Tag: Nutrition
How Glutamine Works As An Effective Bodybuilding Supplement
What glutamine can do for you and your bodybuilding goals.
When it comes to supplementation and trying to find those supplements to better our growth, looking to something like glutamine may just help those bodybuilding goals. We often look to supplements as a way to kickstart and promote better gains, whether that be to training and performance, or our overall health and wellness. While we know of those popular ones often touted for their amazing effects on gains, some others tend to take a back seat. But they shouldn’t. What something like glutamine can do as a supplement shouldn’t be ignored, especially for those of us bodybuilders looking for the best gains.
With so many supplements out there, and the potential for so many supplements out there, it can be daunting to choose which ones are beneficial and which ones are just nonsense. But something like glutamine isn’t just an experiment by a supplements company trying to make quick cash. Glutamine is in food we eat and something our bodies can make on its own, so by supplementing with it, you can better work to target those desired gains.
Let’s take a look at glutamine and see what this can do for your bodybuilding goals. With the right approach, we can better work to see those gains we want most and ultimately hit our goals no problem. Knowing what it is, the benefits of it, and how this can affect your bodybuilding goals is important as we see those desired results we want most.
What Is Glutamine?
Glutamine is an amino acid that is found in the body. It is made in our muscles and serves as a building block for protein. Known for its benefits, glutamine can help with a number of things like immunity, healthy gut function, and muscle growth, among other things. While we can get it from food, as well as being produced in the body, supplementing with it can increase gains in a number of areas to only improve our training, performance, health, and wellness (1).
Benefits Of Glutamine
The benefits of glutamine should not be ignored and can greatly affect all areas of what we are trying to accomplish. Like all supplements, the benefits vary from athlete to athlete, but knowing the potentials of glutamine and how it can affect your bodybuilding goals is important as you look for a worthwhile supplement to add to your shelf.
Benefits of glutamine supplementation include:
Better Muscle Growth
Glutamine may work to reduce fatigue thus allowing you to push your muscles harder. When combined with resistance training, this allows for better muscle growth and that increased strength that you desire most.
Less Muscle Wasting
Muscle wasting is unfortunate, but glutamine may work to help you recover faster so you don’t suffer those unfortunate losses and can keep on lean muscle. Instead of pulling from muscle reserves, glutamine keeps this intact and finds your body other sources of fuel to pull from (2).
Promote Immunity
Glutamine may work to help boost immunity by serving as an effective nutrient to kill bacteria. The healthier you are, the better off you are and the longer you stay in the gym and off the couch (3).
Increased Recovery & Performance
Working to increase recovery for faster bounce back also ties back into muscle growth. With its ability to cleanse the body, this keeps you healthier and allows for better training, and eventually your overall performance may improve as well (4).
Improved Cognitive Function & Less Stress
Glutamine may improve brain health and cognitive function and can also reduce stress. Stress is a killer of those valuable gains and by working to provide for less stress, you improve not only mental health but also physical health (5).
Is This Effective For Bodybuilding?
Given the above benefits, it would seem that glutamine is an effective supplement to take to improve all areas of your overall health and wellness. By working to help your muscles, either through growth or better retention, you keep on that hard work and see those desired changes to body composition that you want most. Recovery and performance are obviously key in giving you a better quality of life and by putting an emphasis on this, you allow yourself to really see the results you want most.
As for your immunity and cognitive function, it would appear that glutamine does have the ability to assist with this and provide for a better mindset as you grind in the gym. When mixed with solid training and a healthy diet, this can serve you and your bodybuilding goals well.
Is This A Safe Supplement?
Glutamine is safe to take, but definitely consult with a doctor or an expert if you have questions. On your supplement, the recommended dosage and other information is also important to take note of so you know exactly what you are getting and how much you are supposed to take.
Who Is This Best For?
This supplement is great for athletes and those just looking for more of the above benefits. As athletes, we are always seeking to give ourselves the best when it comes to seeing better gains and glutamine seems to offer that. In tandem with a healthy lifestyle and other supplements, it would seem as though this great for those desired gains. As everyday fitness folks or just those looking to better their physical and mental health, glutamine isn’t a bad option.
Wrap Up
Glutamine is an interesting supplement and one worth looking into further. The benefits of what glutamine can do for your bodybuilding goals seem to line up with better gains and overall results, but of course, supplements and their effects vary from person to person. Looking into glutamine isn’t a bad idea at all. As long as you know your goals and how glutamine may affect you, this has potential to be a nice addition to your supplement shelf.
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
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Vasconcelos, D.; et al. (2019). “Oral L-glutamine pretreatment attenuates skeletal muscle atrophy induced by 24-h fasting in mice”. (source)
Cruzat, V.; et al. (2018). “Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation”. (source)
Legault, Z.; et al. (2015). “The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise”. (source)
Jongkees, B.; et al. (2017). “Influences of glutamine administration on response selection and sequence learning: a randomized-controlled trial”. (source)
Can Supplementing With Ashwagandha Help Your Bodybuilding Goals?
How this long-time plant in ashwagandha can help those bodybuilding goals.
Many of us supplement with a host of products, but ashwagandha may be something new to you. Our supplement shelves tend to be full of all types of things. Those traditional supplements like pre-workouts and protein powders sit next to various herbs and natural remedies in efforts to boost our athletic performance and improve our overall gains. We try a variety of things in hopes of giving ourselves the best chance at seeing only the best success. Whether they be natural or something we have entrusted into the hands of a reputable supplements company, we put stock in that they will yield results.
But it isn’t just results for our training and performance. We also focus on our overall health and wellness, knowing full well that a healthy mind will produce a healthy body and ultimately lead us to see those gains and results we want most. Ashwagandha has been around for a long time and is used in a variety of circumstances. As bodybuilders and athletes also seeking to reach our goals, this ancient plant may just help us get there.
Let’s take a look at ashwagandha and see what makes this plant so great. Many benefits allow us to see results to training and performance, but also health and wellness, rounding out a complete supplement perfect for seeing the best possible outcomes. Maybe by the end of reading this, you will have added one more premium supplement to your already stacked shelf.
