Tag: Nutrition

What Is The Volumetrics Diet & Is It Effective For Gains?

What Is The Volumetrics Diet & Is It Effective For Gains?

What it is, does it work & more!
Our dieting and weight loss goals can be hard but great approaches, like the volumetrics diet, can work for only the most effective gains. It can be hard to find a diet that works for us. Many of those influencer types online claim to have the magic bullet, that secret weapon to drop fat fast and look absolutely shredded. It’s just not possible. Losing weight takes times, so too does building muscle. But the right plan of attack can make it go smoothly.
Things to consider when choosing your diet plan are affordability and functionality. Dieting can get expensive which is something we just don’t need. That strain on our wallets can often times get too much and lead us down a road not suitable for fat loss. Where functionality comes into play is having the ability to stick to your diet even if you aren’t tied to the kitchen. To-go meals and other ways of eating must be compatible with your work and personal life.

Let’s take a look at the volumetrics diet and see what this is all about. It has been around for a while but not many people know about it. From what it is, the advantages and disadvantages, and how effective it can be, you will have a baseline to work off of to see if its right for you. Plus, we will mention some other diets that you can try to see great weight loss success as well.

What Is The Volumetrics Diet?
The volumetrics diet has been around for a while but is not as popular as some of those we know about. Typically, a diet is based on calories consumed versus calories burned away. What the volumetrics diet does is it puts an emphasis on the volume of food being eaten, as opposed to the number of calories consumed (1). With more food in your stomach, the more full you will feel, thus leading to weight loss.
By increasing those nutrient dense foods and high water volume foods, you will feel more full, thus consume more calories leading to increased weight loss. When paired with a solid training routine, you will feel energy and see results with all of the goals you put forth.

Four Groups Of Food
For the volumetrics diet, food is grouped into four categories dependent on their calorie density. The groups are as follows below:
Group 1: Very Low Density Foods
These are non-starchy foods like broth-based soup, non-fat milk, and non-starchy fruits and vegetables. These can really be eaten at any time and some call them “free” food, although it is important to remember portion control regardless.

Group 2: Low Density Foods
These are starchy foods including starchy fruits and vegetables, cereals, low-fat meats, among others. While these are increasing in density, you still can eat a fair amount of these, but remember to watch the portion sizes.
Group 3: Medium Density Foods
Foods like meat, cheese, and bread are included in this list, among many others. These tend to higher in fat and carbs while also having sugar.
Group 4: High Density Foods
These are the occasionally eaten foods much higher in fat, carbs, and sugar than the other three groups. These include butter, nuts, oil, candy, and those sweet treats we all know and love.

Why This Diet Is Great
The volumetrics diet is great because it allows you to have larger, more filling meals without taking in so many calories. As a result, your hunger will decrease and you will see increased fat loss as the result. Separating foods into groups makes it easier to prepare and know just what to eat and when while not limiting you on most foods. Along with a high fiber intake, you will stay full and assist in gut health as you start to lost weight and shred out.
Why This Diet May Not Be For You
Your macronutrient intake may be lower than necessary and that could cause problems. A lower fat intake may actually make you feel more hungry than you really are. On top of that, a low protein intake will decrease satiety and can hurt your muscle building goals. This diet may also be time consuming since much of it requires cooking at home and preparing meals, so for those constantly on the go, consider another approach to fat loss. Ultimately, this is one of those diets where careful counting and tracking is required. For those not interested in keeping tabs on everything, then you may also find another approach is better.

Is The Volumetrics Diet Effective?
As a safe and effective way of eating, this can be an effective tool for weight loss. By lowering your caloric intake as you increase exercise and activity, the two in tandem can work well for your goals. For those looking for a long-term solution, the nutritional balance of this approach is great and will allow you to see effective results if you stick with it.
Other Diets To Try
While the volumetrics diet is certainly one that can help you, diets don’t work for everyone. Knowing your options is important and with various diets out there, you have a great chance at fat loss. Whether it be something like keto, paleo, carnivore, intermittent fasting, or even the chicken and rice diet, once you find one you love, losing the weight becomes easy
Wrap Up
The volumetrics diet is an interesting approach to weight loss and by putting an emphasis on volume of food as opposed to calories, it gives you a good idea of what to look for out of your diet. Grouping foods into separate categories and making sure you get the most out of your diet is important for you need the right approach to stay on track. Give the volumetrics diet a try and see if its right for you. The nice part is, there are other diets to give you a chance.

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

Foreyt, J. (2012). “The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off”. (source)

Killing Protein Farts – How to Prevent Gas from Protein Shakes

Killing Protein Farts – How to Prevent Gas from Protein Shakes

Killing Protein Farts – How to prevent gas from protein shakes
You’re 3 squats in to a set. You’re stomach starts twinging, reacting to your core being tight, pushing against what feels like rolling bubbles in your gut. The guy or girl behind you is close enough to hear the drama that is about to unfold. On the final rep, you can’t hold it.
The blast travels far, the noise deafeningly awkward. You either stand proud and pray it goes unnoticed, or run to the darkest corner of the gym dragging any methane along behind you like a floaty tail.

PROTEIN FARTS

Protein is your key to muscle. And, we’re here to tell you that not all protein is created equal. We’ve been using, or some of us have, vegan protein for a while. Generally most people will find one of the biggest factors of bloating (and protein farts) from protein is lactose…and guess what contains no lactose…
Now, don’t go crazy here, we’re not saying one protein is better than another. Don’t rip your little vest off just yet.
LOL VEGAN PROTEIN?!
When it comes to protein sources, so many lifters and athletes will turn their nose up at vegan protein. “LOL”, might be a common response. But, for those looking to dial in their protein consumption and align it even more with their training goals and ass leak prevention, Vegan protein shouldn’t be ignored.
Don’t worry, we’re not about to tell you to meat is murder, or how being vegan is ‘the only way maaaaaan’ either (seriously, the author just demolished a chicken and mozzarella sandwich).
We also recognize that whey protein is absolutely key, and won’t ever be replaced by vegan protein.
When Vegan Protein Makes Sense…
Vegan protein isn’t just good for reducing gas and protein bloat, it has some other benefits and times where it could be useful for you.

Preventing excess fat gain

Simply put, vegan proteins are derived from plants. Whey is derived from milk. This means, that most whey protein will contain saturated fats and have a higher calorie content than plant based alternatives.
Plant based or vegan proteins may lead to further metabolic benefits, due to the fact that our bodies require more energy to break down plant proteins than a standard whey protein. 

