.
To maintain a healthy body, you’ll want to eat a good mix of all three of these nutrients.
Carb-up with Complex Carbohydrates
Of course, the most delicious foods you can think of are made up of mainly carbohydrates, including cake, chips, burgers, fries, and yes, even bodybuilder’s favorite cheat meal – pizza! If it tastes amazing, it likely contains a good chunk of carbohydrates. Needless to say, these are processed foods and you’ll want to limit how many of these types of carbs you intake for health reasons (even if you can only eat candy and lose weight).
Although the tastiest foods are made of carbs, so are a lot of healthy foods. Heck, even fruits are mainly carbs.
Carbohydrates are made up of fiber, starch, and sugar, and there are simple carbs and complex carbs. Fiber and starch are complex carbs, while sugar is a simple carb. Complex carbs are “healthy” carbs. They’re nutrient-dense, satiating, and replenish your body. That’s because they’re high in fiber and digest slower.
Also, if you happen to be a diabetic, then you’ll want to stick to complex carbs since they control glucose levels.
Simple carbs are the tasty carbs. They don’t contain near as many nutrients like complex carbs, and they usually require a fair amount of calories to feel full and satisfied. Plus, they tend to make you feel lethargic. That’s not to say all simple carbs are bad – fruits are simple carbs, but they’re rich in vitamins and minerals.
Simple Carbs
Pizza
Fries
Soda
Breakfast cereal
Cookies
Complex Carbs
Brown rice
Oatmeal
Peas
Beans
Sweet potatoes
Although you can eat both simple and complex carbs to lose weight, we recommend that 80% of your diet comes from complex carbs and allow room for 20% of your diet to come from simple carbs from your favorite foods.
How Many Carbs Should You Eat?
The number of carbohydrates you eat will vary for each individual, depending on your anthropometrics (weight and body fat) and activity level. Typically, you’ll want your diet to be 45-60% carbs.
To lose weight, you’ll want to opt for carbs that are filling and light in calories. As you learned, you can eat whatever you want and still lose weight, but it’s not recommended. Not only will your overall health suffer, but you’ll remain ravenous throughout the day since you’ll need to indulge in a lot of processed food to feel full, and those calories rack up.
Instead, swap the donuts for sweet potatoes, whole grains, fruit, and lentils. These are nutrient-dense and low in calories. And if you want to indulge in a healthy snack, try popcorn. Not only is popcorn amazing, but it’s high in volume and fiber, and when a food is high in volume and fiber, it fills you up quicker off fewer calories.
How Much Weight Should You Lose Each Month?
Depending on the total amount of weight you have to lose will vary the amount of weight you should lose each month. If you have more body fat and weight to lose, you’ll be able to get away with losing more weight each month.
However, in general, it’s recommended that you lose 1.5 – 2 lbs a week. Most experts agree that those who lose weight slow and steady are more likely to keep it off (2). That means you can lose at least 16 pounds in 2 months, but likely more if you’re dedicated and have a lot of weight you want to lose.
To lose 20 pounds or more in 2 months, you’ll want to strive to lose at least 2.5 pounds a week. If you’re following a good training program and eating the right foods, that’s more than doable for most people!
The key is to stick to mostly complex carbohydrates and put your body in an energy deficit.
The Importance of Carbs for Building Muscle
Besides the noticeable drop in energy you’ll feel if you avoid carbs completely, you’ll also have a hard time building muscle. That’s because your muscles are fueled with glycogen, the energy for your muscles. I’ll spare you all the scientific mumbo jumbo, but when your body breaks down the foods you eat, it gets converted into glucose (blood sugar), which is then stored in your muscles as glycogen.
And guess where you get the magical effects of glycogen from? That’s right – carbohydrates!
Without glycogen, your workout performance will suffer and you won’t maximize muscle growth (3).
Other Benefits of Carbs
Now you know some of the benefits carbs have to offer, but there are some others worth mentioning. Did you know that carbohydrates can keep your testosterone levels high?
In this study, those who were on a high-carbohydrate diet had higher T levels and lower cortisol levels than those on a low-carbohydrate diet (4).
Also, since carbohydrates are high in fiber, they aid in digestion and control your cholesterol. Since carbohydrates are your body’s energy source, they’re paramount for your brain, kidney, heart, and CNS.
Moreover, carbs can help relax you since they increase your serotonin levels, which acts as an antidepressant and improves your mood (5).
Recap
Unfortunately, the web is suffocated with a bunch of misleading information surrounding carbs. Carbs won’t make you fat, calories will.
Carbohydrates are essential for muscle growth and for your body to function properly. Plus, it doesn’t hurt that most mouthwatering foods are loaded with carbs. As long as most of the carbs you eat are complex carbs, you’ll be able to have your cake and eat it too.
Click the social links below to share this with any carb haters you know!
References
1 – Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2 – Paisey, R. B., Frost, J., Harvey, P., Paisey, A., Bower, L., Paisey, R. M., Taylor, P., & Belka, I. (2002). Five year results of a prospective very low calorie diet or conventional weight loss programme in type 2 diabetes. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 15(2), 121–127. https://doi.org/10.1046/j.1365-277x.2002.00342.x
3 – Ivy J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of sports science & medicine, 3(3), 131–138.