What Is Ashwagandha?
Ashwagandha is a shrub grown mostly in Africa and Asia. A popular herb, it has been used for centuries in natural medicinal practices to help with a host of issues. Such benefits include reducing anxiety and stress, boosting immunity, and increasing performance, among others. While there is debate around whether or not this herb can produce such results, it has long been touted as an effective supplement, and one worth looking into (1).
Benefits Of Ashwagandha
The benefits of ashwagandha have been explored and studied and research goes both ways. As athletes looking to give ourselves the best when it comes to supplements, we should always be cautious and further investigate what we put into our bodies so we only see effective and efficient gains. Let’s take a look at some of the potential benefits of ashwagandha and see what this herb is really all about.
Energy & Endurance
When it comes to ashwagandha, energy and endurance is a potential benefit to note. It does have the potential to increase both energy and endurance which will in turn lead to strength gains as a result of an efficient workout. General improvement to overall exercise is also something this may do (2).
Strength
Possible effects on strength hint that ashwagandha is useful when combined with resistance training to offer the best when it comes to your strength training and overall muscle building goals. An increase in muscle mass was noted in one study when combined with such resistance training (3).
Immunity
For immunity, ashwagandha may improve immunity. While further study was noted in one journal, it did not totally dispel the fact that ashwagandha could help boost immunity (4). Used in natural medicine for quite some time, anecdotally, this herb is traditionally seen as something useful for immune boosting properties.
Libido & Sexual Function
Used a way to boost libido and increase sexual function, ashwagandha has long been used as a viable tool. One study notes that ashwagandha may improve sexual function in healthy individuals where this may be a problem (5).
Stress & Sleep
We all know that stress can hinder our gains as well as poor sleep. Ashwagandha has been studied in this regard and results showed that this can reduce cortisol levels while also improving sleep (6). For those looking to optimize recovery while also easing their mind, this is a promising supplement to do just that.
Who Can Benefit From Using It?
Many can benefit from using ashwagandha and the above benefits and respective studies are promising. People struggling with sleep, managing stress, sexual dysfunction, and performance goals can potentially benefit from using something like ashwagandha to reach their goals. Of course, this includes bodybuilders and athletes who are looking for ways to see better results.
Does This Help Your Bodybuilding Goals?
With the science and anecdotal evidence, it does appear that ashwagandha has potential to help your bodybuilding goals. Like all supplements, this isn’t a one stop shop for gains, but what it does give you is promise in potentially helping you see those gains. For things like energy and strength, as well as promoting better sleep, this is may give you what you need in that regard. Stress can be a killer for everyone, but especially for athletes putting themselves through the ringer day in and day out. By working to alleviate stress, you set yourself up better when it comes to seeing better workouts.
As for immunity, staying healthy is key. More time in the gym means more gains. While further studies need to show scientific proof, the anecdotal evidence over years of using ashwagandha does seem to show that it may help with immunity.
Wrap Up
Ashwagandha has long been touted as a useful herb. With the benefits listed above, it appears that ashwagandha holds its own and does seem to help in a number of ways. While this may not help everyone, it certainly has potential and is worth looking into more as an effective way to boost your bodybuilding goals. Like all supplements, this won’t cure everything, but it will give you a good foundation, in tandem with a healthy lifestyle, to see positive effects take place. Look into ashwagandha and see if this is the right fit for you. You may just add another supplement to your shelf.
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
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Shenoy, S.; et al. (2012). “Effects of eight-week supplementation on Ashwagandha on cardiorespiratory endurance in elite Indian cyclists”. (source)
Wankhede, S.; et al. (2015). “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial”. (source)
Mikolai, J.; et al. (2009). “In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes”. (source)
Dongre, S.; et al. (2015). “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study”. (source)
Salve, J.; et al. (2019). “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. (source)
Straight Facts: The Top 10 Biggest Nutrition Mistakes In Bodybuilding & Fitness
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Jerry Brainum breaks down the straight facts for the top 10 most common nutrition mistakes in bodybuilding, fitness, and strength sports.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum did an entire Straight Facts episode breaking down the biggest training mistakes that individuals usually make in bodybuilding. This week, Brainum is following up on this topic but focusing on the nutrition side of bodybuilding. What are the biggest nutrition mistakes in bodybuilding and fitness? Jerry Brainum breaks it down – let’s jump into it.
Mistake #1: Eating Too Few Calories
The most basic aspect of nutrition and dieting is understanding calories. We all have a resting metabolic rate – this is the bare minimum of calories we burn just being alive each day. In order to lose weight – less calories must be consumed under your resting metabolic rate.
Sounds simple. But you can actually eat too few calories hurting your ability to lose weight. This is why some bodybuilders and even regular folks with new fitness goals eventually plateau on cutting pounds. If you eat too few calories, your body will go into “starvation mode” this lowers your metabolism in order to save as much energy as possible during this “starved” state. Suddenly, your not losing weight anymore.
It’s frustrating – but the key here is to actually try not to loose weight too fast (another item on this list later) by cutting massive calories. Aim for one or two pounds per week. Allow yourself a cheat day (so long as it’s not too over-indulgent). This helps keep your body out of starvation mode.
Mistake #2: Eating Too Many Calories
This one is much more simple. Of course, if you eat too many calories per day or per week – you’ll slowly gain weight. This is great for bodybuilders looking to bulk. But for those trying to get lean it can be frustrating to get stuck while trying to lose points.
While most people know not to eat too many calories – it’s easier said than done. Typically, the biggest mistake here is that individuals are actually bad at counting calories. They under-judge what a cheat meal actually adds. Or they snack periodically throuhgout the day not realizing how many calories they are really adding into their deit.
The result? An individual thinks they are eating 800 calories per day (for example) but are really eating 1200 without knowing it.
Mistake #3: Trying To Lose Too Much Weight Too Fast
Trying to loose too much weight too fast will lead to struggles with weight loss. Either because you crash not being able to keep up with a challenging diet or you accidentally push so hard that you start losing muscle instead of fat.