Minimising bloat and preventing gas from protein shakes

Another piece of simple science, but whey protein contains lactose due to the fact it is derived from dairy. It’s this that is the normal reason for people to experience bloating from protein, and can happen to anyone, even if you don’t have any issues with lactose digestion. Plant proteins have a far less inflammatory effect on the stomach. [1]
Vegan proteins can be a great way to cut the gas you’re experiencing. Especially if you’ve tried a another form of whey and its still not curbed it.

Similar Gains to Whey

A study on pea protein found that males who supplemented twice per day, saw a 20% increase in the thickness of their bicep muscles. This study, showed that those on a placebo only saw an 8% increase. This growth was surprisingly nearly the same as whey protein.
Similarly brown rice protein supplementation led to an increase in bicep size of 12% over an 8 week period. The subjects here supplemented 3 times per week after weight training.  [2]
Recommended Vegan Protein – National Bodybuilding Co. Full Prep

Other Types of Protein
The supplement industry is booming with choice, and it’s set to continue growing. With as much as $32 billion predicted to be spent on supplements in 2021. This boom has led to the rapid growth and development of new products, some which are gimmicky, some which are useless and some which can actually give you some sort of value.
You cannot dispute whey protein has bigger amino acid profile, and contributes to recovery due to the fact it has quicker bio availability.  BUT, for combating protein bloating and slowing down on the tracksuit tearing protein farts a change of protein is required.
Whey Isolate to Combat Bloating
So, if you’re not sold on a plant protein, then you could always try whey isolate. This does still contain lactose, however is more refined and so should help reduce the gas your experiencing from your protein shakes.
Again, it’s the lactose that is likely the issue. But give whey isolate a try if you’re wanting to keep your protein source as animal based and not already tried it.
Recommended Transparent Labs Grass-Fed Whey Protein Isolate

References:

 Overduin J, Guérin-Deremaux L, Wils D, Lambers TT. NUTRALYS(®) pea protein: characterization of in vitro gastric digestion and in vivo gastrointestinal peptide responses relevant to satiety. Food Nutr Res. 2015;59:25622. Published 2015 Apr 13. doi:10.3402/fnr.v59.25622
Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5
Kalman DS. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods. 2014;3(3):394-402. Published 2014 Jun 30. doi:10.3390/foods3030394

How Whey Protein & Oats Work To Build Serious Muscle

How Whey Protein & Oats Work To Build Serious Muscle

This combo is perfect for muscle building.
As you look to build muscle, knowing the right foods to eat can be of great assistance and a fantastic duo like whey protein and oats may just be on top of the list. We know what to eat, for so many meals exist that can give us the right nutrients to build muscle, but that one key meal is important, especially as we look to kickstart the day. Whey protein and oats is that protein packed meal to enjoy for breakfast that will give you all the necessary nutrients to see that growth you want most.
Being in the gym is one thing and we all know you need the right exercises and training to see serious gains. But what you eat matters and should not be overlooked for the wrong foods can stunt all your gains and limit your ability to build muscle. You need to stay the course and eat only those whole foods, especially those that are high sources of protein. The right amount of protein daily is exactly what you need to see the most amount growth.

Let’s take a look at whey protein and oats and see what makes this meal so great. The benefits of both alone are enough to convince us of what this can do, so together, it is a superhero meal. Plus, having it for breakfast is a great way to kickstart your day.

Benefits Of Whey Protein
Since protein is the building block of all muscle, having a great supplement like protein powder can greatly assist with all our gains. The benefits of whey protein are hard to ignore and can launch your muscle growth and recovery goals to the next level. To start, whey protein is a great source of protein and contains plenty of nutrients and other nutritional benefits. It will help with muscle growth and recovery (1,2), while also working to keep you full (3). By keeping you full, this reduces cravings and works for better weight loss.
A versatile and convenient supplement, protein powder can be taken post-workout to maximize your gains or during the day as a snack to keep you full. Low in calories and high in protein, this is exactly what you need to see all the necessary changes to your physique you need most.

Benefits Of Oats
Oats have incredible nutritional value and are a good source of carbs and fiber. Rich in antioxidants, oats will help keep those free radicals at bay while also lowering cholesterol levels and protecting your LDL levels from damage (4,5). As a filling food, it will also assist with weight loss as you look to limit the amount of snacking.
The benefit to oats is that you can add anything to them. Some people like peanut butter, others like fruit, but here is where whey protein can really make a difference.
Whey Protein & Oats: The Perfect Muscle Building Combo
When put together, what you get from this great meal is a great balance of carbs and protein, with fiber to keep you full and moving regularly. As athletes looking to maximize our muscle building and growth potential, it is important for us to find those muscle building foods that will work for our overall benefit. By combining whey protein and oats, you have just created that top tier muscle building food. Plus, you can add fruit to it for added sweetness and depending on your flavor of whey protein, blueberries, strawberries, or bananas are great options.

Recommended Whey Protein: Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
While finding the right protein powder can be a challenge, we wanted to share a great protein with you so you can see huge gains. Transparent Labs is a great company creating premium supplements and this protein powder is one of, if not the, best on the market.

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.

Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent whey isolate for you and your body weight goals and is easy to digest compared to a whey concentrate.

Great Muscle Building Stack
Along with this great protein powder from Transparent Labs, looking to a great muscle building stack can help those gains immensely. The supplements you are looking at in a muscle building stack are creatine, protein, pre-workout, and BCAAs. Transparent Labs is an honest company and one that is fully transparent with their labels, so you know exactly what you’re getting.
With this stack, protein will help with growth and recovery while pre-workout will work to provide for energy and muscle pumps before your workout. Creatine gives you a nice recovery boost while increasing strength and size and those BCAAs will help push through fatigue and aid in muscle growth. All in all, this muscle building stack is the perfect supplement to see amazing gains.
Wrap Up
When it comes to finding those top muscle building foods for you to see effective gains, looking to those foods like whey protein and oats can make all the difference. Packed with protein, carbs, and fiber, you give yourself a well-rounded meal with the right nutrients to see only the most effective gains. Having this as part of your breakfast routine can be a game changer and will only benefit you in the long run as you start to build a better routine for yourself. Give whey protein and oats a try, find the best whey protein for you, and watch your gains take off today.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato

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)
Peterson, D. (2001). “Oat Antioxidants”. (source)
Harvard Medical School (2015). “Whole-grain oat: Best bet for lowering cholesterol”. (source)

Foods That Don’t Deserve Their Reputation: What to Cut and What to Keep

Foods That Don’t Deserve Their Reputation: What to Cut and What to Keep

Foods That Don’t Deserve Their Reputation: What to Cut and What to Keep
Nutrition is the hardest part of fitness. You know it’s true. There’s food prep, calorie counting, endless formulas promising to predict your perfect macros, and a never-ending need for self-restraint. Even if you love to cook, the process of perfectly-on-point nutrition can get tedious.
If only you could zap a couple decades into the future when your smartwatch will monitor your blood glucose and metabolic rate in real-time, and alert you to when you need to eat based on your next scheduled workout and current vitals. The technology is coming along, but in the meantime, you still have to make some careful calculations (and informed guesses) about what your body needs.