4 – Anderson, K. E., Rosner, W., Khan, M. S., New, M. I., Pang, S. Y., Wissel, P. S., & Kappas, A. (1987). Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life sciences, 40(18), 1761–1768. https://doi.org/10.1016/0024-3205(87)90086-5
5 – Wurtman, R. J., & Wurtman, J. J. (1995). Brain serotonin, carbohydrate-craving, obesity and depression. Obesity research, 3 Suppl 4, 477S–480S. https://doi.org/10.1002/j.1550-8528.1995.tb00215.x
Best Spices To Beef Up Your Meals For Weight Loss
Give your meals some flavor with the best spices for weight loss.
For our weight loss goals, we often hear that eating can’t be fun, but with the best spices for weight loss, it actually can be. No more plain chicken breasts, or cold, flavorless broccoli. Looking to those certain spices that can really boost our weight loss goals will ensure a great tasting meal while also putting an emphasis on our sculpting and toning goals. And more, once you buy a container of any of these spices, they will last a long time for a more cost-effective solution.
Eating well can be difficult, but it doesn’t have to be. When faced with the option of a good tasting meal, it can be easy to want to cover our plates with our favorite sauce. But we must refrain. Here is where spices can come in handy to really boost all areas of our fat loss goals in efforts to help us reach our desired goals. By adding taste without calories or other nonsense that can ruin our gains, we set ourselves up better when we look in the mirror.
We’ll talk spices and more below. The different kinds of spices that taste great and work well, why you should stay away from certain condiments, although we love them, and the best way to approach spicing up your meal so it doesn’t totally overpower you. With the best spices around for weight loss, you love how you look and how your meals taste.
Why Stay Away From Certain Condiments?
Certain condiments tend to have a lot of sugar and other elements on the nutrition label that we just can’t have ruin our gains. While there are alternatives out there, be them sugar-free, reduced sodium, and more, for those following a strict diet and way of approaching weight loss effectively, staying away from certain condiments may be a wise decision.
Here is where spices will come into play. By providing great tastes, while also working to give you nutritional value, you will start to see a difference in how you look and feel when you mix in these spices to your nutrition plan without a problem.
Best Spices For Weight Loss
Let’s take a look at some of the best spices for weight loss. Knowing which ones are out there and how best to tackle your goals can be of great assistance as you start to find your meal prepping groove. With benefits to weight loss, why wouldn’t you want to put these spices into your dishes for the best gains possible? So, without dragging this along further, here are some of the best spices to beef up your meals while seeing those weight loss goals.
Black Pepper
Black pepper can work to enhance your metabolism while also working to stop the build up of extra fat. Black pepper extract is also used in supplements as an aid to provide for better absorption, making black pepper a nice spice to put in the mix for more than just weight loss benefits (1).
Ginger is an interesting one for this will promote better digestion and work to keep cravings at bay by suppressing your appetite. The potential to help with weight loss, ginger will provide that interesting flavor to put on your dish (2).
Cayenne can work to speed up your metabolism to burn more calories in efforts to see those weight loss goals take shape. By working to reduce hunger as well, you won’t feel like you have to snack as often, thus leading to less calorie intake. For those who want a bit of a kick, definitely give cayenne a try (3).
Turmeric may help with weight loss by preventing fat from being stored and working to enhance thermogenesis. When mixed with a healthy diet, turmeric can aid in those weight loss goals, but again, that ties into a healthy lifestyle to start. It also has other benefits like relieving inflammation which is a nice bonus (4).
Saffron might sound too fancy, but trust us, it is a great spice. Working to reduce cravings, it can stop overeating and help with weight loss results. Psychologically, it does have some mood-enhancing effects that will contribute to feeling better overall and keeping up with your progress (5).
Ginseng is another one you may be hesitant of, but it doesn’t hurt to try it. By controlling certain hormones and working to keep your appetite in check, this may have nice weight loss effects while giving you that added taste (6).
Cinnamon is one of those spices we love to put on a variety of things and sprinkling this onto meals at any time of day can be of great assistance. For appetite control, reduced belly fat, and less cravings, cinnamon is a nice option to potentially help with those weight loss goals (7).
How Much Spice Should I Use?
Ultimately, this is up to you. There are people who love pepper and tend to load it up. Others just need a sprinkle to get a hint of a taste. The nice part about spices is that you can experiment and play around with how much you want and how other spices may work together. It isn’t an exact science with spices when you’re simply trying to add some taste to your meals. Don’t overthink it and just enjoy the different flavors you now have.
Wrap Up
The best spices to beef up those meals for weight loss can be game changers when it comes adding variety into your meals. With the right approach and knowing how best to season our dishes, we can get rid of the boredom of plain old meals and work to capitalize on our gains much better. Trying new spices can be an enjoyable process so don’t be shy and try some these great tasting and healthy options 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
Reference
Singletary, K. (2010). “Black Pepper: Overview of Health Benefits”. (source)
Anh, N.; et al. (2020). “Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials”. (source)
Varghese, S.; et al. (2017). “Chili pepper as a body weight-loss food”. (source)
Hewlings, S.; et al. (2017). “Curcumin: A Review of Its’ Effects on Human Health”. (source)
Mashmoul, M.; et al. (2013). “Saffron: A Natural Potent Antioxidant as a Promising Anti-Obesity Drug”. (source)
Li, Z.; et al. (2018). “Ginseng and obesity”. (source)
Mousavi, S.; et al. (2020). “Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials”. (source)