If you lose muscle, not only will you lose your definition and your physique but you will also lower your resting metabolic weight. That creates a viscous cycle where you now need to cut even more calories to lose weight. This can make your dieting see-saw between periods of weight loss and weight gain.
Ultimately, the human body can really only lose up to three pounds of fat per week. Anything more is either losing water weight or muscle. Don’t be fooled by your desire to lose weight into actually making the entire process more of a struggle.
Mistake #4: Avoiding Dietary Fat
This one is simple. Dietary fat is not the enemy. While it sounds obvious that you should cut fat out of your diet in order to keep off fat… it’s not exactly how that works. A zero fat diet is actually worse for you than a healthy balanced diet. It hurts not only your overall health but can also affect your bodybuilding goals to improving your physique as well.
Mistake #5: Eliminating Fruit and Vegetables From Your Diet
There are some vitamins and nutrients that you can only obtain from fruits and vegetables. So while it might be tempting to remove them from your diet to save on some calories – it’s not the best option.
Missing out on these key nutrients will not only make you less healthy, it will make you more sluggish. It will make it harder to be motivated to train hard in the gym or keep up with your diet. Not only that – but certain nutrients in fruits and vegetables can help suppress your hunger. Thus making it easier to stay on point with the rest of your diet.
On top of that, fruit and vegetables can be a great source of fiber, which brings us to…
Mistake #6: Not Eating Enough Fiber
Fiber is essentially the food for your intestinal health. It’s what makes your bowel movements easier to pass. And beyond that helps keep your gut healthy. While it may seem small, it would be foolish for a bodybuilder to skip out on getting the correct balance of fiber into their diet. Maintaining a healthy stomach and intestines helps your body operate and consume the rest of your diet at it’s best.
Mistake #7: Eating Too Fast
The mind takes about 20 minutes to start acknowledging that the food you are eating is making you full. So if you eat too fast, it’s common to actually accidentally eat too much and suddenly feel extremely full 20 minutes later. We’ve all been there on big days like Thanksgiving at the very least. You suddenly regret every mouthfull of food you’ve swallowed and now feel like you’re about to explode.
That’s an extreme example but in general it’s important to eat slow. This is a small but powerful psychological tactic to eat less per meal. Great for those looking to lose weight or who typically overeat throwing off their physique.
Mistake #8: Not Eating Enough Protein
This is less of a problem in bodybuilding – but a warning for those who are focusing on losing weight. While reconfiguring your diet to cut down on calories, you may accidentally cut too much protein out of your diet. Less protein means less muscle growth. At it’s worst, this kind of protein cut can lead to diminished muscle.
As we stated earlier, the more diminished your muscles are, the lower your resting metabolic rate will be. This can then throw off your entire diet as you keep trying to cut more food out.
On top of this, if you are looking to lose weight and get shredded with a nice physique – missing out on protein is a basic but big mistake.
Mistake #9: Eating Too Many Carbohydrates
On the flip side, eating too many carbohydrates can be a big mistake for bodybuilders. There is occasionally spread advice for bodybuilders to consume mass amounts of carbs. It’s claimed that this helps build muscle and is vital for serious bodybuilders.
However, carbohydrates are less important compared to glucose. This is the key element bodybuilders need from carbs. There are other methods to obtain this. Carbs, on the other hand, can often make it harder to trim down for shredding. So instead of turning to carbs – follow Jerry Brainum’s advice for alternative methods of obtaining glucose into the body.
Mistake #10: Not Drinking Enough Water
Another simple one but sadly one that is far too often overlooked. The average person drinks far less water than they need in a given day. While this is not a super tip – it’s one that helps create a foundation for all other bodybuilding and fitness tasks. Better hydration means better energy in the gym.
It means you will sleep better as well. It means you will recover more significantly too. Recovery is key for building a physique. So ensure that you are hydrated at all times.
Wrap Up
Jerry Brainum breaks down these misconceptions and nutrition mistakes in more specific detail than we cover here. That’s why you should make sure to check out the latest episode of Straight Facts for the full breakdown. Make sure to swing by each Wednesday for new episodes!
What Is The Carnivore Diet & Is It Effective For Weight Loss & Gains?
Does this all-meat diet really work?
Most of us enjoy eating plenty of meat and the carnivore diet can give us just that. When it comes to seeing great gains, we love to eat those protein sources that fill us up and encourage muscle growth, for not only does that benefit our gains and aesthetic, but also our overall quality of life. The carnivore diet is an interesting idea and one that may just help you out.
Like all diets, the carnivore diet may work for some and not for others. Knowing what to look for in both the advantages and disadvantages can greatly improve all your goals and give you just what you need to succeed.
Let’s jump into the carnivore diet and see what it’s all about. As something brought to even more attention by Joe Rogan, by the end, you may just want to give it a try or you may politely pass on it for something else.
What Is The Carnivore Diet?
The carnivore diet consists of eating animal products only. This zero-carb diet leaves no room for fruit, grains, or plant-based foods (1). The idea comes from our ancestors only eating meat as a source of nutrition and takes fruits, vegetables, nuts, and grains out of the equation. While this diet sounds great for meat lovers, like anything, it has its pros and cons to consider before diving right in.
What You Can Eat & What You Can’t
For the carnivore diet, there are those foods that you can and cannot eat. Knowing your food list and how best to structure this diet will better prepare you for what is coming if you choose to follow this meat loving diet.
Foods You Can Eat
Foods you can eat on this diet include red meat (beef, lamb, etc.), white meat (turkey, chicken, fish, etc.), eggs, dairy products (butter, cheese, etc.), and organ meat. These do have nutrients you need and can provide those essentials that some people think you do miss from other food groups.
Food You Cannot Eat
For the carnivore diet, there are of course those foods you cannot eat that you should definitely know about. These include fruits, vegetables, nuts, seeds, grains, sugar, processed foods, and certain beverages (sodas, energy drinks, among others).
Benefits Of The Carnivore Diet
Benefits of the carnivore diet include certain areas where you wish to improve your health, training, performance, and lifestyle. For those interested in this diet, it is important to know the benefits before you dive right in.