It’s certainly not easier with the endless stream of diet trends, nutritional supplements, and trainers trying to sell you their lifestyle packages. Discerning the real science from the cherry-picked, profit-motivated generalizations is exhausting. No one has time to read the latest medical journal, clip coupons, and prepare a week’s worth of rice and broccoli.

To save you time and energy, we’ve pulled together the top offenders of “mislabeled” foods. Those snacks you thought were healthy might be creating the layer of fat still covering your six-pack, and those foods you’ve religiously avoided might not be as bad as you think.
The Pantry Purge: “Health” Foods to Skip
Let’s start with the foods that conventional knowledge says are okay, or even healthy. If you look back over the last 50 years, it was often profitable for these foods to be marketed as a diet food, or to be considered healthy when laid alongside the other, sugar-laden food being introduced into grocery stores. Here are the top offenders:

Yogurt gets touted as a great breakfast food. In truth, plain, low-fat greek yogurt isn’t that bad for you, but most of what’s available is highly sweetened yogurt with some kind of fruit — either chunks throughout or resting on the bottom. The flavoring used adds a lot of sugar, and anytime there’s fruit at the bottom of that cup, it’s more like eating jam by the spoonful.

Juice is a wonderful, sugary way to get some empty calories. Most juices fall into the same trap yogurt does — because it’s fruit adjacent, and there might be a tiny bit of real fruit in it, it must be healthy. In truth, juice is all the sugary parts of fruit without any of the helpful fiber or carbohydrates. If you want to fast or cleanse, skip the juice and look for bone broth.

Granola hangs around because of it’s crunchy, hippy, health-conscious vibe. In reality, granola was developed as a high calorie, lightweight snack that could be carried by backpackers and hikers. Modern versions of the snack are flavored with sweeteners and the nutrition profile more closely resembles a dessert than a fibrous meal additive.

As an honorable mention, beware anything trendy. This can be hard to pin down, but if something is suddenly wildly popular, touted as a superfood, or related to a diet, it’s probably because someone is making money off it. In the last several years, chia seeds, cauliflower pizza, and acai berries have all made the rounds. Each of these foods are good in moderation, but they aren’t superfoods or magic bullets.

It might seem like breakfast and mid-morning snacks are an easy target, but when compared to lunch and dinner, you’re more likely to have holes in your breakfast nutrition. While most things are better than pop tarts and sugary cereal, there’s more to creating a balanced, nutrient-dense breakfast than passing on the processed foods. If you’re at a loss for what to eat, try egg bakes, omelets, breakfast wraps, or plain yogurt with fresh fruit.
Foods That Don’t Deserve Their Bad Reputation
Just as there are sugary foods masquerading as the key to health, there are foods that have been shamed into oblivion. When you dig into it, though, they’re really not that bad. As with everything, moderation is key, but it might be time to reconsider adding these foods back into your meal plan.

Bread suffered from the Atkins diet, and it’s still suffering, in part because the fluffy white bread you can buy at the store has little nutritional value. If you’re a sandwich lover or just miss toast, look for sprouted bread. It has fewer carbs and a lower glycemic index, so you won’t get a blood sugar spike. Plus, when the grains are sprouted before being milled, you get an additional 4 grams of protein over 12 grain bread, extra fiber, and less gluten.

Egg yolks suffered their downfall when the medical industry became worried about cholesterol and its link to heart disease. The yolk of the egg contains dietary cholesterol, so many people opted for egg whites or to skip eggs altogether. Recent evidence contradicts that stance, noting that high cholesterol is influenced by saturated fat more than dietary cholesterol. While the recommendation is to no more than one egg per day, that may vary based on activity and fitness level.

Cacao is an indulgent way to introduce micronutrients into your foods. The unsweetened chocolate powder (not be confused with cocoa) contains anti-inflammatory compounds and antioxidants, helping to reduce stress throughout the body and decrease the risk of cardiovascular disease. It also boosts your mood and your immune system, so next time you’re feeling blue or craving something sweet, don’t be afraid to blend some cacao into your smoothie, or reach for some dark chocolate.

This time, the honorable mention goes to spicy foods. Crazy-hot hot sauces and wing challenges have made spice tolerance a challenge. It’s generally assumed that spicy food can cause upset stomach, heartburn, and other digestive issues. Extreme heat may leave you feeling uncomfortable, but moderate spice claims a number of health benefits. Turning up the heat provides anti-inflammatory nutrients, an improved immune system, less bacteria, and added longevity. Not to mention, the heat can actually rev up your metabolism. If you’re closely watching your calories during a cut, it may not help much, but it could push you over that plateau. There’s certainly no harm in trying; just make sure to keep your scoville units to a tolerable level, and focus on ginger, tumeric, and chile peppers for the greatest benefits.

If you’re switching up breakfast to avoid sugary yogurt, try a couple of whole eggs or some avocado toast. Cacao powder can be blended into a protein smoothie for added richness with little caloric impact. Spicy foods might be the easiest of all — buy some bulk ground spices and sprinkle them on just about anything.
A little heat can brighten up the other flavors in a dish without adding calories or relying on rich sauces. Just make sure to buy in bulk to keep the cost down; buying spices by the jar gets expensive quickly.

Updating Your Meal Plans
It might feel like more work than it’s worth to incorporate new foods when you’ve already got a strong system going. Instead of trying to upend your current routine, look for places to make simple swaps or add some new foods here and there.
Long story short, most naturally occurring foods aren’t going to do you in, just eat them in moderation. Bread is definitely processed, but opting for a sprouted grain will bring you more benefits than abstaining entirely.
Enjoy what you like to eat, just watch your macros closely and pay attention to what your body performs best on (hint: most bodies like variety). Make some sprouted bread toast to sop up your egg yolk, or find some cayenne chocolate to finish your meal with. Your mind and your body will thank you.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Alyssa is a lover of words and movement who happily resides in the Pacific Northwest. If she’s not at the gym or out playing pick-up games, she’s probably feeding her favorite humans something stealthily healthy or devouring her latest bookstore find. She’s passionate about making health and fitness accessible to anyone, regardless of their situation. Tweet her @arobinsonwrites.