Benefits of this diet include:
Weight loss: Through increased satiety and increased body fat metabolism, you work to lose weight and see those desired body composition changes (2).
Gut health: With the right approach to the carnivore diet you may improve gut health with glutamine, omega-3 fatty acids, and collagen to help strengthen your gut.
Inflammation: By lowering insulin levels and supporting gut health, you may decrease inflammation.
Cognitive function: With key nutrients, you can improve cognitive functioning and mental clarity while enhancing neuroprotective benefits (3).
Downsides Of This Diet
While these are great benefits, like anything, there are downsides that are also worth noting. Some of the disadvantages of the carnivore diet include:
Nutrient deficiency: Without plant-based foods in your diet, you leave room for certain deficiencies in your diet that can unfortunately play a role
Lack of fiber: When it comes to fiber, you severely lack it from food on the carnivore diet and fiber supplementation is something to heavily consider.
High in cholesterol and fat: This diet tends to be high in cholesterol and fat so keeping your levels in check may be something of a challenge.
No phytonutrients: Phytonutrients are found in certain plants and can be beneficial for preventing diseases and boosting overall health, but with this diet and the lack of plants, you miss out on them (4).
Is This An Effective Diet For Gains?
The carnivore diet can be an effective diet for gains, however, there are those unfortunate drawbacks. For athletes looking to build muscle, you certainly get plenty of protein to do so. With the increased protein, satiety increases and the idea around weight loss is something to heavily consider as well. For its ability to provide fuel and mental focus and clarity, it is also something athletes can benefit from when it comes to boosting training and performance.
However, to think of not eating plants can limit the amount of nutrients one takes in, thus leading to a potential deficiency that you just don’t want or need. High in fat and cholesterol may cause problems down the line as well.
The carnivore diet can be effective for some but definitely not all. If you are someone encouraged to try the carnivore diet, supplementing with a multivitamin is something to heavily consider so you don’t suffer any nutrient deficiencies. Ultimately, deciding on the carnivore diet is up to you but consulting a nutritionist or expert is a good idea as well.
Other Potential Diets To Consider For Results
Aside from the carnivore diet, there are many other diets and approaches to weight loss that can help you see gains. While some may not work for you, others will, and it just takes finding the best option to see those gains you want most.
Other diets to try include:
High Protein Diet– Higher protein with less carbs and sugar.
Keto– Low carb with calories coming from protein and fat
Intermittent Fasting– Timing your eating cycle through eating and fasting throughout the day.
Vegan– Sticking to those plant-based foods.
Paleo– Eat mainly protein, fruits and veggies, and nuts and seeds
Mediterranean– Foods from the countries of the Mediterranean Sea including vegetables, fruits, whole grains, olive oil, among others.
Wrap Up
The carnivore diet has the ability to work for you in many ways, but it has its disadvantages as well. Knowing what you’re looking for can be of great help and working towards your goals is something to consider as well. When all is said and done, knowing what the carnivore diet can and cannot do for you will help you make a better decision for those 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
O’Hearn, A. (2020). “Can a carnivore diet provide all essential nutrients?”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Koh, F.; et al. (2015). “Role of Dietary Protein and Thiamine Intakes on Cognitive Function in Healthy Older People: A Systematic Review”. (source)
Gupta, C.; et al. (2014). “Phytonutrients as therapeutic agents”. (source)
Complete Guide To Joint Support Supplements For Overall Support
This complete guide to joint support supplements will give you everything you need to find the perfect supplement.
We constantly put our bodies through a lot and joint support supplements are the perfect solution to support and control that unwanted pain. Our lifts are important and as athletes seeking to put up big numbers, enhance recovery for faster bounce back, and see results we want most, having the right supplements backing us is of the utmost importance. Thankfully, supplement companies have proven they are willing to help us get there with joint support products.
You may be thinking that stretching, yoga, and other forms of recovery can heal joints and provide for the best overall care when it comes to see effective gains. That is a reasonable thought and all of those should definitely be included in your routine. However, supplements have the ability to boost our gains on all levels, and when it comes to our physical health, we should not take this for granted.
Let’s take a look at this complete guide to joint support supplements so you get the best chance at seeing those gains you want most. Able to alleviate joint pain and provide for the best support when it comes to seeing results, these supplements can work wonders as you seek to put up PRs and continue to see great gains.
What Are Joint Support Supplements?
Joint support supplements are great for alleviating joint pain, supporting your joints during workouts, and promoting fluid movement for mobility and control (1). For athletes who put massive amounts of stress on their joints, like bodybuilders, these supplements can protect things like your knees, as well as other vital connecting points used to perform sport specific or functional movements. With the right ingredients and formula, you are well on your way to seeing the best support thus leading to the best gains.
Benefits Of Joint Support Supplements
The benefits of joint supplements can work for you on all levels of your workouts and physical movements. Once you see what these can do, you will be well on your way to those gains you want most.
Benefits of joint support supplements include:
Support joints: Give yourself the best support for those movements so you feel strong and stable during any exercise.
Promote fluid movement: Lubricate those joints and allow for free-flowing fluid to maximize movements.
Reduce inflammation: Inflammation can occur for a number of reasons and by working to reduce this and swelling, you will feel better and perform better.
Alleviate pain: Pain can be debilitating, but by working those joints and reducing pain, you will be able to perform at a much higher level without risk of injury.
Restore strength: Strengthen those joints so they can handle any load that many come your way.
Help with mobility: With increased fluid flow and better movement, you will enhance mobility for even better movements.
Improve your quality of life: Pain and inflammation can ruin not only sport specific movements, but also everyday activities. With the right supplement, you can improve your overall quality of life.
Check out our list of the Best Joint Support Supplements for awesome supporting products!
Key Ingredients To Look For
When it comes to your joint support supplements, there are some key ingredients to look for which can help make your decision easier.
Glucosamine
Glucosamine can work to reduce pain and stiffness while also increasing mobility and overall function of your joints. By helping with cartilage formation, it allows for better repair for all those pain needs (2,3).
A natural anti-inflammatory, this can work for joint pain and the alleviation of it (4). Also containing antioxidants, this will work to reduce oxidative stress caused by serious exercise and training.
Boswellia is great for reducing muscle stiffness and discomfort while also alleviating pain and inflammation (5). This is also a strong anti-inflammatory agent.
Collagen is often associated with hair, skin, and nail growth, but it is also great for protecting your joints (6). It does this by providing cushioning and lubrication for only the best in terms of movement.
Chondroitin
Chondroitin can limit joint pain and improve mobility while also increasing synovial fluid production for better blood flow (7).
While these are just a few, joint support supplements contain many other ingredients to help keep you on track. Be sure to check out the label and do some research to see what the other ingredients in each respective product can do for you.
Why Someone Would Take These Supplements
Someone would take a joint supplement if they are involved with heavy lifting or serious training to alleviate pain and provide for the best support. Also, by working to strengthen your joints, athletes who undergo grueling training will see improved performance for the ability to see results by improving their overall quality of life.
For those not engaged with serious training, joint support supplements can work to the effect of reducing pain to help with everyday movements and activities so you can enjoy what you do pain free.
Safety & Effectiveness
Joint supplements are safe and effective, but like all supplements, it is best to check with a doctor or expert if you have further questions or concerns. Reading the label and making sure everything is designed to the highest of standards is important because it should be working for your overall health.
Check out our list of the Best Joint Support Supplements for awesome supporting products!
Wrap Up
Joint support supplements are great supplements to take to alleviate pain and provide the best support for all your joints. This complete guide has hopefully set you up so you know everything to know about these great supplements and what they can do for you. Look into some of these products and see which one fits your needs for the right supplement is out there and can greatly improve your health, training, performance, and overall quality of life.
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
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
Ogata, T.; et al. (2018). “Effects of glucosamine in patients with osteoarthritis of the knee: a systematic review and meta-analysis”. (source)
Jerosch, J. (2011). “Effects of Glucosamine and Chondroitin Sulfate on Cartilage Metabolism in OA: Outlook on Other Nutrient Partners Especially Omega-3 Fatty Acids”. (source)
Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Siddiqui, M. (2011). “Boswellia serrata, a potential anti-inflammatory agent: an overview”. (source)
Trentham, D.; et al. (1993). “Effects of oral administration of type II collagen on rheumatoid arthritis”. (source)
Zhu, X.; et al. (2018). “Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials”. (source)
Gym Crush – Anllela Sagra
Anllela Sagra – The Fitness Model
To some people, girls in gym clothes are hotter than girls in party dresses and Anllela Sagra is the perfect example of this. Sagra is a 25-year old Colombian fitness celebrity who has made her mark on Instagram with her drop-dead gorgeous face and a perfectly crafted physique.
Back at home in Colombia, lifting weights was thought of as a men’s thing and the idea of ‘muscular girls’ wasn’t well received. Anllela set out to challenge this mindset, and going by her gigantic following – she might have won the challenge.
A Flawless Physique
Anllela is from Colombia where being a fitness model wasn’t considered the right thing to do for a girl. Sagra started out wanting to become a normal fashion model but soon changed her ambitions after a chance encounter with a fitness enthusiast in the gym.
Anllela started lifting weights in the gym and turned her slim physique into a toned and muscular one. After getting a feel for the gym life, Sagra set out to become Columbia’s first female fitness model.
Anllela Sagra is beautiful, fit, strong and a lot of fun. Her unique personality and drive have garnered a lot of attention and turned her into a fitness icon, and her 11 million Instagram followers are proof.
Breaking Stereotypes
Don’t let her pretty face fool you. Sagra’s workouts are nothing short of brutal and will set your muscles on fire by the time you’re done. Anllela often shares her workouts on her Instagram page for you to follow along.
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Anllela is big on motivational training videos and chances are you’ve already seen her in such videos before. Sagra’s work ethic and dedication are what have helped her achieve a chiseled body and the fitness celebrity status.
Look at her photos, and it feels like she is best friends with the camera. The Colombian beauty will leave you awe-struck with her photos, and wondering why don’t more girls lift weights.
Bathroom selfies might be a thing but Sagra takes it one step further with her bathroom videos. Photos can be edited with filters but the videos Anllela puts up are untouched and show her Greek-goddess body in its full glory.
Sagra’s washboard abs can put most of the fitness athletes to shame. Anllela maintains her conditioning throughout the year and looks like she is always ready to jump onto a magazine cover.
Anllela is raising the standards of selfies for the female fitness athletes with her gorgeous pictures. Sagra has upped the game for the ‘woke up like this’ selfies with just one post.
Not being around a gym can’t stop Anllela from getting a workout done. She isn’t the typical gym rat and enjoys the outdoor life. Follow Sagra on Instagram and she’ll keep you glued to your phone for hours.
Who would you like to see featured in the next Gym Crush article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
How To Create A Great Supplement Stack For Total Gains
The right supplement stack will take your gains to new heights.
We all take supplements, for we know what they can do for our gains but finding the right supplement stack will exponentially grow our gains ten-fold. While one supplement is just fine to see effective growth, taking multiple supplements that work well together in tandem can be that game changer you’ve been looking for. As bodybuilders and athletes seeking only the best gains, it is important that we maximize our potential with the right stack.
Looking to those supplements we already take, try and see which ones will pair well together. We’ll discuss a few stacks later on that are perfect for a specific goal in mind but ultimately you know your body and what it needs to succeed. Knowing your goals is imperative, for that will affect what products you buy, what kind of training you do, and what nutrition plan you follow. While supplements aren’t everything, they certainly can help take your gains to the next level and to a level you definitely want to see.
Let’s jump into supplement stacks and see how effective these can be. With the right approach, all those gains you want most are right around the corner and will greatly affect how much growth you see, how much fat you lose, and how shredded of an aesthetic you can produce.