Multivitamins For Working Out- What Should You Buy?

Multivitamins For Working Out- What Should You Buy?

For those who work out, what is the best multi to buy?
When you train hard to gain muscle, you also need to pay attention to muscle recovery, which means providing your body with what it needs to keep improving, being multivitamins. Not only will this help you to keep seeing new gains in the gym, but it will also contribute to your overall health and well-being.
Regardless of whether you’re an advanced bodybuilder or new to the game, nutrition is the most important thing. Bodybuilding happens at the gym, in the kitchen, and in the supplements you consume.

Ideally, you would like to get all of the vitamins you need from the food you eat, but unfortunately, that just isn’t possible. As someone who spends a lot of time working out, your body requires a large amount of both macronutrients and micronutrients to reach its peak performance. 

The Role Of Bodybuilding Vitamins
Bodybuilders spend hours in the gym training and are required to follow strict diets. A high amount of protein boosts your amino acid levels, which is necessary to put on muscle. However, it is not sufficient to consume a lot of protein if you fail to get all the micronutrients you need. Deficiency can impact your body in many ways, which will hinder your performance, slow your recovery, and limit your body’s ability to build muscle.
Vitamins fight inflammation, promote a healthy immune system (1), increase mental clarity and focus, and aid your body in the growth and repair of muscles. What a good multivitamin will do is offer the best chance at receiving all of those vitamins and minerals you may miss from whole foods. What you get is the ability to maximize training, performance, and your overall health.
When Is The Best Time To Take Multivitamins?
There isn’t necessarily one best time to take multivitamins but most people take them in them morning with breakfast. Taking with food will not upset your stomach and taking it in the morning allows you to stay on a decent routine. For those who may struggle with pills, consider a chewable or gummy vitamin, as well as a powder, so you can get all these nutrients no problem.

What Multivitamin Should You Buy?
Not all multivitamins are created equally. And too much of a vitamin can be just as harmful as a deficiency. Therefore, you need to make sure that you are consuming a quality product when you supplement with a multivitamin.

That is why we recommend National Bodybuilding Co. Bodybuilders Multivitamin, which has been specifically designed for people who spend hours training and want to reach their peak performance.
National Bodybuilding Co. Bodybuilders Multivitamin

National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.

National Bodybuilding Co. Bodybuilders Multivitamin is made from natural ingredients and is safe for daily consumption. Designed specifically for bodybuilders, this will work to quicken muscle recovery, support the anabolic process and recovery, boost your immune system, and provide for balanced hormones. With professionally researched dosages, no harmful fillers or additives, and a fully transparent ingredients list, you know exactly what you’re getting with this amazing multivitamin.
Benefits Of National Bodybuilding Co. Bodybuilders Multivitamin
As a bodybuilder, you need to consume nutrients that will enable you to perform your best and continue to build muscle. To make sure that you are giving your body what it needs, you should be taking a multivitamin that has been designed specifically for bodybuilders.
National Bodybuilding Co. Bodybuilders Multivitamin has been scientifically researched and clinically dosed to provide bodybuilders with exactly what they need. It contains 13 vitamins and minerals and 3 herb blends designed to improve your immune system, balance your anabolic hormones, and enable your body to recover faster.
But remember a multivitamin cannot make up for a poor diet. As a bodybuilder, you need to make sure you are eating right as well as supplementing. Knowing which foods can better prepare you for all those gains will prove to be worthwhile as you seek to improve your diet.

How National Bodybuilding Co. Bodybuilders Multivitamin Can Benefit You
We like National Bodybuilding Co. because the ingredients are not trademarked, which means that they are fully transparent. This allows us to see exactly what goes into it and what benefits you should expect to see with daily use.
Faster Muscle Growth
National Bodybuilding Multivitamin is jam-packed with ingredients that aid muscle growth.

Firstly, your body requires Vitamin A to grow and repair bodily tissues, including muscle tissue.
Your body also needs Zinc to make proteins and DNA.
Vitamin D has also been proven to increase muscle strength and reduce injury (2).
Molybdenum aids enzymes that are the building blocks of muscle.
Manganese further promotes muscle growth.

Quicker Recovery

Vitamin A, Vitamin E, Vitamin C, Selenium, and Manganese are powerful antioxidants that reduce oxidative stress and inflammation (3).
At the same time, B vitamins transport oxygen to your muscles, increasing hypertrophy.

All of this works to recover your muscles quickly and efficiently.
More Energy and Better Wellbeing

B vitamins are a well-known mood enhancer that brings increased focus and mental clarity (4).
Vitamin C is also a mood booster that provides you with more energy.
Chromium improves mental clarity and limits brain fog.
Magnesium calms anxiety.
The Antioxidant Fruit & Energy Blend is designed to boost energy, wellness, and focus further.

Balanced Hormones

Vitamin D increases testosterone levels in your body (5).
Vitamin C helps to keep your hormones balanced.
The Male Support Blend also contains ingredients designed to increase testosterone, boost male vitality, and protect cells in your testes from damage.

Improved Mind-Body Connection

Strong Bones

Vitamin D and Calcium work together to keep your bones strong and healthy, which is essential to support your muscles.

Improved Immune System

National Bodybuilding Co. Multivitamin includes an Immune Blend, designed to keep your immune system healthy, even when you are training hard.
Zinc also helps to fight off foreign invaders to your immune system.

Improved Cardiovascular Health

Copper is integral for your red blood cells to function correctly, which improves cardiovascular health (6).
While Chromium helps to balance your blood sugar levels, which promotes healthy fat loss when you are trying to cut down.

For more great multivitamins, check out our list of the Best Multivitamin Supplements!