Why Supplements Matter
Supplements are an efficient way to get extra nutrients into our bodies, so we see the growth we want most. By tackling the right approach, we can better produce gains we seek and see results we work hard for. Eating whole foods and following a good plan is a portion of the battle, while training and following a good plan is another portion. But supplements are that third key component that can take your gains to new heights.
Supplements matter because by following the right plan, you can see better benefits to things like muscle growth, recovery, fat loss, energy, muscle pumps, and our overall health. Ultimately, we seek to elevate our performance because better performance yields better results.
Key Supplements To Stack With
Let’s take a look at some key supplements you should be taking and ones that will work well together in certain stacks, dependent on your goals of course.
Protein Powders
A good protein powder will work to pump you with adequate amounts of protein so you never suffer from low protein intake. As the foundation and building blocks of all muscle, protein can increase muscle growth while also boost recovery, allowing those muscles to heal and repair themselves (1,2). Also, protein powders are good weight loss aids by working to keep you full for longer without the need for snacking (3).
Pre-Workout
For those looking to get the best energy and increase muscle pumps, a pre-workout supplement is something to definitely consider. Able to increase energy and focus, reduce fatigue, and improve blood flow, this supplement can greatly affect your pre-workout gains (4,5).
Creatine is a very popular supplement among bodybuilders and athletes and can increase strength, improve your metabolism, and boost overall athletic performance. With many types and different forms, the ability to find something to your liking is absolutely possible (6,7).
A great intra-workout supplement is BCAAs and these will increase muscle growth, reduce fatigue, and decrease overall muscle soreness (8,9). These, along with EAAs (essential amino acids) will ignite muscle growth and prove to be a nice supplement for those mid-workout needs.
Multivitamin
A multivitamin is something we all should take but this is imperative to pump you with essential vitamins and minerals often missed in a whole food diet. An easy supplement to take at the start of your day, your overall health and wellness needs are covered in no time.
Omega-3’s
Omega-3 supplements come in many forms including fish oil, krill oil, and even plant-based products. Able to promote eye and brain health, fight inflammation (10), and increase bone and joint health, you get a great supplement working to pump you with healthy omega-3 fatty acids.
Fat Burners
Losing fat and looking to shred can be challenging but a fat burner is something to improve your overall physique. Working to boost metabolism, support appetite suppression, improve cognitive function, and maintain lean muscle, this supplement allows for the best gains for those looking for a leaner, more toned aesthetic.
Testosterone Booster
Suffering from low testosterone levels can be terrible but a testosterone booster is something to improve your overall health as well as performance. Increasing sex drive, improving cognitive function, aiding in body composition changes, and allowing you to reach optimal T levels are just some benefits of what this supplement can do (11,12).
Mass Gainer
For those looking to really pack on mass, a mass gainer is what you need most. High in calories with a great balance of macronutrients, mass gainers can boost muscle growth and recovery, help keep you lean, and allow you to pack on serious mass. The nice part is these are typically high in fiber with digestive enzymes to allow for better digestion and absorption of these nutrients.
Best Way To Go About Stacking
With the supplements above and their respective benefits, stacking these in an efficient way can lead to only the best gains. Below are some great supplement stacks to try to maximize your gains.
Muscle Building
Build that solid muscle and look to sculpt a strong and stable physique.
Pre-workout
Creatine
Protein powder
Omega-3
Performance Enhancer
Give yourself everything you need to boost overall athletic performance to see gains.
Testosterone Booster
Pre-Workout
Creatine
Mass Gaining
Improve your overall mass and provide for a serious bulk as you beef up.
Mass Gainer
Protein Powder
BCAA
Ultimate Shred
Lean down and look shredded as you burn away stubborn fat while maintaining lean muscle.
Fat Burner
Protein Powder
Multivitamin
Wrap Up
Finding the right supplement stack for you is something to absolutely consider for it will take your gains to the next level. The right supplements in your routine can make all the difference and will greatly impact how you progress in your training and overall performance. Check out these stacks above and set yourself up for the best success.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle”. (source)
Calder, Philip C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Corona, G.; Giagulli, V. A.; Maseroli, E.; Vignozzi, L.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Travison, Thomas G.; Morley, John E.; Araujo, Andre B.; O’Donnell, Amy B.; McKinlay, John B. (2006). “The Relationship between Libido and Testosterone Levels in Aging Men”. (source)
Best Muscle Building Fruits & Vegetables For The Best Gains
Put these muscle building fruits and vegetables into your diet for serious gains.
When looking to build muscle, we always hear about the macronutrients needed to consume in order to build muscle and the most effective gains, but muscle building fruits and vegetables can be of great assistance to us. Those whole foods we often hear about are lean meats, red meats, eggs, fish, whole grains, nuts, and leafy greens. Seems to be the case most of the time at least. But too often do we forget that there are fruits and vegetables on the shelves that can greatly help us with building muscle.
The nutrients packed into muscle building fruits and vegetables are hard to ignore and will help keep us in the gym and off the couch. Whether for immunity, inflammation, recovery, or muscle building, these nutrients are key in helping us see only the best gains possible. It should be said that you can get these nutrients from a multivitamin supplement so you never suffer any deficiencies, or a super greens product to give you all of those essential vitamins and minerals, but why not enjoy the taste and spruce up your meals?
Let’s take a look at some awesome muscle building fruits and vegetables to see just what these can do for our overall gains. While this might not be the same as eating tons of protein, what these fruits and vegetables can do are still pump you with vital nutrients so you see the growth and results you want most.
Benefits Of Fruits
For your bodybuilding goals, a common myth around fruit exists that can stop you from taking in these valuable nutrients. Fruit can assist with weight management, and with some fruit containing fiber, this will aid in digestion and help keep you full. Packed with nutrients, these can help with immunity and inflammation while also boosting cognitive function (1). So, while fruit does contain sugar, that is natural and something your body doesn’t mind taking in.
Benefits Of Vegetables
Similar to fruits, vegetables contain valuable nutrients perfect for helping you see gains inside and out of the gym. For those looking to lose weight, green vegetables, and all vegetables for that matter, can help you feel full and aid in digestion, given the amount of fiber in them. Also, nutrient-dense and carb-rich veggies are necessary for you as you look to build that overall shredded aesthetic (2).