Wrap Up
As a bodybuilder, you need to ensure that your body has all the nutrients it requires to function properly. Otherwise, you will always be restricted by deficiencies. However, not all multivitamins are created equal, and you need to make sure that you are taking a quality supplement that has been well researched and clinically dosed. That is what you get with National Bodybuilding Co. Bodybuilder’s Multivitamin. The benefits you should expect to see are quicker recovery periods, a more robust immune system, improved focus, balanced hormones, and even faster muscle building for only the best gains.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato

References

Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
Chiang, C.; et al. (2017). “Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Kennedy, D. (2016). “B Vitamins and the Brain: Mechanisms, Dose and Efficacy- A Review”. (source)
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Rock, E.; et al. (2000). “The effect of copper supplementation on red blood cell oxidizability and plasma antioxidants in middle-aged healthy volunteers”. (source)

5 Big Rocks of A Fit Life

5 Big Rocks of A Fit Life

Foundation of A Fit Life
Most people never see results in the gym because they have been lied to, and they have been doing things incorrectly. Gym bros mislead unsuspecting people into following useless programs that get them nowhere.
If you can’t see any progress or have hit a plateau, this article is for you. We’ll be decoding five things you’ll need to get right if you want to see perpetual gains. Read the article carefully and assess which of the five areas you lack and need to improve in.

Training
Today, many people don’t see any results because they rely too much on their diet while undermining the importance of their training program. If your body gets used to your training routine, your progress will stall.

You need to be shocking your muscles in every workout. Using advanced training principles like supersets, drop sets, intraset stretching, BFR training are incredibly effective ways of taking your gains to the next level.
Nutrition
Even though people are better aware of the importance of the right diet, they make fatal mistakes while designing their nutrition program. People have been misled into believing that eating fats makes them fat, and consuming carbs won’t let them shed weight.
Consuming the macronutrients (carbs, proteins, and fats) in the right proportions is a must if you want to see results. Getting professional help in building your diet plan can help you save time, money and hard work.
Recovery
Contrary to what many people believe, you break down muscles in the gym, and they only grow back bigger and stronger when you’re resting. If you feel sore even after three days of a workout, you need to improve your recovery program.
Supplements are fantastic recovering tools and should be a part of every serious lifer’s routine. Make sure you’re sleeping for at least 6-8 hours every night and are stretching, foam rolling regularly.
Consistency
Consistency is key when it comes to living the fit life and crafting your dream physique in the process. If you’re one of the people who can only hit the gym twice a week, save yourself the trouble of signing up for a gym membership.
Consistency isn’t limited to training. You can’t afford to miss a single recovery session or meal. The day you fall off the consistency train, you give up the right to complain about not seeing any progress.
Fun
Most people quit the fit lifestyle because they find it boring. This might come to you as a surprise, but you don’t have to jump onto a treadmill every day if your goal is to lose body fat.
You could sign-up for dance, swimming, MMA classes or any other physical sport to keep things interesting. Find a sport which you’re interested in learning about because curiosity and fun are great consistency enabler.

Who is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

A Bodybuilders Buying Guide To Multivitamin Supplements

A Bodybuilders Buying Guide To Multivitamin Supplements

Get the most out of your health and wellness with a great multivitamin.
Bodybuilders often find it difficult to consume the optimum levels of vitamins and minerals that they need to be in peak shape from their diet alone. This becomes even harder to do in times where you are cutting to lose fat or lowering your intake in order to prep for a competition. Thankfully, the best way to handle this problem is with a multivitamin supplement, a great tool to pump you with those valuable vitamins and minerals so you only see the best gains.
While it is always better to get your nutrients from whole foods, giving yourself a fighting chance by taking a multivitamin supplement will help you meet your daily needs and is a great way to ensure you don’t become deficient in anything. It can be easy to miss a meal or simply skip one because you think you are fine. But you aren’t just missing a meal. You are missing the opportunity for all those nutrients that you need most to stay healthy inside and out of the gym.

We’ve put together a bodybuilders buying guide to multivitamin supplements so you can better tackle all of those nutrient needs. Knowing what to look for and how best to find it can be a great way to see all those gains you need most. Plus, it alleviates the headache for you trying to figure out exactly what you need.

Benefits Of Taking Multivitamins As A Bodybuilder
By taking a multivitamin as a bodybuilder, you will work to provide yourself with numerous benefits. Everything from maximizing training and performance, to enhance energy levels, to staying healthier overall will all be improved as you pump your body with those valuable nutrients. Benefits of taking a multivitamin as a bodybuilder include:

Maintain muscle: Work to keep on that hard earned muscle to improve training, performance, and your shredded aesthetic.
Assist with a healthy diet: Get those essential nutrients into your body that you may miss with whole foods.
Boost energy: Allow yourself the proper energy to reduce fatigue without the need for stimulants.
Increase cognitive function: Promote better mood, stimulate brain functions, and work to reduce anxiety and stress.
Enhance immunity: Give your immune system a boost by providing for tons of nutrients that help fight off illnesses.

What Should I Look For In A Bodybuilding Multivitamin?
So now you have a good idea of some of the most important vitamins that you should look for inside your multivitamin, what else should you be considering when deciding on a product?
Well, the first thing you should look for is the range of micronutrients in the products. Ideally, you will find one that covers all 25+ of the essentials that your body needs. This means that you will be meeting every nutrient need that your body has. A lot of those vitamins actually work really well together, and in synergy, they prove even more useful than they do on their own.
Next, you should look if there are any interesting additional ingredients not found in other products. Things like creatine or Omega-3s could be a nice addition and could help sway your decision. Plus, you want to make sure the essentials are included or else it just wouldn’t be worth it.

Finally, consider the brand and its reputation. You want to be sure the people you are buying from are looking out for your best interest. Price and price per serving can affect this greatly and knowing you aren’t spending a fortune on a worthless product is important.

Key Vitamins & Minerals
There is a range of different nutrients that your body needs. Here are the most useful ones that you should not miss out on if you want to really give yourself a solid baseline to perform from. The best multivitamins for bodybuilding should include:
B-Vitamins
There are eight different vitamins inside the B-Complex:

B1 – thiamin
B2 – riboflavin
B3 – niacin
B5 – pantothenic acid
B6 – pyridoxine
B5 – pantothenic acid
B6 – pyridoxine
B7 – biotin
B9 – folic acid
B12 – cobalamin