Best Muscle Building Fruits & Vegetables
Let’s dive into these muscle building fruits and vegetables to see just how they can help build muscle. While they aren’t like protein serving as the building blocks of muscle, the benefits around each of these whole foods can assist muscle growth and give you those gains you want most.
Bananas
Bananas are high in antioxidants and potassium and will help relieve oxidative stress and inflammation. Great for relieving muscle cramps and soreness, these will help keep you in the gym longer so you see those valuable gains (3).
Apples
Apples are high in fiber and can keep you full for longer. They also contain pectin giving them prebiotic qualities to help with good bacteria in your gut. More weight loss gives more room for those muscles to fill out and show off that shredded physique.
Blueberries
Also containing great antioxidants, blueberries are perfect for muscle recovery. By allowing your muscles to recover, you build muscle since recovery time is where the muscle can heal. Putting an emphasis on recovery is equally as important as putting an emphasis on the actual workout (4).
Avocado
Avocados are great for strengthening bones and supporting joints while also keeping you full. Known for its fiber content, this is great for digestion and losing weight. Healthy fats and tons of antioxidants pump you with necessary nutrients, so you see serious gains unfold.
Oranges
We all know oranges as that fruit to help with immunity, containing high amounts of vitamin C. Keeping you healthy overall will keep you in the gym and working hard to see gains. Polyphenols also in oranges can help with brain development and memory functions, keeping you more mentally alert during those grueling workouts (5).
Kale
An anti-inflammatory food, kale is great for digestion while being high in iron and vitamin K. This is the perfect ingredient to mix with any dish and will provide for those leafy green needs. This, along with spinach, can round out your green repertoire in such a way that you won’t want anything else.
Beets
Beets have the ability to improve blood flow by increasing nitrate levels and allowing for better movement through the blood vessels. This will give your muscles blood to operate at full capacity and improve overall performance (6).
Cauliflower
A nice alternative to certain dishes, cauliflower has been used for pizza crusts, to replace chicken wings with cauliflower wings, and even as a rice replacement. Great for fighting inflammation, aiding in weight loss, and being in high in fiber, the nutrients in cauliflower are hard to ignore.
Butternut Squash
A versatile food, butternut squash is a nice alternative to pasta or a potential side dish among other things. Helping with immunity, inflammation, weight loss, and regularity, what you will find is that squash can add color to your diet while also assisting with your muscle building goals.
Wrap Up
It is hard to ignore the benefits of muscle building fruits and vegetables for they can add variety and versatility to your meals. Having the option to diversify and give yourself the right nutrients is important as you look to build muscle. Protein is the building block of all muscle. We won’t refute that. But we will say that by adding muscle building fruits and vegetables to your diet can make all the difference as you seek the best for all your muscle building needs.
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
University of Kent (2021). “Consuming fruit and vegetables and exercising can make you happier”. (source)
Edith Cowan University (2021). “Green leafy vegetables essential for muscle strength”. (source)
Miller, K. (2012). “Plasma Potassium Concentration and Content Changes After Banana Ingestion in Exercised Men”. (source)
McLeay, Y.; et al. (2012). “Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage”. (source)
Lamport, D.; et al. (2021). “Polyphenols and Cognition In Humans: An Overview of Current Evidence from Recent Systematic Reviews and Meta-Analyses”. (source)
Kolluru, G.; et al. (2012). “Beets, Bacteria, and Blood Flow”. (source)
Understanding The Best Type Of Creatine For Gains
As humans we’re constantly looking to make improvements upon ourselves. We’re never just content to be average and let someone steal the glory, especially if you’re a competitive athlete. Rather than allow things to pass us by, the competitors within us push us to strive for perfection.
Even if perfection is unattainable, we nevertheless strive for it in order to prove to ourselves that we’ve left no stone unturned. But that motivation and drive can sometimes only get us so far. When we’ve reached our limits, we look for other options that may help us get the edge on the competition.
Pushing hard will always be a requirement for securing glory, but a little extra help will ensure that we’ll either obtain ultimate victory, or at least push ourselves as far as we can go.
In this search for physically greatness and superiority we’ve found a number of different tools. Some utilize anabolic steroids to push themselves while others look to less controversial means to pushing their body to the next level.
For those individuals, creatine is usually an option that they turn to. But people don’t want to just have anything they can simply find at the health store. People are always looking for the best product on the market and as such are constantly searching for the best creatine supplement.
But before we even get into that, we need to discover exactly what creatine is, what it does to the human body, and the side effects that can occur.
RELATED: Looking for the best creatine on the market? Check out our official buyers guide review for the top 10 creatine supplements.
What is creatine?
So for those out there who don’t know or were unsure, creatine is a natural occurring substance within the human body. Yes, it is a supplement as well, but things are a bit more involved than that. Creatine can turn into creatine phosphate within the body.
Creatine phosphate in turn helps create a substance called adenosine triphosphate or ATP. ATP in turn can provide energy to the muscles to promote muscle contractions.
So while it may be naturally occurring in the body, creatine can also be obtain in other ways. Some of the best creatine products you can consume come from protein filled foods such as meat or fish.
So before you rush out and buy a ton of creatine powdered supplements, understand that the best creatine comes from sources you’re likely to be consuming already.
What does creatine do to the body?
So the big kicker that everyone wants to know about is what does creatine actually do? Why is it such a hot commodity? Well, ever since the 1970s when scientists were researching the effects of creatine on the human body, they discovered that the substance in supplement form could in fact enhance physical performance.
How? It seems that studies have found that creatine can enhance the human body in a number of ways. It has been shown to improve strength, increase muscle mass, as well as aid with quick recovery during a training session.
The muscular boost experienced by the user can make them more explosive and allow them to perform movements with large bursts of energy, particularly during high intensity activities like sprinting or weightlifting.
But here’s the tricky thing about creatine. Though there is evidence to suggest that the supplement has some great performance effects in some athletes, other users have found little to know difference in their performance after taking creatine, particularly in endurance related sports.