These vitamins are vital for aiding tissue repairs and for turning your carbohydrates into energy. They also help deliver oxygen to the muscles in use throughout your body and protect your central nervous system (1). B-Vitamins are perhaps the most important out of all of the vitamins for these reasons.
If you are a vegan, you are particularly at risk of having low levels of B12 and B6 due to the fact that these vitamins are normally found inside dairy and meat products. This means it is more important for vegans to ensure that they are getting the right levels of B-vitamins. A multivitamin is a great way to do this.
Vitamin C
Vitamin C is a very strong antioxidant and can massively bolster your immune system (2). If you are working out hard and causing stress to your muscles, vitamin c is extremely important as it helps keep your tissue and joints in good condition.
Vitamin D
Most people obtain the majority of their Vitamin-D from the sun. It increases your energy levels, reduces inflammation of the muscles (3), and is key to keeping the calcium levels of your bones at a high level in order to keep them strong.
Vitamin E
Vitamin E is another vitamin that protects your immune system. This is due to its high antioxidant properties. It also ensures that your arteries and skin stay healthy.
Magnesium
Magnesium plays an extremely crucial role in delivering oxygenated blood to muscles. Without adequate levels of magnesium, you will be susceptible to cramps and low endurance levels. It also aids your brain in regulating metabolism and hormone levels (4).
Calcium
Calcium helps your body keep its bones strong and healthy. It also boosts metabolism and promotes a healthy hormone balance.
Zinc
Zinc boosts muscle repair, boosts your immune system, and keeps testosterone levels and production where they should be (5).
Electrolytes
You lose huge amounts of electrolytes through your sweat when you work out hard. This makes replenishing them very important. Sodium, potassium, and chloride all regulate blood pressure and pH levels and will stop you from cramping.
Of course, there are others, but these are some key ones to look for as they will greatly assist with all areas of you training, health, and performance.

When Is Best to Take Multivitamins
We often get asked when the best time to take a multivitamin is. There isn’t a real answer here, either. There are arguments for and against taking your vitamins on an empty stomach, for example. Yes, they may absorb faster, but for some people, they may cause discomfort, and for those people, it is better to take your multivitamin with a meal. If you really struggle with pills, you might want to look at getting a chewable gummy vitamin or a powder that you can mix into water.
Recommended Daily Allowance
Another thing you should look at is how high the individual ingredients score is compared to the RDA. Sometimes products can be really expensive as they contain 300–500 percent of your RDA for a certain mineral. Obviously, this is pointless and is a waste of your money.
The same could be true if the product contains ingredients that are very low compared to your RDA; there is no point if all of the ingredients are under 20-30% of your RDA after all.

Multivitamins Effectiveness & Overall Worth
Your body requires nearly 30 different vitamins and minerals in order to run at optimum levels. Every single one has a role in your body’s functions. If you stick to a routine and take your multivitamin every single day, you will see a massive improvement if you are normally deficient in certain vitamins.
Remember, however, that taking multivitamins is a way to enhance your diet, not replace it. Don’t think that just because you are taking a multivitamin, that you can eat unhealthily. Multivitamins are especially useful for those with joint and muscle pains as they include huge levels of antioxidants that can lower inflammation in those problem areas.
Multivitamins Side Effects & Risks
For the majority of people, multivitamins are perfectly safe to take. There are those out there that have a particularly sensitive stomach, however, and for these, there may be some discomfort or nausea, especially if taken without food.
The only time when vitamins can become dangerous is if they are taken in a dosage way higher than the recommended one. Always take the recommended dosage on the bottle to avoid this. You should also be wary of mixing multivitamins with medication such as Ad-cal or other concentrated vitamin medications.
If you take any prescription medicines, ask your doctor if it’s safe to take a multivitamin.

Best Multivitamin For Bodybuilding
There are more multivitamins on the market then you can count and finding one that is worth the money and that comes highly recommended is hard. But they are out there and we have a great choice for you. The best bodybuilding multivitamin will provide for all the above benefits and then some as you seek the best for your gains.
National Bodybuilding Co. Bodybuilders Multivitamin

National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.

National Bodybuilding Co. Bodybuilders Multivitamin stands out to us because it is designed by bodybuilding experts and provides the perfect iron-hard foundations for you to build an amazing physique upon. You get a strengthened immune and central nervous system that is protected from stress. This is particularly useful for those that train hard or work in a caloric deficit. Inside, you get all of the vitamins mentioned above, as well as a number of extra ingredients that make this an extremely attractive multivitamin.
Selenium
Selenium is one of the most potent antioxidants that there is (6). It negates free radicals in your body, preventing inflammation of the brain and muscles. This means you recover faster and put less strain on your central nervous system.
Copper
Copper competes with zinc to be absorbed into the body. By adding copper, this helps balance out your zinc levels and increases red cell function.
Male Support Blend
Perhaps the most interesting addition to this multivitamin is the male support blend. This includes Lutein and Lycopene, which are both huge antioxidants as well as Stinging Nettle Extract, which is known to boost male hormone levels and vitality.
National Bodybuilding Co is known for its no-bs, high-quality approach to supplements, and this multivitamin does just that. It contains everything you need and doesn’t fluff the ingredient list with a bunch of things you just don’t need.
Other Supplements Bodybuilders Should Consider
When it comes to your bodybuilding goals, it can be challenging to optimize all that hard work, but the help of other supplements can be a game changer for all your needs. For those looking to optimize growth and recovery, definitely consider a protein powder for this will pump you with that valuable protein for only the best gains. Creatine can increase strength and size while also improving blood flow so you only get the best out of every workout. And for those looking to increase their energy levels and provide for muscle pumps, a pre-workout is exactly what you need for that pre-workout success.
Wrap Up
Hopefully, this complete bodybuilders buying guide to multivitamins answered any questions you have about multivitamins. Multivitamins are the perfect tool to help you bridge the gap that you cannot quite reach by diet alone. If you are struggling to eat a balanced and varied diet that contains all of the minerals and vitamins that you need, then a good multivitamin could be the answer to your problems.

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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

Baltrusch, S. (2021). “The Role of Neurotropic B Vitamins in Nerve Regeneration”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Mousa, A.; et al. (2016). “Effect of vitamin D supplementation on inflammation: protocol for a systematic review”. (source)
Vormann, J. (2003). “Magnesium: nutrition and metabolism”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Tinggi, U. (2008). “Selenium: its role as antioxidant in human health”. (source)

Turkey Vs. Chicken: Which Is The Better Protein Source?

Turkey Vs. Chicken: Which Is The Better Protein Source?

Both are staples in a bodybuilder’s diet, but is one better than the other?
You may be someone who wants to partake in the turkey vs. chicken debate. Or maybe you are someone who doesn’t care and wants to eat whatever source of protein you can. That is great and you should. But when it comes to maximizing your goals, and overall gains, knowing which sources of protein can work best for you will give you the best chance at seeing huge gains. The benefit to both turkey and chicken is that they are lean meats. If we were talking about chicken vs. beef, maybe our conversation would be different.
What matters most in your diet is that you work to balance out your macronutrients, but more importantly, the amount of protein you consume. Having the right amount of protein is integral in seeing gains and without it, you just won’t. So, with so many options for protein sources, why are we debating two staples in a bodybuilder’s diet? Honestly, knowing which source of protein is going to give you the most protein should be an answer enough.

Let’s jump into the turkey vs. chicken debate to see which is the better source of protein. Both are staples in a bodybuilders diet but knowing which one may give you more gains is important as you seek the best for your overall growth and development. By the end, you may just be thinking of certain recipes to try as you soon as you sign off your computer.

Importance Of Protein
We hear it all the time but protein is so important to our gains. It is the building block of all muscle so why neglect that and ruin any chance of seeing huge growth. Without protein, our muscles don’t grow, and without muscle growth, you will never see gains. But protein has other benefits than just muscle growth which are important to consider since these aid in our overall health and wellness.
Finding protein sources does not have to be difficult and we all know of the traditional ones like chicken, turkey, fish, lean meats, eggs, among others, but thankfully supplements companies have begun to make protein supplements like whey, pea, brown rice, soy, hemp, and many more.
The benefits of protein for your health and performance include:

Increased muscle growth: Build strength and size by pumping your muscles with protein so they have the foundation to grow (1).
Better recovery: Work to repair those damaged muscles so they can grow back bigger and faster.
Improve weight loss goals: Protein can increase satiety for less snacking and unwanted cravings which can hurt your gains overall (2).
Loaded with nutrients: Protein is loaded with certain nutrients that are great for giving you vitamins and minerals to aid in your overall training and health.

Turkey Vs. Chicken: Which Is The Better Protein?
Now we get to our question of the day; is turkey or chicken better for your gains? We’ll start by saying both are great sources of protein but for your specific needs, it may be important to know a few differences. To start, turkey may be lower in calories on average than chicken, so for those of you really looking to lose weight and put an emphasis on fat loss, turkey may be a solid option for you.
A lot of this comes from the amount of fat in both, with turkey being on the lower end. What is nice is that if you go the store, ground turkey will have options for you in terms of lean content. For example, it says something like 93% lean meaning there is 7% fat content. Or for those really looking for truly lean meat, the 99% lean only leaves room for 1% fat.

For protein content, both are fairly comparable. Depending on the cut of meat, you will find that chicken and turkey are relatively equal in protein content. Which is a great sign for those of us looking to diversify our diet and not eat the same thing over and over again. Knowing that both turkey and chicken will work wonders for our gains should be comforting and without too much stress, you can see great muscle growth with two awesome protein options.
White Vs. Dark Meat
To touch on the idea of white meat and dark meat, what you will find is that white meat is lower in protein myoglobin, whereas dark meat is higher. Myoglobin transports and stores oxygen in the muscles (3). Found mostly in the breasts and wings, white meat is always a great option. Dark meat is found in active muscles, so more the legs and thighs, but regardless, are also great sources of protein. People have their preference as to white or dark meat, but just know both are great options.

Protein Supplements For Added Gains
While eating a whole food meal and getting all of those nutrients from whole food is recommended and better for you, it is important to note that supplements can work for your benefit in a number of ways so you see those gains you want most. When it comes to pumping yourself with protein, either for muscle building, recovery, or satiety, there are some key supplements to look for. Protein powders are key for they will offer a great protein source for post-workout gains. Another supplement to consider is casein protein, for this is a slow-digesting protein perfect for overnight repair and recovery so those gains don’t stop while you sleep.
Wrap Up
When it comes down to the debate of turkey vs. chicken, it would be a disservice to declare a clear winner. Both are great sources of protein and can work wonders for your gains. With the right approach to diet, ample amounts of protein, and plenty of diversity in your diet, you are well on your way to see those gains you want most. And 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

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)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Schweihofer, J.; et al. (2014). “The color of meat depends on myoglobin: Part 1”. (source)

Best Ways To Kick Off Your New Year’s Fat Loss For Gains

Best Ways To Kick Off Your New Year’s Fat Loss For Gains

Start the new year right with the best approach to fat loss.
It’s that time again. New year, new you, right? So often is the new year a time to restart, give ourselves a chance to reset, and launch into a whole new set of goals we think are worth pursuing. Knowing the best ways to kick off your New Year’s fat loss can be massive, for fat loss seems to be a common goal amongst many of us. Maybe you ate a bit too much this past year, or with everything going on you let the diet slip. Fear not, for there are easy and effective ways to ensure your gains continue without a hitch.
Why fat loss matters isn’t solely to look good and have a shredded aesthetic. Sure, for those of us bodybuilders, we can’t afford to have that additional fat lurking around. But what about the average fitness folks, the ones who aren’t counting every calorie, every rep, and every ounce of fat they have put on? With the right approach for them, it is more than possible to see the gains you want most while losing fat and only giving yourself the best chance at physique success.

Let’s jump into the best ways to kick off your fat loss goals to start the new year so you will have a better understanding of just what to do. With the right approach just around the corner, all of the fears and potential insecurities can be solved with no problem at all. Fat loss may be challenging but it is not impossible through taking the right steps.

Best Ways To Kick Off New Year’s Fat Loss
Through each of these steps, you will have a better understanding of just how to lose fat and work towards a leaner, more shredded aesthetic. Losing fat can be hard, but it can also be fun as you see great progress, only leading to bigger and better gains.

Set Realistic Goals

The worst thing we can do for ourselves is to set goals that are out of the range of possibility. We want to make sure the goals we set are realistic and can work for your benefit by not discouraging you, but by empowering you to continue further. Starting small is a great way to see little victories to ultimately win the larger battle.

Don’t Buy Into Quick Weight Loss Schemes

So many people and websites will tout the quick weight loss scheme. You know the one. Lose 50 lbs. in a week. That just doesn’t work and is simply not healthy. Losing weight is a process and those quick weight loss schemes may work for a day or two, but there is no foundation to stand on. Losing fat in the healthiest of ways is what is needed to see effective change.

Eat Slower & More Controlled

We love to eat fast and for some reason find it enjoyable to mow down our plate and not actually enjoy our food. Eating slower will limit the number of portions you consume and actually allow you to enjoy what you are eating, giving you that increased sense of satiety (1). Letting your stomach rest before getting more will be a great way to actually see if you want more.

Up The Protein For Gains

Protein is imperative for not only muscle growth, but also fat loss. By staying full, you limit the amount of snacking and work to kill those unwanted cravings. By putting adequate amounts of protein into your body, you are able to build gains while also working on losing as much fat as possible (2).