So though you may looking for the best creatine on the market, there’s a chance that you could little to no effect while taking it. Not everyone’s muscles respond to creatine which can make the product a hit or miss for some individuals.
What are the side effects of creatine use?
Research is put into how creatine can be utilized to help health issues like heart failure and heart attack, as well as a host of other illnesses. But that doesn’t mean that creatine isn’t without its side effects.
Many who take creatine do so in excess and as such can experience side effects such as weight gain, anxiety, diarrhea, fatigue, fever, headache, kidney and stomach issues, and rashes. Creatine supplements can also have dangerous interactions with diabetes medications, acetaminophen, and diuretics. Caffeine can actually increase these side effects when taken with creatine.
If you are going to use creatine it’s highly recommended that you drink a great deal of water while doing so to help protect your internal organs. Drinking up to a gallon of water throughout the day while consuming creatine is highly recommended. If you have kidney or liver problems, or suffer from diabetes you should avoid taking the supplement entirely.
What is the best creatine?
So after all this you still want to know what the best creatine supplement is, right? Well, the best bet is to stick to whole foods to avoid consuming creatine in over abundance. But if you were going to utilize a creatine supplement, here’s the short and sweet answer. While there are many different creatine supplements on the market, it’s best to stick to the typical creatine monohydrate.
It’s on par with any other creatine supplement on the market and there is no evidence to suggest that other supplements are more effective than creatine monohydrate. So if you’re looking to experiment with the best creatine supplement, keep it simple and try creatine monohydrate.
Do you use creatine? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Beginners Guide To Lean Bulking For Effective Gains
How best to kickstart your lean bulking goals if it’s your first time.
For those looking into lean bulking, you have come to the right place. Lean bulking is a great way to see serious gains while allowing yourself the opportunity to set yourself up and live a healthy lifestyle all while building muscle. Bulking has taken on a life of its own but with the right approach, it isn’t as hard as it may seem.
In opposition to dirty bulking, lean bulking, often referred to as clean bulking, is a great way to set yourself for success down the line. Watching calories, eating whole foods, and prioritizing supplementation has its perks for putting on efficient gains and allowing yourself to thrive inside and out of the gym. By knowing how best to approach a clean bulk, you will set yourself up for only the best gains.
Let’s jump into this Beginners Guide For Lean Bulking and see what makes this such an effective way to build muscle. Knowing what it is and how best to approach it when it comes to training, nutrition, and supplementation will better prepare you for whatever comes your way as you look to get as massive as possibly while being as healthy as possible.
What Is Lean Bulking?
Lean bulking is when you try to gain as much muscle with as little fat as possible. This is where your protein intake would be increased and both fat and carbs are typically quite reduced. The foods involved with lean bulking are clean and can come from things like lean meats, fish, fruits, vegetables, and whole grains. The key is to watch your caloric intake and to avoid sugar, as this can have an effect on your muscle building.
To contrast lean bulking, looking at something like dirty bulking is an easy opposing viewpoint when it comes to a bulk. Dirty bulking focuses on quantity of food and is less about a ratio of macronutrients and more about overall calorie count. Overall, lean bulking is a much better option for not only do you put health above all else, but you allow yourself to see more effective gains.
How To Prioritize…
Training
When it comes to training during a lean bulk, you need to follow a plan that supports muscle growth while also accelerates fat loss. Resistance training will put an emphasis on muscle growth and allow for only the best gains to unfold (1). By focusing on building muscle directly, you give yourself a better chance at changing your physique and turning fat into muscle.
High-intensity interval training (HIIT) is another great approach for this high-intensity style workout will get your heart rate going to burn calories while also building muscle to see gains (2). Longer forms of cardio can be mixed in here and there but know that the more cardio you do, the hungrier you may feel so sticking to weightlifting with efficient cardio is the way to go.
Nutrition
For nutrition, ensuring only whole foods is imperative as you look to see only the best gains. Foods like lean meat, fish, and some red meat can give you optimal levels of protein. Whole grains are perfect carb sources for energy and leafy green vegetables, as well as those with color can greatly affect your gains for the better. Avoiding sugar and artificial additives is also important for these can limit muscle growth and stunt fat loss.
Supplementation
The key to a clean bulk is the right supplements. Working with only the best supplements can give you that edge so you never have to suffer from any deficiencies or sacrifice gains. Key supplements like pre-workouts, fat burners, BCAAs, and protein powders can raise your workouts to the next level and give you the exact gains you are looking for.
Protein powders are a great way to get ample amounts of protein into your diet and mix well with water, another beverage of choice, or in a protein shake. You can also mix with oats or other foods to ensure your protein limit is to the max. Protein powders will increase muscle growth, help with recovery and aid in weight loss (3). For those wanting a great option, Enhanced Whey Protein Isolate is that protein supplement to enhance your gains to new heights.
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Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Lean Bulking Tips & Tricks
In order to have an effective lean bulk, here are a few tips and tricks to keep you going when things get tough:
1. It Will Take Time
A lean bulk will take some time so stay on course, write what you need to down, and give yourself the best chance at seeing success.
2. Calories Are Huge
Your caloric intake is very important here and can make or break a lean bulk. Keeping tabs on the amount of calories you need in a day and how many you consume will help you with honest and helpful records.
3. Supplements
Find the right supplements for you can stick to them. They will help you greatly as you look to see those gains you want most.
4. Don’t Neglect Cardio
While lifting is essential, don’t neglect some cardio which can greatly help you with shedding calories and ultimately losing fat. Remember, HIIT workouts are great ways to get in cardio while also building muscle.
5. Keep Goals Realistic
So often when we set goals, we start to reach for the stars. Remember that these things take time and going with the flow and allowing yourself to hit little victories along the way is a great way to see gains.
Wrap Up
This beginners guide to lean bulking will give you everything you need to see serious gains. A lean bulk is an essential way to see growth and one that is safe, healthy, and effective at that. Following the right tips can be of great assistance and give yourself the benefit of the doubt as you work hard and stick to the right lean bulking plan.
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
Westcott, Q. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)