HIIT Workouts For Calorie Burn

High intensity interval workouts work to promote fat loss and change your body composition by increasing your heart rate and combining endurance work with strength work. By burning more calories, you increase your metabolic rate and will start to use those fat stores for energy, thus taking inches off. Plus, by building muscle, you start to avoid catabolism and get the most out of a seriously effective workout (3).

Resistance Training For Added Muscle Mass

Through resistance training, you will better build lean muscle, thus taking that fat and turning it into muscle. The increased demand for energy will also pull from stores to constantly take fat away for the best results. Through compound exercises in particular, you will start to see great gains through multi joint movements, thus giving you the benefit of fat loss with more calories needed (4).

Find A Quality Gym Or Up Your Home Gym

Definitely finding a quality gym is key and can work wonders for your gains. Since gym memberships can get expensive, beefing up your home gym with kettlebells, dumbbells, barbells, and more can be a great way to ensure gains in the comfort of your own home.

Best Supplements For New Year’s Fat Loss
While the above tips are great for seeing fat loss to tackle those goals, supplements can also be of great help and will most certainly give you what you need to see great fat loss. Through diet and training, fat loss will occur, but think of supplements as those little boosts to give you a helping hand. Of course, a fat burner is a great supplement to kickstart your metabolism, used stored fat for energy and work for appetite suppression. Also, CLA supplements are interesting and some people love taking CLA for their fat loss goals. While supplements are based on preference, looking into a premium fat burner will be a great way to see fat loss gains.
Wrap Up
Losing fat can be hard, but the best ways to kickstart those fat loss goals for the new year will be easy with the right approach. We all want that shredded aesthetic so let’s make it happen. By setting goals, following the right steps, and using premium fat loss supplements, we are one step closer to seeing the fat loss we want most become reality.

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

MacDonald, A. (2010). “Why eating slowly may help you feel full faster”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health. (source)

10 Nutrition Tips To Increase Muscle Gain For A Shredded Aesthetic

10 Nutrition Tips To Increase Muscle Gain For A Shredded Aesthetic

These top tips can increase your muscle gain while optimizing your nutrition.
Seeing muscle gains are hard but knowing how to get there through nutrition can make all the difference for us. With the right approach, we can better build muscle and start to see that shredded aesthetic we want most. Don’t settle for average and work these tips into your routine.
Let’s take a look at these 10 nutrition tips to maximize muscle gains to see just how we can develop that shredded aesthetic through nutrition.

10 Nutrition Tips For Muscle Gain
For those looking to see muscle gain as a result of nutrition, it is imperative that you know what to look for and how to execute properly to see those great gains. Your nutrition, along with training, are the foundation and driving forces of serious gains and for those seeking a shredded aesthetic, it starts in the kitchen. These 10 tips will better prepare you to see increase muscle gain with the right gains for your physique.
1. Eating Enough
Too often do we hear the word diet and immediately think that means consuming less. While there is truth to that, it would be an incredible disservice to actually practice that. Sure, less calories in than out results in weight loss, but you want muscle gain. That requires adequate amounts of calories to fuel and power your workouts and that post-workout recovery so you see serious muscle gains. Consuming more protein than anything else is a great way to feel full while also supporting muscle growth, since protein is the foundation and building block of all muscle.
2. Set The Right Goal
Too often when we set goals that aren’t attainable. We seek the hardest thing to do, and while it isn’t impossible to do, starting small and hitting certain milestones is much more achievable. For building muscle, to set the goal of Olympia bodybuilder status in 6 months just doesn’t make sense. That doesn’t mean you can’t get there, but it just means you need more time and more realistic goals.

3. Smart With Supplementation
Supplements can be your best friend when it comes to seeing muscle gains and as powerful nutrition aids, supplement will give you the boost you need. Whether that be a pre-workout, protein powder, BCAA, fat burner, or a host of other great products, the right supplements for muscle gain can make or break your gains. Training and diet are of course essential but we need that extra boost at times and neglecting even just one supplement can be a real disservice to you.
4. Include Protein Shakes
Protein shakes are imperative and a great way to take in plenty of protein without feeling like you have to eat it all. These are convenient and versatile and allow you to mix protein with anything you want. The amount of ingredients are endless and can be a great tasting option for those post-workout gains or for an anytime snack (1). Finding the right protein powder can be challenging but knowing what companies out there are reputable can make all the difference for you.
5. Take In Antioxidants
Taking in plenty of antioxidants is imperative and will greatly affect all your gains. Essentially what antioxidants do are prevent oxidative stress by working to balance out the levels against free radicals. Oxidative stress leads to cell and tissue damage so making sure you have antioxidant rich foods in your diet is a must (2). Such foods include blueberries, dark chocolate, pecans, strawberries, beans, spinach, beets, kale, and cranberries.

6. Eat Carbs
Too often do we not eat carbs because we think our bodies will store these for fat. In reality, we need carbs in order to better tackle all of our energy needs and since carbs are a great source for this, we absolutely cannot totally avoid carbs. If carbs seem to be a real concern then potentially place them in the first half of your day so you can reap the benefits of energy, yet still burn them off and use them as you work out and perform daily tasks (3).

7. Protein Before Bed
Consuming protein before bed is an easy way to make sure you see muscle gains for this will aid in overnight repair and recovery and work to build muscle even as you sleep. Casein protein is a slow digesting protein used by bodybuilders and athletes for overnight repair and is a great supplement to try. Ensuring protein before bed allows you to maximize your gains for the better.
8. Include Fiber
Fiber is essential and can help keep you full while also working to keep you moving regularly. Putting an emphasis on fiber is important for gut health, and your overall health in general, and will serve you greatly in the long run (4).
9. Consider Various Diets
With so many bodybuilding diets out there consider trying one of them. Whether that be intermittent fasting, keto, paleo, carnivore, or one of the many others, it doesn’t hurt to give it a try. Not all diets will be for you so making sure you find the best for yourself is imperative. And if all else fails, eating healthy with a balance of macronutrients is sometimes all you need.
10. Make Sure To Take A Multivitamin
A multivitamin supplement is a great product to take for those looking to optimize their overall health and wellness. Packed with vitamins and minerals, a multi is exactly what you need to see huge gains by keeping you in the gym (5). Staying away from illness is one thing, but making sure your body has the necessary nutrients is another and focusing on the right multi can make all the difference for you.
Wrap Up
Seeing muscle gains are hard but knowing how best to get there through nutrition can make all the difference for you. These 10 tips are what you need to see effective growth and can really work wonders for you as you look to build real muscle gains. Give these tips a try and see your gains take off.

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, 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)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)